Ulsak goes 5/3/1

[ktj4l]

Maybe he really is trying to 'fly' away.

[snLassen]

Nice workout, Ulsak! Crazy flies compared to your bench.

[ddog171]

Quality benching up in here!

[Stncldsnake]

Great bench day U, solid workout!!

[MakeGoBoom]

I was unaware...had to Google dat chit.

no worries dude. to bad riptoe constantly kicks himself in the pants by being to meat head to explain his methods sometimes

james t doesn't need phallic symbols... he is one



awesome session bro. bench is looking good. assistance is looking sick

[jgreystoke]

Lol, the ladies were definitely disturbed by the groaning and pounding with barbell, not mirin'. It's kinda freak show at certain gyms doing Oly lifts.
I salute you too, Grey. Those were nice books! But I think the tickets for Puccini's Turandot at the Opera were the most epic xmas gift ever. Mrs U is a real sweetheart!

You've got a good one there for sure. That must be the very definition of sweetheart!

Let's all make 2013 a great year of massive PR:s!

We're on it!

[ulsak]

Strong benching. and them flies...my God.

Maybe he really is trying to 'fly' away.

still too fat to take off yet..

Nice workout, Ulsak! Crazy flies compared to your bench.

Quality benching up in here!

no worries dude. to bad riptoe constantly kicks himself in the pants by being to meat head to explain his methods sometimes


james t doesn't need phallic symbols... he is one



awesome session bro. bench is looking good. assistance is looking sick

thanks brotatoes, but it's not twoplates yet..

You've got a good one there for sure. That must be the very definition of sweetheart!




We're on it!

thanx grey!

[MakeGoBoom]

I was unaware...had to Google dat chit.

2 plates will come, look how quick you smashed a 4 plate dead, 20 pull ups, ect ect. all mental

[Jasonk282]

2 plates will come, look how quick you smashed a 4 plate dead, 20 pull ups, ect ect. all mental

I hit it for a 1RM a few months ago, but I want to hit them all the time. My max is 245 right now, just working on repping 225 like a boss. Though to be honest, I'd rather pull and squat over bench. I guess as you get older bench is just not really that impressive since everyone and their grandmamma benches.

[ulsak]

2 plates will come, look how quick you smashed a 4 plate dead, 20 pull ups, ect ect. all mental

I hit it for a 1RM a few months ago, but I want to hit them all the time. My max is 245 right now, just working on repping 225 like a boss. Though to be honest, I'd rather pull and squat over bench. I guess as you get older bench is just not really that impressive since everyone and their grandmamma benches.

I think I'm more annoyed and concerned about the bench thing because it's one of the discplines in that competion at summer. The bench and bro curls development are two things I master the least.
Yeah, Luke is right, I have change my mindset, it's still a lot cycles to go, just crank it, pound by pound.

[Jasonk282]

I think I'm more annoyed and concerned about the bench thing because it's one of the discplines in that competion at summer. The bench and bro curls development are two things I master the least.
Yeah, Luke is right, I have change my mindset, it's still a lot cycles to go, just crank it, pound by pound.

The good thing is that the competition is in the summer...so you got a good many months to get it there and you are already pretty close to it now. I would just stay the course. When you go to rushing things that;s when injuries happen.

[ulsak]

The good thing is that the competition is in the summer...so you got a good many months to get it there and you are already pretty close to it now. I would just stay the course. When you go to rushing things that;s when injuries happen.

that's true. I have been thinking about trying to incorporate Macenko, but I have rejected it because it will make my weeks way to busy considering the all the cardio I'm doing. So I read an articel about smolov, and that is even worse idea, while I was moping about that I came up with the idea of incorporate bench press as an assist to OHP day. That is a legit approach according mr Wendler. But is there a way to make it like 5x5 ( percentages of 1RM) that day or straight sets?

[Anthony21]

that's true. I have been thinking about trying to incorporate Macenko, but I have rejected it because it will make my weeks way to busy considering the all the cardio I'm doing. So I read an articel about smolov, and that is even worse idea, while I was moping about that I came up with the idea of incorporate bench press as an assist to OHP day. That is a legit approach according mr Wendler. But is there a way to make it like 5x5 ( percentages of 1RM) that day or straight sets?

If you want to incorporate your bench on your OHP with a 5x5 scheme use the Excel spread sheet for Madcow's and enter your bench 5rm. The weights are ramp up sets so you start low end heavy.

[ulsak]

If you want to incorporate your bench on your OHP with a 5x5 scheme use the Excel spread sheet for Madcow's and enter your bench 5rm. The weights are ramp up sets so you start low end heavy.

yeah, my mind was wandering at that direction too. repped!

[ulsak]

Cardio day - sunday 6 Januari 2013

This timy aerobics with Mrs U. We were a bit early so I did some pull ups, went down to mrs U to keep here company before the class. Discovered that I did misplaced my key and waterbottle at the locker rooms toilet, went up and that the toilet was occupied, so I did another three sets of pull ups.
It was a "medium" class, but it was kinda busy if you put some effort into it. There most ladies of all ages, and the guys were at my age I guess but I reckon they had neglected cardio and weight training...and diet, lol. Yea, In kingdom of blind, the one-eyed is king.

Here's the gory details

Pull ups

1 x 19 ( tried to do PR)
1 x 13
1 x 11
1 x 9
rested a little longer
1 x 10
went down to mrs U, had to return and wait to get my keys and waterbottle so..

4 x 10




Aerobics

55 mins ( including stretches 2 push up sessions, sideplanks and normal plank, a lot of crunch moves)

Pull ups

2 x 15 BW

Massive amount pull ups, total 132 must be some kinda PR !

Cheers and lift safely

[ktj4l]

Just call it pullup day.

[ulsak]

Just call it pullup day.

I couldn't help myself...

[5_02ls1]

dang thats alot of pullups,im a little jelous haha,good stuff...

[Jasonk282]

Cardio day - sunday 6 Januari 2013

This timy aerobics with Mrs U. We were a bit early so I did some pull ups, went down to mrs U to keep here company before the class. Discovered that I did misplaced my key and waterbottle at the locker rooms toilet, went up and that the toilet was occupied, so I did another three sets of pull ups.
It was a "medium" class, but it was kinda busy if you put some effort into it. There most ladies of all ages, and the guys were at my age I guess but I reckon they had neglected cardio and weight training...and diet, lol. Yea, In kingdom of blind, the one-eyed is king.

Here's the gory details

Pull ups

1 x 19 ( tried to do PR)
1 x 13
1 x 11
1 x 9
rested a little longer
1 x 10
went down to mrs U, had to return and wait to get my keys and waterbottle so..

4 x 10




Aerobics

55 mins ( including stretches 2 push up sessions, sideplanks and normal plank, a lot of crunch moves)

Pull ups

2 x 15 BW

Massive amount pull ups, total 132 must be some kinda PR !

Cheers and lift safely

Nice pull ups. that will make your back wide like a barn door.

[lllDBOlll]

Just call it pullup day.

lol'd

Good work matey. Lots of pull ups are a b!tch.

[ulsak]

never miss an opportunity to do them on allowed days ( tuesday, wednesdays, sundays)

[bigbird916]

Holy pull ups batman, that's a lot of volume U!

[MKW]

Just call it pullup day.

Haha, this was hilarious. Great day U.

[Filmbuff81]

Man I want your pull-up strength.

I need to get my pull-up bar going at home again.

[MakeGoBoom]

Besides maybe oly lifts if i could only do 2 exercises the rest of.my life it would be pull ups and squats

[ulsak]

Cycle 5 Wave 2 Squat 5 day monday 7 january 2013


Ciao Operalovers and Hardlifting brotherhood!

The holidays are over it's my the first workday. I've checked my bike, took down all the chrismas decorations and also gone back to the familiar routines. Which is a good thing for for me. Don't like to mess up plans too much. Here's the workout:


Power Cleans

*10 x 45 kg ( 99 lbs] ramped up weights a bit
*10 x 55 kg ( 121 lbs]
*5 x 60 kg ( 132 lbs]
* 2 x 70 kg - tie on rep PR, but I scrathed my sternum scar, so quitted. Forgot to bring the hoodie to gym..


Squats

warm up sets

*5 x 60 kg ( 132 lbs]
*5 x 75 kg ( 165lbs]
*3 x 85 kg ( 187 lbs)

working sets

*5 x 90 kg ( 200 lbs]
*5 x 100kg ( 220 lbs]
*10 x 115 kg ( 253 lbs] - forgot to stop squatting at five reps, lol'd out loudly! Migh be a rep PR tho..

singles
not on 5 day

BBB Squats

*10 x 85 kg ( 187 lbs]
*10 x 85 kg ( 187 lbs]
*10 x 85 kg ( 187 lbs]
*10 x 85 kg ( 187 lbs]
*10 x 85 kg ( 187 lbs]

Dragon Flags

* 5 x 20

Romanian Deadlifts

*10 x 110 kg ( 242 bs]
*10 x 110 kg ( 242 bs]
*10 x 110 kg ( 242 bs]
*10 x 110 kg ( 242 bs]
*10 x 110 kg ( 242 bs]

Calf Presses on smiths

* 4 x 10 x 190 kg ( 418 lbs)
* 1 x 15 x 190 kg ( 418 lbs) Rep PR

Had to chase away a guy doing bro curlz at squat rack again. And at BBB had to take turns with a guy who did wrist curls at 88 lbs.

Cheers and and lift safely!

[ktj4l]

Another great session!

[SuffolkPunch]

That's a good weight for BBB squats. Must have felt the jelly legs afterwards.

[rb80]

Solid squatting my iron brother!

[Jasonk282]

Nice exta reps on a week than you're not suppose to do them...LOL