The Syla5 Files
- Thread starter Syla5
- Start date
5's are tough going......15's are BRUTAL!!
I have been getting over a bit of a cold and so not truely at 100% again yet, and have adjusted both my workouts so that i dont have cross over and dont rather then taking big weight jumps from session to session i just start heavier and take smaller increments.
Example cycle 1 deadlifts started at 70kg to end at 90kg over 3 sessions it was 10kg jump per session over 2 weeks (due to a/b)
Cycle 2 deadlifts start at 85kg and will end at 95kg, so only 5kg increase at the top end but starting heavier!
Everything was good with this mornings session, except i had to lower the weight of the Goblet squats as my starting weight this cycle was the same as my finishing weight on the first cycle and i had slightly miss calculated!
Todays session looked like this, everything for 2 sets of 15
Deadlifts 85kg
RDL 37.5kg
Bench Press 50kg
Goblet Squats 22.5kg (instead of 27.5kg)
Seated Shoulder Press 15kg
lateral Raises 5kg
CGBP 40kg
Calf Raises 40kg
Lots of sweating, slightly longer rest periods then i would have liked (aim for 1 min, but was hitting 1 min 30), i didnt have enough time at the end of the workout for some additional core work, but all in all a good start to my second cycle. Time to start really putting the mass on
I have been getting over a bit of a cold and so not truely at 100% again yet, and have adjusted both my workouts so that i dont have cross over and dont rather then taking big weight jumps from session to session i just start heavier and take smaller increments.
Example cycle 1 deadlifts started at 70kg to end at 90kg over 3 sessions it was 10kg jump per session over 2 weeks (due to a/b)
Cycle 2 deadlifts start at 85kg and will end at 95kg, so only 5kg increase at the top end but starting heavier!
Everything was good with this mornings session, except i had to lower the weight of the Goblet squats as my starting weight this cycle was the same as my finishing weight on the first cycle and i had slightly miss calculated!
Todays session looked like this, everything for 2 sets of 15
Deadlifts 85kg
RDL 37.5kg
Bench Press 50kg
Goblet Squats 22.5kg (instead of 27.5kg)
Seated Shoulder Press 15kg
lateral Raises 5kg
CGBP 40kg
Calf Raises 40kg
Lots of sweating, slightly longer rest periods then i would have liked (aim for 1 min, but was hitting 1 min 30), i didnt have enough time at the end of the workout for some additional core work, but all in all a good start to my second cycle. Time to start really putting the mass on
oversleeping = fail 
after a late night, and finding it hard to get to sleep, i didnt get up till 6:30 and so rushed around at home and didnt get on to the gym floor until 6:50! squat warm-up was rushed but squats felt good!
Everything else was rushed, and although it felt good, by the time i hit the 5th exercise i was blitzed!
Workout as follows, all exercises for 2 sets of 15:
Squats 80kg
RDL 40kg
Inclined Bench 15kg
Lat Pull Downs 50kg
Dips bw+2.5kg
Seated Row 40kg
OHP 27.5kg
BB Curl skipped these as really running out on time
Calf Press 155kg
Chest wax tonight, oh the manlyness
after a late night, and finding it hard to get to sleep, i didnt get up till 6:30 and so rushed around at home and didnt get on to the gym floor until 6:50! squat warm-up was rushed but squats felt good!
Everything else was rushed, and although it felt good, by the time i hit the 5th exercise i was blitzed!
Workout as follows, all exercises for 2 sets of 15:
Squats 80kg
RDL 40kg
Inclined Bench 15kg
Lat Pull Downs 50kg
Dips bw+2.5kg
Seated Row 40kg
OHP 27.5kg
BB Curl skipped these as really running out on time
Calf Press 155kg
Chest wax tonight, oh the manlyness
So much good work, undermined in such a sad way.
I quite like it!! i can see much better definition without the fuzz there!
Lol, your recent progress is geeing me on mate, must keep ahead of delvis
Day 3 of 15's cycle 2, I might have raised the bar a little high as this cycle is a lot tougher then the first! I only staggered the weights for each exercise of 3 workouts instead of 6, might be my undoing or might bring on some awesome progress we shall see
All exercises done for 2 sets of 15 reps
Deadlifts 90kg
RDL's 42.5kg
Bench press 52.5kg
Goblet squats 27.5kg
Shoulder press 17.5kg
Lat raises 7.5kg
CGBP 42.5kg
Calf raises 42.5kg
All exercises done for 2 sets of 15 reps
Deadlifts 90kg
Bench press 52.5kg
Goblet squats 27.5kg
Shoulder press 17.5kg
Lat raises 7.5kg
CGBP 42.5kg
Calf raises 42.5kg
So week 2 of 15's has begun, and i was pretty pleased with my squatting today
I decided to use my belt for my second set and it made a massive difference towards the end of the set, able to keep the core much tighter definatly helped!
After the squats the workout went ok, but i was feeling the lack of energy and skipped seated rows this time around. Definatly more challenging then my first cycle, where i was blitzing through the routine and then throwing in some additional core exercises for good measure.
as per usual all exercises done for 2 sets of 15 reps.
Squats 85kg
RDL 42.5kg
Inclined DB Bench 17.5kg (35kg for you devlis)
Lat Pull Downs 50kg and 55kg (supposed to do 52.5kg but the machine sucks so i did one one side and one the other)
Dips bw+5kg
Seated Row - -
OHP 30kg
BB Curl 15kg
Calf Press 160kg
roll on 10's next week although i may be training monday thursday friday as i am away for a conference for tuesday and wednesday and dont know if i will have access to a gym!
I decided to use my belt for my second set and it made a massive difference towards the end of the set, able to keep the core much tighter definatly helped!
After the squats the workout went ok, but i was feeling the lack of energy and skipped seated rows this time around. Definatly more challenging then my first cycle, where i was blitzing through the routine and then throwing in some additional core exercises for good measure.
as per usual all exercises done for 2 sets of 15 reps.
Squats 85kg
RDL 42.5kg
Inclined DB Bench 17.5kg (35kg for you devlis
)Lat Pull Downs 50kg and 55kg (supposed to do 52.5kg but the machine sucks so i did one one side and one the other)
Dips bw+5kg
Seated Row - -
OHP 30kg
BB Curl 15kg
Calf Press 160kg
roll on 10's next week although i may be training monday thursday friday as i am away for a conference for tuesday and wednesday and dont know if i will have access to a gym!
Looks good!
I prefer not to belt up for high rep sets, the need to breath far outweighs anything else
I dont normally, as i want my body to work harder to get the most out of the exercise, but i found last week squatting that fatigue was destroying my form over what i was capalble of, so i decided to counter, and i was very pleased with the results. I will always do at least 1 of my working sets unbelted
Well it was a case of add 5kg to the big lifts and 2.5kg to the small lifts, but i also made the whole routine a bit tougher. I effectively only increment each exercise 3 times over the 6 workout sessions of each block instead of 6 times. I might have to re-think this for cycle 3 as this could lead to overtraining, and also removes any time for me to do some added core work. Also i removed the zig zagging, so going from 15's to 10's to 5's i will only be increasing the weight now (see spreadsheet posted by LiE)
muuuuuuuuurrrrrrrrrrr brrrrrrrrrrrrrrraaaainnnnnnnnnns
Today was the last B workout for 15's, OMG i definatly challenged myself this cycle thats for sure.
Managed the whole workout except for 1 set of CGBP as i was just destroyed by that point. Hit a couple of PB's today 15 rep DL and bench so was pleased with that, and managed the DL's easily for both sets unbelted with only 1 min 30 sec rest between sets
Todays destroyer as follows (as per usual all exercises done for 2 sets of 15 reps):
Deadlifts 95kg (PB)
Bench Press 55kg (PB)
RDL 47.5kg
Goblet Squats 30kg
Seated DB Shoulder Press 20kg
Lateral Raises 10kg
CGBP 45kg (only 1 set)
Calf Raises 45kg
I think for the next cycle i will restructure my A/B workouts so that i am not diong as many exercises so that i can give every exercise i do do a bit focus.
Managed the whole workout except for 1 set of CGBP as i was just destroyed by that point. Hit a couple of PB's today 15 rep DL and bench so was pleased with that, and managed the DL's easily for both sets unbelted with only 1 min 30 sec rest between sets
Todays destroyer as follows (as per usual all exercises done for 2 sets of 15 reps):
Deadlifts 95kg (PB)
Bench Press 55kg (PB)
RDL 47.5kg
Goblet Squats 30kg
Seated DB Shoulder Press 20kg
Lateral Raises 10kg
CGBP 45kg (only 1 set)
Calf Raises 45kg
I think for the next cycle i will restructure my A/B workouts so that i am not diong as many exercises so that i can give every exercise i do do a bit focus.
Weigh in this morning and i tipped the scales at 11st 5lb wearing jeans
This sees me as putting on 5lb in 10 weeks, a little to much for my liking, so i might dial down the diet a tiny amount just to keep things inline, my aim is 2lb per month max. Around christmas time i would ideally not like to be above 11st 7lb so we shall see how that goes.
Current diet macros:
Protein/Carbs/Fats/Cals
rest day 165 / 250 / 83 / 2400
training 185 / 295 / 85 / 2675
yeap thats right, i am bulking, and putting on fat as well on only 2675 cals!! mind = blown for some i am sure. (U_E looks like i am in your camp as far as no need for redonkulous cals to gain)
last day of cycle 2 15's today and i get to train in the afternoon, so i am hoping that i am not totally bush wacked after the first 3 exercises
This sees me as putting on 5lb in 10 weeks, a little to much for my liking, so i might dial down the diet a tiny amount just to keep things inline, my aim is 2lb per month max. Around christmas time i would ideally not like to be above 11st 7lb so we shall see how that goes.
Current diet macros:
Protein/Carbs/Fats/Cals
rest day 165 / 250 / 83 / 2400
training 185 / 295 / 85 / 2675
yeap thats right, i am bulking, and putting on fat as well on only 2675 cals!! mind = blown for some i am sure. (U_E looks like i am in your camp as far as no need for redonkulous cals to gain
)last day of cycle 2 15's today and i get to train in the afternoon, so i am hoping that i am not totally bush wacked after the first 3 exercises
yeah they make a difference of less then 1lb so its a bit of a moute point.
Apart from the gym 3 times a week i have a very sedentary life
. Also my LBM would be significantly lower then yours i would assume which can have quite a driving impact on required cals to maintain/bulk etc. I keep my diet pretty much in check and dont cheat to often, i have to admit that i have snacked a little over the last 5 weeks or so but nothing major!
but the main staple of 300g chicken 150g brown rice, breakfast shake and fruit, are their 7 days a week, maybe once a week for the last few weeks i have swapped out evening dinner for a takeaway but i have dropped the evening omlette when doing this.
I am going to be more controlled and hope that the gains will come back to where i want to be. Also i could probably account 1-2lb of this as additional water weight as i am back on the creatine bros!!
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last day of the 15's in cycle 2, i am mullered!
all exercises done for 2 sets of 15 reps
Squats 90kg PB
RDL 50kg
Inclined DB Bench 20x15 felt super easy so then did 22.5x15 again solid set
lat Pulldowns 55kg
Dips bw+7.5kg
Kroc Rows 22.5kg (supposed to be seated row, but machines busy)
Skipped OHP and i was totally destroyed by this point
Calf press 175kg, omg loading up the leg press from empty was a workout in its self by this point, totally struggling with the 25kg plates!
BB curl 20x15 only managed one set as the barbells got nabbed between sets and i just couldnt be bothered to go find them
now that my 2nd cycle of 15's is over and done with i think i have learnt a couple of things, the progression of weights from cycle one was good and i will aim for the same next cycle, however the weight targets for each workout was a little to eager, next cycle i am going to go back to staging the weights over 6 intervals instead of 3.
ie if my max is 95kg for squats my sessions would be:
b no squat
a 75kg
b no squat
a 85kg
b no squat
a 95kg
hopefully this should lead to better recovery and i should be able to fit in some additional core exercises/mobility
all exercises done for 2 sets of 15 reps
Squats 90kg PB
RDL 50kg
Inclined DB Bench 20x15 felt super easy so then did 22.5x15 again solid set
lat Pulldowns 55kg
Dips bw+7.5kg
Kroc Rows 22.5kg (supposed to be seated row, but machines busy)
Skipped OHP and i was totally destroyed by this point
Calf press 175kg, omg loading up the leg press from empty was a workout in its self by this point, totally struggling with the 25kg plates!
BB curl 20x15 only managed one set as the barbells got nabbed between sets and i just couldnt be bothered to go find them
now that my 2nd cycle of 15's is over and done with i think i have learnt a couple of things, the progression of weights from cycle one was good and i will aim for the same next cycle, however the weight targets for each workout was a little to eager, next cycle i am going to go back to staging the weights over 6 intervals instead of 3.
ie if my max is 95kg for squats my sessions would be:
b no squat
a 75kg
b no squat
a 85kg
b no squat
a 95kg
hopefully this should lead to better recovery and i should be able to fit in some additional core exercises/mobility
A change is as good as a rest mate, if I remember rightly you've been on your current split for about 6 months? Do something different, even if you just want to do something simple like SL or a 4 day split focusing on the big lifts, kinda like Wendy but without the set structure
Mini update, training course at work so no training this week until Friday, so enjoying n impromptue deload.
Weight update, on Sunday I weighed 11st 3.5b in my boxers. From the lowest weight I got to since starting my bulk 11 weeks ago this is an overall gain of 4lb total. As previously stated, I am going to keep my diet as is and hope that the weight gain remains stable.
Weight update, on Sunday I weighed 11st 3.5b in my boxers. From the lowest weight I got to since starting my bulk 11 weeks ago this is an overall gain of 4lb total. As previously stated, I am going to keep my diet as is and hope that the weight gain remains stable.
First day in the gym this week due to training course with work.
Decided to give some heavy lifting a go to punish myself for not being in the gym this week.
Deadlifts
Bar x some
60x5
80x5
100x5
120x5
140x2
150x1
150kg deadlift @ 71.6kg bw, this equals my current rm previously done at 81kg. Bit of slackness going on, still waiting for the whole deadlift movement to just click as it still feels very unnatural
Bench press
Bar x 5
50x5
60x5
70x5
80x3
90x1
100xf this was very optimistic as I haven't trained strength or even lifted over 80kg in a long time so I was pleased with how this fail felt, as strange as that may sound
Bulgarian split squats, thought I would give these a go, and I shall thusly name the, Bulgarian rape squats
Bw x 10
10x 8
15x 8
Damn these were fun!
I will load up this vid later back to HST next week and the start of 10's cycle 2
Decided to give some heavy lifting a go to punish myself for not being in the gym this week.
Deadlifts
Bar x some
60x5
80x5
100x5
120x5
140x2
150x1
150kg deadlift @ 71.6kg bw, this equals my current rm previously done at 81kg. Bit of slackness going on, still waiting for the whole deadlift movement to just click as it still feels very unnatural
Bench press
Bar x 5
50x5
60x5
70x5
80x3
90x1
100xf this was very optimistic as I haven't trained strength or even lifted over 80kg in a long time so I was pleased with how this fail felt, as strange as that may sound
Bulgarian split squats, thought I would give these a go, and I shall thusly name the, Bulgarian rape squats
Bw x 10
10x 8
15x 8
Damn these were fun!
I will load up this vid later
back to HST next week and the start of 10's cycle 2
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HST 10's cycle 2 have begun.
legs, specifically quads, still really feeling the doms from friday's session, so today was fun.
All exercises done for 2 sets of 10 reps
Deadlifts 102.5kg
Bench Press 62.5kg
RDL 60kg (supposed to be 57.5kg but couldnt be bothered to change the weights on the bar!! /lazy)
Box Squats 60kg (instead of goblets, due to fried quads)
seated DB shoulder press 20kg
lateral DB raises 10kg
CGBP 50kg
Calf Raises 55kg
All in all a solid workout. I seem to have a new found dislike of deadlifts, and i fear this is because i just cant seem to get the movement to click. Going to watch many hours of youtube and look for clues on where i am going wrong
legs, specifically quads, still really feeling the doms from friday's session, so today was fun.
All exercises done for 2 sets of 10 reps
Deadlifts 102.5kg
Bench Press 62.5kg
RDL 60kg (supposed to be 57.5kg but couldnt be bothered to change the weights on the bar!! /lazy)
Box Squats 60kg (instead of goblets, due to fried quads)
seated DB shoulder press 20kg
lateral DB raises 10kg
CGBP 50kg
Calf Raises 55kg
All in all a solid workout. I seem to have a new found dislike of deadlifts, and i fear this is because i just cant seem to get the movement to click. Going to watch many hours of youtube and look for clues on where i am going wrong
yeah the face was out in force for these! It also highlighted a distinct lack of ankle mobility which i should work on, the session on friday however was a one off for the time being. I plan to reasses my A/B workouts at the end of cycle 2 and cut down to maybe 5 exercises per session that are more effective and give me some crucial time for mobility.
Cheers, hoping the epicness will pay off in the gains.
Cheers, hoping the epicness will pay off in the gains.
i need a coaching session i think, i seem to struggle with mind muscle engagement still