Ulsak goes 5/3/1

[MakeGoBoom]

really strong jari, a lot of volume there followed by a lot of weight. always helps to have the ego on the line imo. failing is bad enough, failing when others are starring is unacceptable.... semi srs. real strong either way

[ulsak]

Nice to have a female audience - especially one that intends to squat

Nice pulls m8

Indeed, very tasty girls too, and I love their tight outfit too..

Nice lifting! Why did you do curls after bro day?

I must get used to the competion standard and form. At the bro day I went for EZ-bar and Dumbells. At thursdays I have to get adapted to straight bar and heavier loads.

really strong jari, a lot of volume there followed by a lot of weight. always helps to have the ego on the line imo. failing is bad enough, failing when others are starring is unacceptable.... semi srs. real strong either way

lol, fail wasn't an option at deadlift today. But I think I have made a good progress at them, I wish the presses could show the same results. But then again, I got a delay on upper body when I started to lift so I guess I have be patient..

[HARRYBEAST]

Indeed, very tasty girls too, and I love their tight outfit too..

Negged for no vidz or at least pics

and you could have had them vid you deadlifting in a ladies belt too

[Filmbuff81]

Oly lifts will come!

What is your current PR?

Film the shankle complex next time so we can see the jerks and give some pointers.

[Stncldsnake]

Great workout U! strong lifts and BB curls!

[Anthony21]

LOL @ wearing a women's belt. Where's your man card?

Nice stuff though Jari and nice pulls on that top set.

[ktj4l]

LOL @ wearing a women's belt. Where's your man card?

Nice stuff though Jari and nice pulls on that top set.

It matches his panties, so it's okay, bro. Don't be so judgmental.

[ulsak]

Cycle 6, wave 5, Benchpress 5 day Friday 8 february 2013

Howdy mates!

Got less stellar sleep again. I have do something about if it not gets better soon. But I felt relaxed because it's a day from work so enough with pleasentaries, here it is.

Pre-warmup

* dislocations, sidebends with broomstick
* 3x various pushups ( standard (20 ), diamond ( 20) , wide( 20)

Benchpress

Warm up

* 5 x 52.5 kg ( 116 lbs)
* 5 x 57.5kg ( 126 lbs)
* 3 x 62,5kg ( 138 lbs)

Working sets:

* 5 x 65 kg ( 143 lbs)
* 5 x 75 kg ( 165 lbs)
* 5 x 85kg ( 187 lbs) - no spotter. The last rep was a grinder.


Pendlay Rows madcow style

* 5 x 42.5kg ( 94 lbs)
* 5 x 52.5kg ( 116 bs)
* 5 x 62.5kg ( 138 lbs) -
* 5 x 72.5kg ( 160 lbs)
* 3 x 85kg ( 187 lbs)
* 8 x 65 kg ( 143 lbs)*- it's the friday work in the first week of madcow.

Cable Crunches

* 15 x 116 kg ( 256 lbs)
* 15 x 116 kg ( 256 lbs)
* 15 x 116 kg ( 256 lbs)
* 28 x 119 kg ( 262 lbs) - found the second addon plate for weight stack and went all out!


dips all out
* :22 x BW + 15 kg ( 33 lbs) - improving!
* :11 x BW + 15 kg ( 33 lbs)
* :8 x BW + 15 kg ( 33 lbs)

Chin ups all out

* :14 x BW + 15 kg ( 33 lbs) - improving too..
* :10 x BW + 15 kg ( 33 lbs)
* :7 x BW + 15 kg ( 33 lbs)


Inclined Dumbell Benchpress

* 10 x 23,6 kg(52 lbs)
* 10 x 23,6 kg(52 lbs)
* 10 x 23,6 kg(52 lbs)
* 10 x 23,6 kg(52 lbs) - jumping up two reps since last work out.



I think, considering the sleep and the heavy days at wednesday and yesterday, it was a decent workout!

Cheers and lift safely!

[ktj4l]

Impressive weighted chinups, you skinny bastard! Solid effort all around. What's the issue with your sleep? Too much stress? Mrs. U kicking you in your sleep?

[ulsak]

Impressive weighted chinups, you skinny bastard! Solid effort all around. What's the issue with your sleep? Too much stress? Mrs. U kicking you in your sleep?

thx breh! It's really a mystery. The bed is awesome, bedroom temperature is fine, mrs U leaves me undisturbed ( unless we are up something...), I use to drink camomille tea, and try relax with computers, cell phones and stuff. Still the mind is milling on highest gear.
I guess I have take another look at that "mindfullness" stuff..

[HARRYBEAST]

Nice work you. I really like the Pullups and Dips and think I will get me some of them today

[Jasonk282]

thx breh! It's really a mystery. The bed is awesome, bedroom temperature is fine, mrs U leaves me undisturbed ( unless we are up something...), I use to drink camomille tea, and try relax with computers, cell phones and stuff. Still the mind is milling on highest gear.
I guess I have take another look at that "mindfullness" stuff..

Or do stuff with Mrs U. every night...score.

[Filmbuff81]

Read a nice boring book.

Avoid the computer or cell phone for a day or two. The blue light triggers the brain that it's time to get up/stay awake.

Or if you can change the colour temp to be a warmer hue at night, that way you play into your bodies natural tendencies.

Meditation can also be helpful.

[ktj4l]

Read a nice boring book.

Avoid the computer or cell phone for a day or two. The blue light triggers the brain that it's time to get up/stay awake.

Or if you can change the colour temp to be a warmer hue at night, that way you play into your bodies natural tendencies.

Meditation can also be helpful.

All of this.

You can also listen to relaxing music. Make sure your bedroom is extremely dark (no lights from anything if possible) and you're sleeping in a good position (i.e. not on your stomach). If you sleep on your side, put a pillow between your legs and make sure the pillow(s) your head lays on create a neutral spine alignment. If you sleep on your back, put a pillow under your legs to prevent your body from hyperextending. This reduces stress on your body while sleeping and improves the quality of your sleep. Go for a walk, stretch and/or do some yoga an hour or so before bed to wind down.

[Anthony21]

Cycle 6, wave 5, Benchpress 5 day Friday 8 february 2013

Howdy mates!

Got less stellar sleep again. I have do something about if it not gets better soon. But I felt relaxed because it's a day from work so enough with pleasentaries, here it is.

Pre-warmup

* dislocations, sidebends with broomstick
* 3x various pushups ( standard (20 ), diamond ( 20) , wide( 20)

Benchpress

Warm up

* 5 x 52.5 kg ( 116 lbs)
* 5 x 57.5kg ( 126 lbs)
* 3 x 62,5kg ( 138 lbs)

Working sets:

* 5 x 65 kg ( 143 lbs)
* 5 x 75 kg ( 165 lbs)
* 5 x 85kg ( 187 lbs) - no spotter. The last rep was a grinder.


Pendlay Rows madcow style

* 5 x 42.5kg ( 94 lbs)
* 5 x 52.5kg ( 116 bs)
* 5 x 62.5kg ( 138 lbs) -
* 5 x 72.5kg ( 160 lbs)
* 3 x 85kg ( 187 lbs)
* 8 x 65 kg ( 143 lbs)*- it's the friday work in the first week of madcow.

Cable Crunches

* 15 x 116 kg ( 256 lbs)
* 15 x 116 kg ( 256 lbs)
* 15 x 116 kg ( 256 lbs)
* 28 x 119 kg ( 262 lbs) - found the second addon plate for weight stack and went all out!


dips all out
* :22 x BW + 15 kg ( 33 lbs) - improving!
* :11 x BW + 15 kg ( 33 lbs)
* :8 x BW + 15 kg ( 33 lbs)

Chin ups all out

* :14 x BW + 15 kg ( 33 lbs) - improving too..
* :10 x BW + 15 kg ( 33 lbs)
* :7 x BW + 15 kg ( 33 lbs)


Inclined Dumbell Benchpress

* 10 x 23,6 kg(52 lbs)
* 10 x 23,6 kg(52 lbs)
* 10 x 23,6 kg(52 lbs)
* 10 x 23,6 kg(52 lbs) - jumping up two reps since last work out.



I think, considering the sleep and the heavy days at wednesday and yesterday, it was a decent workout!

Cheers and lift safely!

Nice work Jari.

[mmorton]

Would suggest meditation as well. I also stop eating at least an hour before I go to bed and relax on the couch..........it helps if you have some bad Spanish mami between your legs too but that's optional.

[jgreystoke]

Mirin' your pushing and pulling.

Those chins and dips are great(translation: old codger = jealous).

About the sleep thing. Was really insomniac when ill in my forties. Wife got me one of those relaxation tapes from Dr Hillary Jones. Can't remember if it was a CD or one of those ancient cassettes lo.

Never heard the end of the music/hypnosis. Lights out.

Another thing to look into is Autogenic Training. A sort of self hypnosis/meditation, without the cultural baggage of something like Transcendental Meditation. Did a lot of AT for the pain. Often before I got halfway through a session.......ZZZZZZZ.

Sleep well brother.

[ulsak]

Would suggest meditation as well. I also stop eating at least an hour before I go to bed and relax on the couch..........it helps if you have some bad Spanish mami between your legs too but that's optional.

Mirin' your pushing and pulling.

Those chins and dips are great(translation: old codger = jealous).

About the sleep thing. Was really insomniac when ill in my forties. Wife got me one of those relaxation tapes from Dr Hillary Jones. Can't remember if it was a CD or one of those ancient cassettes lo.

Never heard the end of the music/hypnosis. Lights out.

Another thing to look into is Autogenic Training. A sort of self hypnosis/meditation, without the cultural baggage of something like Transcendental Meditation. Did a lot of AT for the pain. Often before I got halfway through a session.......ZZZZZZZ.

Sleep well brother.

thanks brohems, meditation, self hypnosis and autogenic training. I check it out.
Dunno, how to fit in a bad Spanish Mami between my legs and mrs U...nah..I want to live few moar years..

[Filmbuff81]

Ahhhhh so your name is Jari. How do you pronounce it?

Teach me how to curse in Swedish!

[ulsak]

Ahhhhh so your name is Jari. How do you pronounce it?

Teach me how to curse in Swedish!

Jari is a finnish diminutive for the Swedish name Hjalmar. I'm originally from Finland. Jari is pronounced "Yah-ree"

Jävlar is a common curse in Sweden ( pronounced "Yeav-lahr"

[Filmbuff81]

Jari is a finnish diminutive for the Swedish name Hjalmar. I'm originally from Finland. Jari is pronounced "Yah-ree"

Jävlar is a common curse in Sweden ( pronounced "Yeav-lahr"

Oh ok cool. I figured it was pronounced like that but always like to know even if on here haha.

And what does Yeav-Lahr mean?

[ulsak]

Cycle 6 Wave 2 Squat 1 day sunday 10 february 2013


Hola Brotatoes!

As headline suggest, I had my daughter and her friend as guests at my gym, the did their own workouts but were helpful spotting at the top sets. Had to humiliate myself with the ladies belt again. An afternoon training just after a coffee break so I was fed and jacked up!



Power Cleans

*10 x 20 kg 45lbs])
*10 x 40 kg ( 88 lbs]
*5 x 50 kg [110lbs]
*5 x 60 kg [132lbs] -nice racking and more confidence..
*3 x 70 kg ( 154 lbs) - not perfect, but not bad so..
*1 x 75 kg ( 165 lbs)*- PR! - holy cow!

Squats

warm up sets

*5 x 65 kg ( 143 lbs]
*5 x 80 kg ( 176lbs]
*3 x 90 kg ( 198lbs)

working sets

*5 x 105 kg ( 209 lbs)
*3 x 120 kg ( 265 lbs)
*1 x 135 kg ( 297 lbs) - more confidence on depth with spotters

singles

*1 x 145 kg ( 319 lbs) - PR ! - Not ATG but pararell!
*1 x 145 kg ( 319lbs) - I fought it up, maybe the audience encouraged me to not fail..

different ab work demonstrations

* 10 x Hanging pikes
* 10 x Hanging legs
* 10 x Roman chair
* 10 x Crunches
* 10 x Dragon flags
* 2 x 10 x Ab coaster @ 25 kg ( 55 lbs) - the girls wanted to know what ab work I prefered so I gave them the grand tour.


Snatch Grip Deadlifts

* 5 x 110 kg ( 242 lbs)
* 5 x 110 kg ( 242 lbs)
* 5 x 110 kg ( 242 lbs)
* 5 x 110 kg ( 242 lbs)
* 5 x 110 kg ( 242 lbs) - decided to go for this, good grip training.

Front Squats - clean grip

4 x 8 x 60 kg ( 132 lbs) - because the training room was busy with an aerobics class, else it would have been DB walks..

Seated Calf presses

* 30 x 40kg ( 88 lbs)
* 30 x 40kg ( 88 lbs) - too light
* 20 x 60kg ( 132 lbs) - still too light
* 10 x 80kg ( 176 lbs)
* 30 x 40kg ( 88 lbs)

Nice to have grandsons at visit the same day and spending time with my pretty daughter. It was an awesome day.

Cheers and lift safely!

[ulsak]

Oh ok cool. I figured it was pronounced like that but always like to know even if on here haha.

And what does Yeav-Lahr mean?

The word "Jävlar" is plural form of "Jävel" wich means "Devil" so "Devils"

[SuffolkPunch]

Nice PRs!

Snatch grip deads are great for mid back.

[Filmbuff81]

Awesome job on the PR! Ladies belt nonwithstanding

[ktj4l]

Nice PRs! I guess I'll have to try out those snatch grip deads too...

[Jasonk282]

Nice PR. As long as your hips break past your quads you're good to go.

[ulsak]

Nice PRs!

Snatch grip deads are great for mid back.

true that! I was undecided til today but now I'm convinced it's something I will go for the rest of the projected 3/5/1 cycles..

Awesome job on the PR! Ladies belt nonwithstanding

lol, even a manlet does lifts!

Nice PRs! I guess I'll have to try out those snatch grip deads too...

Won't hurt ! Cred to Danny boy for giving the idea.

[lllDBOlll]

You like the snatch grip deads?

[ulsak]

You like the snatch grip deads?

yeah, I'ts a real grip challenge and the hammies get good beating too.