The Syla5 Files

Syla5 · 31 Jul 2013 at 08:28

New routine day two Upper body

Bench
Bar x15
Bar x5
40x6
60x3
80x1
95x2
100x2
100x1+1
WG bench
70x3
70x2
75x3

Standing Barbell Tricep Extensions
17.5x10
20x10
20x10
20x10
20x10

Face Pulls
27x10
27x10
27x10

Standing one arm cable rows
54x10
54x10
54x10

Inclined DB bench
20x10
20x10
20x10

LiE · 31 Jul 2013 at 08:32

Nice 100 double on the bench. 20 seems a little low for incline DB?

Syla5 · 31 Jul 2013 at 08:38

LiE said:
Nice 100 double on the bench. 20 seems a little low for incline DB?

Yeah it was, i had a little time left and it was thrown in at the end as an extra so it wasnt meant to be a challenge as such, just an extra bit of volume. 24-26 will be used next time.

Delvis · 31 Jul 2013 at 11:37

Have you repped 100 before? Eithet way, good work

Syla5 · 31 Jul 2013 at 12:53

yeah i have but only once and it was more iffy last time.

Delvis · 31 Jul 2013 at 13:26

Nice one

Syla5 · 2 Aug 2013 at 08:32

Lower Body day

Deadlifts
GM's bar x 10
Bar x10
40x5
60x5
80x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3

DBSS (weight per DB, reps per leg)
18x10
18x10
18x10

Pull Throughs
Green Bandx10
Green Bandx10
Green Bandx10

BOR's
70x10
70x10
70x10

Need to speed up this session a little as would like to fit more work in. Pleased with the deadlifts, new form felt better, but then it was also lighter weight so we shall see how it goes at heavier weights.

LiE · 2 Aug 2013 at 09:02

Dem new form feels. Hopefully it's not just a case of lighter weight = less form breaks. Only time will tell.

Steedie · 2 Aug 2013 at 09:34

Bent Over Rows on lower body day? Is your torso ratio that bad?!

Delvis · 2 Aug 2013 at 09:49

Syla5 said:
Need to speed up this session a little as would like to fit more work in. Pleased with the deadlifts, new form felt better, but then it was also lighter weight so we shall see how it goes at heavier weights.

Doesn't help when you keep giving randoms pointers mind you

Syla5 · 2 Aug 2013 at 09:54

I wasn't giving random pointers more like bing asked questions and I was being polite

Delvis · 2 Aug 2013 at 09:59

Syla5 said:
I wasn't giving random pointers more like bing asked questions and I was being polite

I know, throws your timing right out the window though

Syla5 · 2 Aug 2013 at 10:02

Steedie said:
Bent Over Rows on lower body day? Is your torso ratio that bad?!

The BoR's fill a spot that will be taken by a more appropriate exercise once I find one, but I also didn't want to drop BoR's so they had a spot this week, so they were done today.

Syla5 · 3 Aug 2013 at 21:16

Some kind of workout

Bench
Bar x10
WG bar x10
40x5
50x3
50x3
50x3
50x3
50x3
50x3
50x3
50x3
50x3
50x3
50x3
50x3

Cgbp
70x6
70x5
80x5
80x5+1

Pull ups
Bw x6
Bw x6
Bw x6
Bw x6

Ohp
Bar x5
40x5
50x5
50x5
50x5

Syla5 · 5 Aug 2013 at 08:29

Deadlifts
Bar GM x10
bar x 10
70x3
90x3
110x2
110x2
130x1
150x1
150x1
160x1
160x1
150x1
150x1

RDL
70x10
70x10
70x10
70x10

Hip Thrusts
45x10
45x10
45x10

SS with

Pull throughs
Green Band x10
Green Band x10
Green Band x10

Landmines
10x20
10x20
10x20

Still working on my deadlift form, been doing lots of beltless work and when introducing my belt back in my form goes to pot, having to remember to correctly brace my core when i am wearing my belt and not just lean in to the belt.

Deception · 5 Aug 2013 at 08:54

I had the same issue last week with the belt, so I've decided to scrap it and go belt less, see how things improve.

How were the singles?

Syla5 · 5 Aug 2013 at 09:11

Deception said:
I had the same issue last week with the belt, so I've decided to scrap it and go belt less, see how things improve.

How were the singles?

form wise not so go until the end. Need to get used to working heavy again and getting the form nailed. Weight wise they were tough but not grinders.

Syla5 · 7 Aug 2013 at 08:18

Bench
Bar x10
Bar x5
WG Bar x10
40x6
60x3
80x1
90x1
100x2
102.5x1
102.5x1
102.5x1
DS WG 60x4
WG 60x4
last 102.5kg rep

Standing BB Extensions
20x10
22.5x10
22.5x10
22.5x10

Face Pulls
27x10
27x10
27x10
27x10

Standing Cable Rows
54x10
54x10
54x10

Inclined DB Bench (slow negs + paused)
22x10
24x10
24x10

Delvis · 7 Aug 2013 at 08:46

Looks like your forearms aren't straight for some reason, hopefully it's the camera angle

Syla5 · 9 Aug 2013 at 09:02

Box Squats (at parallel)
Bar x5
40x5
40x5
60x3
80x2
90x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x1

Sumo Deadlifts
70x5
90x3
90x3
90x3
90x3
90x3
90x3
90x3
110x1
130x2

RDL's 70x8

GHR's
BWx8
BWx8

ss with Pull Throughs
Green Band x10
Green Band x10
Green Band x10