Ulsak goes 5/3/1

[jgreystoke]

Cycle4 wave 1 Deadlift day 5+ thursday 6 december

Greetings, brothers of the iron!

It's the national day of Finland, yeah! I was born there so I celebrate this workout to the old fatherland. Anyways, I learned yesterday, calling the doctor, that bloodied mucous membranes ain't a childplay so I refrained from cardio, but I feel strong enough to take on a the weights, so to the gym I went! Well there I saw that "my" squat rack was taken. It was an aqcuintance tho, a nice you lad and he was doing squats, so we dealt with it nicely. He was squatting at 264 lbs and repping 10 with decent form but with a pussy pad, so I made first of two good deeds, told him where to place the bar; he followed the advice and put on 330 lbs " squatting like a boss, I thought, but it was alas just half squats, which I kindly told ( good deed nr 2) And mean while I started this workout:

Deadlift

warm up
5 x 70kg ( 154 lbs)
5 x 90 kg ( 198 lbs)
3 x 105 kg ( 231bs ) realized I got it all wrong last week, went for 105 kg ( 231 lbs) then,

working set
5 x 115 kg ( 253 lbs)
5 x 130 kg ! ( 286 lbs )
8 x 145 kg ( 320 lbs )
1 x 145 kg ( 320 lbs
1 x 145 kg ( 320 lbs ) singles the Jason style!



BBB standard deadlifts
5 x 10 x 90 kg ( 198 lbs ) - forgot to crank them to 100 kg ( 220 lbs)



Cable Crunches

5 x 15x 119 kg ( 262bs ) maxloadz


Weighted Chin ups @ 15kg ( 33 lbs)
10, 10, 9, 9, 8 - rep PR! a nice show for all ladies around..

Barbell Shrugs[
1 x 7 = 100 kg ( 220 lbs) to heavy to get a decent rep range..
4 x 10 x 90 kg ( 198 lbs)

Biceps curls
8 x 42,5 kg ( 94 lbs) = Rep PR! but heavy like hell
8 x 42,5 kg ( 94 lbs) almost out of form so..
10 x 30 kg ( 66 lbs ) drop set
8 x 42,5 kg ( 94 lbs)
10 x 30 kg ( 66 lbs ) Yeah, gotta do dem awesomme bro curlz !

Thoughts: I did a decent workout today. I whined too much over the performance at tuesday, appearently I hadn't recovered properly and I'm still having issues with sinuses. So hopefully I'm back in full power next week. But the benching awaits tomorrow!

Cheers and lift safely!

Yikes.

Those curls should be done in the squat rack.

[ulsak]

Yikes.

Those curls should be done in the squat rack.

Sir! The ugly truth is that I did that too.. :O

[Nexxus]

Sir! The ugly truth is that I did that too.. :O

this made me LOL haha

[ulsak]

Cycle 4 - Wave 4- Benchpress day +5 friday 7 december

What's up, Brotherhood of Iron!

Fully recovered, fresh and slept good. The only glitch was that mrs U was keen on xmas and urged me to hurry the fcuk at the gym..Well, program has to be followed true so gave her a vague promise to be snappy..here we go;

Benchpress

Warm up
* 5 x 45 kg ( 99 lbs)
*5 x 55 kg ( 121 lbs)
*3 x 57.5 kg ( 127 lbs)

Working sets:
* 5 x 60 kg ( 132 lbs)
* 3 x 70kg ( 154 lbs)
* 7 x 77,5 kg ( 171bs) -lucky number seven...
* 1 x 77,5 kg ( 171bs)
* 1 x 77,5 kg ( 171bs)
* 1 x 77,5 kg ( 171bs) - cranked the last one..

BBB Benchpress

* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs)

Pendlay Rows
* 10 x 70kg ( 154 lbs)
* 10 x 70kg ( 154 lbs)
* 10 x 70kg ( 154 lbs)
* 10 x 70kg ( 154 lbs)
* 10 x 70kg ( 154 lbs) - re-arranged from deadlift day. Finally got the e-book. But I have got a lot input from guys so would have done it anyway..

weighted dips
* :10 x BW + 10kg (22 lbs) Rep PR!
* :10 x BW + 10kg (22 lbs)
* :10 x BW + 10kg (22 lbs)
* :9 x BW + 10kg (22 lbs)
* :8 x BW + 10kg (22 lbs) got distracted, a PT went by and cheered me, got the opposite effect, lols...





Hanging Pikes
4 x 10
1 x 13 - Rep PR!
Supersetted with :

Dumbell flies.
* :10 x 21,2 kg (47 lbs)
* :10 x 21,2 kg (47 lbs)
* :10 x 21,2 kg (47 lbs)
* :10 x 21,2 kg (47 lbs)
* :10 x 21,2 kg (47 lbs) -

Yes, it's whole different ball game when you had a good nights sleep and are fully recovered! Dips felt heavy but I realized the I have raised another 5 kg so..It will also be the working weight at the competion so I'm quite ahead at this dispcline. Lost almost another pound too so my bodyweight is lower than ever. I was thinner at my early twenties..but I doubt I was stronger. So I guess I have done decent jobb this last six months..

Cheers and lift safely!

[Jasonk282]

Good workout. glad you are rested and healthy.

I was much thinner in my 20's as well...but not even close to my current strength level.

[Anthony21]

Nice workout U.

[Nexxus]

ya buddy! Make sure you get your sleep and you'll be hitting the gym hard

[Celtic8Laoch]

Damn U I went for the 145kg today, immediately I knew I wasnt going to hit all 5 reps ha. Banged out the first two and it felt as if I was lifting near my max ha, attempted the 3rd and failed. Reset back to 140 and performed 2 more. Oh well I tried, I knew me adding 10lbs for the last few weeks instead of 5lbs was gonna catch me up. At 140kg I stay....for the moment...soon.

[ulsak]

Good workout. glad you are rested and healthy.

I was much thinner in my 20's as well...but not even close to my current strength level.

No, If I had known better at that age..lol, but I had fun at least..

Nice workout U.

Thanks Bro!

ya buddy! Make sure you get your sleep and you'll be hitting the gym hard

Yeah, I've begun to drink camomille tea and quit all mobile and computer activities before sleep. I guess that made the trick..

Damn U I went for the 145kg today, immediately I knew I wasnt going to hit all 5 reps ha. Banged out the first two and it felt as if I was lifting near my max ha, attempted the 3rd and failed. Reset back to 140 and performed 2 more. Oh well I tried, I knew me adding 10lbs for the last few weeks instead of 5lbs was gonna catch me up. At 140kg I stay....for the moment...soon.

Yeah, Kelt. You gotta remember two things: 1. It's marathon, not a sprint. Take babysteps if necessary. 2. It's you vs. you so focus on yourself.

[Celtic8Laoch]

Yeah, Kelt. You gotta remember two things: 1. It's marathon, not a sprint. Take babysteps if necessary. 2. It's you vs. you so focus on yourself.

I know man, I definitely jumped the gun a bit, too eager I am. Live and learn. Well atleast I made a new PR out of it, 2x145kg ha.

[ktj4l]

Extra reps like whoa.

[MKW]

Nice job man! Hopefully the wife wasn't too pissed about length!

(I typed that about the length of the workout without meaning anything sexual, realized what it sounded like, and decided to keep it)

[bigbird916]

Nice job on that bench ulsak! Keep it up

[rb80]

Solid bench press Ulsak, you keep making progress bro GJDM.

[jgreystoke]

Sir! The ugly truth is that I did that too.. :O

At least the curls were heavier than the squats some guys were waiting to do. You'll embarrass the young guys into lifting heavier......

[ddog171]

Nice 7 reps n your bench. Pendlay rows are the way to go, and they are looking strong as well.

[ulsak]

At least the curls were heavier than the squats some guys were waiting to do. You'll embarrass the young guys into lifting heavier......

The sad thing about the gym is that that squat rack is seldom used for It's true purpose, so I'd happy to be chased off when it happens. So no lining up

[Celtic8Laoch]

Random question but does anyone in here know how much extra weight a person can pull using straps in the deadlift. I was talking to a guy in the gym and I asked him what he can dead and he said 180kgs (396lbs) with straps, I asked without and he said he never does ha. So anyone any idea?

[MakeGoBoom]

massive day my friend, looks like you need to up those pendlays to 75. i think you're going to smash that comp bro `

[MakeGoBoom]

Random question but does anyone in here know how much extra weight a person can pull using straps in the deadlift. I was talking to a guy in the gym and I asked him what he can dead and he said 180kgs (396lbs) with straps, I asked without and he said he never does ha. So anyone any idea?

there's no surefire answer to this. it depends on how much stronger your body is able to pull in comparrison to the amount of weight your hands are able to hold. most people's backs are stronger then their grips so usually you can pull more w/ straps is all. there's no answer like exactly 87.3 kilo's though

[ulsak]

Extra reps like whoa.

doing the singles USMC style, he he. Seriously I'm going to switch to 3/5/1 with singles on +3 and +1 day next wave

Nice job man! Hopefully the wife wasn't too pissed about length!

(I typed that about the length of the workout without meaning anything sexual, realized what it sounded like, and decided to keep it) lol, girls have always issues with lenght...

Nice job on that bench ulsak! Keep it up

You too, bird!

Solid bench press Ulsak, you keep making progress bro GJDM.

I hope so..thanks

[ulsak]

Cycle 4 - Wave 2- Squat 3 + sun 9 december

Howdy all lifters out there!

An odd day, I lost the protocol sheet, so I had to pick up my smartphone and guestimate the weight. Later I was to go for an important meeting to see if I had my assignment left for the next biannual fiscal period. But everybody seem to be happy what I have achieved the last year so I got it unanimously. Rock'n'roll!
But on that meeting it turns out that I lost some papers there too, lol.. Well, I guess the workout as follows went almost by the book:

Pre-warmup

* Treadmill 10 mins
* 5 x 40kg ( 88 lbs) Power Cleans
* 5 x 40kg ( 88 lbs) Power Cleans and Push Press
* 2 x 40kg ( 88 lbs) ower Cleans and Push Press
* 2 x 40kg ( 88 lbs) Clean and Jerk



Barbell Squats

Warm up

* 5 x 55 kg ( 121 lbs)
* 5 x 70 kg (154 lbs)
* 3 x 80 kg (176 lbs)

Working sets:
* 3 x 90 kg ( 198lbs)
* 5 x 100 kg (220lbs)
* 7 x 115 kg (253 lbs) - Rep PR!
* 1 x 115 kg (253 lbs)
* 1 x 115 kg (253 lbs)
* 1 x 115 kg (253lbs)- single works!

BBB Squats
* :10 x 80 kg (176 lbs)
* :10 x 80 kg (176 lbs)
* :10 x 80 kg (176 lbs)
* :10 x 80 kg (176 lbs)
* :10 x 80 kg (176 lbs) - Going heavy!



Dragon flags
* 5 x 10

* supersetted with..

Romanian Deadlifts
* :10 x 100 kg (220lbs)
* :10 x 100 kg (220lbs)
* :10 x 100 kg (220lbs)
* :10 x 100 kg (220lbs)
* :10 x 100 kg (220lbs) - I think it's called romanian when you don't go all the way down...

Donkey calf presses
* 20 x 40kg ( 88 lbs)
* 20 x 40kg ( 88 lbs)
* 20 x 40kg ( 88 lbs)
* 20 x 40kg ( 88 lbs)
* 20 x 40kg ( 88 lbs)

A great day ! I did this today because tomorrow will be another conference day with awkward and tight schedule so...

Cheers and lift safely!

[Jasonk282]

Nice squatting and strong singles after rep PR. Jelly of them dragonflies.

[MakeGoBoom]

really strong dude... squats have come a long way. what variant of your power lifts did you care for the most? also what style jerk are you doing push,split, or squat?

[ulsak]

Nice squatting and strong singles after rep PR. Jelly of them dragonflies.

nothing fancy about dragon flags really, it's like not making pullups right at the very first attempts, just be persistent man...

really strong dude... squats have come a long way. what variant of your power lifts did you care for the most? also what style jerk are you doing push,split, or squat?

I'm struggling to get them right that's all, I'm afraid, I think they look awkward. The jerks seems more like push style. I really wish I could get some guidance at my gym. But since even deadlift seem to be freaky thing to do there. so...

[Anthony21]

Nice work U

[MakeGoBoom]

nothing fancy about dragon flags really, it's like not making pullups right at the very first attempts, just be persistent man...



I'm struggling to get them right that's all, I'm afraid, I think they look awkward. The jerks seems more like push style. I really wish I could get some guidance at my gym. But since even deadlift seem to be freaky thing to do there. so...

They're a hard lift yo self teach bro so dont worry. Push jerk is more a fat boy style though you may want to try split. Squat is cool but it's eicked hard and normally reserved for the chinese. If push works for you though use it

[MKW]

The singles idea you're running is interesting. It's probably been said in here, but what is the logic on it? Can I read about it anywhere or is it something you're just trying out?

[lllDBOlll]

The singles idea you're running is interesting. It's probably been said in here, but what is the logic on it? Can I read about it anywhere or is it something you're just trying out?

I believe Jason started doing it to add extra volume to his working sets and now everyone's jumping in on it :P

[Filmbuff81]

God dammit. I just lost a longer answer on my phone.

So instead I will just say your workouts are lookin awesome and I hope to still be pushing hard in my 50s like you are.