Ulsak goes 5/3/1

[ktj4l]

The cardio bunny inside Mr. U will never die.

[ulsak]

Cycle 9 , Wave 3, Bench 5/3/1+ day thursday 9 may

Good day, ladies and gentlemen!

It's a holiday here in sweden, which I completely forgot since I already had an off day from work yesterday and will have one tomorrow too. So I went out too early for my warm up job which I projected to last no more than ten minutes. But the gym was closed when I got there..so I had to continue another fifteen minutes. The weather was fine so I didn't mind..but here's the rest of work and other ugly details:

Sleep rate
*duration: 7:53

* quality: 85% - woke up for passing water and peaks of time awake but the deep sleep rate was great.

Supplements

* 3 scoops of "Zova" - replacing ZMA with this for the recovery and sleep. It contains Inositol, Glycin, Taurin, Magnesium biglycinat, Magnesiumglycerolfosfat, D-pantotenat, kalcium (Vitamin B5), Pyridoxinhydroklorid (Vitamin B6), Kalcium-L-metylfolat (Folsyra), Cyanokobalamin (Vitamin B12) . Put my hope for this to get better sleep. Seems promising the first night.
* 3 scoops BCAA
* fishoil
* multivitamines

Pre Warm up

* 25 min of outdoor run about + 3 km ( 2,5 miles) dislocations, some pull ups and push ups on play ground close to the surroundings of the gym .

Barbell Bench Press

warm ups

* 5 x 42,5 kg ( 94lbs)
* 5 x 52,5kg ( 116 lbs )
* 3 x 62,5 kg ( 138 lbs)


working sets

* 5 x 67,5 kg ( 149 lbs ) -realized that I read in on wrong column, oh well, considered it as an extra warm up set
* 5 x 77,5 kg ( 171 lbs)
* 3 x 87,5 kg ( 192 lbs ) - lol, felt heavy..but was still optimistic.
* 0 x 97,5 kg ( 209 lbs) - fail! - this time there is no excuses but bad dieting.
volume sets
* 3 x 80 kg ( 176 lbs)
* 10 x 70 kg ( 154 lbs)
* 12 x 60 kg ( 132 lbs) - practising proper form and getting the volume.

* Thoughts: I think I need to fit in another 100-200 calories. Maybe yesterdays cardio galore and the one involuntary before might have affected too. But the main culprit is the deficit. But I need to focus on my plan and the competetion and evalutate everything later. So I decided to just freeze the main lifts and go further with assists next cycle.

assist exercise

Incline Barbell Bench Press

* 10 pull ups,
* 5 x 55kg (121bs)
* 10 pull ups,
* 5 x 65 kg ( 143 lbs )
* 10 pull ups
* 5 x 72,5 kg ( 166 lbs )
* 10 pull ups

Hanging Pikes - weighted supersetted with Hammer Curls

* 12 pikes
* 20 x 16 kg (35 lbs ) Hammers
* 12 pikes
* 16 x 20 kg (22 lbs ) Hammers
* 12 pikes
* 16 x 20 kg (22 lbs ) Hammers
* 12 pikes
* 16 x 20 kg (22 lbs ) Hammers

Dips -

* Dips 16 x 15 kg ( 33 lbs)
* Dips 11 x 15 kg ( 33 lbs) - a guy who owns a tattoo shop at neighbourhood caugth resting and started to chat. He used compete in body building told me he was mirin' my transformation hard. ( he has been around since I began three years ago..) Chatted way too long so the last rest period was about three minutes..
* Dips 12 x 15 kg ( 33 lbs)

Biceps Curls
* 5 x 6 x 40 kg ( 88 lbs) - moving these from OHP day

Got a decent volume at least. Looking forward to tag along with mrs U tomorrow at the new gym and do some squatting! Hope it won't be fails...


Cheers and lift safely!

[SuffolkPunch]

Bench is one of those lifts that seems to be affected by losing weight. I don't think your diet has been 'bad', it's just inevitable to stagnate. For me, deadlift is the other one that suffers. Keep up the hard work tho'

[Jasonk282]

Yes it does seem that your training is now getting effected by your cut. What I would suggest is that you just maintain strength, rather than just beat yourself up every workout by missing reps, until after the competition and then eat like a Viking raider and Hulk smash weights.

[ulsak]

Bench is one of those lifts that seems to be affected by losing weight. I don't think your diet has been 'bad', it's just inevitable to stagnate. For me, deadlift is the other one that suffers. Keep up the hard work tho'

Thanks Suff..yeap, seems so, the deadlifts and squats are my best lifts and even there it began to suffer. Well, I'm doing my best and keep grinding til the end.

Yes it does seem that your training is now getting effected by your cut. What I would suggest is that you just maintain strength, rather than just beat yourself up every workout by missing reps, until after the competition and then eat like a Viking raider and Hulk smash weights.

Thank, Marine, already been biatchslapped by Boom for whining so I try to keep my head high and take revenge on those pesky weights later.. a good thing about barbells and plates: they don't lie! You get the truth right up your face..

[Jasonk282]

a good thing about barbells and plates: they don't lie! You get the truth right up your face..

Yup. I would just maintain weight and strength for now till after your cut. If you wanted more volume, look at running like 5x3 at the same weight for your main lifts.

[Juicemw]

Yup. I would just maintain weight and strength for now till after your cut. If you wanted more volume, look at running like 5x3 at the same weight for your main lifts.

^ This. You don't want to start losing too much strength because of the cut. Have You ever thought about eating at recomp (ie. Slightly over your maintenence on training days, and then deficit on rest days?)

[Jasonk282]

^ This. You don't want to start losing too much strength because of the cut. Have You ever thought about eating at recomp (ie. Slightly over your maintenence on training days, and then deficit on rest days?)

This is exactly what I have been doing for some time now, just to keep my weight the same till after my June competition. I'm down to 188 lbs when I wake up, which is well within my 198 weight class. the reason i did this is because i was pushing dangerously close to 198.5 which would bump me up a weight class.

so consistent weight + 5x5 base building

[Nexxus]

Bench is one of those lifts that seems to be affected by losing weight. I don't think your diet has been 'bad', it's just inevitable to stagnate. For me, deadlift is the other one that suffers. Keep up the hard work tho'

So much this... My Bench and Press have stalled/lost strength

Squats and DLs still seem to be up there (even though I haven't been deadlifting this cut lol).

[Juicemw]

This is exactly what I have been doing for some time now, just to keep my weight the same till after my June competition. I'm down to 188 lbs when I wake up, which is well within my 198 weight class. the reason i did this is because i was pushing dangerously close to 198.5 which would bump me up a weight class.

so consistent weight + 5x5 base building

Yeah J. My weight when I started my cut was 198, which was thick and solid for me, but I was just carrying a little too much fat with it from the previous bulk. I couldn't seem to break 175lbs then BAM, I was able to just climb and climb and eat and eat. Anyways, once I get to like 180ish I'm going back to recomp to keep gaining strength and size (I haven't stalled yet in my weights but I can feel them coming soon), and it'll minimize fat while still giving me size gains. (So I'm told)

[Jasonk282]

Yeah J. My weight when I started my cut was 198, which was thick and solid for me, but I was just carrying a little too much fat with it from the previous bulk. I couldn't seem to break 175lbs then BAM, I was able to just climb and climb and eat and eat. Anyways, once I get to like 180ish I'm going back to recomp to keep gaining strength and size (I haven't stalled yet in my weights but I can feel them coming soon), and it'll minimize fat while still giving me size gains. (So I'm told)

Yeah 198 was getting up there for me as well. Plus I don't want to enter another weight class.

[Juicemw]

Yeah 198 was getting up there for me as well. Plus I don't want to enter another weight class.

Yeah understandably so. I can rememember like a year ago saying.."I'm 175 and this is the biggest I can ever get..thats all there is to it. I train hard, eat a ton and can't get any bigger.." What a dumbass.

[ulsak]

too late for recomp, going to increase the calories a bit instead.

[Juicemw]

too late for recomp, going to increase the calories a bit instead.

Why is it too late..? Recomp is essentially based on increasing the cals and varying levels, to fuel your workouts and give you cals to grow, without packing on the body fat and weight that you're worried about too quickly.

[Jasonk282]

Yeah understandably so. I can rememember like a year ago saying.."I'm 175 and this is the biggest I can ever get..thats all there is to it. I train hard, eat a ton and can't get any bigger.." What a dumbass.

Yup. I'm probably going to be floating around 185-198 for a while. I'll bulk to around 198 and then cut back down and continue with that while running a 5x5 or 10x3 set up to gain either mass or strength.

[ulsak]

Why is it too late..? Recomp is essentially based on increasing the cals and varying levels, to fuel your workouts and give you cals to grow, without packing on the body fat and weight that you're worried about too quickly.

I'd be happy to do that, but the competion is just two weeks from now.. every pound counts.

[Jasonk282]

I'd be happy to do that, but the competion is just two weeks from now.. every pound counts.

With a recomp, eating at a slight surplus(100 cals) on training days...you're not going to pack on that much weight in two weeks. You'd be lucky if you gain a single pound.

[Juicemw]

With a recomp, eating at a slight surplus(100 cals) on training days...you're not going to pack on that much weight in two weeks. You'd be lucky if you gain a single pound.

^ Right. It'd be more fueling your workouts than anything. And with the deficit on rest days, you'd be fine. I guess it doesn't matter really, I was just suggesting it so that you feel stronger during your lifts without compromising your BF%

[Anthony21]

Way to grind in the face of failure. Seems to be your favorite word these days

[ktj4l]

Poverty diet + running 10km or whatever it was probably isn't too great for lifting strength. Get the contest done and then begin increasing calories. Until then, do what you can and don't be surprised if you fall short sometimes. The comp is this month, right?

[Anthony21]

Feel bad for those hormones and test levels. I mean as an old man they're already low to begin with, cutting and eating like an ethiopian just adds to that.

[ulsak]

Heh, what do you mean by old?

[MakeGoBoom]

gogo jari run!

even considering the fail i would say it's a real solid day. sucks missing top on your focus lift but the assistance is impressive. nice to set on incline and all the ss work as well. i'd take it

[ulsak]

gogo jari run!

even considering the fail i would say it's a real solid day. sucks missing top on your focus lift but the assistance is impressive. nice to set on incline and all the ss work as well. i'd take it

thx broheem! I've already dried my tears. I think the running doesn't really affect so much since I'm not so heavy anymore, even the 6 mile run was a piece of cake, I could go for a powerwalk later the afternoon without problems. I think I have to rethink the conditioning and start doing serious intervals instead.

T - 16 days..

[MakeGoBoom]

you can run and lift, i don't care what people say. i've done it for years. as long as its not like 70 miles a week and your body is used to running i don't see the problem. it's people who don't run regularly that just add it in to their training who experience losses. i'm pro intervals, better cardio, less time

[jasolhe]

oh **** - he didn't just go there did he?

Feel bad for those hormones and test levels. I mean as an old man they're already low to begin with, cutting and eating like an ethiopian just adds to that.

[ulsak]

I'm afraid he did. Was at mrs U:s gym, bumped in to mrs U:s gymclass instructor, he recognized me since I attended couple of his classes so he smiled at me. He was doing kippy and poorly performed pull ups. Gave him a lesson. He didn't smile after after that... I guess he didn't like to have his authority crushed by an "older" guy. So f'k that old talk... you as old as you deserve to be.

[ulsak]

Cycle 9, Wave 3, Squats 5/3/1+ day Friday 10 may

Good afternoon! ( literarly)

Mrs U had a scheduled off day like me, so went to work outs together but on separate rooms, she went to do her body pump stuff and I went in to the lifting area. As the headline suggests I'm going to wrap up this cycle with +1 day and start next without deload. Going to do a special work last week before competion and the have some active rest instead. So this is what happened today:

Sleep rate

*duration: 8:01

* quality: 64 % - not the best, but the recordnings shows a lot of periods with deep sleep

Supplements

* 3 scoops Zova
* 2 scoops BCAA - needed only two, did train adjacent to first meal.
* fishoil
* multivitamines
* d3 vitamines

Pre-Warm ups
* 20 goblet squats (18 kg) [ 40 lbs] db)
* 10 pull ups
* 2 x 5 pistol squats

Squat

Warm ups

* 5 x 60 kg ( 132lbs)
* 5 x 80 kg ( 176 lbs)
* 3 x 90 kg ( 198lbs)

Working sets

* 5 x 115 kg ( 253 lbs)
* 3 x 110 kg ( 265 lbs) - forgot to tighten the belt almost lost focus.
* 3 x 127,5 kg ( 281 lbs) - holy balony! When I managed to do the second, I had a brief pause, undecided if I should go for another or not, but realized that I actually was standing in safety rack so went down again - and came outta the hole! A great feeling of pain and success. Dunno if got bert stared, but I didn't care. First real success this cycle

Big assist

RDL

* 5 x 75 kg ( 165 lbs)
* 5 x 85 kg ( 187lbs)
* 5x 95 kg ( 209 lbs) - easy peasy

dragon flags supersetted with wind shield wipers
* 15 dragons
* 8 wipes
* 15 dragons
* 5 wipes - lol very tough if you don't rest
* 15 dragons
* 5 wipes

Barbell alternate lunges

* 16 x 60 kg ( 132 lbs) - ( 8 kneelings each leg..)
* 16 x 60 kg ( 132 lbs)
* 16 x 60 kg ( 132 lbs)

Pistol squats

* 3 x 10 - notes, my left leg is lagging behind, not the best form a the last reps

extra cardio

* 12 mins of treadmill run - just for fun. Mrs U:s class were still going on, with some cardio excersises.

Ok, the skwatz still great, and I was superhappy that I manned up for that last rep on top set today. Hopefully I can keep that standard next week too. And another ( pleasent) mystery: where the hell did that pistol squat master came from? I still remember when I thought it was a superhuman ability.

Cheers and lift safely!

[Nexxus]

Really gj on squats! Age ain't nuthin' but a number!

and how do you measure your sleep? That seems interesting lol

[SuffolkPunch]

Nice squats man - the good days are good