The Syla5 Files

[Deception]

Same reason I've gone beltless for the time being. So far, so good

 

[mrthingyx]

Same reason I've gone beltless for the time being. So far, so good

This.

Only way to fly.

 

[Syla5]

Bench
Barx20
WG Bar x20
40x6
20kg DB x8
60x5
70x3
80x2
90x1
95x3
95x2
95x1+f+f
DS wg 80x3
Everything felt heavy today.

overhead BB extensions
22.5x10
25x10
25x10
25x10

Standing Single Arm Cable Row
54x10
54x10
54x10

Tricep Push downs
23x10
23x10
considering dropping the weight to manage a couple of extra sets

Inclined DB bench
28x10
28x9
28x9

Face pulls
41x10
41x10
41x10

 

[LiE]

Those failure feels, bet that made the later work harder. Really try to avoid failure early in the workout.

 

[Syla5]

the rest of the workout was fine, added weight to my extensions and incline db over last week. I was just short on time. I wasnt expecting the failure to be honest, i wanted 2 reps and i was expecting a bit of a grind.
I have something up with my elbow after squash and softball activities last week so they could have played a factor.

 

[Syla5]

Speed work

Box Squats
no box warmups
Bar x10
Bar x10
40x10
60x5
Box onwards
60x5
80x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
100x2
100x2
100x2

Squat
60x5
60x5
60x5
100x2
100x2
120x2

GHR's
10
10
10

Pull throughs - Green Band
10
10
10

Leg/Knee Raises
10
10
10
10

 

[Syla5]

Upper body speed day
Bench
Bar x20
WG bar x20
40x10
50x3
60x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3

CGBP
65x5
75x5
82.5x5
82.5x5
82.5x5
90x3+1spot

Seated OH Press
Bar x10
50x8
60x5
70x5
70x5
70x5
BTN 50x6
BTN 50x7

BOR's
65x10
65x10
65x10

Incline bench - slow controlled neg's
40x10
40x10
40x10

Face pulls
41x10
41x10
41x10

 

[Syla5]

Squats
Bar x10
50x5
50x5
60x3
80x3
100x3
110x2
130x1
130x1
140x3
150x2+f damn

Front squats
65x5
80x3
90x3
100x2
110x1

RDL's
85x10
85x10
85x10

Hip thrusts
57.5x10
57.5x10

Pull throughs - green band
10
10

Knee raises
BWx10
BWx10
6x10

 

[mrthingyx]

Nice front squats.

 

[Syla5]

Was giving the new shoes a go the only hard part of the fronties as always was the grip, really lacking in shoulder/chest mobility it seems

 

[Syla5]

Bench press
Bar x20
WG bar x20
40x10
60x5
80x3
90x1
97.5x1
Pin press
80x5
85x4
85x5

Skull crushers ez-bar (weight excluding bar as not sure what an ez bar weighs)
10x10
20x10
20x10
20x10

Standing cable rows
54x10
54x10
54x10
54x10

Tricep push downs
23x10
23x10

Incline Db bench
30x10
30x8
30x10

Face pulls
41x10
45x10
45x10

 

[Syla5]

Stuff done including these

Brutal after nearly a week off

 

[BennyC]

Those look tidy

Need to try some high bar and take advantage of my quads.

 

[Syla5]

Those quads of peace would destroy high bars

 

[icecold]

Those were pretty!

More upright if you can though. Try a more pronounced break at the knee and ease into the hole (yes).

 

[Syla5]

Will do

 

[Delvis]

They do look tasty, makes me want to do them!

 

[Syla5]

The rest of the workout:

Squats
Bar x Lots
OH Bar x some
HB Bar x some
40x10
60x5
80x5
100x5
120x3
120x3
120x5
120x5

Paused High Bar
60x5
60x5
80x5
100x5

RDL's
80x10
80x10 - to much lower back pump so stopped here

Leg press (knees out, focusing on adductors and hip flexors), really poverty leg press machine
73x10
73x10
79x10
79x10

Leg curls
39x10
39x10
39x10
39x10

 

[Delvis]

The leg press machine is annoying....Put any kind of force behind it and you end up throwing it off your feet.

 

[Deception]

Is that why the weight is low, as I thought you would be able to throw more than that around