Ulsak goes 5/3/1

[ulsak]

Late to the party but im here, im such a 5/3/1 fan boy.

What a heel I am, forgot to welcome ya!
Glad to have U around, celt

[rb80]

Good job on that bench press mate, 75kgx11!

[jgreystoke]

Cycle 3 - Wave 1- Benchpress day +5 tuesday 6 november
Greetings Ironmen!

As told before; going to conference trip with colleagues, and very worried about the facilities at the hotel so I exchanged the bench day from friday. If all is good I will Deadlift thursday morning, else I have to settle with a makeshift OHP session and do the Deadlifting at Friday when I access to my gym. So I got a flat tire on my bike last so I had to walk the last mile ( 1, 8 km) that deprived of valuable sleep time because I was awake wondering how to get the time fix it. Mrs U was graceful enough to lend me here ( she ain't doing subzero biking anyway, lol). But I was pretty tired when I entered the gym.
The Workout:

Benchpress

Warm up
* 5 x 42,5 kg ( 94 lbs)
* 5 x 47,5 kg ( 105 lbs)
* 5 x 52,5 kg ( 116 lbs) pesky micromanagement with petty plates..

Working sets:
* 5 x 57,5 kg ( 127 lbs)
* 5 x 67,5 kg ( 149 lbs)
* 11 x 75 kg ( 165lbs) ) The last one was a wobbly but it went from the very bottom to full stretch..


BBB Benchpress

* 10 x 55 kg ( 121 lbs)
* 10 x 55 kg ( 121 lbs)
* 10 x 55 kg ( 121 lbs)
* 10 x 55 kg ( 121 lbs)
* 10 x 55 kg ( 121 lbs) - nothing fancy, just slowing down on negative phase a bit.



Poundstone curls
* 88 x 20 kg = clean oly bar ( 44 lbs) Rep PR! But it taxed out the energy for the rest of the session. I felt hungry, exthaused and weak.

Dips
* :10 x BW + 10kg (22 lbs)
* :10 x BW + 10kg (22 lbs)
* :10 x BW + 10kg (22 lbs)
* :10 x BW + 10kg (22 lbs)
* :11 x BW + 10kg (22 lbs) I was happy to just manage it through...

Hanging Pikes
10,10, 10, 10, 10 - I had AMRAP's in mind before I got in to the gym, but just making the full sets felt like a miracle..

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) - I planned to go lighter but a gym buddy snatched the 18,8 bells, lol, you can't escape your destiny. Surprisingly they didn't felt too heavy.

Yikes!

You're moving forward for sure.

[MKW]

Dips are impressive given the pounding your triceps and shoulders had already taken!

[ulsak]

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!

[MakeGoBoom]

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

[ddog171]

I somehow got unsubbed from your forum. Well, I am back. Wuality workout and way to bounce back after making a math mistake on the weights, I have done it before, and will most likely do it again.

[Nexxus]

that's a good workout if you slept that little.

[ulsak]

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

Well, as long as you trying your best.. thx man!

I somehow got unsubbed from your forum. Well, I am back. Wuality workout and way to bounce back after making a math mistake on the weights, I have done it before, and will most likely do it again.

Yea, ditto It's not the first time and nor will it be the last time, blaming lack of sleep for that.

that's a good workout if you slept that little.

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..

[MakeGoBoom]

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..

lmao now that i've stopped drinking this is my approach to every social event. it used to be, please let me get drunk enough to find these people interesting

[ulsak]

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!

[MakeGoBoom]

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 days

[ktj4l]

Lawd... nice volume! Still getting those extra reps like a boss.

[ulsak]

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 days

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..)

Lawd... nice volume! Still getting those extra reps like a boss.

Fighting for each one them though, thanks K..

[rb80]

Ulsak, solid session man, great extra reps and awesome chins!

[MakeGoBoom]

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

[Anthony21]

2 strong workouts bro. Nice pulls and pressing. Getting stronger it looks like. I bet you're lifts will blow up with 5x5

[MakeGoBoom]

2 strong workouts bro. Nice pulls and pressing. Getting stronger it looks like. I bet you're lifts will blow up with 5x5

boooooooooo

[Anthony21]

boooooooooo

haha now why would you say booo to a 5x5 routine?

[MakeGoBoom]

haha now why would you say booo to a 5x5 routine?

change scares me?

[ddog171]

Nice job on the workout and the 25 years at a single job. Also congrats on making your marriage work for a long time also.

[Stncldsnake]

Nice couple of session's been out of the loop with no power in Jersey..great job bro!

[bigbird916]

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!

Nice OHP Ulsak

Nice Krocs bro. Go for AMRAP on the last set to kill your grip and lats, thats the magic of them!

[Jasonk282]

Nice lifting.

But Kroc rows should be done till absolute failure. You should be able to pump out like 20-25 reps on one set.

Do a warm up or two of 10-15 reps then get heavy and go all out.

[Celtic8Laoch]

What a heel I am, forgot to welcome ya!
Glad to have U around, celt

Lol no problem man its all good.

Serious weight on those kroc rows man, that 41.6 kg in each hand?

On the grip fail do you use chalk?

[MKW]

Seems like a pretty damn good pull workout if you accidentally went too heavy and still pulled 5!

[ulsak]

Lol no problem man its all good.

Serious weight on those kroc rows man, that 41.6 kg in each hand?

On the grip fail do you use chalk?

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

Seems like a pretty damn good pull workout if you accidentally went too heavy and still pulled 5!

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?

[Filmbuff81]

Looking at page 1 and then your latest workouts, you have made some very impressive progress thus far!

[ulsak]

Looking at page 1 and then your latest workouts, you have made some very impressive progress thus far!

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 bonus

Praise, Filmbuff! Stumbled upon this advice from Anthony which does sync with Jasons Post above..Now pieces fall together..

[ulsak]

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..