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Thread: Ulsak goes 5/3/1
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11-07-2012, 03:33 AM #421
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11-07-2012, 04:12 AM #422
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11-07-2012, 09:29 AM #423
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11-07-2012, 09:31 AM #424
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11-07-2012, 01:58 PM #425
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Deads tired
Cycle 3 wave 1 Deadlift day 5+ wednesday 7 november
Hello!
Writing this in a decent hotel room, there is no gym facilities but they offered rebated price in a real gym! Lol, lot of curling, swiss ballin and machines there but a set oly BB and unfamiliar plates, which led to some mustakes:
Deadlift
warm up
5 x 65 kg ( 143 lbs)
5 x 85 kg ( 187 lbs)
3 x 105 kg ( 231 lbs )
working set
5 x 125 kg ( 275 lbs)
5 x 150 kg ! ( 331 lbs ) - wtf, I discovered that I confused the plates. Small wonder they felt heavy
6 x 140 kg ( 309 lbs ) - one more than req. Lol.
Had to recover..
BBB Sumo deadlifts
5 x 10 x 90 kg ( 198 lbs ) - mistakes keep coming should have been 85 kg ( 187 lbs)
pull ups
5 x 6 - felt trashed, if I had been at my gym at own hoods I would have replaced them for sure
Pendlay Rows
5 x 10 x 70 kg ( 154 lbs)
dragon flag
3x 10 - lame..
Bad workout. I was working till midnight, slept barely four hours, and attending conference whole day so this workout wasn't one of my finest hours..
edit: worth mentioning: there were two young guys watching me do the BBB:s and pendlays, the asked me about the excersises and I gave them a few advices on strenght lifting. Hope I planted some ideas there..
Cheers and lift safely!Last edited by ulsak; 11-08-2012 at 11:51 AM. Reason: impereials in for you lazy 'mericans
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
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11-07-2012, 11:52 PM #426
sometimes you have an off day, it happens. i wasnt paying attention on dedls the other day w/ bumper plates and put a 45 on one side and a 35 on the other lol. once you get home you'll be all set. stay strong man
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
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11-08-2012, 08:37 AM #427
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11-08-2012, 03:07 PM #428
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11-09-2012, 01:29 AM #429
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Well, as long as you trying your best.. thx man!
Yea, ditto It's not the first time and nor will it be the last time, blaming lack of sleep for that.
Yeah, after that I was around the other delegates at the conference just enough to call it social acceptable and went to my room and slept like log for 9 hrs..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
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11-09-2012, 01:43 AM #430
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11-09-2012, 01:59 AM #431
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Pressed coffee and bars
Cycle 3 - Wave 1- OHP day 5 + - friday 9 november
Howdy folks!
I had a sound and healthy sleep, ate a lot and good yesterday so the reprequisits were the best for this day, the last of a very odd week of ups and downs. The stakes are higher and should be.
Later this friday I'm going to attend a ball for employees who had served the company I work for 25 years. Yeah, been around long time there and the employment I had earlies lasted for 10 years, so I have been working and paying my taxes for 35 years now and its about as long as I have been with mrs U too. Time flies indeed.. but let's quit the chit chat and go for the workout!
OHP
Warm up
* 5 x 30 kg ( 66 lbs)
* 5 x 35 kg ( 77 lbs)
* 3 x 37,5 kg ( 83 lbs)
Working sets:
* 5 x 42,5kg ( 94 lbs)
* 5 x 47.5kg ( 105 lbs
* 7 x 52.5 kg ( 116 lbs) Heavy! The sixth was a struggle and the seventh were through pure will, but I got it straight up, almost lost control of the bar when was place it back to the rack..
BBB Klokov Press supersetted with chin-ups
* :10 x 35 kg ( 77 lbs) -> 10 x10kg (22lbs) chin-ups
* :10 x 35 kg ( 77 lbs) -> 10 x10kg (22lbs) chin-ups
* :10 x 35 kg ( 77 lbs) -> 10 x10kg (22lbs) chin-ups
* :10 x 35 kg ( 77 lbs) -> 8 x10kg (22lbs) chin-ups
* :10 x 35 kg ( 77 lbs) -> 10 x10kg (22lbs) chin-ups - I had to rest 3 minutes to achieve this.
A very tough superset session, drenched and panting for couple of minutes to recuperate myself. An ambitious progression on chins, but I can't back off now, can I?
* Ab roll 5 x 25
kroc rows
* :10 x 41.6 kg (91,7 lbs)
* :10x 41.6 kg (91,7 lbs)
* :10 x 41.6 kg (91,7 lbs)
* :9 x 41.6 kg (91,7 lbs) grip fail, not going for straps, gotta get stronger hands..
* :10 x 41.6 kg (91,7 lbs)
Side lateral raises
* :10 x 16,6 kg (36 lbs)
* :10 x 16,6 kg (36 lbs)
* :10 x 16,6 kg (36 lbs)
* :10 x 16,6 kg (36 lbs)
* :10 x 16,6 kg ( 36 lbs) - yeah, these made the muscles bulge good... I was absolutely trashed..
This time it was decent workout, the OHP is my weakest lift relatively to the other disciplines, so I guess I should be happy with +2 today..
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
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11-09-2012, 02:10 AM #432
massive day man, cheers. i do klokov ss w/ chins as well but i do chins first. really dig the combo. real solid showing boyo. stay strong
ps: grats on the longevity of your marriage by the by. they're very few and far between now a daysThe 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
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11-09-2012, 02:20 AM #433
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11-09-2012, 02:40 AM #434
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Thanks, man! on the relation with mrs U. We had some troublesome times through the years but always sorted them out, but all the torn relations and divorces around makes us kinda freaky and unique. But what the heck, it works for me, mrs U is an amazing lady and now she's is as fit and slim as the skinny girl I met when I was a 20 year old punk. ( yeah, literarly..)
Fighting for each one them though, thanks K..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
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11-09-2012, 02:44 AM #435
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11-09-2012, 04:40 AM #436
lol whatever gets the job done bro, i dont think any marriage it's all sun shine and smiles the whole time..... anarchy in the... sweeden
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
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11-09-2012, 06:38 AM #437
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11-09-2012, 07:38 AM #438
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11-09-2012, 07:51 AM #439
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11-09-2012, 08:10 AM #440
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11-09-2012, 09:21 AM #441
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11-09-2012, 09:32 AM #442
Nice couple of session's been out of the loop with no power in Jersey..great job bro!
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11-09-2012, 09:35 AM #443
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11-09-2012, 10:01 AM #444
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11-09-2012, 02:18 PM #445
- Join Date: Jun 2012
- Location: Co.Limerick, Republic Of Ireland, Ireland
- Posts: 3,724
- Rep Power: 2854
One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.
My journey from 358lbs started January of 2012.
1. Trust yourself 2. Break some rules 3. Don't be afraid to fail 4. Ignore the naysayers 5. Work like hell 6. Give something back |
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11-09-2012, 03:14 PM #446
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11-09-2012, 04:03 PM #447
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
yeah, it's for each hand. But it's very tough. I learned my lessons and begin with my left hand first and let it's capacity to decide the rep range...But I'm considering follow Jasons advice on krocs henceforth
Yeah, it was a good show for the noobs at least! But I could have gone more on the 5+ set if I have done it right.
@Jason: You mean two warm up sets on lighter weights and then one set all in with the current weight?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
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11-09-2012, 11:44 PM #448
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11-10-2012, 12:06 AM #449
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
thanks, man...*need to do a retrospective trip at my own log*
Nice pressing. The kroc rows are a looser row with looser form vs your traditional DB row. I would aim for higher reps with them also. I know Wendler recommends 1-2 warm up sets at around 10 reps I believe then an all out set for AMRAP. The higher reps will also help build your grip strength which is an added bonusLast edited by ulsak; 11-10-2012 at 12:13 AM.
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
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11-10-2012, 09:05 AM #450
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Going for IF
It's normally an off day for me. And it is so today, but is also a start of a new diet projekt: Intermittent Fasting. Took the first step today and bought a small bucket of BCAA in order to follow the early trainers layout of IF as it is displayed at leangains.com.
I'm going to do this for the rest of this cycle to see what it does with my gains and body weight. I have gained a few pounds and I'm not naive enough to credit all that as muscle gains. It's absolute necessary for me to keep my waistline slim and not get too fat, that I can achieve easily if it wasn't for the other goal I have : to get stronger and reach my lifting goals. I can't do that pesky CBL because risking my arteries and hypertony issues.
So IF seems to be the perfect solution.
I know my Danny and Kraut done it, but all advice and tips will welcomed..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
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