The Syla5 Files

Possibly my last day training for a little over 2 weeks unless i can drag my ass out of bed on monday morning.
Morning 5 of mini CBL prep phase, and weighed in at 11st 11lb which is a nice drop of 4lb, being taken out for a meal tonight so a carb hiccup before another 3 days of ULC then holiday sexyness time :D

Todays session i really wanted to push for a new deadlift PB, in hindsight with no carbs in 4 days and a rubbish nights sleep that wasnt my best choice.

Deadlifts
Bar x10 sumo bar x5 RDL bar x5
70x5
110x3
110x2 (belt from here)
140x1
160x1
180xf
180xf
180xf
180xf not a single one of them moved, my weakness appears to be off the floor :(
160x1
140x3
110x10

OHP
Bar x5
50x3
60x1
65x2
70xf lol to much wasted energy on deadlifts to hit this, went half way up though
50x8

Dips
BWx10
30x8
30x7

DB Row
30x10
30x10

overall i am not unhappy with todays session, but i think i was still running on an ego high after wednesdays bench PB.

Now i need to understand how to bring my "off the floor" weakness up to speed.
 
Getting the bar off the floor is the hardest part. How did you decide on 180? May have just been too heavy, doesn't necessarily mean you are weak off the floor.

Most people unless completely broken lock out a deadlift once it's past the knees.

I think a lot of people focus on how they could lock out x weight if they got it off the floor and that they must improve off the floor power when really they just need to get stronger at deadlifts.
 
well 180 was due to the fact i have moved it a couple of inches off the floor in the past, infact as long ago as december. So assuming fresh i would have hoped that it would have been achievable, however i think my carb depletion definitely didnt help matters.

I think 180 should be achieveable considering my progress all around its only 10kg more then my current done 6 months ago now :( i will see how things are after holidays :)
 
Of all things, deadlifts will kick your arse the most when low carbed.

People who aren't weak off the floor aren't doing flat backed deads.

I'm not a massive fan of people doing deficits in either case. They're only useful if you can emulate your back position from the floor, otherwise the transfer is minimal.
 
icecold said:
Of all things, deadlifts will kick your arse the most when low carbed.

People who aren't weak off the floor aren't doing flat backed deads.

I'm not a massive fan of people doing deficits in either case. They're only useful if you can emulate your back position from the floor, otherwise the transfer is minimal.
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Yeah, i'm trying to get my arse lower to the floor rather than just bending over more and rounding the back.
 
:D

Two points:

1) I didn't say completely flat backed was optimal

2) Weak off the floor is the first several inches of the lift. It's more that if you fail at or above your knee you're a rounded back deadlifter.
 
Slight hijack as I'm sure you've answered this already but couldn't find anything in the last few pages - what is your CBL macro breakdown? I noticed in the PDF he only recommends 30g (for my BW) in the low carb part of the day. That's crazily low. I'm tempted to eat a healthier amount of fat (eg 100g), then scale back the carbs in the evening so that I still land on the same number of cals.
 
WhyNow said:
Slight hijack as I'm sure you've answered this already but couldn't find anything in the last few pages - what is your CBL macro breakdown? I noticed in the PDF he only recommends 30g (for my BW) in the low carb part of the day. That's crazily low. I'm tempted to eat a healthier amount of fat (eg 100g), then scale back the carbs in the evening so that I still land on the same number of cals.
Click to expand...

If you're going to do CBL properly you'll have to get used to low carb days (below 30g). The ULC days you'll certainly need to eat more than 100g of fat.
 
Low carb days are something like:

Protein: 210g
Fats: 125g
Carbs: 20g
Cals: 2250

Backloading days:

Protein: 210g
Fats: 90g
Carbs: 350g
Cals: 3300

The carbs on my ulc day are not chosen carbs they are accounting for carb content that just cannot be avoided in general, but it never totals more the 10g per meal.

Main guidelines I follow:
Coffee first thing
Break the fast between 12 and 14 hours (9pm pervious night to 11am following day)
No specific carbs on backloading days before 5pm

Rinse and repeat

The charts in the book confuse people, and even the author has admitted this so just stick to something like the above and you will be well away.
 
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