The Syla5 Files

mrthingyx said:
Good work trying the overhead squats! :)

However:

- Control the descent much more so it's more stable;
- Force your hips to stay between your heels as best you can: you can't "low bar" an overhead squat;
- Bigger chest: look how far forward the bar comes in front of your heels;
- Brace your lumbar, too, as I suspect you're relaxing your abz based on what is happening to it.

However, great work for a first go! :)
Click to expand...

Cheers, noted, i enjoyed working on these, so hopefully i should be able to improve them quickly. SHoulders and upper back feel goood :D

Deception said:
Made those squats look easy man! Well done. Band work seems to be paying off :)
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I feel that they are moving in the right direct, and i think the band squats are helping :)

Although i am not sure if i am going to low with my squats and making things harder for myself. May post a side vid later.

Delvis said:
He's thoroughly annoying to have in the gym, repping over my rep max like it's nothing :mad:

:p
Click to expand...

:p but you can out RDL me so there is a balance.
 
mrthingyx said:
Good work trying the overhead squats! :)

However:

- Control the descent much more so it's more stable;
- Force your hips to stay between your heels as best you can: you can't "low bar" an overhead squat;
- Bigger chest: look how far forward the bar comes in front of your heels;
- Brace your lumbar, too, as I suspect you're relaxing your abz based on what is happening to it.

However, great work for a first go! :)
Click to expand...
... and keep weight through the heels.

(This one of the main problems with plates under heels; ground feedback is messed up.)
 
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Cheers guys, well they are always an option, also if I ever plan more Olympic lifts in to my routine then I probably would. As my only hobby it's hardly a big cost :)
 
Chest Tris and a little bit of back, seems odd talking about split routines after so long doing full body workouts.

Decline bench
Bar x20
50x10
80x5
92.5x5
92.5x5
92.5x5
92.5x5
92.5x5

Flat BB Bench
60x3
70x5
70x5
72.5x5
72.5x5
72.5x5

CGBP
60x8
60x5 - to short rest, tris fried!
60x6+2 spotted

Standing cable 1 arm row
50x10
50x10
50x10

Inclined DB Bench
26x8
26x8
26x7

Dips
BWx5
10x7
10x8
10x6

Face Pulls
23x8
27x8
27x8
 
Back and Shoulders

Deadlifts
Bar x15
70x5
100x5
120x3 all warmup sets were doh no chalk
140x5
140x5
140x5
140x5 (b) - watch back the vid and form was just so wrong that i ditched the belt
140x5 - much better again
guess this just shows that when using a belt, dont try and incorporate mid working sets.

Just realised all the 140x5 sets were PB's for rep work :D

OHP
55x5
57.5x5
57.5x5
57.5x4+1pp
57.5x4+1pp

BOR's
65x8
65x8
65x8
ds 50x8

Chip Ups (wide neutral grip)
BWx5
BWx5
BWx5
BWx4

DB rows
36x8
36x8
36x8

Deadlifts, i have not been using my belt as i wanted to focus more on form and hitting my core. I used my belt on set 4 as i felt my core was very fatigued, on watching back the video, my form was horrible where i was not correctly using my belt to brace my core, i seemed to just let the belt do the work, shocking! Took it back off for set 5 and things were much better again.
 
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Yeap its going well so far, only done it twice but the feeling is good, it's definitely hitting areas of my chest that flat bench just wasnt.
 
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