The Syla5 Files

Box Squats - speed reps short rests (45-60sec)
Bar x 10
40x6
box from here onwards
40x5
60x2
80x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2

Sumo Deadlift - more speed reps
70x2
90x2
100x3
100x3
100x3
100x3
100x3(b) - to see how sumo felt with my belt, and if form broke when wearing it.
100x3(b)
120x1
one of my beltless sets of 100

GHR's
BWx8
BWx8
BWx8

Pull throughs
Green Bandx8
Green Bandx8
Green Bandx8

Knee Raises
BWx10
BWx10
BWx10
BWx10
 
Luls, mirin your super slow motion set up :) could probably do with some more hyper extension at the top of your deads, only your third rep actually finished in the correct position.
 
All three reps my hips were locked out, it doesn't matter how far back you lean once your hips are locked. Hyper extension is not advisable either.
 
Really? So why is your third rep done that way?

And it's always to the point of hyper extension, not past. I've always thought any deadlift should end with the bar as close to your natural centre of gravity as you can, shoulders well pinned back and back to the point of hyper extension. Your third rep has all these signs, your first two don't.
 
Basically, lock those bishes out more forcefully.

Monkee what are you on about with hyper extension? Back should always neutral.
 
Ha. Basically I'm not saying hyper extend and lean back. But what people perceive as being a neutral back is normally far too reserved in case of this movement, and their torso will still be a few degrees forward, as David's is. To the point of extension just means you're consciously leaning back with the weight ensuring you still have a neutral spine, but any further would be hyper extension. Hence "to the point of".
 
I could have made the lock out look more locked out, but from the point of the movement being finished it was finished, the bar was not going any higher unless I shrugged it.

Who's this David guy your going on about?! :p
 
Bench - speed reps
Bar x 20
WG Bar x 20
40x5
50x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

CGBP
60x6
70x5
80x5
80x5
80x5
80x5

Seated OH press (zomg smith machine, u wot m8)
Bar x10
50x5
60x5
70x5
70x4+60x2

BTN variation
Bar x10
50x6
50x6

BOR's
50x5
60x8
60x8
60x8

Face pulls - many different angles
32x10
41x10
41x10
41x10
 
Lower Body day

Deadlifts
Bar x20
GM Bar x5
70x5
100x3
110x3
120x3
130x1
140x2 - belt twinge, i think i have narrowed this down to skin pinching and i cant figure out how to stop it
150x2 - aiming for a triple, twinge on second rep
160x2 - as above
Sumo deadlift
140x3 - no twinge :D
150x3

RDL
80x10
80x10
80x10

Hip Thrusts
55x10
55x10
55x10

Pull throughs - Green Band
10
10
10

Really annoyed by this twinge/pinch i get when wearing my belt, its really off putting and its holding me back, both reps and weight. Beltless is an option but not for when i hit competition :(
 
Need to make sure you get that spine neutral :)

Have you tried changing the belt placement? Or is it just the belt?
 
Delvis said:
Need to make sure you get that spine neutral :)

Have you tried changing the belt placement? Or is it just the belt?
Click to expand...

neutral spine to stop the twinge?

Yeap tried different belt placement etc and it doesnt help, i thought it was the buckle at first but nope, extra fat doesnt help as it means theres more flab to pinch.
 
No other vids belt less at this weight as I wasn't even planning on doing them, but the good old twinge/pinch pee'd me off that I just threw those sets on the end to see if sumo would also cause the same effect.

I am aiming for neutral spine, and the 150 sumo's were a lot closer to (or to my eye, are) neutral compared to conventional.

When I take the belt off it is much easier to keep a neutral spine on conventional, however if I want to compete I need to be used to a belt, as it does help.
 
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