The Syla5 Files
- Thread starter Syla5
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HST 10's day 2
Changed the order of he work out round a little as I felt that my OHP was taking to much of a hit being so late in the routine.
Squat 92.5kg
RDL 60kg
OHP 37.5kg
Lat pull downs 60kg strict form full focus on engaging the lats
Dips 12.5kg
Seated row 50kg, thinking if swapping these for single arm cals rows to get better focus
Inclined DB bench 20x10 and 25x10 as 22.5's were in use, also 25's in use for set one otherwise would have just used them
Calf press 200kg x15 instead of 10 for added pump
Bb curl 22.5kg, thats right a barbell with 2x1.25kg plates "like a boss"
This work out was solid, my energy levels seem really low in the mornings and after my first 3-4 exercises I am totally gassed
thinking of changing oats for dextrose in my breakfast shake and putting the oats in to my PWO shake to see if this helps as my strength seems fine, just my energy.
Deadlifts, I think I have spotted a key issue with my setup so gonna try some things out on Friday.
Changed the order of he work out round a little as I felt that my OHP was taking to much of a hit being so late in the routine.
Squat 92.5kg
RDL 60kg
OHP 37.5kg
Lat pull downs 60kg strict form full focus on engaging the lats
Dips 12.5kg
Seated row 50kg, thinking if swapping these for single arm cals rows to get better focus
Inclined DB bench 20x10 and 25x10 as 22.5's were in use, also 25's in use for set one otherwise would have just used them
Calf press 200kg x15 instead of 10 for added pump
Bb curl 22.5kg, thats right a barbell with 2x1.25kg plates "like a boss"
This work out was solid, my energy levels seem really low in the mornings and after my first 3-4 exercises I am totally gassed
thinking of changing oats for dextrose in my breakfast shake and putting the oats in to my PWO shake to see if this helps as my strength seems fine, just my energy.Deadlifts, I think I have spotted a key issue with my setup so gonna try some things out on Friday.
Not sure yet will have to see, afternoon training now is the exception rather then the norm
What you thinking on deadlifts?
Also, isn't that practically a full body workout above?
As for deadlifts there's a few things, I am going to go back to a slightly narrower stance, also I have been starting with my shins practically touching the bar while standing, which from the form thread I have been reminded is not right. Also I need to learn to sit back and use my levers correctly to push through my heels, as I think I have been lifting with my upper body as applied to pushing through my heels.
As for HST I pretty much outline the routine in the first few posts of the log, glad you noticed by page 11 that I've been doing full body workouts
Well tonight's session I think went well, felt good, deadlifts felt strong in my opinion, here's the workout:
Deadlifts 107.5kg
RDL's 62.5kg
Bench press 65kg
Bulgarian dumbbell deficit split squats 10kg
Seated DB shoulder press 22.5kg
Lat DB raises 10kg
CGBP 52.5kg
Calf raises 57.5kg
Here's my first set of my deadlifts
Enough bar humping???
Deadlifts 107.5kg
RDL's 62.5kg
Bench press 65kg
Bulgarian dumbbell deficit split squats 10kg
Seated DB shoulder press 22.5kg
Lat DB raises 10kg
CGBP 52.5kg
Calf raises 57.5kg
Here's my first set of my deadlifts
Enough bar humping???
10's week 2, roll out of bed 15 mins late so already behind before i even got to the gym.
Decided to have my breakfast shake and banana and blueberries before going to the gym. Normally save the banana for after. Well it seemed to help. I didnt get that lagging feeling after the 4th exercise, but it was still a challenging morning.
Squats 97.5kg
RDL 65kg
OHP 40kg
Lat Pull downs 65kg x6 60kgx4 both sets (supposed to be 62.5kg but machine sucks!)
Dips 15kg
Some for of rows - - skipped as really lacking on time!
Inclined DB Bench 25kg
Calf pres 210kg
BB curl 25kg super setted the last 2 exercises.
need to focus on my squat form alittle as i had some major lower back pump after the second set, just need to keep things strict.
Also i am not sure if i have slept funny of if i am starting to pick up a niggle. My right outside hip/glute is a little tendor, would foam rolling be of any help with this?
Decided to have my breakfast shake and banana and blueberries before going to the gym. Normally save the banana for after. Well it seemed to help. I didnt get that lagging feeling after the 4th exercise, but it was still a challenging morning.
Squats 97.5kg
RDL 65kg
OHP 40kg
Lat Pull downs 65kg x6 60kgx4 both sets (supposed to be 62.5kg but machine sucks!)
Dips 15kg
Some for of rows - - skipped as really lacking on time!
Inclined DB Bench 25kg
Calf pres 210kg
BB curl 25kg super setted the last 2 exercises.
need to focus on my squat form alittle as i had some major lower back pump after the second set, just need to keep things strict.
Also i am not sure if i have slept funny of if i am starting to pick up a niggle. My right outside hip/glute is a little tendor, would foam rolling be of any help with this?
HST 10’s cycle 2 is coming to a close, only 1 more session after today.
Deadlifts for the last time this 10’s cycle. Felt good, used my belt for the second set only and then only the first 5 reps as I got a funny twinge, lower abdominals/groin area, need to investigate this and see if its just belt positioning.
Deadlifts felt better again which is an improvement.
Today looked like this, as usual 2 sets of 10 reps for each exercise:
Deadlifts 112.5kg
Bench Press 67.5kg
RDL 67.5kg
Goblet Squat 42.5kg
Seated Shoulder Press 22.5kg (25’s were taken, also had to use a fixed upright bench and this highlighted the fact that I had been bringing my chest in to the movement a little so I think I need to be stricter here)
Lateral DB Raises 12.5kg
CGBP 55kg
Calf Raises 60kg
Things seem to be going well so far with HST, I am planning to run this cycle up to christmas, using christmas as a deload period. Considering a 3rd cycle and then a strength routine for a little while.
On a weight front, I weighed in on Sunday night at 11st 7lb (161lb) looking back at my diet/weight tracker I started my bulk 12 weeks ago and at the start of my bulk I weighed in at 11st 3lb (157lb). I did continue to drop weight for the first 4 weeks of my bulk and dropped to 10st 13.5 lb (153.5lb) 27/09/12
Overall net change in weight has been a 4lb increase over 3 months, visually I can see differences but I can also see added fat, might have to be super strict again with my even meals, as I must admit I have let these slip somewhat over the last 4-6 weeks.
My aim for the end of this year is still to not weigh any more then 11st 6lb, while looking better. Lets see how that goes
Deadlifts for the last time this 10’s cycle. Felt good, used my belt for the second set only and then only the first 5 reps as I got a funny twinge, lower abdominals/groin area, need to investigate this and see if its just belt positioning.
Deadlifts felt better again which is an improvement.
Today looked like this, as usual 2 sets of 10 reps for each exercise:
Deadlifts 112.5kg
Bench Press 67.5kg
RDL 67.5kg
Goblet Squat 42.5kg
Seated Shoulder Press 22.5kg (25’s were taken, also had to use a fixed upright bench and this highlighted the fact that I had been bringing my chest in to the movement a little so I think I need to be stricter here)
Lateral DB Raises 12.5kg
CGBP 55kg
Calf Raises 60kg
Things seem to be going well so far with HST, I am planning to run this cycle up to christmas, using christmas as a deload period. Considering a 3rd cycle and then a strength routine for a little while.
On a weight front, I weighed in on Sunday night at 11st 7lb (161lb) looking back at my diet/weight tracker I started my bulk 12 weeks ago and at the start of my bulk I weighed in at 11st 3lb (157lb). I did continue to drop weight for the first 4 weeks of my bulk and dropped to 10st 13.5 lb (153.5lb) 27/09/12
Overall net change in weight has been a 4lb increase over 3 months, visually I can see differences but I can also see added fat, might have to be super strict again with my even meals, as I must admit I have let these slip somewhat over the last 4-6 weeks.
My aim for the end of this year is still to not weigh any more then 11st 6lb, while looking better. Lets see how that goes
Yeah roysters I do the SD week. I did one at the end of the first cycle after 3 weeks of 5's. This time around I may do 4 weeks of 5's to take me nicely up to Christmas, or I will test rm's for giggles and then take a week off for Christmas, and then I will either prep for cycle 3 as I want to change some things around, or I will prep for a strength routine.
and then take a week off for Christmas, and then I will either prep for cycle 3 as I want to change some things around, or I will prep for a strength routine.Last day of 10's cycle 2 today
Squats 102.5kg felt better and easier then 100 in cycle 1
OHP 42.5kg happy with these, didn't quite rest enough before the second set so the last few reps were a real grind, strict no push pressing though
RDL's 70kg felt good
Lat pull downs 65kg, tough, and really controlled the negs
Dips 17.5kg pleased with these seeing as I am gaining weight as well, compared to cycle one my BW is up 2-2.5kg as well. So this is almost a 5kg boost
Single arm cable row 15kg first time doing these, possibly could have done 17.5kg with no issues but form is the focus
Inclined DB bench 27.5kg, considering I moved these to much later in the routine I am v pleased to have still progressed, and only the last couple of reps for set 2 were a grind
BB curl 27.5kg
Calf raises 60kg, was supposed to be calf press but some tool unloaded the leg press from 200kg to 50kg, did 5 reps then f'ed off I seriously just couldnt be arsed to load it up again
10's cycle 2 has gone well, my right glute / outside hip is causing me a little concern so gonna hammer it with the roller and ball to see if this will help.
Squats 102.5kg felt better and easier then 100 in cycle 1
OHP 42.5kg happy with these, didn't quite rest enough before the second set so the last few reps were a real grind, strict no push pressing though
RDL's 70kg felt good
Lat pull downs 65kg, tough, and really controlled the negs
Dips 17.5kg pleased with these seeing as I am gaining weight as well, compared to cycle one my BW is up 2-2.5kg as well. So this is almost a 5kg boost
Single arm cable row 15kg first time doing these, possibly could have done 17.5kg with no issues but form is the focus
Inclined DB bench 27.5kg, considering I moved these to much later in the routine I am v pleased to have still progressed, and only the last couple of reps for set 2 were a grind
BB curl 27.5kg
Calf raises 60kg, was supposed to be calf press but some tool unloaded the leg press from 200kg to 50kg, did 5 reps then f'ed off I seriously just couldnt be arsed to load it up again
10's cycle 2 has gone well, my right glute / outside hip is causing me a little concern so gonna hammer it with the roller and ball to see if this will help.
It was the start of 5's in cycle 2 today.
I got my workouts mixed up and started with my squat routine instead of my deadlift one, no big deal as i end up doing the same amount of work over the 3 weeks of this 5's cycle.
So everything is 3 sets of 5 reps
Squat 105kg (unbelted all sets)
Pull ups bwx5 5x5x2 changed from pull downs here, and really controlled the negs
Dips bw+25kg
OHP 45kg
Calf Raises 65kg between 5-7 reps dependant on how they felt
I have a plan to do pull ups each session as my back really needs some work.
I got my workouts mixed up and started with my squat routine instead of my deadlift one, no big deal as i end up doing the same amount of work over the 3 weeks of this 5's cycle.
So everything is 3 sets of 5 reps
Squat 105kg (unbelted all sets)
Pull ups bwx5 5x5x2 changed from pull downs here, and really controlled the negs
Dips bw+25kg
OHP 45kg
Calf Raises 65kg between 5-7 reps dependant on how they felt
I have a plan to do pull ups each session as my back really needs some work.
cheers delvis, your not far behind mate 
Targets for the end of week two of this 5's block are:
Squats 115kg
Deadlift 130kg
Bench 80kg
OHP 50kg
week 3 will be anything that feels achiveable above these.
Hoping another +5kg to each of those really.
140 on the deads would be immense but current rep max being 150 that might be tough.
Also a personal target for dips would be 35kg absolutly love weighted dips.
Targets for the end of week two of this 5's block are:
Squats 115kg
Deadlift 130kg
Bench 80kg
OHP 50kg
week 3 will be anything that feels achiveable above these.
Hoping another +5kg to each of those really.
140 on the deads would be immense but current rep max being 150 that might be tough.
Also a personal target for dips would be 35kg
absolutly love weighted dips.get one of these, so so useful and not overly expensive. Or as delvis advised db between your feet, however that can be really uncomfortable.
http://www.amazon.co.uk/Authentic-R...NZC6/ref=sr_1_1?ie=UTF8&qid=1353928653&sr=8-1
i currently weigh 73.5kg, all my current rep maxes were done at 80kg
and not overly expensive. Or as delvis advised db between your feet, however that can be really uncomfortable.http://www.amazon.co.uk/Authentic-R...NZC6/ref=sr_1_1?ie=UTF8&qid=1353928653&sr=8-1
i currently weigh 73.5kg, all my current rep maxes were done at 80kg
as linked above, and when you get to around 35-40kg then you can upgrade the chain and attachments and the belt is good for over 80kg as LiE is doing with his crazy BW+BW dips!
Got to the gym on time this morning so the session was good, no rushing.
everything for 3 sets of 5 after warm up sets compelted and rest kept to 90 seconds between sets
Deadlifts 120kg all unbelted
third set here:
Bench Press 75kg
RDL 80kg
Walking DB Lunges 15kg(per hand)
BB Curls 30kg
Pull ups, controlled reps, 3 second negs on full reps and 6 second negs on just neg reps
3 full 2 neg, 4 full 1 neg
Half Flags 3 and 3 video'd myself and was very disappointed with my back
Plank 1 min x 2
stretching, some much needed stretching
videos to be uploaded
everything for 3 sets of 5 after warm up sets compelted and rest kept to 90 seconds between sets
Deadlifts 120kg all unbelted
third set here:
Bench Press 75kg
RDL 80kg
Walking DB Lunges 15kg(per hand)
BB Curls 30kg
Pull ups, controlled reps, 3 second negs on full reps and 6 second negs on just neg reps
3 full 2 neg, 4 full 1 neg
Half Flags 3 and 3 video'd myself and was very disappointed with my back
stretching, some much needed stretching
videos to be uploaded
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He is so annoying, he grunts excessively no matter what he is doing on almost every rep of anything he does.
Todays workout, 3 sets of 5 reps
Squats 110kg
third set of squats
Dips 27.5kg (******* love these
)OHP 47.5kg felt really good as well
Calf Press 250x8 250x7 just wasnt getting any pump in my calfs so switched to raises
Calf Raises 70x6 70x5 much better
Mega doms still from wednesday, hoping for a weekend full over recovery
Cheers mate, i have been making a point of hitting depth for the last few months while keeping everything else as in check as possible.
OHP is a funny one for me, it was easier today then mondays 45kg was!