The Syla5 Files

Syla5 · 28 Sep 2012 at 12:31

The end of the first 5's week is upon me, i have completed the training with no big suprised, or numbers for that matter, so next week will be ramp up time.

I have however now got a strange pain in the back of my left hand. Its only when under load, and there doesnt appear to be any visable cause, i will keep an eye on this over the weekend and next week. Any thoughts welcome.

roysters · 28 Sep 2012 at 12:35

When you finish your 5's will you restart the cycle again, 15, 10, 5, etc...

Some people suggest doing 3 cycles of this. Im at the end of my 5' also. actually doing negatives on 5's. 7th week.

Syla5 · 28 Sep 2012 at 12:41

i will be doing 5's for 3 weeks and then doing an SD week while i set up cycle 2 as i feel i have been a litle conservative with some of my lifts, and also i am going to see how avoiding zig zagging affects my overall ability to complete the program.

roysters · 28 Sep 2012 at 14:56

how many many cycles you plan on doing?

Syla5 · 28 Sep 2012 at 15:44

3-4 depending on how good the mass gains are. I will then be going to more focus strength routine to make the most of my new mass, and then switch back. Hoping to stay lean throughout now, we shall see.

Delvis · 28 Sep 2012 at 16:02

God damn avatar change!

Syla5 · 28 Sep 2012 at 20:30

haha i went and had a look through them and i couldnt remember which one i had so settled on that one

roysters · 1 Oct 2012 at 00:35

When you restart your cycles will you start over in 15's or skip them?

Syla5 · 1 Oct 2012 at 15:40

Yeap i will be redoing 15's, my focus with this is size, also i feel the conditioning gained from smashing out 15's every cycle for a couple of weeks is an added benefit. If i was doing this more for strength i would probably drop the 15's

week 2 of the 5's began this morning, and boy were my deadlifts slow!!

110kg went up fine but it just felt heavier then i remember, i am hoping as i get back to shifting some proper numbers this feeling will disappear.

Rest of the session felt oddly light!

Bench 60kg
RDL 70kg
Leg Press 245kg
BB Curls 30kg (changing these next time around for chin ups)

actually looking foward to deads again on friday as even though things felt slow the lifts felt solid and i get the feeling that my new stance is still a change in the right direction now i am getting to heavier weights again.

roysters · 1 Oct 2012 at 15:44

cool. I'm starting cycle 2 today. I seen a few examples where people were doing 12 / 8 / 3

Think ill stick to the standard. It if aint broke dont fix it.

Chris1712 · 1 Oct 2012 at 15:52

What happens at the end of each cycle? Am I right in saying you basically hit your previous RM in the final session of each rep range cycle? When do you actually 'improve' as such? Just guess and do the cycle again with a different RM?

Syla5 · 1 Oct 2012 at 15:57

Chris1712 said:
What happens at the end of each cycle? Am I right in saying you basically hit your previous RM in the final session of each rep range cycle? When do you actually 'improve' as such? Just guess and do the cycle again with a different RM?

well, the macro cycle is either 7 or 9 weeks, 2 weeks of each 15's 10's and 5's. Then for the 7 week cycle you take a week for standard deconditioning and after that you should either increase your previous cycle rep maxes by an amount you consider reasonable and go again, or you use an extra week to retest your 15/10/5 maxes.

For the 9 week cycle you carry on 5's for a 3rd and if you like 4th week and this would give you your new 5rm. You then take a week for SD, and you can comfortably retest your 15 and 10 rep maxes during this week as that shouldnt be to tasking and shouldnt hamper the SD part of the process.

icecold · 1 Oct 2012 at 16:15

You can also aim for PBs at the end of each block, which is what I did after my first cycle.

Chris1712 · 1 Oct 2012 at 16:19

Cheers guys.

roysters · 1 Oct 2012 at 16:26

So ice you mean, new PB on 15, 10, 5

icecold · 1 Oct 2012 at 16:45

Yes, although you shouldn't be putting yourself in danger of failing.

roysters · 1 Oct 2012 at 16:51

Yeah i know but sometimes it's hard not to push.

I get these people who think there amazing that give me the 'is that it' look in the gym.

*must ignore...

icecold · 1 Oct 2012 at 17:05

They'll be wearing different expressions when they see your consistent progress :cool:

Syla5 · 3 Oct 2012 at 08:23

Well, i am a confirmed non-fan of morning training. Squats this morning at 107.5x5 were hard

. Considering that mid cut i repped out 115x5x5 at the meet i am disappointed with today.

Maybe i just need to get used to doing heavy again.

Rest of the work out was only slowed down due to specific bits of equipment being in use just as i needed them! roll on Friday

Deception · 3 Oct 2012 at 09:06

Ouch, sorry to hear man. What warm ups/stretches did you do prior? I've noticed I'm quite stiff in the morning and have to really hit my hips in order to get squats working for me,.