The Syla5 Files

HST 5's, cycle 2, day 4 of 9-12.

Deadlifts bar x 5 60x3 100x3
125x5 125x5 125x5

http://www.youtube.com/watch?v=Uk__n1y9Os8&sns=em
Bench press bar x 5 40x5 60x3
77.5x5 77.5x5 77.5x5
RDL 85x5 85x5 85x5
Walking DB Lunges 17.5x5(reps per leg) 17.5x5 17.5x5
BB Curl 32.5x5 32.5x5 32.5x5
Pull ups bw 5 5 4 + 1 neg
Half Flags 2 2. Tried to be stricter then the last time to stop my back rounding out.
Plank 1x 1min

3rd set of deadlifts i belted up, but after my 3rd rep i had to unbelt as i either had the belt in an odd position, or something was pinching but i got a nasty twinge/pinch in my lower abdominal/groin area. My right obliques are now oddly dom'sy already. Time for some soft tissue work and praying maybe.
 
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Syla5 said:
My right oblique is rather tender :( not sure if this is connected to my twinge during training this morning or no but I have hit my groin/hip area with a lacrosse ball and had the foam roller out to hit all around the area and my oblique. Any thoughts or just keep an eye on things?
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Today's work out went pretty well.

Everything for 3 sets of 5 unless otherwise stated

Squats 115kg
Pull ups 10x5 10x5 10x4+1neg
Dips 30kg, really pleased with these
OHP 50kg
Calf raises 75kg
Calf press 150kg x 15 for extra pump

Knees wobbling seem to be a real weakness for me but I am conscious of it hence I force them out whenever they collapse in.
 
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Delvis said:
Can you elaborate?

I think it's more due to the fact I can't push back up once my triceps drop to a certain point :p It's just a weak movement for me
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dude when i started dipping, 1year 8 months ago i was doing it with 57.5kg of assistance!!! its unfortunate that you dont have a good dipping station as the assistance dips really helped get me started. For you i would suggest dip to failure (assume 4-6 reps) then finish off with really controlled negs. As you do this more often you will find your doing more full reps and less negs. When you can do 3 sets of 10 at body weight, go buy a belt :)
 
icecold said:
Nice lifting! Keep those knees out though.

Awesome dips :cool:

Regarding your oblique...

Make sure EVERYTHING around your hips gets a bit of love, particularly glutes, hammies and front of hips.

You could also try some crazy Braveheart scream inducing "guts" soft tissue work. Find a med ball, lie on it belly down and roll around everywhere between your ribs and pubic bone. Feels really weird!
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yeah knees collapsing is an issue i am just going to have to hammer in to my head i think! unless there is any specific exercise that you may suggest that can counter the weakness i have somewhere.

as for the oblique, it is now back to normal, hammered it with my foam roller and lacrosse ball that was rage face inducing stuff!! i need to keep working on my hip as that is still sore, i think when i squat i over rely on my right hip/leg and this is now having a knock on effect so i am focusing on keeping the force even throughout the lift as well.
 
damn your in a gym no mans land!!

shame you get grief just for going to the gym. I cant imagine what your life is going to be like if/when you have kids!! Only reason i go in the morning is so i can see my daughter before bed now that she is at school.

In your situation i would strongly consider doing morning training at a proper gym, access to decent equipment will improve progress!
 
money is something i cant offer advise with sadly lol

getting up earlier is definatly an effort, but you just have to committ to doing it!

prepping the food can all be done the night before, as soon as i get in i just pop my rice on, you can do your mash at the same time, then it goes in to tubs in the fridge :)
 
So the end of HST 5's cycle 2 week 2 today, i have another week to go, but from here on out its PB territory for a lot of stuff:)

todays workout, 3 sets of 5 unless otherwise stated

Deadlifts 130kg
Bench Press 80kg
RDL 90kg
Walking Lunges 20kg
BB curl 35kg
Pull ups bwx5 3 full sets then added in an extra neg rep at the end of each set

and that was pretty much that for today
 
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Delvis said:
How long is that taking you in the morning again? :)

Good work on the deadlifts mate, hoping to do 130kg tonight also.
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i was on the gym floor by 6:40am and heading back for the changing rooms at 7:45

Deception said:
Nice lifting Syla. How are the Deadlifts feeling? Also, have you got used to morning training now? :)
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Deadlifts are feeling better thats for sure, so hopefully heading in the right direction. As for morning traning, i think i am now fully acclimatised. I have my breakfast shake, blueberries and banana at around 6:15 and this gives about 25 mins for everything to settle before i start my first warmup
 
Delvis said:
Cheers...It takes me usually over an hour to do my workouts, it would be a right rush if I was to train there :(
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there is puregym you can consider.

there equipment list is awesome except the DB's only go to 36kg (assume not a problem for you for at least a year)

Free Weights.....

Plates will stack up to 400KG

Cables will stack up to 180KG each side

We will have 12 benches, 4 olympic bars, 2 EZ bars, 2 smith machines and 2 squat racks

joining fee is £15, and its £10.99 for the first year, no contract, and its 24/7 so you can get there for 6 you would be sorted!
 
Starting the new territory week for cycle 2 :)

This week i started with my A workout, so hit squats.

finished squats last week at 115kg, matching what i finished cycle 1 on, so today i decided to really push on.

Squats 120x5 (belt) 120x5(belt) 120(decided to unbelt)x3 (10 second breather rest the bar) 2, omg last rep was a grind with serious knee collapse!!! i have videos but my youtube is playing up so i shall get them loaded when i can. Overall i am pleased that i pushed myself, but i can do better.

set 1:

set 2:

set 3:

Pull-ups 10kg +1neg at the end of each set
Dips 32.5kg

OHP 52.5kg

calf raises 75x5 just not getting any kind of pump, dropped to 50kg for 2 sets of 10

strict straight back Ab crunches on a ball 20 reps for 2 sets

abductor (opening legs version) 40x10 45x10

I may need some advise on this but i think my knee collasping issue is due to weakness in my glutes, which is why i threw in the abductor work at the end.

Thinking next cycle to throw in some glute bridge/pull throughs to help work on this.

One thing i really noticed today was that i only got about 5 1/2 hours sleep due to one pretty poorly daughter :( and i really felt that in the gym. I also think that i am feeling the effect of squatting or deadlifting twice a week!
 
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Delvis said:
Not sure how you managed a straight back crunch :p ;)

With calve raises, you need weight and lots or reps to get a nice pump, if you have to as well just stick some BW supersets in to get it going. I'm finding single leg calve raises make my calve pump up nice currently.
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more of a movement from the hip as apposed to crunching the abs, and keeping the core braced the whole time.

As for calve raises, i do plenty of volume in 15's and 10's weeks, this is supposed to be heavy weeks, but i just dont get anything out of the heavy calf raises, so i went back to a bit of volume on them today
 
Delvis said:
Fair enough. Just do both then personally.(heavy and light)
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I do do both through the different cycles, just the heavy ones past a certain point dont actually feel like they are working much, so i am not going to go as heavy and stick to sets of 10....
 
your confusing me :(

the only exercise that i dont feel is useful, is heavy low rep calf raises, so when i get to 5's now for the first couple of weeks i will follow the 3x5 method and when i get to a certain weight (70kg) i will just do more reps instead of adding weight. Just for calf raises.
 
Been a bit lax with my self control recently regarding food, to many choclates and less strict on my dinners.

I am now sitting at around 11st 9lb (74kg) which is about 2kg more then i would like to be. Time to switch on Mr Self control again, i am not going back in to cut mode, however i am going to be strict on the diet again and hopefully do a bit of the imfamous dropping fat while adding muscle (i know, lolz all round, nigh on impossibru etc etc but hey lets see)

Overall is 9lb in 16 weeks to bad? I guess i should take some progress pics and get them up at some point so you can all see its not just 9lb of lardy fat haha
 
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