The Syla5 Files

[Delvis]

Just gotta find the best stance for yourself in everything I guess, if you want to try sumo for instance, try it.

 

[Syla5]

Squats day, lots of squats

Squats
Bar x10
60x5
90x5
115x5
115x5
115x5
115x5 (b)
115x5 (b)

RDL
65x5
65x5
65x5
65x5
65x5

Band Squats
85x8
85x8
85x9

Front Squats
62.5x8
62.5x8
62.5x8

BSS
12x8
12x8
12x8

crawl to showers achieved.

Knees, and movement symmetry are still my key focus, and they are under control.

 

[Syla5]

chest and bit of back

Decline Bench
Bar x20
40x10
60x5
80x5
90x5
90x5
90x5
90x5
90x5

Flat Bench
62.5x5
62.5x5
62.5x5
65x5
70x5

CGBP
50x8
60x7
60x6+2spotted

Standing Cable Row
45x10
50x10
50x10

Incline DB Bench
24x8
28x7
28x5 + 24x3

Dips
BWx5
10x8
10x7
10x7

Face Pulls
23x8
23x8
23x8

Declines felt good, gonna stick with them and see how they go. The flat bench straight after was feeling lighter the more sets i did. Everything done with 60-90sec rests

 

[Deception]

Nice session. How long you planning on running this routine for, any particular goals?

 

[Syla5]

Main goals are to work on my form for squat and deads and just hit my chest from all angles while still developing my strength. I plan on taking the 5x5 to its limit, then switch to 3x5 or 5x3 and work at higher % of rep max.
I can see the 5x5 structure lasting me a good 3-4 months at least.

 

[Deception]

How you planning on tackling to tackle Squats and Deadlifts. I thought your form was spot on, giving by your nice squat PB .

 

[Syla5]

I suffer from knee collapse on my squats and also I tend to lower more towards my right leg, so I am focusing on knees out, and movement symmetry. Less weight, more volume, slightly slower negatives.

Deadlifts are mainly focusing only how I brace and engage the lift. Chest up, back flat, everything really tight before lifting, pushing through my heels, and generally maintaining that throughout the lift. Again more volume to drill home good movement behaviour.

 

[Deception]

Sticking to conventional deadlift or going to try sumo too?

 

[Syla5]

Conventional

 

[Syla5]

Back and shoulders day

Deadlifts
Bar x20 (some DL some RDL)
70x5
110x4
130x5
130x5
130x5
130x5
130x5

OHP
Bar x5
52.5x5
52.5x5
55x5
55x5
55x3+2pp

BOR's
55x8
60x8
60x8 + ds 50x8

NG Pull Ups
BWx5
BWx5
BWx5
BWx3

DB Rows
36x8
36x8
36x8

BB curls
30x5

Happy with my Deadlifts, form was more consistent, all work without a belt and fatigue only really showed in set 5.

 

[BigPecsPeter]

Nice lifting there, bro. I'm feeling a 60kg OHP for reps coming up some time soon!!!

 

[Deception]

Looks like a great session as usual Syla!

 

[Syla5]

cheers guys.
Trying to push the progress on OHP to help with bench progress, as many have said there is often a close connection with OHP and bench progress.
Main aim is to hit all 5 sets of 5 at the same working weight. Next week i am going to aim for 5 sets at 55.

 

[Deception]

I wonder if incline bench would beneficial to hit both chest and some of the front delt.. Could be talking out my ass though lol

 

[Syla5]

oh i am hitting up all kinds of chest angles at the minute. Decline, flat, incline, cg the works

 

[icecold]

Are you noticing that you're spine neutrality is breaking at your weak point as you bend over to grip the bar?

 

[Syla5]

Are you noticing that you're spine neutrality is breaking at your weak point as you bend over to grip the bar?

I am aware that my back appears to bend when i am bending over to grip the bar, however, compared to the rest of my back my spinal erectors are considerably more developed (pointed out by a physio, advising possibly years of bad posture/seating positon).

This makes it hard for me to know if its my spine neutality breaking or just the point at which they become pronounced from the rest of my back, as everything is as tight as i can make it while preapring for the lift.

This is something I really want to clear up as either muscle differentiation, or an actual weakness/mobility/flexibility issue that i need to address.

 

[icecold]

It's definitely your spine breaking from neutral, I'm certain of it.

It isn't implicitly an issue, but the fact that you can't feel it is more of an issue. The guy who I'm coaching has a similar issue. More hip hinge work, more t-spine mobility, more anterior core work.

 

[Syla5]

It's definitely your spine breaking from neutral, I'm certain of it.

It isn't implicitly an issue, but the fact that you can't feel it is more of an issue. The guy who I'm coaching has a similar issue. More hip hinge work, more t-spine mobility, more anterior core work.

How should i feel it? i can feel when my spine bends naturally, but when i have everything engaged and nothing feels like its breaking what are the signs?

I can feel my spine breaking the more fatigued i get so it is suprising that i cannot feel it during my setup

Could this be something that you could analyse in more detail with the gentle (maybe not so gentle) hands on feel of my back as i setup (at the next meet/whenever)?

 

[icecold]

It's just something you have to learn the position of. There are all kinds of cues that might help, as well as stuff like practising your hip hinge with a broomstick handle held along your spine. As blasphemous as it might seem, try sticking your belly out and arching your back slightly.