Ulsak goes 5/3/1

[Jasonk282]

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

What can I say...I'm a trend setter.

[tatwizard]

good workout

[Anthony21]

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?

Here's a good link J provided me with on singles, doubles and triples.

http://www.ironmanmagazine.com/low-rep-lowdown/

[MKW]

Here's a good link J provided me with on singles, doubles and triples.

http://www.ironmanmagazine.com/low-rep-lowdown/

Awesome, I'll give it a read in a bit.

[jgreystoke]

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

Yikes, you really are curling more than those pussies squat.......

Respect!

[jgreystoke]

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?

Depends on individual strengths and weaknesses.

I can rack pull six plates from above the knees without straps(or belt). I just use chalk and an alternate grip.

But I'd be lucky to pull four plates(180kg) from the floor if I max out some time soon.

So straps wouldn't help me with that at all, tho' they might help my rack pull.

The problem is my blasted knees. I can't pull conventional, ie half squat the weight off the floor by driving the heels into the ground, and then finishing the lift like a rack pull when the weight gets to the knees.

Since I have to pull stiff leg deads, the leverage on the back is tremendous when you are trying to pull the bar off the floor. That's why my dead from the floor is way lighter than my hands would allow if my back strength was up to it, or if I could pull conventional with a lot of leg drive at the start.

Hope that helps.

Go n'eirig leat le do meachan, Laoch Mor on Eireann.

[jgreystoke]

What can I say...I'm a trend setter.

You're the guy who turns around to the squad and roars, "do you want to live forever?"

[Jasonk282]

You're the guy who turns around to the squad and roars, "do you want to live forever?"

SgtMaj. Daly 1 of 19 men(7 who are Marines) to be awarded the MOH twice.

[ulsak]

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.

Lol, just keep going and we'll laugh together at this silly post 20 years from now.

[Celtic8Laoch]

Depends on individual strengths and weaknesses.

I can rack pull six plates from above the knees without straps(or belt). I just use chalk and an alternate grip.

But I'd be lucky to pull four plates(180kg) from the floor if I max out some time soon.

So straps wouldn't help me with that at all, tho' they might help my rack pull.

The problem is my blasted knees. I can't pull conventional, ie half squat the weight off the floor by driving the heels into the ground, and then finishing the lift like a rack pull when the weight gets to the knees.

Since I have to pull stiff leg deads, the leverage on the back is tremendous when you are trying to pull the bar off the floor. That's why my dead from the floor is way lighter than my hands would allow if my back strength was up to it, or if I could pull conventional with a lot of leg drive at the start.

Hope that helps.

Go n'eirig leat le do meachan, Laoch Mor on Eireann.

Go Raibh míle maith agat...Just guessing but did you use a online translator for that?

[Stncldsnake]

Great couple of sessions U! and congrats on the PR's!!

[ulsak]

Cycle 4, Wave 2 OHP 3 + day tuesday 11 december

Hello there guys!

I felt good today and determined to do whatever it takes to crush that plateau that been haunting me. Well rested and recovered enough ( woke up coughing but took care if swiftly) - no biking to work at these severe sub-zero conditions until my throat is 100% OK. But here is the workout in it's glory:

OHP

Warm up
* 5 x 32.5 ( 72 lbs)
* 5 x 37,5 kg ( 83 lbs)
* 3 x 40 kg ( 88 lbs)

Working sets:
* 3 x 47,5 kg ( 104lbs) Lightweight !
* 3 x 52,5 kg ( 116 lbs)
* 2 x 57,5 kg ( 127 lbs) Fail, but it just made me mad! I had the third rep, but I felt I didn't try hard enough so...
* 3 x 57,5 kg ( 127 lbs) Rep PR! An important break through. There will be no resets, not micromanaging next cycle. I was very pleased..
* 1 x 57,5 kg ( 127 lbs) Yeah, the single too, had to crank it hard but it went up!

BBB Klokov Press supersetted with Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 11 x 15 kg ( 33 lbs) + BW Chin-ups - Rep PR. lols, forgot that I should done Pull-ups


* Ab roll 3 x 50

Kroc rows
* :20 x 36.9 kg (81 lbs)
* :20 x 36.9 kg (81 lbs)
* :24 x 41.6.2 kg (92 lbs) lost the grip on the 25th, the dumbell almost hit my foot...



Side lateral raises
* :5 x 10 x 16,6 kg ( 36 lbs) - heavy!

Yeah, this confirmed pretty much what you guys kept telling me and that the mental attitude is an important key to succeed.. I'm stoked to see if can make an one-plate press next week..

Cheers and lift safely!

[Jasonk282]

Way to get them reps after a fail.

35lb side later raises...damn man, even teh dudes that do shoulders in my gym never go that heavy and not even close for 5 x10.

[mmorton]

Klokovs getting juicy!!

[lllDBOlll]

Mental attitude is the key to success. Once your head has gone you will never get anything done!

Good work matey, nice to see people doing heavier weights on the lateral raises. Some say lighter with arms perfectly straight is best. Personally I have found using heavier weights arms slighter belt brings on those delts very nicely.

[Jasonk282]

Mental attitude is the key to success. Once your head has gone you will never get anything done!

Good work matey, nice to see people doing heavier weights on the lateral raises. Some say lighter with arms perfectly straight is best. Personally I have found using heavier weights arms slighter belt brings on those delts very nicely.

Attitude helps for sure. As does your environment.

[Anthony21]

Nice way to kill the weights U, awesome work ethic.

[ulsak]

Way to get them reps after a fail.

35lb side later raises...damn man, even teh dudes that do shoulders in my gym never go that heavy and not even close for 5 x10.

they are almost too heavy, I must admit. Rest-pausing the last reps. So it will prolly stay the same weight next cycle..

Klokovs getting juicy!!

Thanks Matt..I'm considering to replace them for power clean and push presses as BBB next cycle..it will be 88 lbs then.

Mental attitude is the key to success. Once your head has gone you will never get anything done!

Good work matey, nice to see people doing heavier weights on the lateral raises. Some say lighter with arms perfectly straight is best. Personally I have found using heavier weights arms slighter belt brings on those delts very nicely.

On mental attitude: I yelled at myself when I failed so I guess I startled a few people there..lulz
I have slightly bent arm and leaning forward a bit when I'm doing them.

[ulsak]

Attitude helps for sure. As does your environment.

yeah, couldn't hide myself behind any illness today so I had to hold my stance..

Nice way to kill the weights U, awesome work ethic.

Thanks, broseph! Just trying to keep up with rest of you guys..

[Jasonk282]

On mental attitude: I yelled at myself when I failed so I guess I startled a few people there..lulz
I have slightly bent arm and leaning forward a bit when I'm doing them.

I did that yesterday when I failed the 3RD rep...so I just got extra p!ssed at myself and hit 150x1 a few minutes later.

[MKW]

Attitude helps for sure. As does your environment.

Completely agree with this. Nice work U!

[Celtic8Laoch]

I did that yesterday when I failed the 3RD rep...so I just got extra p!ssed at myself and hit 150x1 a few minutes later.

Crazy what you can do with some rage. Im always like your gonna fukn do this your gonna fukn do this, 5 more reps. Works 90% of the time....everytime.

[Stncldsnake]

Killed it and congrats on the PR's U!

[MakeGoBoom]

Awesome session dude

[ulsak]

Completely agree with this. Nice work U!

Killed it and congrats on the PR's U!

Awesome session dude

thanks, brohems!

[ulsak]

Cardio day wednesday 121212 -( dat magic numbers..lol)

Hi there! I use bike to job but due very severe sub-zero conditions here ( - 10 C to - 5 C at "warmest" [ 14 F - 23 F ] ) and slippery and icy bike lanes, I have refrained from it not just due health reason, don't want to risk an injury before xmas holidays. I can imagine nicer places to spend my time than hospital...
But today mrs U wanted me to do some errands, fixing here MacBook and stuff so I took my bike and did a tour around the inner city. The streets are maintained a tad better so it was quite safe to bike but freezing cold..brrrr.. It was a relief to change to gym gear and continue there:

Random sub-zero biking

6.53 km ( 4.05 miles] @ 19 mins

Strict sit-ups USMC fitness test style..

* 115 @ 2 mins

Pull-ups

* 1 'x 21 ( AMRAP ) USMC fitness test style.. I guess I got those discplines covered good, now I need to be faster runner...

More Pull-up @ bw

1 x 1
1 x 2
1 x 3
1 x 4
1 x 5
1 x 6
1 x 7
1 x 8
1 x 9 AMRAP
1 x 9 ..barely
1 x 8
1 x 7 ..barely..maybe a last cheaty rep..lol
1 x 6
1 x 5
1 x 4
1 x 3
1 x 2
1 x 1

tossed in between these..

dragon flags

8 x 10

I decided to go for pull-ups today instead because I mixed up my schedule with the deadlift day. I'm going skip the chin-ups tomorrow and go for lat-pull downs

Cheers and lift safely!

[jgreystoke]

Go Raibh míle maith agat...Just guessing but did you use a online translator for that?

That bad, huh? My mother was a native speaker from Cork. Forty years ago, if you were old enough to be there, I could have had a long conversation with you as Gaeilge. Ac ta an snas imithe mar nil an cleachta agam an am seo. Use it or lose it.

SgtMaj. Daly 1 of 19 men(7 who are Marines) to be awarded the MOH twice.

7 were Marines. That says something.

OHP

Warm up
* 5 x 32.5 ( 72 lbs)
* 5 x 37,5 kg ( 83 lbs)
* 3 x 40 kg ( 88 lbs)

Working sets:
* 3 x 47,5 kg ( 104lbs) Lightweight !
* 3 x 52,5 kg ( 116 lbs)
* 2 x 57,5 kg ( 127 lbs) Fail, but it just made me mad! I had the third rep, but I felt I didn't try hard enough so...
* 3 x 57,5 kg ( 127 lbs) Rep PR! An important break through. There will be no resets, not micromanaging next cycle. I was very pleased..
* 1 x 57,5 kg ( 127 lbs) Yeah, the single too, had to crank it hard but it went up!

BBB Klokov Press supersetted with Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 11 x 15 kg ( 33 lbs) + BW Chin-ups - Rep PR. lols, forgot that I should done Pull-ups

Nailed those presses.

Strict sit-ups USMC fitness test style..

* 115 @ 2 mins

Pull-ups

* 1 'x 21 ( AMRAP ) USMC fitness test style.. I guess I got those discplines covered good, now I need to be faster runner...

More Pull-up @ bw

1 x 1
1 x 2
1 x 3
1 x 4
1 x 5
1 x 6
1 x 7
1 x 8
1 x 9 AMRAP
1 x 9 ..barely
1 x 8
1 x 7 ..barely..maybe a last cheaty rep..lol
1 x 6
1 x 5
1 x 4
1 x 3
1 x 2
1 x 1

tossed in between these..

dragon flags

8 x 10

You nailed it.

Lift well and prosper.

(Exactly what you are doing anyway).

[Jasonk282]

Nice pyramiding on the pullups. reminds me that I got to get my PT program for the Marines this weekend. They're not going to love me...

[Jasonk282]

7 were Marines. That says something.

The few, the proud...what more can I say.

[ulsak]

Nice pyramiding on the pullups. reminds me that I got to get my PT program for the Marines this weekend. They're not going to love me...

the method is to build up to AMRAP and then climb down from it.. just give them, Jason!

and yeah, there was a guy at the gym doing Oly lifts like a boss, he said he does the same routine himself. He was english-speaking and it reeked military of him so I guess he is working on the security detail on an embassy or consulate compound in Gothenburg..