The Syla5 Files

i used a myprotein red band wit a knot tied in it and doubled up. i tied the knot before i doubled up and it was really good.
 
oh my lawd, leg doms are redonculous this morning! not felt them like this in a long time. Fun :D

Chest and back day (only a little back)

Bench press
Bar x10
Bar x10
40x10
60x5
75x5
77.5x5
77.5x5
77.5x5
77.5x5

CGBP
60x5
60x5
60x5
60x5
60x5

Dips
BWx5
10x8
10x8
10x8

Standing Cable Row
45x10
45x10
45x10

Flat DB Bench ss Inclined DB Bench
20x8+8
20x8+8
20x8+8

BB curl 20x10

Total session weight (excluding warm ups, dips not counting bw and cable rows only at half weight as they feel crazy light for 45kg): 7135kg

ran out of time but next week, more curls!
 
I hate being late for the gym, makes a session rushed, nevermind.

Deadlifts
Barx10
70x5
100x5
125x5
125x5
125x5
125x5
125x5
felt good, looked reasonable, still a couple of things to make sure i am not doing, progressing the weight up with these will be run.

OHP
Bar x5
40x5 - way to light
50x5 - still to light
52.5x5 - better
52.5x5
52.5x5

BOR's
55x5
55x8
55x8
50x8 - the 55's were not feeling right
55x8 - 50 just felt to light

Pull Ups
bw x 5
bw x 5
running out of time

DB Rows
36x6
36x8

out of time

Total session weight (excluding warmups and BW) 7090kg

I may make some changes to this session. I really want to get on with BOR's but i just cant gel with them at anything other then a lol light weight. Will stick with them but may have to try T-bar rows if i cant get the feeling of the BOR right.
 
Try BOR's with straps? You'll have to just play with the back angles and your elbows, where you pull to on your torso for instance.

Deads looked fine from a glance, the guy after you was like a banana.
 
Delvis said:
Try BOR's with straps? You'll have to just play with the back angles and your elbows, where you pull to on your torso for instance.

Deads looked fine from a glance, the guy after you was like a banana.
Click to expand...

Grip isnt an issue on the BOR's so straps wont help anywhere really :(

Its the back angle and where i pull to on my torso thats the issue. I cant get parallel enough to pull low enough to feel it correctly in my back. Its either to much upper back, or no feeling at all except in my hamstrings and lower back :(

Deception said:
Nice looking session there Syla. Will be keeping an eye on this :)
Click to expand...

Cheers mate, hopefully as my conditioning returns they should be ramped up quite nicely, however for the next 4 weeks form is the focus. Was reviewing my last training block before this and my 5's week was 137.5kg deads for 3 sets of 5 so i am a little way behind that at the minute but form felt good and the extra 2 sets really make a difference.
 
Syla5 said:
Grip isnt an issue on the BOR's so straps wont help anywhere really :(

Its the back angle and where i pull to on my torso thats the issue. I cant get parallel enough to pull low enough to feel it correctly in my back. Its either to much upper back, or no feeling at all except in my hamstrings and lower back :(
Click to expand...

I think Delvis means when you use straps, concentrate on using your elbow/back to lift the weight.

Cheers mate, hopefully as my conditioning returns they should be ramped up quite nicely, however for the next 4 weeks form is the focus. Was reviewing my last training block before this and my 5's week was 137.5kg deads for 3 sets of 5 so i am a little way behind that at the minute but form felt good and the extra 2 sets really make a difference.
Click to expand...

I know the feeling all too well! I need to get back up to speed.. /foreverweak
 
Deception said:
I think Delvis means when you use straps, concentrate on using your elbow/back to lift the weight.
Click to expand...

This.

It allows you to pull from the elbows more, give it a whirl. You're probably just pulling it in a way the muscles aren't pinching like you want them too, try some slowish negs/short pause at the top, just watch the back.
 
Syla5 said:
I think its this, but dont want to be seen to be using my odd proportions as an excuse :(

Also the dumbbells only go up to 36's :(
Click to expand...

Gotta work with what you can at the end of the day mate.

Try different types of rowing, do kneeling cable rows (yes I know you've done standing, try kneeling), seated cable rows, then there is the machine row as well which actually works well if you concentrate on keeping your scaps in your pocket
 
I currently do the following rows:

Standing single arm cable row
DB Row
BOR

I also do pull ups, but i dont like them, to much leaning back and chest shoulder involvement, so may swap them out for some lighter DB rows and Chins supersets
 
You guys and your cables... ;)

Tried some of that stuff in the hotel gym (one of those multi-fly thimgs with two arms and two stacks) and gave up trying to feel anything before the whole machine started moving ratherthan the weights (wasn't bolted to the floor... :confused:)...

Snatch and cleans for me when I get back.
 
^^ I can't feel bb BoR's very well, and the only cable exercise i so is single arm rows. I don't do cable seated rows any more. Need more options, without doing oly lifts, cause I wouldn't trust myself trying without direct 1-1 coaching :(
 
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