The Syla5 Files
- Thread starter Syla5
- Start date
Paused Bench
Bar x20
WG Bar x10
CG bar x10
40x10
(paused onwards)
60x5
80x2
85x5
85x5
85x5
ds 60x6 - not sure if i am dropping the weight enough on my drop sets to get the desired effect.
Reps for sets PB on paused bench, previously manage a grid of 85x5x2 +85x4+f so very happy with bench.
HB Squats (beltless)
Bar x15
60x5
100x3
110x3
110x3
110x3
110x3
110x3
Seated Cable Row
59x10
59x10
59x10
59x10
Dips SS Skull Crushers
15x10+20x10
15x10+20x10
15x10+20x10
Reverse Hypers SS Laying Leg Raises
15+15
15+15
Bar x20
WG Bar x10
CG bar x10
40x10
(paused onwards)
60x5
80x2
85x5
85x5
85x5
ds 60x6 - not sure if i am dropping the weight enough on my drop sets to get the desired effect.
Reps for sets PB on paused bench, previously manage a grid of 85x5x2 +85x4+f so very happy with bench.
HB Squats (beltless)
Bar x15
60x5
100x3
110x3
110x3
110x3
110x3
110x3
Seated Cable Row
59x10
59x10
59x10
59x10
Dips SS Skull Crushers
15x10+20x10
15x10+20x10
15x10+20x10
Reverse Hypers SS Laying Leg Raises
15+15
15+15
Deadlifts
Bar x5
Paused Goblet 10x2
Walking lunges 10x5(strides per leg)
70x6
70x5
90x5
110x4
120x5
120x5(b) - better feeling then last week
120x5
120x5
deads felt better this week.
Front Squats
Bar x5
40x3
50x5
50x5
50x5
50x5
BOR's (with belt)
70x10
70x10
70x10
Seated DB Press
26x10
26x10
26x8 + DS OHP Bar x8
Face Pulls + Laying Leg Raises
41x10+20
41x10+20
Bar x5
Paused Goblet 10x2
Walking lunges 10x5(strides per leg)
70x6
70x5
90x5
110x4
120x5
120x5(b) - better feeling then last week
120x5
120x5
deads felt better this week.
Front Squats
Bar x5
40x3
50x5
50x5
50x5
50x5
BOR's (with belt)
70x10
70x10
70x10
Seated DB Press
26x10
26x10
26x8 + DS OHP Bar x8
Face Pulls + Laying Leg Raises
41x10+20
41x10+20
Soldato
Nice warmups for Deadlifts? 
Static stretching pre workout?yeah was trying something instead of static stretching for a change
Caporegime
I always static stretch....well, my hamstrings usually.
Caporegime
I'll stretch my hammies first then do some rdl's to stretch further, otherwise those first few rdl reps are horrific.
Is it counterproductive then?
Little bit of bro down fun.
Bench
Bar x20
Cgbar x5
Bar x 20
30x10
Paused onwards
60x5
80x1
90x1
95x1 = PB
100x1 PB
105x1 PB also equals my current non paused PB
Messing about on rings, boxes, some squats.
Tried some deadlifts after all that but was nuked.
Deadlifts
70x5
110x5
70x5 with dowel for form check
Bench
Bar x20
Cgbar x5
Bar x 20
30x10
Paused onwards
60x5
80x1
90x1
95x1 = PB
100x1 PB
105x1 PB also equals my current non paused PB
Messing about on rings, boxes, some squats.
Tried some deadlifts after all that but was nuked.
Deadlifts
70x5
110x5
70x5 with dowel for form check
Last edited:
Squats
Bar x20
Bar x15
40x10
40x10
60x5
80x5
100x3
110x5
110x5
110x5
110x5
Paused RDL's
85x5
80x5
80x5
OHP + OH Shrug
Bar x 5
40x3
47.5x5
47.5x5
47.5x5
Incline DB bench
26x10
26x10
26x10
Reverse hypers SS Leg raises
15+15
15+15
15+15
Really tender trap/scap/erector spinea. Not quite sure exactly which muscle it is but it's always been much tender on the right then the left, but only when I really dug in to it with a ball. It's now causing a bit of discomfort, physio session may be required.
Bar x20
Bar x15
40x10
40x10
60x5
80x5
100x3
110x5
110x5
110x5
110x5
Paused RDL's
85x5
80x5
80x5
OHP + OH Shrug
Bar x 5
40x3
47.5x5
47.5x5
47.5x5
Incline DB bench
26x10
26x10
26x10
Reverse hypers SS Leg raises
15+15
15+15
15+15
Really tender trap/scap/erector spinea. Not quite sure exactly which muscle it is but it's always been much tender on the right then the left, but only when I really dug in to it with a ball. It's now causing a bit of discomfort, physio session may be required.
Bench
Bar x20
WG Bar x20
40x10
Paused 60x5
80x3 -Grrr Stable base is sore grrr above issue is still persisting and rather then push on with my planned weight i decided to drop the weight off and do a little extra volume to help with rehab as things seem to be improving day by day.
60x10
60x10
60x10
60x10
Squat (HB)
Bar x10
Bar x10
60x5
100x3
112.5x3
112.5x3
112.5x3
112.5x3 (b)
112.5x3
Seated Row
59x10
59x10
59x10
Dips SS Leg raises
10+15
15+15
slept in a little this morning so ditched some of my usual assistance stuff.
Bar x20
WG Bar x20
40x10
Paused 60x5
80x3 -Grrr Stable base is sore grrr above issue is still persisting and rather then push on with my planned weight i decided to drop the weight off and do a little extra volume to help with rehab as things seem to be improving day by day.
60x10
60x10
60x10
60x10
Squat (HB)
Bar x10
Bar x10
60x5
100x3
112.5x3
112.5x3
112.5x3
112.5x3 (b)
112.5x3
Seated Row
59x10
59x10
59x10
Dips SS Leg raises
10+15
15+15
slept in a little this morning so ditched some of my usual assistance stuff.
That's what warm ups and dynamic stretches are for. I never take a muscle to full stretch/end ROM before lifting.
Caporegime
So basically, if I bounce a little it isn't a static stretch and I can do it... 
Like I said, before deadlifts I find it helps a tad, not much, just enough to take off that initial hnnnnnnnnnnng before my first RDL warm up. Otherwise I'm walking in at 6:30am when it's 2 degrees outside.
Like I said, before deadlifts I find it helps a tad, not much, just enough to take off that initial hnnnnnnnnnnng before my first RDL warm up. Otherwise I'm walking in at 6:30am when it's 2 degrees outside.
So basically, if I bounce a little it isn't a static stretch and I can do it...
Like I said, before deadlifts I find it helps a tad, not much, just enough to take off that initial hnnnnnnnnnnng before my first RDL warm up. Otherwise I'm walking in at 6:30am when it's 2 degrees outside.
Box jumps.
Get those neural pathways working properly for maximal activation, get that blood in those muscles, etc.
Caporegime
Mate, I fall flat on my face doing those, always.
Do back flips, so at least people will admire the effort and rotation before going backwards onto you face?
Soldato
Who said he will get that far..