Ulsak goes 5/3/1

[MakeGoBoom]

not going to lie, i kind of wished i took a deload to introduce myself back into heavy running. common sense be damned though. will be this cycle though, then promptly complaining about it

[ulsak]

Yeah, my daughter phoned us today and told that her condition called for a ceaseran section today. Everything seemed to be very prepared and controlled so she was very cool with it. I'm utterly happy today, boys!
It's going be girl this time and they already decided to name here Joline..
I've learned this while I was at Gym doing the deload..
Cheers and hope all of you guys are unharmed by that Frankenstorm !

[ktj4l]

Awesome. Let us know when the little one has made her arrival.

[ulsak]

Cycle 2 - Wave 4- OHP day deload - tuesday 23 october

Greetings!

I went to the gym, not knowing what was going to happen, ( see previous post) But as told before deload session are excellent for assessment and expreriments. I thought however that the layout I have here is kinda good so I just fooled around with weights

OHP

Warm up

* 5 x 25 kg ( 55 lbs)
* 5 x 30 kg ( 66 lbs
* 3 x 35 kg ( 77 lbs)

Working sets:
* 5 x 25 kg ( 55 lbs)
* 5 x 30 kg ( 66 lbs
*5 x 35 kg ( 77 lbs) Boring..decided to leave the bar at this weight for next superset

BBB Klokov Press supersetted with chin-ups
* :10 x 35 kg ( 77 lbs) -> 10 weighted@ 5kg (11 lbs) chin-ups
* :10 x 35 kg ( 77 lbs) -> 10 weighted@ 5kg (11 lbs) chin-ups
* :10 x 35 kg ( 77 lbs) -> 10 weighted@ 5kg (11 lbs) chin-ups
* :10 x 35 kg ( 77 lbs) -> 10 weighted@ 5kg (11 lbs) chin-ups
* :10 x 35 kg ( 77 lbs) ->6 (rep PR at this weight) +3 weighted@ 10kg (22lbs) chin-ups- Going for this weight with a goal of 10 reps else amraps the set through



* Ab roll 5 x 25 -

Kroc rows
* :10 x 36,9 kg (81 lbs)
* :10x 36,9 kg (81 lbs)
* :10 x 36,9 kg (81 lbs)
* :10 x 36,9 kg (81 lbs)
* :20 x 36,9 kg (81 lbs) Rep PR ( going for 91 lbs next cycle

Side lateral raises
* :10 x 13,2 kg ( 81 lbs)
* :10 x 13,2 kg ( 29 lbs)
* :10 x 13,2 kg ( 29 lbs)
* :10 x 13,2 kg ( 29 lbs)
* :10 x 16,6 kg ( 36 lbs)

A nice deload workout, enclosed with some exciting news. On top of that I'm about to mind my grandson Cassius while his parents are going for short shopping trip to a low price mall. A great day so far!
Cheers and lift safely!

[ktj4l]

This volume for a deload. Not even once.

[ulsak]

Awesome. Let us know when the little one has made her arrival.

Hehe, you will get all the details for sure!

This volume for a deload. Not even once.

Ok, I have real difficulties to just dilly dally around in the gym. But I did had the required weights for deloading at the core lifts, didn't I?

[Nexxus]

Yup, set up looks nice, enjoy your deload week.

Congratulations with the grand daughter!

[rb80]

Congrats on the grand daughter and nice deload again bro!

[lllDBOlll]

Nice deload session Gramps!

[ulsak]

Yup, set up looks nice, enjoy your deload week.

Congratulations with the grand daughter!

Congrats on the grand daughter and nice deload again bro!

Nice deload session Gramps!

Thanks a lot brosephs!

I have a fresh report from my daughter: Joline was born 12:50 CET ,it was planned caesarean section. My granddaughter weigthed 4 355 g ( 9,6 lbs) and length was 53 cm
( 20,9 inch) Everyone is fine ( well, a ceasarean section ain't no pleasure when drugs wear off I guess)
I have been with my grandson ( the other daughters) at the marine museum which happens to be at my neighbourhood looking at aquariums and nautic stuff.
Mrs U is working and is worried that I can't handle him, but we are getting along just fine!

Cheers!

[MakeGoBoom]

congrats man, let me be the first.

[ktj4l]

Congrats!

[lllDBOlll]

Congratulations! 9.6lbs - little chunk!

[ulsak]

congrats man, let me be the first.

Thanks man, she's a real cute girl !

[ulsak]

Congrats!

Danke Sehr!

Congratulations! 9.6lbs - little chunk!

Yeah, a big and cute girl!

[HARRYBEAST]

Congrats on the granddaughter!

I have a niece coming here in a few days or so

[ulsak]

Congrats on the granddaughter!

I have a niece coming here in a few days or so

Thank bro and congrats too then !

[mmorton]

It's a girl but we can still pass out cigars!!! Good job grandpa!

[jgreystoke]

Great "deload" workout, harder than a lot of guys do for a "heavy" one.

Congratulations on an big bouncing baby granddaughter. Maybe she'll be a strength athlete of some sort, the potential is certainly there. Good Viking genes and all that.

[bigbird916]

Congrats grandpapa U!

[ulsak]

It's a girl but we can still pass out cigars!!! Good job grandpa!

Thank, bro!

Great "deload" workout, harder than a lot of guys do for a "heavy" one.

Congratulations on an big bouncing baby granddaughter. Maybe she'll be a strength athlete of some sort, the potential is certainly there. Good Viking genes and all that.

Thank you sir! Yeah, I hope so, my son-in-law, her father is an great athlete.

Congrats grandpapa U!

I appreciate that, Bird!

[ulsak]

Cardio day wednesday 31october

Hello there brotherhood of iron!
Wednesdays is also from now the USMC Fitness Test Challenge Day. I'm about to see my new granddaughter at Karlstad at friday, so I had to squeeze in the deload week without the "restday". Hence the busy scheme.




Here is the data on :

USMC Fitness test challenge

the running
5 km ( 3.2 miles) excerpt
24 mins 47 secs almost 45 seconds slower than last week, I had better time time the first km but I think it was a mistake to run so hard at beginne, it went slower and slower at the end. I was almost puking and had to stop to catch the breath before jogging into the gym. I have dispose it better next time

Crunches

116 @ 2 minutes - This time I kept an eye on the timer.

Pull ups

15 consequently - Rep PR!

I guess the pullup and crunch part will be the easiest to perfect.

Cycle 2 - Wave 3- Deadlift deload - thursday31 october

Yeah, there is a reason why cardio should precede the lifting. I felt kinda depleted so I took a few minutes to rest and prepare the protocol for next cycle.
And here is the deload workout. I spent the time to check my form and and complentate about the excersises.

Dead Lifts

Warm up
* 5 x 65 kg ( 143 lbs)
* 5 x 80 kg ( 176 lbs)
* 3 x 95 kg ( 209 lbs)

Working sets:
* 5 x 65 kg ( 143 lbs)
* 5 x 85 kg ( 187 lbs) whoops, forgot to unload the 2,5 kg plates...
* 5 x 95 kg ( 209 lbs)

BBB Sumo Deadlifts and standard deadlifts
* :10 x 85 kg ( 187 lbs) standard
* :10 x 85 kg ( 187 lbs) standard ( tried hook grip - I have too small thumbs, it hurt like hölle )
* :10 x 85 kg ( 187 lbs) sumo
* :10 x 85 kg ( 187 lbs) standard
* :10 x 85 kg ( 187 lbs) sumo - exthaused. Needed a couple of minutes to recuperate again.

Pull ups BW
10, 8, 9, 8, 6 reps - Set record 41 reps total. A miracle! Well, it might have paid up to have that rest between.

Pendlay Rows
* :10 x 75kg ( 165 lbs)
* :10 x 75kg ( 165 lbs)
* :10 x 75kg ( 165 lbs)
* :10 x 75kg ( 165 lbs)
* :10 x 75kg ( 165 lbs) - well, I guess it aint legit to push in 11 lbs when doing deload...but I forgot myself.



Cable Crunches

4 x 15 @ 114 kg ( 257 lbs)
1 x 20 @ 114 kg ( 257 lbs) yeah, core can take it

Ghittelson's Shrugs
* :10 x @ 36,9 kg ( 81 lbs)
* :10 x @ 36,9 kg ( 81 lbs)
* :10 x @ 36,9 kg ( 81 lbs)
* :10 x @ 36,9 kg ( 81 lbs)
* :10 x @ 39,2 kg ( 86 lbs) will be the weight for next cycle

Ok, guys. I can foresee some notion about overdoing a deload, I can agree it wasn't a kosher workout seen from that angle. But I will have a long weekend and I'm not doing any biking this week so I guess it will be a zero sum game..


Cheers and lift safely!

[Anthony21]

I know deloads can be boring but use them as days to work on being explosive with your movements and tweaking techniques. I'm sure you heard all this already though

[Jasonk282]

Nice deload. And to answer your question of sorts...yes the pull up and crunch part is very easy. It's the running that makes me wanna puke on the track.

BTW. I'm sitting here in teh hotel lobby and there are two Swedish, I guess, girls sitting across me...WAY TO YOUNG...but they sound funny. Sorta like the Swedish Chef from the muppets.

[ulsak]

Cycle 2 - Wave 4- Benchpress day deload thursday 1 november
Buenos dias, Hermanos de ferro!
Learn my lesson, went to gym before the dentist. Normally benchday is at fridays but tomorrow I will be with my beloved grandchilren and their parents in Karlstad. So I squeezed the deloading for days consequently. No Problemo. Today was I tried to max out the bench and needed a spotter so I asked a wiry guy who seemed to jump around the machines randomly to do that. He was rambling about being a running but had troubled with his shins. So to return the favour I taught him to squat. Propably the best favour ever, when it comes to training, IMHO. I thought runners were flexible but he was very stiff for being so young ( about 30 something) .
Anyway here is the workout

Benchpress

Warm up
* 5 x 40 kg ( 88 lbs)
* 5 x 45 kg ( 100 lbs)
* 5 x 50 kg ( 110 lbs)

Working sets:
* 5 x 40 kg ( 88 lbs)
* 5 x 45 kg ( 100 lbs)
* 5 x 50 kg ( 110 lbs) ) yawn..


BBB Benchpress
* 10 x 50 kg ( 110 lbs)
* 10 x 50 kg ( 110 lbs) close grips, just for the feeling of it.
* 10 x 50 kg ( 110 lbs)
* 10 x 50 kg ( 110 lbs)
* 10 x 50 kg ( 110 lbs)
singles for 1RM test
* 1 x 90 kg ( 198 lbs) with a wiry and unreliable spotter behind
* 0 x 95 kg ( 209 lbs) almost there...could have rested another half a minute but did want to stall the wiry guy...


Poundstone curls
* 84 x 20 kg = clean oly bar ( 44 lbs) Rep PR! The bar went up another but I used whole my body to get it there so I decided to call it off. Weakest european so far.

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)
* :16 x BW + 10kg (22 lbs) rep PR!

Hanging Pikes
10,10, 10, 10, 10 One of gym staff said he was mirin' ( part of customer service? )

Dumbell flies.
* :10 x 18.8 kg (41 lbs)
* :10 x 18.8 kg (41 lbs)
* :10 x 18.8 kg (41 lbs)
* :10 x 18.8 kg (41 lbs)
* :10 x 21,2 kg (47 lbs) heavy but resonable enough for next cycle-...

Ok, it was a very rewarding workout and the stitches were pulled out without a problem, next week will be another cycle and new challenges. See you then!

Cheers and lift safely!

[ddog171]

Enjoy the deload even though it is boring. Now many sets are you doing for your main lift during deload? It looks like 6, 3 warmup and 3 worksets, but your worksets are the same as your warmups. I usually just do the 3 warmup sets for sets of 5 and call it a day on my main lift during deload. I also usually cut back the volume on all my accessory lifts.

[Anthony21]

Nice deload bro, boring but nice lol.

[lllDBOlll]

Nice session. What do you think to those Ghittelson's Shrugs? I think they would be not very time efficient?

[ulsak]

Nice session. What do you think to those Ghittelson's Shrugs? I think they would be not very time efficient?

not like regular DB shrugs but it's ok, when I'm finished shrugging one side, I quickly roll it to the other side and shrug, rest and repeat. As told, the ROM is very nice..

[ulsak]

Enjoy the deload even though it is boring. Now many sets are you doing for your main lift during deload? It looks like 6, 3 warmup and 3 worksets, but your worksets are the same as your warmups. I usually just do the 3 warmup sets for sets of 5 and call it a day on my main lift during deload. I also usually cut back the volume on all my accessory lifts.

The deload session has it's purposes, and if you are deloading the main lift, anything goes, if I haven't got it all wrong from what mr Wendler recommends. Now, we are all different so I guess the main principle is to feel what your body can take. But you are right, I should had cut back a bit.