The Syla5 Files

They do feel good with the oly shoes, and with HB squats I pay more attention to the movement. Yeap switching back to a full body routine as i made good progress at the start of the year on one, and it gets me doing all the movements more often, hopefully this will help me loosen up a bit/stay loose.
 
Paused Bench
Bar x20
WG Bar x5
40x10
Paused onwards
60x5
80x5
80x5
80x5
ds(t&g) 60x6

Squat
Bar x11
60x5
80x5
105x3
105x3
105x3
105x3
105x3

Seated Cable Row
66x10
66x10
66x10 <-- less feel in the back due to fatigue
59x10 <-- better

Dips SS OH Extensions
BWx10+20x10
BWx10+20x10
BWx10+20x10

Reverse Hypers SS Leg Raises
15 + 10 (hanging Leg raises - all kinds of ugly lower back movement going on :()
15 + 15 (normal leg raises)
 
all my squatting at the moment is going to be HB :)

Paused benching is going fine, i have dropped the weight since last week as i have now started a progressive 6 week plan, so didnt want to stall to early, only put myself back 2 weeks but definitely feels good. I may try some pb's at the end of the 6 weeks, dependant on how form looks across all the lifts.
Really need to fix my hip flexibility/mobility in that time though.
 
Yeap still doing them pre squatting. Generally I spend far to much time sitting though and have been negleting my non gym mobility.

I believe that my flexibility limitations are making it hard for me to stay in control of my lumbar and thus causing poor form/rounding on deadlifts, and where i moved to squatting once a week, and deadlifting once a week this just made things worse.

Doing HB's and fronties to help with this even more, but really need to do some out of gym stuff again.
 
Deadlifts
Bar x10
Rdl bar x10
70x5
90x5
110x5
110x5
110x5
110x5
Last set of 110 belt less
110x5 with my belt, need to get used to wearing if and feeling out the correct for with it on. Still seems to be throwing my form off a little.
70x5(b)
Deadlift work was form focused and felt good, plenty of things to get nailed in over the next few weeks.

Front squats
Bar x10
40x5
40x5
40x5
40x5
Vid of the first set, I was a little tight and had done no ankle mobility work that I normally do pre squatting hence the dodgy left foot movement and slight heel raise. This went in later sets

BOR's
60x10
60x10
60x10

Seated db press
22x10
22x10
22x10

Face pulls SS leg raises
41x10+15
41x10+15
41x10+15

Felt better about deads today, still not pleased with how they look/feel when I introduce the belt, but now lower ab twinges so that's a plus
 
Last edited:
Deadlifts look fine to me, although I need to the obligatory moar humping action needed! :D

Regarding the Front Squats, on the first rep, your left foot turns out as you go down and it looks like the heels come up as you go down too? :confused:
 
Week 2 of the new cycle.

Squats (HB)
Bar x15
60x10
80x5
100x2
105x5
105x5
105x5
105x5 (b) just to see how high bar feels with the belt

Paused RDL's
80x5
80x5
80x5
80x5

OHP + OH Shrug
Bar x5
42.5x5
42.5x5
42.5x5
42.5x5

Incline DB Bench
22x10
22x10
22x10

Reverse Hypers SS Leg Raises
15+15
15+15
15+15

A bit of extra warmup time would have been wise, but overall everything felt good today.
 
For some reason, my iPad isn't embedding your videos...

It would appear that you really are losing some tightness in your upper and lower back during the deadlifts. I don't know if this is due to the camera angle, but it looks like you are rotating around two points in your spine:

= between your shoulders;
- just above your pelvis.

How tight are you rlats when you pull?

Front squts, you need to stretch our your adductors + brace those abz to get your lumbar stable too - I know you did these cold, and they otherise look nice. :)
 
mrthingyx said:
For some reason, my iPad isn't embedding your videos...
Click to expand...

iOS 7 by any chance?

Which vid belted or unbelted or both?
Working on having everything being tight with the deadlifts, Lats are on etc. Could be that I wasnt pulled back enough before having everything tight and starting the pull.
 
Syla5 said:
iOS 7 by any chance?

Which vid belted or unbelted or both?
Working on having everything being tight with the deadlifts, Lats are on etc. Could be that I wasnt pulled back enough before having everything tight and starting the pull.
Click to expand...


Yes to iOS7. Best way to ruin an decent iPad. :(

Both, tbh - more clear in the belted, weirdly. Part of me wonders if the problem is that the weight isn't heavy enough, meaning you're slacking off because you're strong enough... whereas if you went in with something unpleasant, you'd tighten up a lot more?
 
mrthingyx said:
Yes to iOS7. Best way to ruin an decent iPad. :(

Both, tbh - more clear in the belted, weirdly. Part of me wonders if the problem is that the weight isn't heavy enough, meaning you're slacking off because you're strong enough... whereas if you went in with something unpleasant, you'd tighten up a lot more?
Click to expand...

hmm doubtful, i just need to be more mindful of the brace. This was my first week of form readjustment so i was more focused on my position relative to the bar and not trying to do a topdown setup.
 
Paused Bench
Bar x20
WG Bar x20
40x10
Paused onwards
60x5
80x2
82.5x5
82.5x5
82.5x5

Squats
Bar x10
Bar x5
60x5
80x6
100x3
107.5x3
107.5x3
107.5x3
107.5x3
107.5x3

Seated Row
59x10
59x10
59x10
59x10

Dips
15x10
15x10
15x10

Reverse Hypers SS Leg Raises
15+15
15+15
 
Deadlifts
Bar x10
70x5
70x5
90x5
110x3
115x5
115x5
115x5
115x5
115x2(b) felt horrible this week :(

Front Squats
Bar x5
45x5
45x5
45x5
45x5

BOR's
65x10
65x10
65x10(b) felt more back involvement when i had the belt on. Might keep this up as it will let me go heavier when my core is already fried from earlier work

Seated DB Press
24x10
24x10
24x8 so close

Face Pulls SS Leg Raises
41x10+15
41x10+15
41x10+15
 
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