The Syla5 Files

Weight update, weight on monday morning was 12st 6lb, weight this morning 12st 5lb, lets see how the next 7 days go.

Chest
Bench
Inclined DB bench 10x10 (all benches taken)
Bar x10
40x10
60x5
80x3
100x1
110xf - unracking felt lighter then previously unracking this weight
110xf
80x5
82.5x5
85x4
gimmie some carbs and its going up!

CGBP
60x7
60x8
60x6

Standing Cable Rows
50x10
54x10
54x10

Inclined DB bench
28x8
28x8
28x7

Dips
BWx8
10x8
20x7
20x7

Face Pulls
27x8
27x8
 
weight is just not shifting this prep phase, the only difference is i am not doing hiit, interesting.. weigh in this morning 12st 5lb, my initial way in at the start of the week though was on the dubious gym scales, and the rest have been on my dodgy home scales there is a little inconsistency. 4 days in 6 to go.. target ideally under 12st again.

Last deload session

Deadlifts
Bar x10
70x5
100x5
120x5
120x5
130x5
Slightly wider stance, more space for my hips, better floor spreading, all seemed to help, however no carbs made things slow..
I think when i am back on it i will be doing 3 working sets for deads, and a couple of lighter sets at the end with a few more reps to keep up the volume.

OHP
Bar x5
40x5
50x5
50x5
50x5
50x5

BOR's
70x8
80x8 - a little bit to much back movement.
70x8

Chinups - wide neutral grip
BWx5
BWx5
BWx5

DB Rows
36x8
36x8 - a little to much slack with the form
30x8

deadlifts felt better, got fatigued quickly but was able to keep a much tighter back which is good.
Next week should be back to 5x5 again.
 
Weight 12st 3lb this morning. Stopped using the scales at the gym and just been sticking to the ones at home. so far 3lb loss, 3 days to go. No HiiT done this time, and eating more non carb food so the weight drop has been less then last prep phase.


Todays session was a little bit less then normal as i was showing a mate the ropes, teaching him to squat and getting him going with a routine, so that took up quite a bit of time.

Squats
Bar x5
60x10
90x5
110x5
120x5 - beltless carb depleted PB?!
120x5
120x5(b) - really pleased with these, first time squatting in my lycra shorts, and everything felt so much better, no restrictions and there was room for everything.



RDL
80x5
85x5
85x5
85x5

Band Squats
85x8
85x8
85x8

Landmines
Bar x 10
 
Nice. Might try back squatz this afternoon. :D

Glad to hear the shorts are working out - I'm holding off going full wannabe and getting either multiple sets of tights or 3/4s, but it's cool to hear yours seem to be working for you! :)
 
I think the problem was i had grown in to my old shorts and they had become more and more restrictive over time without me realising, and so were stopping me hitting good ROM without me having to compromise. Watching some videos back my form got better to a point then started to get worse again. This morning, big set in the right direction again. I might just invest in some more.
 
Chest day

Decline bench
Bar x 10
50x10
70x5
90x5
97.5x5
97.5x5
97.5x5

Flat bench
70x5
75x5
75x5
75x5

Pull throughs
Band x8
Band x8
Band x8

Standing cable rows
54x10
54x10
54x10

Incline db bench SS dips
28x8 / BWx8
28x4+24x4 / BWx8
24x6 / BWx8
 
LiE said:
Squats look good, just be mindful of the movement in your spine as you push up.
Click to expand...
Yep, stripper hips.

From the top:
1) Breaking at the hip into lumbar extension
2) Pulled back to neutral at depth
3) Crank back into extension on the way up
4) Neutral at the top.

Effectively as bad as bum wink.
 
Next week deception :) haven't done flat bench first without being carb depleted since before adding in decline. Did 100kg last week flat and it was pretty tidy.

Ice I think I have tightness in my hips and need to make room for my hips more. I am focusing on keeping everything tight core wise, there's nothing for it but more focus.
 
It's not tightness causing you to initiate your squat by going into extension. If you have the mobility to be neutral at depth (you do, as I said you are pulled back to neutral), then it isn't a mobility problem. It's a problem of coordination and hip torque/power.

Glutes maketh the man.
 
Yes.

It's done as a fairly smooth part of the hip hinge so it's not the easiest thing to see. Generally speaking, if there is that slightly more obvious developing curvature on the way up, it was there on the way down.
 
Back and shoulders day

Deadlifts
Bar x10
70x6
100x5
120x3
135x5
135x5
135x5
3rd set

OHP
Bar x5
40x5
52.5x5
52.5x5
52.5x5
52.5x5

BOR's
70x8
70x8
70x8

Pull Ups
5x6
10x5
10x5+BWx2

DB Rows
30x8
30x8
30x8

Deadlifts are much easier with carbs
 
Back to the grind after saturdays afternoon of fun. A little overhead push press PB was had at 80KG at 79kg BW :)
Feeling all kinds of tight this morning, still dont know if i have traps any more or not.

Squats - lots of stretching
Bar x 5
60x5
100x5
110x3
120x5
120x5
120x5
3rd set of squats - trying to focus on maintaining that straight back, still not achieving it.

RDL
85x5
85x5
85x5
85x5

Paused Squats (3ct)
70x5
70x5
70x5
70x5
2nd set - these really seem to emphasies my lumbar control issue, heel screw up to 10 and full bracing and still cant keep that lumbar flat when coming out of the hole :(

DBSS
18x8
18x8
18x8

Done - thoughts for the day, just completely lost with how to control my lumbar spine while squatting at the moment. Full screw in to the floor from heel to hip, full bracing, still reverse banana back my squats coming out of the hole...
 
My thinking about the squat is the you are trying to get tight in a bit too much extension, this means that your femur will actually be running into your pelvis in the hole, causing the butt wink. Try bracing with a little less extension and more ab activation. Take a video and see how it looks.

There is a really good Mwod video on this but it is in the pro section :(.
 
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