The Syla5 Files

[LiE]

Deads looking stronk!

 

[Syla5]

Cheers guys, defo feel better then last week, and miles better then 145kg last cycle

 

[Syla5]

Cycle 4 week 4 triples

Todays workout was totally out of sink, normally in the gym by 6:15am, today not till 5:15pm. My backload was also pretty shabby last night so fatigue was going to be fun to deal with. I also feel like some one has punched my just at the top of my right glute/lower back and although nothing feels tight/pulled the area feels brused.

Squats
Bar x 15
60x5
100x5
130x2
140x1
152.5x3 PB that was tough, and felt all kinds of lose which wasn't good.
152.5x2......hmmm
152.5x1 re-rack, re-brace, unrack (that was totally awesome) and....
152.5xf never mind pb set, day out of sink, time for a punishment drop set
100x10

Looking forward to squats next week, and might skip the Deload and give 152.5kg another go.

Pull ups
10x6
12.5x6
15x6

RDL's
60x8
60x8
60x8

Inclined DB bench
28x10
28x10
28x10

Standing cable rows
45x10
45x10
45x10

 

[Chris1712]

2xBW squat x3?



Getting strong brah, I've got some serious catching up to do!

 

[Syla5]

Cheers mate I would be surprised if your not right there yourself

Oh weight up date 165.25lb this morning 75kg

 

[Syla5]

Today almost didnt happen, my alarm went off, i woke up and thought "why has my alarm gone off, i am going back to sleep" then i remembered its gym day, sleep, nearly...

Bench
Bar x20
40x10
60x5
80x3
95x3
97.5x2+1 rep PB
100x1+f - current PB nearly repped it
DS 60x15....

BOR's keep them lighter for better feels
50x10
50x10
50x10
nice overall back pump

Seated DB Shoulder Press
26x8
26x8
26x7......still the last rep elludes me...

High Bar Squat and Front Squat
Bar x 10
HB 60x8
FS 60x1
FS 60x1
FS 60x8

CGBP
50x10
60x8
60x8

Pleased with today. Now happy to say 100kg is my current bench rep max from the chest rather then 4 inches above it...maybe another 2.5kg in there if a rep max was properly worked to.

 

[Deception]

Welcome to triple digits.. It's about damned time!

 

[Syla5]

next week i will either rep it or push for a bigger rm

 

[Deception]

next week i will either rep it or push for a bigger rm

Opened the flood gates to gainsville .. Next up, 200kg Deadlift!

 

[TheCenturion]

May I ask, out of ignorance, what the significance is of the pause at the bottom of each of your high bar squat reps?

 

[Syla5]

A few reasons, to help with feeling out the bottom position of the squat. Making it clearer to see from the vid if i have butt wink, and also using it as a bit of a stretch for my hips.

 

[TheCenturion]

Awesome, cheers buddy.

 

[Syla5]

Awesome, cheers buddy.

for what its worth, i was not advocating what i did was best practice, or even smart practice, it just felt right for me at a weight that was very very comfortable.

 

[TheCenturion]

Yeah I get that.

I find doing the paleo chair gives me a nice stretch in my hips

 

[LiE]

Bench is looking much better. Stronger arch than I remember.

 

[icecold]

All looking very nice!

Try pulling the bar down faster on bench, doing a slow negative is too draining on the top end.

BORs just look... better

High bar your hips need to be further forwards. The eternal high bar quest for knees more out and forwards

 

[Syla5]

^^ Cheers Ice, all works in progress but happy with the progress.

Today was the effective last day of my 4th strength cycle and deadlifts were fun.

This cycle has definetly been the most intense and the fatigue this week has been strong. ALso my wife and daughter have tonsilitus, i havent felt 100% but i am putting this down to fatigue and workout intensity unless an illness manifests it's self.

Deadlifts
bar x15
70x5
Sumo 70x3 just to try it, felt different, strong in places, and also highligted potential weakness in other areas. Nothing felt uncomfortable.
110x4
110x2 (belt)
140x1
150x1
157.5x3 PB
157.5x3
157.5x1....wtf hit by the fatigue bat
small breather, regroup and
157.5x2
straight in to angry drop set
100x10
set 2 of deads

Angry drop set

OHP
Bar x5
40x3
60x1
60sec rests only due to time running out
65x2+1pp
65x1+2pp
65x2+1pp
65x3pp

Dips
BWx8
30x9
30x9
30x9

DB Row
36x8
36x8
36x8
really need to find something i can add more weight to and still get the awesome feel i get from these

GHR's (assited from the bottom)
8
8

another productive cycle

Bench PB
Deadlift rep's PB
Squat rep's PB

Still not sure what to do next week, my last week before holiday, either rm attempts, continue 3's or do a week of 5's we shall see.

 

[Syla5]

no set cycle for this week. I am just heading in and doing some weights. After a carbiful weekend i weighed in this morning at 77kg or 12st 1lb!! what a whale doing a kind of CBL prep phase low carb week this week with the wife, plenty of protein to keep the recovery on track still.

Squats
Bar x10
60x5
100x3
100(b)x3
120x3
140x2
152.5x2 slow and wasnt gonna get the 3rd rep with out compromising my knees

crazy pyramid dropset of the following:
152.5x1 140x2 120x3 100x4 hnnngggg
I think a recent lack of sleep, and a weekend of binge eating and drinking had some impact today but still pleased with what i managed.

Pull ups
strict 60's rests only
BWx8
BWx8
BWx7

RDL's
Bar x5
70x8
70x8
70x8

Inclined BB bench, first time doing these, and a steeper incline then i have ever done DB on before, felt different but good.
Bar x8
50x5
60x8
60x7

Standing cable
45X10
45x10
45x10

 

[Syla5]

Day 3 of ULC and down to 11st 12lb so far.

Bench
bar x20
40x10
60x5
80x1
90x1 felt awesome
100x2 woop woop rep PB felt awesome

105x1 PB

110xf checky attempt was a no go, straight in to DS
80x6 + 60x10

BOR's
50x10
55x10
55x10

Seated DB Press
26x8
26x8
26x8 yay finally i got the last rep!

Front Squats
Barx10
60x8 found the sweet spot for front grip again
60x8

CGBP
50x10
50x10

Face Pulls
45x10
50x10

really pleased with todays session

 

[mrthingyx]

Nice benching. Living up to the cake now!