Cycle 6, Wave 2 OHP 5 day monday 4 february
Cheerios!
Yup. Slept good. Felt OK, besides slight DOMS from squats and lunges. So the reprequites were good. Tried to go in with some confidence and suppress the nervousity.. Here's the gory details:
Pre warm up
* dislocations w/ broomstick
* 20 standard push ups, 15 diamond push ups, 15 crucifix push ups.
OHP
Warm up
* 5 x 35 kg ( 77 lbs)
* 5 x 40 kg ( 88 lbs)
* 3 x 42,5 kg ( 94 lbs)
*
Working sets:
* 5 x 47,5g ( 105 lbs)
* 5 x 52,5 kg ( 116 lbs)
* 4,0 x 56 kg ( 123 lbs) - yeah, microloading but failed, but I gave Motherf**cker at good fight before I gave up..
* 1 x 56 kg ( 123 lbs) - made a single as revenge instead of loading off the plates, lol.
.
Pull-ups
* 12 x BW x 10 kg - Rep PR! - yeah, but I need to get past 15 at first set to place myself at competetion..
* 7 x BW x 10 kg
* 6 x BW x 10 kg
Standing Ab roll
* 2 x 10
* 2 x 8
* 1 x 7 - providing vid
Bench Press
* 5 x 45 kg ( 99lbs)
* 5 x 50 kg ( 110 lbs)
* 5 x 65 kg ( 143bs)
* 5 x 80 kg ( 176 lbs) - placed myself awkwardly on bench that bar path interfered with hooks on the racks..but somehow I made it..
* 2,0 x 90 kg ( 198 lbs)- yeah, I think I've could done it if it were the main lift
* 8 x 70 kg ( 154 lbs) - playing this setup by the ear, this was supposed be week 1 friday workout, didn't get it 100% right..
Kroc rows
* :20 x 36.2 kg (81 lbs)
* :20 x 36.2 kg (81 lbs)
* :28 x 41.2 kg (91 lbs) Rep PR but the dumbell almost escaped my grip there
Yeah, the top set failed again , but as I see it, it not about regressing, I think I just have to microload it forward and keep on grinding it. I expect to see a big leap forward in june when I quit the deficit tho..
Cheers and lift safely!
|
Thread: Ulsak goes 5/3/1
-
02-04-2013, 03:46 AM #1321
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
stumbleling forward with presses
Last edited by ulsak; 02-04-2013 at 09:04 AM. Reason: code
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
02-04-2013, 04:41 AM #1322
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10525
Killer Kroc Rows!
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
-
02-04-2013, 05:00 AM #1323
-
02-04-2013, 05:16 AM #1324
-
-
02-04-2013, 08:19 AM #1325
-
02-04-2013, 08:24 AM #1326
-
02-04-2013, 08:26 AM #1327
-
02-04-2013, 09:01 AM #1328
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Appreciate that, Danny boy!
Yup, I stick to the MC setup a while and see if it lead somewhere next week, else I have lower the volume and try to think out something else. I have lowered the volume already, the only option left is to minimize the cardio now.
Danke Sehr, Brüderlein!
I'm on the limits with pressing lifts, I'm glad it's just the bench to be worried about in the competion in may, still not time to reset yet, though?
My sincere apologizes about the song! Must update my music library to more appeasing stuff for us heavy metal lovers..
It really requires a strong lower back! For me it hits the stomache first and then the lower back. I think it's a good assist work for deadlifts. And so is the plank!my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
-
02-06-2013, 01:21 AM #1329
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
fun day: lil bit of everything
Bro day! wednesday 6 february
Ok, since I had an off-day from gym yesterday due the appointment at dentist ( they are making me a new brigde to replace the broken crown) and I don't want to do more cardio, I decided have me a guick bro day at gym, I had an bike accident yesterday. The guys at my local bike shop fixed my brakes and I got an close view how well they did job. I had to avoid crashing into a crossing car ( the m'therf'cuker didn't bother look at all) so I panic braked and the front wheel just locked and made vault and pinned my self between the steering rod and the frame. Got myself a silver dollar sized protruding bruise. The driver had the decency to stop see if I was alright so I just Bert stared him an moved on. Didn't harm too much but I was worried about the pistol squats I projected to try.
here's the workout if anyone care..
Pistol Squats
* 3 x 5 - a guy told me I went too deep... so?
Pull ups wide, medium, close grips
* BW ( 80,5 kg ( 177 lbs ) x 3 x 10
Oly works
* 5 x 40 kg ( 88 lbs) Hang cleans
* 5 x 50 kg ( 110 lbs) Power cleans
* 5 x 60 kg ( 132 lbs) Power cleans
* 0,0,0 x 75 kg ( 165 lbs) Power cleans - PR attempts...pathetic!
* 3 x 40 kg ( 88 lbs) Shankle complex - everything but the split jerks felt ok..
Giant sets
1.
Spider Curls -EZ -bar
* 8 x 40 kg ( 88 lbs)
Skull crushers-EZ -bar
* 8 x 40 kg ( 88 lbs)
Hammer Curls
*10 x 18,8 kg ( 41 lbs)
2.
Spider Curls -EZ -bar
*6 x 40 kg ( 88 lbs) - booh!
Skull crushers-EZ -bar
* 8 x 40 kg ( 88 lbs)
Hammer Curls
*8 x 21,2 kg ( 47 lbs)
3.
Spider Curls -EZ -bar
*8 x 40 kg ( 88 lbs) - better, got a mighty pump!
Skull crushers-EZ -bar
* 8 x 40 kg ( 88 lbs)
Hammer Curls
*6 x 23,6 kg ( 52 lbs)
Weighted decline crunches
* 20 x 25 kg ( 55 lbs)
* 16 x 25 kg ( 55 lbs)
* 10 x 25 kg ( 55 lbs)
Oki, Happy with the Giant set, surprised with the pistol squats, first time I do them unsupported, for a year ago it was kinda a circus/party trick for me, but on the other hand so was pull ups from hang dead too..
Cheers and ffs, lift safely!my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
02-06-2013, 02:14 AM #1330
-
02-06-2013, 02:22 AM #1331
Brorific jari. Oly didnt look bad man. It took me like 2 months to be able to go from a 145 snatch to 155. Not exaggerating. It'll come just like everything else it's just those of us who self teach take longer lol.
The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
-
02-06-2013, 02:35 AM #1332
Ulsak, love the Bro day. Bis gonna be like Arnie's.
Shankle Complex, huh. That forced me to check it out. Watching Donny do it with 200kg was really something.
Mr U is getting strong.
Odin approves.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
-
-
02-06-2013, 02:43 AM #1333
-
02-06-2013, 03:19 AM #1334
LOL'd @ guy telling you that you went too deep on squats. I had some idiot tell me that before (on barbell squats), because he messed up one of his knees when he fell off a horse... but squats were blamed? I told him why he's wrong, then continued to squat deep. That's when I started bringing an iPod to the gym, so I could tune out fu#ktards like him more easily.
Nice bro day and I'm glad you didn't get too hurt on your bike. I had the opposite happen a few years ago, kind of. I was driving along in my car and this 15 or 16yo girl decided to turn left into the front of my car. Blood all over my cracked windshield and she had to go to the hospital. I felt pretty bad for hitting her, but she was at fault. Her parents actually tried to tell me I drove like a maniac, so I just laughed. They eventually realized they were being stupid and paid to have my car fixed. The worst/funniest (I have a sick sense of humor) part was her dragging herself onto the sidewalk, like I was gonna back up and run her over again. Great laughs were had (when I knew she'd be fine).Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
02-06-2013, 03:24 AM #1335
-
02-06-2013, 04:35 AM #1336
-
-
02-06-2013, 05:42 AM #1337
If a guy says you are squatting too deep what he is really saying is I can't go that deep so it must be bad
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
-
02-06-2013, 06:39 AM #1338
-
02-06-2013, 07:56 AM #1339
-
02-06-2013, 08:16 AM #1340
Nice workouts and an awesome giant set! guns of peace U!!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
Team Ogre!
Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
-
-
02-06-2013, 08:45 AM #1341
-
02-06-2013, 08:50 AM #1342
-
02-06-2013, 10:04 AM #1343
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Thx Seb, but I don't care if the biceps look massive or like spaghetti as long as they do their job at the competion..My combat bike and the car last night? Likely most economic damage for the car owner.. I think I could have handled a collision from aside...
I'll keep grinding form and weights then..need a live instructions tho..
lol, that's what I thought. But on the other handI have never seen him doing a real lift ( dead, bench, ohp or squat) the entire time we spent together in that gym. Very likely I'll begin to take advice there..
Thanks Snake! Those sets guarantee a pump for real! @ Ant. I wish! But the oly works require a hoodie to protect the sternum scar...my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
02-06-2013, 10:11 AM #1344
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
that Donny Shankle is a monster for sure. Oden or not, I'm glad you appreciated that. Pistol squats were killers I can tell!
Mark Wahlberg displayed a workout routine I saw somewhere that wasn't too bad... But Shankle is the real deal for me toomy workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
-
02-06-2013, 10:14 AM #1345
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10525
That Bro day looked intense
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
-
02-06-2013, 01:31 PM #1346
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
-
02-07-2013, 02:54 AM #1347
Mr wallburg doesnt need to workout. He wills himself stronger then the person confronting him.
Donny is just a monster, he's strong and he's got a good attitude. I just like his style, all the cal str dudes are beastThe dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
-
02-07-2013, 03:34 AM #1348
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Belt for a manlet!
Cycle 6, Wave 2, Deadlift 5 day thursday 7 february 2013
Howdy!
I had a bad night, went up three times to pass water, and thoughts were milling around for hours it seemed. And I was worried how the spontaneous "bro day" could affect the lifts. Well, a "medium week", so I braced myself and went for this
Pre warm ups
Hang clean complexes
*10 x 20 kg ( 45 lbs)
snatch complexes
( pull, raise, snatch )
* 3 x 40 kg ( 88 lbs)
* 3 x 50 kg ( 110 lbs)
Power Cleans
* 10 x 40 kg ( 88 lbs) - didn't want go to busy to save myself for main lift
Deadlift
Warm up
* 5 x 90kg ( 165lbs )
* 5 x 100 kg ( 209 lbs )
* 3 x 110 kg ( 242 lbs )
Working sets
* 5 x 120 kg ( 265bs )
* 5 x 135 kg (297 lbs )
* 5 x 155 kg ( 363 lbs ) - this explains the headline, the ordinary belt was broken, so only option was to take ladies belt, and I didn't really see how it was going to fit, but I managed to get it on, 78 cm [31 inch ]waist when measured, manlet of world peace! The set it self went good propably because the fitness girl and her friend was watching and mirin' the deadlift ( also the wanted to squat after I was done)
Dragon Flags
3 x 10 weighted 2,5 kg ( 5,5 lbs)
1 x 8 weighted 2,5 kg ( 5,5 lbs) - last set was a grinder!
Weighted Hypers
* 4 x 15 x 25 kg ( 55 lbs) - enough volume, gotta need more weights to keep the volume down..
Front squats - Clean grip
* 10 x 40 kg ( 88 lbs)
* 3 x 60 kg ( 132 lbs )
* 3 x 70 kg ( 154 lbs)
* 3 x 75 kg ( 167 lbs)
* 3 x 80 kg ( 176 lbs) - propably microplate it up next cycle..almost fail
Straight Barbell Biceps Curls
* 10 x 20 kg ( 45 lbs)
* 4 x 45 kg ( 99 lbs ) - weak!
* 5 x 42.5 kg ( 94 lbs) - lol..pathetic again!
* 8 x 40 kg ( 88 lbs)
* 8 x 40 kg ( 88 lbs)
* 12 x 30 kg ( 66 lbs)
Pretty happy with this workout, I asked the fitness girl about form and she claimed all reps but the very last one were strict..
Cheers and lift safely!my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
-
02-07-2013, 03:41 AM #1349
-
02-07-2013, 04:10 AM #1350
Bookmarks