Ulsak goes 5/3/1

[ulsak]

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

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

yeah, search for the app "sleep cycle" - I think it tracks the sleep pretty accurate. I tried another app for that before "sleep time" but I don't think it measured it good enough.

Nice squats man - the good days are good

I'm still happy

[ktj4l]

Great effort to get +2.

[ulsak]

Rows Cycle 10, Wave 1, 5/5/5+ day sunday 12 may
Hello friends!

Yesterday was a nice day! It was my daughters birthday so our home was kinda stuffed a lots of relatives and loved ones. My both grandson were there and lil Lennox took his very first steps too. Let's call it a refeed deluxe , the birthcake and the evening pizza was overwhelming, my stomache was kinda unprepared for such sugar and fat invasion so I had some trouble to fall a sleep. Anyway, me and mrs U hit the gym and here is the work out. Including fitocracy points. Amusing.

Pre Warm ups

*Running (treadmill):
- 0:07:00 || 1.1 km (+47 pts)

* Pull-Up:
22 reps || weighted || 10 kg (+209 pts) - 80 secs competion mode, awkward pull up bar, but I can't be choosy, who know what it looks like at the competetion..

Bent Over Barbell Row:

Warm up sets

42,5 kg (93.7 lb ) x 5 reps (+28 pts)
47,5 kg (104.7 lb) x 5 reps (+30 pts)
55 kg (121.3 lb )x 3 reps (+27 pts)

Warm up sets

60 kg (132.3 lb) x 5 reps (+36 pts)
70 kg (154.3 lb) x 5 reps (+42 pts)
80 kg (176.4 lb) x 9 reps (+56 pts)

Pull-Up:

10 reps (+80 pts)

Big assiste

Yates row

45 kg (99.2 lb) x 10 reps (+34 pts)
55 kg (121 lb) x 10 reps (+39 pts)
62,5 kg (137.8 lb) x 10 reps (+44 pts)




Cable Crunch: super sets with Pull-Up:
crunches : 100 kg ( 220.5 lb )x 20 reps (+38 pts)
Pull ups: 5 reps (+47 pts)
crunches : 100 kg ( 220.5 lb )x 20 reps (+38 pts)
Pull ups: 5 reps (+47 pts)
crunches : 100 kg ( 220.5 lb )x 20 reps (+38 pts)
Pull ups: 5 reps (+47 pts)
crunches : 100 kg ( 220.5 lb )x 20 reps (+38 pts)
Pull ups: 5 reps (+47 pts)

T-Bar Row:

60 kg (132.3 lb )x 10 reps (+43 pts)
80 kg (176.4 lb) x 10 reps (+57 pts)
85 kg (187.4 lb) x 8 reps (+60 pts)
90 kg (198.4 lb )x 6 reps (+60 pts)
100 kg ( 220.5 lb ) x 5 reps (+66 pts)
100 kg ( 220.5 lb ) x 3 reps (+53 pts)

Pull-Up:

10 reps (+80 pts)

Barbell Curl:

40 kg (88.2 lb) x 8 reps (+20 pts)
40 kg (88.2 lb) x 8 reps (+20 pts)
40 kg (88.2 lb) x 8 reps (+20 pts)
40 kg (88.2 lb) x 8 reps (+20 pts)

Well, I don't care too much about the points system, but I it's kinda handy to have another system to track the workouts, can't have to much those back ups, can you?

Cheers and lift safely!

[Anthony21]

unning (treadmill):
0:07:00 || 1.1 km (+47 pts)
warmup
bent over barbell row:
93.7 lb x 5 reps (+28 pts)
104.7 lb x 5 reps (+30 pts)
121.3 lb x 3 reps (+27 pts)
132.3 lb x 5 reps (+36 pts)
154.3 lb x 5 reps (+42 pts)
176.4 lb x 9 reps (+56 pts)
99.2 lb x 10 reps (+34 pts)
121.3 lb x 10 reps (+39 pts)
137.8 lb x 10 reps (+44 pts)
set 7 - 8 yates row
pull-up:
22 reps || weighted || 10 kg (+209 pts)
10 reps (+80 pts)
5 reps (+47 pts)
5 reps (+47 pts)
5 reps (+47 pts)
5 reps (+47 pts)
10 reps (+80 pts)
10 reps (+80 pts)
cable crunch:
220.5 lb x 20 reps (+38 pts)
220.5 lb x 20 reps (+38 pts)
220.5 lb x 20 reps (+38 pts)
220.5 lb x 20 reps (+38 pts)
t-bar row:
132.3 lb x 10 reps (+43 pts)
176.4 lb x 10 reps (+57 pts)
187.4 lb x 8 reps (+60 pts)
198.4 lb x 6 reps (+60 pts)
220.5 lb x 5 reps (+66 pts)
220.5 lb x 3 reps (+53 pts)
barbell curl:
88.2 lb x 8 reps (+20 pts)
88.2 lb x 8 reps (+20 pts)
88.2 lb x 8 reps (+20 pts)
88.2 lb x 8 reps (+20 pts)
comment share

tl;dr

[Jasonk282]

That's a lot if rowing right there.

[ulsak]

tl;dr

hang on bro..

[ktj4l]

Crazy volume on those rows. Solid extra reps as well. An all around great workout.

[MakeGoBoom]

Crazy volume on those rows. Solid extra reps as well. An all around great workout.

strong 2nd

[tazui1982]

Nice nice.

[ulsak]

thanks brochachos!

The row day is a very good compromise to achive the frequency for the midback/pull strenght. But I will dish it out when I change to PL template.

[Anthony21]

That's easier on the eyes, never liked Fitocracy. Nice work bro and strong workout.

[jasolhe]

what this point system?

[ulsak]

Cycle 10, wave 1, 5/5/5+ day OHP

What's up world!

This weekend was awesome, got some nice quality time with mrs U, been cooking great food ( yesterday I slow cooked a whole chicken with veggies in my claypot) Had a great row day. And was anticipating to have good work out today. Dialing in results in from the fitocracy community, so it looks lil different. The pull ups are tossed in as super sets and randomly as warm ups:


Sleep rate

* duration : 7:52 hrs
* quality : 83% - mrs U had to push me awake, I was snoring like a saw mill, the app displayed a large area of deep sleep. Could that play in for outcome of the workout?

Supplements

* Zova - 3 scoops. ( contains Magnesium, Inositol, Glycin, Taurin and B-vitamines. )
* multivitamins
* Omega 3
* D-vitamin
* BCAA - 3 scoops


Running:
0:15:00 || 2.3 km || flat (+118 pts) - outdoor dash to get warm. But it was too windy and cold weather so I didn't really benefit from this. Waiting for that summer to happen still..


Pull-Up:

5 reps (+47 pts)
5 reps (+47 pts)
5 reps (+47 pts) - warm ups
10 reps (+80 pts)
10 reps (+80 pts)
10 reps (+80 pts)
10 reps (+80 pts)
10 reps (+80 pts)
10 reps (+80 pts) - super setting with ab wheels

main lift

Standing Military Press:
* 30 kg - 66.1 lb x 5 reps (+62 pts)
* 35 kg - 77.2 lb x 5 reps (+67 pts)
* 40 kg 88.2 lb x 3 reps (+58 pts) - warm up sets. felt strong!

* 42.5 kg - 93.7 lb x 5 reps (+75 pts)
* 47.5 kg - 104.7 lb x 5 reps (+80 pts)- here is where it used to be problems, but still felt strong..
* 52.5 kg - 115.7 lb x 8 reps (+98 pts) - Very good. Not sure if its rep PR but it's way better performance since before cutting!

big assist

Close-Grip Barbell Bench Press:
* 40 kg - 88.2 lb x 10 reps (+56 pts)
* 45 kg - 99.2 lb x 10 reps (+61 pts)
* 55 kg - 121.3 lb x 10 reps (+70 pts)

Ab Wheel (standing):
10 reps (+25 pts)
10 reps (+25 pts)
10 reps (+25 pts)
10 reps (+25 pts) - band assisted - red band. try to dish it out next cycle

Kroc Rows:
* 36,9 kg - 81.4 lb x 20 reps (+51 pts)
* 36,9 kg -81.4 lb x 20 reps (+51 pts)
* 41,6 kg - 91.7 lb x 31 reps (+61 pts) - yeah, not PR but + 30 which is a minimun standard for this weight.

Thoughts: A very good workout. But stalling the weight loss. A lower deficit would be contraproductive for the goal, which is not to look ripped. Just be strong. Well, hopefully I haven't f'ked up it too much. A side effect of this journey is that more guys does ask me for advice at the gym for different excersises ( squats, deadlifts, pull ups), which is kinda flattering. I saw this guy today loading up what I had for my presses. "another strong m0thaf4kker" I thought, but he started to do half squats. I was in good mood after doing well on my top set so I went in for good advice to go pararell and below. He was actually following that advice!

Cheers and Lift safely!

[ulsak]

That's easier on the eyes, never liked Fitocracy. Nice work bro and strong workout.

what this point system?

Ant said, it's a fitness tracker site called fitocracy. It's amusing but time consuming thing. But I want to try it for tracking and back up purposes. There are also interesting articles like the one below which may explain a few things about stalling the weight loss.

http://www.fitocracy.com/knowledge/w...-achievements/

[MakeGoBoom]

massive strict press friend... glad to see it's snapping back

[ktj4l]

Extra reps again. Solid!

[Celtic8Laoch]

Srs rowing and pull ups. Your warm ups are always crazy U ha.

Dont be too annoyed by your new pull up equipment, here at home I use a old swing/seasaw setup. Was mine as a kid's, so im still swinging off it ha, kinda funny, but yeah its not your traditional pull up apparatus. Also where I grip it, its rectangular, not round, needless to say a pair of gloves MUST be worn.

Mirin them krocs too.

[Nexxus]

Fitocracy looks interesting, don't think Ill be using it tho xD

Great work out tho, gj on extra reps and pullups

[tazui1982]

I didnt know you could do so many pull up. Nice

[Juicemw]

Good work Uls with the extra reps. Was worried with those pull up warmups you were going to gas yourself out before your main lift. Nice work!

[ulsak]

Srs rowing and pull ups. Your warm ups are always crazy U ha.

Dont be too annoyed by your new pull up equipment, here at home I use a old swing/seasaw setup. Was mine as a kid's, so im still swinging off it ha, kinda funny, but yeah its not your traditional pull up apparatus. Also where I grip it, its rectangular, not round, needless to say a pair of gloves MUST be worn.

Mirin them krocs too.

Fitocracy looks interesting, don't think Ill be using it tho xD

Great work out tho, gj on extra reps and pullups

I didnt know you could do so many pull up. Nice

Good work Uls with the extra reps. Was worried with those pull up warmups you were going to gas yourself out before your main lift. Nice work!

Thanks alot brotatoes!
However, as I wrote; the pull up figures are edited in that fitocracy protocol: it kinda covers them all . I did three sets of five for warm ups and the rest in between Ab wheels. I'm very careful to not exthaust myself before main lifts.

[Anthony21]

What's your link for Fitocracy Jari? I registered as well on there.

[SuffolkPunch]

I was on fitocracy for a while but got bored with it since I wanted to keep my journal going here too. Too much effort, lost interest in quests and points.

[ktj4l]

I was on fitocracy for a while but got bored with it since I wanted to keep my journal going here too. Too much effort, lost interest in quests and points.

It is kind of a pain to double-log everything, but I think both communities have something to offer so I log on both.

[ulsak]

What's your link for Fitocracy Jari? I registered as well on there.

http://ftcy.me/nDAAx9 ( hope it is the one..)

I was on fitocracy for a while but got bored with it since I wanted to keep my journal going here too. Too much effort, lost interest in quests and points.

let's see if it lasts for me.. I completely understand you.

It is kind of a pain to double-log everything, but I think both communities have something to offer so I log on both.

I quit logging to BB.com b'cuz the buggy system, fito's seems to work more accurate and smooth

[Celtic8Laoch]

Yeah I took one look at fitocracy yesterday and was like no thanks jeffrey. One log is enough, even do I do like the idea of it.

[ulsak]

Cycle 10, wave 1, 5/5/5+ Deadlift day

Hello there!

I took the consequenses of last cycles failures and freezed the weights for the main lift so It is pretty much a copy of the performance three weeks ago. Haven't done a deload week, but still felt pretty strong even on calorie deficit. Had way too few yesterday, just about 2100 and biking in headwind and rain on top of that so I guess I gotta be pleased with this:

warming up

Walking (treadmill):
0:07:00 || 1 km (+31 pts)

Two-Arm Kettlebell Swing:
* 16 kg - 35.3 lb x 20 reps (+40 pts)
* 16 kg - 35.3 lb x 20 reps (+40 pts)
* 16 kg - 35.3 lb x 20 reps (+40 pts)

warm up sets

Barbell Deadlift:
* 80 kg -176.4 lb x 5 reps (+87 pts)
* 100 kg -220.5 lb x 5 reps (+117 pts)
* 120 kg -264.6 lb x 3 reps (+126 pts)

working sets

* 130 kg - 286.6 lb x 5 reps (+183 pts)
* 147.5 kg - 325.2 lb x 5 reps (+237 pts)
* 165 kg - 363.8 lb x 6 reps (+327 pts) - yeah, tied with last cycle

big assist

Front Barbell Squat:
* 55 kg - 121.3 lb x 10 reps (+70 pts)
* 65 kg - 143.3 lb x 10 reps (+82 pts)
* 72.5 kg- 159.8 lb x 10 reps (+92 pts) - increased all from last cycle with 5 kg ( 11 lbs)

Plank:
* 30 sec (+10 pts)
* 30 sec (+10 pts)
* 30 sec (+10 pts)
* 30 sec (+10 pts) - hard core variation! almost wanted the cancel the 3rd and 4th, soaked and smoked. I blame Kraut for this pain.

Weighted Hyperextension:
* 25 kg -55.1 lb x 15 reps (+12 pts)
* 25 kg -55.1 lb x 15 reps (+12 pts)
* 25 kg -55.1 lb x 15 reps (+12 pts)
* 25 kg -55.1 lb x 15 reps (+12 pts) - increased reps

Ok, decent workout, not sure if I have managed to do required reps with 170 kg (375 lb) at the top set . Having a hard time to fit the workouts rest of the week due a lot of ill-timed assignments, but such is life for a district safety inspector sometimes..

Cheers and lift safely!

[ktj4l]

30s hardcore plank. Impossible!

Nice deads. At least you're still maintaining your strength.

[Jasonk282]

nice strength level despire the cut you are running...seems like you've been cutting for 6 months,

[ulsak]

30s hardcore plank. Impossible!

Nice deads. At least you're still maintaining your strength.

did these..

nice strength level despire the cut you are running...seems like you've been cutting for 6 months,

yeah, it's soon six months, and for what..just 5 kgs ( 11 lbs) !