The Syla5 Files

mrthingyx said:
Come into my dungeon... :cool:
/homo.
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to far away bro! move to my town then in...i mean on.... :p:D

Delvis said:
I'd be weary about training bench twice too close together, your shoulder is healthier than mine though
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I shall see how it all goes, however i am thinking the second day will be more about the pump

BennyC said:
Shouldn't be a problem as long as volume accomodates and there's some variation in there. Lots of peppering probably required.

3 x a week for 6 weeks with HST with a gradual increase in load and decrease in volume, works nicely.
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I seem to react well to squatting more regularly, learnt this from SL and HST and my push pull lower routines. Have not squatting every session for a while now and my form started to go to pot and i started getting all tight. Going to go back to what works for me.
 
impromtu week off the gym, combination of back phaggotyness, time off work and very busy.

First day back tomorrow, should be interesting. Still no clear plan, need to sort this the **** out.
 
It happens mate. And whilst the gym is important, health and mental state is also important, as is time with family/friends. Whilst you shouldn't sacrifice the gym because of a little faggotery, if there are things in the life pressing on you, that need your support, it's best to give that support and just make up for it in the gym later.
 
Cheers bros, family time over the weekend was definitely worth the gym slacking. Also a change in job in july has slowly had a cumulative effect on my ability to get up in the morning. A little more stressful, and on average working an extra hour per day has quite an impact. First morning back and feeling good for it.

Squats - wearing my heels, and not low bar...
Bar x lots
40x10
60x5
60x5
80x5
80x5
100x5
100x5

Paused bench
Bar x15
40x10
Paused onwards
60x5
80x1
85x5
85x5
85x4

Seated Cable Rows
66x10
73x10
73x10 - not feeling the squeeze as nicely as 66
66x10 - better

Reverse Hypers (ball + bench) SS with Laying leg raises
10+20
10+20
9+20

The balls at the gym are just to big (65cm diameter) for me to get my arms around comfortably to grip the bench while keeping the ball stable. I am going to try out a couple of reebok steps on top of a bench next time around.
 
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grrr deadlifts, i seem to have learnt how to do them very very wrong and that makes fixing them harder :(

Some foam rolling and stretching to loosen up - 5 mins

Deadlifts
bar x10
70x5
70x5
70x5
90x5
90x5
90x5
110x5
video of the 110... :(

Front Squats
Bar x10
40x5
40x5
40x5
40x5

Bor's
40x10
60x10
60x10
60x10

Seated DB press
20x10
20x10
20x10

Reverse Hypers SS Laying Leg raises
10+20
15+20
15+20
 
When Delvis is in next (when he come off his jollies), maybe he could help with your form, then atleast you got someone there with you.. Either that or go see the Matt in his dungeon for some 'personal' time ;)
 
I'm so surprised with your weights lately Dave. Your squats and deadlifts used to be pretty impressive given your weight, now you seem to be struggling with weights that you used to do for warm ups

Your deadlift form was pretty solid back when you hit your PB as well
 
You pushing through your heels? For some reason I had started doing pretty much a squat off the floor which sucked for form and power.

Steedie because he is working on form he will be slowing the reps down, being more controlled so they'll be slower and look harder. Sometimes you develop a weird lifting pattern out of no where which can have a big effect on progress.
 
Deception said:
When Delvis is in next (when he come off his jollies), maybe he could help with your form, then atleast you got someone there with you.. Either that or go see the Matt in his dungeon for some 'personal' time ;)
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hes such a lady part for going on holiday!

Steedie said:
I'm so surprised with your weights lately Dave. Your squats and deadlifts used to be pretty impressive given your weight, now you seem to be struggling with weights that you used to do for warm ups

Your deadlift form was pretty solid back when you hit your PB as well
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Theres a couple of reasons why my weights are down but its only really deadlifts that i am really struggling with :(.

I ditched my belt pretty much entirely about 2 months ago as i believe that I was compromising my form because of it and that my core was lacking behind, as well as a flare up issue with a possible hernia.

Squats is lower then before due to everything being beltless and also dependant on if i am doing high bar or low bar. Hit a low bar beltless PB with squats only 2 weeks ago :).

Last 2 weeks have been a bit all over due to missing 2-3 sessions and also waking up one morning with random back pain! Thats all gone now so back on track.

Bench is now paused bench so will naturally be lower to begin with, and i am pretty pleased with how thats going.

Next week i start my new routine - finally got round to planning something - and hopefully I can fix my deadlift and get everything back on track.

On a positive from all this my core strength is definitely improving which is great.
 
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Hi there

Your 110x5 deadlift looks pretty good from here - back is nice and flat, there's no arch and you don't lose that shape on the ascent. If I had one comment to make it looks a bit like you are a bit hesitant with it. Lock your lats in place as you set-up and then drive like crazy through your heels. The lift was pretty quick was it was, but a bit more speed off the floor and you will be golden.

Also your finish looks a bit weak, squeeze those glutes some more. I recommend doing some glute bridges with a barbell or some 1-leg hip thrusters. Good luck!
 
gazareth said:
Hi there

Your 110x5 deadlift looks pretty good from here - back is nice and flat, there's no arch and you don't lose that shape on the ascent. If I had one comment to make it looks a bit like you are a bit hesitant with it. Lock your lats in place as you set-up and then drive like crazy through your heels. The lift was pretty quick was it was, but a bit more speed off the floor and you will be golden.

Also your finish looks a bit weak, squeeze those glutes some more. I recommend doing some glute bridges with a barbell or some 1-leg hip thrusters. Good luck!
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Cheers Gazareth, if you have a look a page back or so you may see where i was almost a year ago with a 170 pb at your local gym :D.

I agree, my finish looks, and also feels weak and generally has. Gonna keep working on things as 110 is far from where i should be with my working sets.
 
+1 on the finish.

I was chatting to a guy with a similar body shape to you about his deadlifts, and something that jumped out at me from being able to see him lift in front of me was that he wasn't using his lats to drag his shoulders down towards his hips.

Also, reign in that lumbar slack between reps. It won't make any immediate effect on your deads, but the fact that you move like that in general is a problem and you need to* correct the movement pattern.

*need is a strong word, but I would.
 
Forgot to print out my new routine on friday so work of memory, only forgot one thing so not to bad.

HB Squats
Bar x20
Bar x11 counting fail
60x10
80x5
100x5
100x5
100x5
100x5

Paused RDL
60x5
80x5
80x5
80x5

OHP + OH Shrug
Bar x5
40x5
40x5
40x5
40x5

Inclined Bench <- should have been doing OH Extensions/Dips here, this is the bit i forgot..
20x10
20x10
20x10

Reverse Hypers SS Laying Leg Raises
15+20
15+20
15+20

Squats will take some getting used to.
 
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