Ulsak goes 5/3/1

[Stncldsnake]

Awesome couple of sessions!! Been out of the loop with no power, congrats on the PR's and congrats on the grandchild!!

[ulsak]

Awesome couple of sessions!! Been out of the loop with no power, congrats on the PR's and congrats on the grandchild!!

Thanks bro! And welcome back!

[bigbird916]

Nice singles of deload day Ulsak!

Do work!

[MakeGoBoom]

solid sessions man, sorry net got locked down due to an unfortunate event involving stupidity i have no words for.

w/ the running are you doing a loop, down and back, track or what? i can help you w/ strategy and some running tips if you really want to work on getting a faster 5k.

[Celtic8Laoch]

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

[MKW]

Awesome couple of sessions!! Been out of the loop with no power, congrats on the PR's and congrats on the grandchild!!

This! Sadly, all of this, haha. We just got a hotel room though because we're going to be out until Tuesday.

[ulsak]

Cardio day sunday 4 november

Whats up, guys!

Back again after a short holiday trip to my daughter, son-in-law and the grandchildren. Levi was charming and funny as always, very proud of his newborn little sister; the most beautiful little babygirl ever. ( Ok, I'm overly biased, but she is sooo pretty!!) . My daughter and her boyfriend was about to fly to London so me and Mrs U had to help to keep track of everything for the trip, including wake up service so we had to go up very early. Mrs U decided to call off the swimming so once again I had to tie my running shoes for a lonely run in the merciless cold rain. I dropped the thought of doing a fast paced run because I was tired as hell.


So here are the gory details:

Outdoor running
Distance - 6.05 km
Duration - 00:31:06
Average Pace0 - 5:08 min/km
Average Speed - 11.68 km/h
Calories - 495 kcal
Elevation (gain/loss) - 46 m / 48 m
Heart Rate (avg/max) - 175 / 212
Temperature - 4.0 °C /39,2 F





Weighted Ab Coasters

3 x AMRAP:S @ 30 kg ( 66 lbs ]

Pull ups

3 x 6 - felt weak

Hanging pikes

10 reps - I did them to show a female gym buddy how to them properly, she has always been nice and supportive since I had my heart issues. And now it's my turn to give something back.

Dragon flags

3 x 10 - superslow and with focus on form, lot of spectators.. lol

Not quite happy with my speed today, and I wasn't expecting any PR's either so no USMC FTC today...

Cheers and lift safely!

[MakeGoBoom]

your willingness to power through is inspirational man. 30min 5k in rain and cold w/ no sleep is beast. especially running alone w/ no one to push you. i've operated in all sorts of climates and just above freezing and wet is hands down the worst of all of them. i mean the worst no questions asked. i've worked in up to 135F to below freezing, even ran a 10 miler in about 110-115F. i wouldnt stress it man, glad you got to see the new little one

[ulsak]

I wasn't alone bro, the inspiration you and the other brahs here kept me company...No real health issues = No excuses for the planned excersise.

[ulsak]

Cycle 3 - Wave 1 - Squat day 5+ mon 15 october

Hi again, brothers of Iron!

Third cycle started and it will be an intresting wave ahead, going to conference (wednesday and thursday )again and I have checked the facilities at the hotel at the interwebz, the promise a lot but I'm not sure they will have the required equip for serious deadlifting so I'm planning to bench tomorrow and do the OHP day at thursday.
That will "confuse" the muscles, right Ant? Anyway, here is the workout:

Barbell Squats

Warm up
* 5 x 50 kg ( 110 lbs)
* 5 x 65 kg ( 143 lbs)
* 3 x 75 kg ( 165 lbs)

Working sets:
* 5 x 80 kg ( 176 lbs)
* 3 x 85 kg ( 187 lbs)
* 10 x 105 kg ( 231 lbs) 10 reps! I had a few in the tank but 65 kg for the fronties were untested yet so let it go

BBB Front Squats
* :10 x 65 kg ( 143 lbs)
* :10 x 65 kg ( 143 lbs)
* :10 x 65 kg ( 143 lbs)
* :10 x 65 kg ( 143 lbs)
* :10 x 65 kg ( 143 lbs) Heavy but managable..

* Dragon flags
4 x 20
1 x 14 - epic pain, bet the last ones were a bit cheaty..

Stiff legged Deadlifts
* :10 x 90 kg ( 198 lbs)
* :10 x 90 kg ( 198 lbs)
* :10 x 90 kg ( 198 lbs)
* :10 x 90 kg ( 198 lbs)
* :10 x 90 kg ( 198 lbs) ) A last minute decision to exchange the prone leg curls to this. I have more than 9 month left on the contract at this gym, but then it will not be as inexpensive deal as I have now, so I'm trying to be less dependent on machines and go hard core. Who know what kind of gym I'll end up at?

Calf Raises on Smith Rack
* :10 x 180 kg ( 397 lbs)
* :10 x 180 kg ( 397 lbs)
* :10 x 180 kg ( 397 lbs)
* :10 x 180 kg ( 397 lbs)
* :10 x 180 kg ( 397 lbs) lol, the last one went up but just barely..

Nice workout again.

Cheers and lift safely!

[MakeGoBoom]

real solid day man. lying leg curls never work out for me. they always make my hamstrings feel funky during. lmao at "muscle confusion" also at +9 on squat day. think you may be a bit light on the tm calcs boyo. strong

[ktj4l]

Solid extra reps! Nice SLDL too.

[ulsak]

real solid day man. lying leg curls never work out for me. they always make my hamstrings feel funky during. lmao at "muscle confusion" also at +9 on squat day. think you may be a bit light on the tm calcs boyo. strong

Thanks, but it's the 5,5,5 wave so it's just 5 extra reps.. the last ones were tough to get below pararell too.., hehe, the "muscle confusion" , you saw the thread where Ant was pulling the legs off the OP?

Solid extra reps! Nice SLDL too.

Thanks, I got that idea SLDL when I was browsing through the logs and saw that someone incorporated it in his layout on squat day..

[MKW]

Damn man, getting strong in here!

[MakeGoBoom]

Thanks, but it's the 5,5,5 wave so it's just 5 extra reps.. the last ones were tough to get below pararell too.., hehe, the "muscle confusion" , you saw the thread where Ant was pulling the legs off the OP?


Thanks, I got that idea SLDL when I was browsing through the logs and saw that someone incorporated it in his layout on squat day..

ah i saw 5,3, then just assumed it was 1. didnt pay attention to the top of the thread. should of remembered due to the deload last week. yeah i saw the op w/ ant.

silly kraut doing good exercises.

[ulsak]

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.

Yeah, I'm glad the fatigue didn't set before the main lifts. I have never needed the post work shake so bad than today..Took an extra banana too..

Cheers and lift safely!

[MakeGoBoom]

lol pretty strong second half for feeling "weak" brother. sorry about your running stream of bad luck but +6 and 88 stones are always a bonus. could it be we have another european contender in the mix?

[lllDBOlll]

Nice session, strong flies and a might poundstone effort.

[ktj4l]

Solid extra reps. Poundstones are coming along, but they will make your arms pretty useless for a bit. I usually do them toward the end of the workout.

[ulsak]

lol pretty strong second half for feeling "weak" brother. sorry about your running stream of bad luck but +6 and 88 stones are always a bonus. could it be we have another european contender in the mix?

hehe, we say in Sweden: "pain is just fear that wants to leave the body" , The poundstones are hard but eventually you will see them as a threat. Til them I hope for Danny and Kraut ..

Nice session, strong flies and a might poundstone effort.

Yeah, I'm trying to catch up, but it had a price indeed, lol.

Solid extra reps. Poundstones are coming along, but they will make your arms pretty useless for a bit. I usually do them toward the end of the workout.

Good point. I had a crazy idea to move the poundstones to the deadlift day, pro's and con's ?

[Anthony21]

Awesome last two workouts bro, especially the 231x10 squat set.

[ulsak]

Awesome last two workouts bro, especially the 231x10 squat set.

I like the looks of Madcows man, but so far I just love 5/3/1, the gains keeps coming! Thanks, Ant and stay strong!

[MKW]

I like the looks of Madcows man, but so far I just love 5/3/1, the gains keeps coming! Thanks, Ant and stay strong!

Seems like you can't go wrong with either. I'm eager to try out both of them.

[Anthony21]

I like the looks of Madcows man, but so far I just love 5/3/1, the gains keeps coming! Thanks, Ant and stay strong!

No point in changing your routine since you're still progressing from it. I'm definitely liking Madcows and will soon be breaking PRs which is exciting. I also just like the frequency of squatting 3 times a week and benching 2 times a week. It's really helping me on my form and technique.

[MakeGoBoom]

you could move poundstones to deads if you wanted, but either way i'd throw them at the end of the workout.

[ktj4l]

you could move poundstones to deads if you wanted, but either way i'd throw them at the end of the workout.

Pretty much this. I'm gonna try to get to 150 on them and then only do them once or twice per cycle. Probably gonna do 10-20 rep sets of regular barbell curls instead for the most part.

[ulsak]

Pretty much this. I'm gonna try to get to 150 on them and then only do them once or twice per cycle. Probably gonna do 10-20 rep sets of regular barbell curls instead for the most part.

Funny this, exactly the direction how my own thought wandered earlier. Great minds think alike

[MakeGoBoom]

once the kraut reps out 150 i'm going to rep out 150k just to settle the argument once and for all

[ktj4l]

once the kraut reps out 150 i'm going to rep out 150k just to settle the argument once and for all

Derek Poundstone is American and he does 350 reps. So I think your victory is safe, until I decide to gain 160lbs of muscle and start overhead pressing 300+lbs logs haha.

[MakeGoBoom]

derek poundstone is american and he does 350 reps. So i think your victory is safe, until i decide to gain 160lbs of muscle and start overhead pressing 300+lbs logs haha.

lol