Ulsak goes 5/3/1

**ktj4l** · 11-10-2012, 09:52 AM

IF is pretty good, not sure if a more balanced diet would be better with all that cardio you do though. I guess it's worth a try.

**MakeGoBoom** · 11-10-2012, 10:12 AM

Originally Posted by ktj4l

IF is pretty good, not sure if a more balanced diet would be better with all that cardio you do though. I guess it's worth a try.

i've never ran IF, but again i'm inclined to agree with the kraut. i would think a balanced would work best for you. although i'm guessing IF can't hurt so best of luck w/ it. i'd also boost up on beta alanine if it's safe for you

**ulsak** · 11-10-2012, 10:24 AM

I see you already pinned the weak spots of this project, K.

so this my daily routines:

* My wake up window is variable : 7.00 - 8.00

* workout start window accordingly 7.30 - 9.00

* I work out out about 1, 5 hours

* I have a flexible work schedule but it's a window between 11.00 - 14.00 when I leave home and that includes30 minutes biking.

* I'm at work always 9 hrs and quit between 20.00 - 00.30 and the bike home 30 mins.

So this is my plan roughly laid out;

* 15 mins before gym 10 g BCAA

* Post WO 10 g BCAA

* Immediately after arriving at work ( 12,00 - 15,00 ) a meal ( meat, poultry or fish and carbs)

* Second meal 15,00 or 18,30

* Third meal 18.0 or 20,30

* Fourth meal 21. 00 or 22.30

Rinse and repeat.

**ktj4l** · 11-10-2012, 10:33 AM

Yeah, just try it. Usually you know within a week or so, if intermittent fasting is for you. Make sure you drink some coffee, haha.

**ulsak** · 11-10-2012, 10:45 AM

Originally Posted by ktj4l

Y/...../Make sure you drink some coffee, haha.

Drinking coffee is one of my addictions, don't worry about that..lol

**ulsak** · 11-11-2012, 06:00 AM

Cardio day sunday 11 november

G'day fellas!

Mrs U is working today so I went over to my neighbour to get him for a jog session but he bailed out. Must admit I was relieved because it's my first fasted training. I took as recommended 10 g of BCAA before the running session. I decided to not go seriously to day so the figures are not exact today:

Outdoor running
Distance - 5.6 km
Duration - ~30 mins

[b]Weighted decline crunches

* 1 x 20 @ BW
* 2 *x 20 @ 15 kg ( 33 lbs)
* 1 x 15 @ 10 kg ( 22 lbs )
* 2 x 10 @ 5 kg ( 11 lbs)

Pull ups

15, 8, 7, 5 - lol, I had two more in the tank the first set, but I stopped because it was a nice and round number! I was so mad. It could have been a rep PR!

Dragon flags

3 x 10

Cheers and lift safely!

**Jasonk282** · 11-11-2012, 06:14 AM

Nice job.

**ulsak** · 11-11-2012, 09:33 AM

Originally Posted by Jasonk282

Nice job.

thanks man. I wanted to evaluate my form and my friendly neighbour was kind enough to provide the vid.

On IF: the eating window is really challenging, but not the way I expected; I'm satiated non-stop. lol.

**MKW** · 11-11-2012, 09:34 AM

Damn man, that's a great pullup.

**MakeGoBoom** · 11-11-2012, 08:09 PM

another strong showing man, flags looked good. stay strong brother

**rb80** · 11-11-2012, 08:15 PM

Good stuff on the pullups man, 15 in row! GJ!

**ulsak** · 11-12-2012, 01:50 AM

Cycle 3 - Wave 2 - Squat day 3+ mon 12 november

Hello there and thanks for your kind words brothers!

Today was the real test on the IF regime, I knew in my heart that I could do it; that the fasted training should decrease improvement is just BS and utter broscience. But I was nervous anyway..lol. I felt light, not that hungry as I thought, quaffed the recommed BCAA and went in for this.

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 85 kg ( 187 lbs)
* 3 x 95 kg ( 209 lbs)
* 10 x 110 kg ( 231 lbs) 10 reps! I fought as long as I was sure to go full squat here...no bloody saving in the tanks..

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 70 kg ( 154 lbs) Felt happy and strong so decided put on some weight, just for the feeling

* Dragon flags
5 x 20 - regarded a proper rest between sets..

Stiff legged Deadlifts
* :10 x 100 kg ( 220 lbs)
* :10 x 100 kg ( 220 lbs)
* :10 x 100 kg ( 220 lbs)
* :10 x 100 kg ( 220 lbs)
* :10 x 100 kg ( 220 lbs) - decided to crank these up a notch too..felt good

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)
* :15 x 180 kg ( 397 lbs) - wtf! rep PR

Got no words, so I provide this one...

Cheers and lift safely!

**ktj4l** · 11-12-2012, 02:34 AM

Well, it seems IF is for you. Strong workout all around.

**ulsak** · 11-12-2012, 02:40 AM

Originally Posted by ktj4l

Well, it seems IF is for you. Strong workout all around.

Thanks K! I read about the CBL and saw it could cause hypertension, which isn't what I can afford. I ran LCHF diet once and lost a lot, but I suspect that my arteries didn't fare well from that. So this IF gives more options to apply the desired food and macros for my purposes.

**MakeGoBoom** · 11-12-2012, 04:00 AM

really strong holmes, +7 is pro. good session man glad the IF is working out for you

**MKW** · 11-12-2012, 07:12 PM

Big squats! Your log is one of a few that makes me really excited to try 5/3/1 in a couple of months.

**rb80** · 11-12-2012, 08:02 PM

110kgx10 - strong my friend, strong!

**ulsak** · 11-13-2012, 02:07 AM

Originally Posted by MakeGoBoom

really strong holmes, +7 is pro. good session man glad the IF is working out for you

Thanks man, I was kinda surprised myself, one have to dare throw off the shackles of broscience and step out. That myth ( starved training decrepation) is definitely debunked.

Originally Posted by MKW

Big squats! Your log is one of a few that makes me really excited to try 5/3/1 in a couple of months.

Man, that meant a lot, stay stong bro!

Originally Posted by rb80

110kgx10 - strong my friend, strong!

Hey, do me favour RB, stay strong too!

**ulsak** · 11-13-2012, 02:29 AM

Cycle 3 - Wave 2- OHP day 3 + - tuesday 13 november

Gruss zu allen!

Tuesday and a OHP day. Second day fasted training, I'm counting those precious calories like Ebenezer Scrooge counting pennies. I was kinda elated yesterday after the training so I went in with more confidence today even though I'm always expecting difficulties on pressing which is my weakest displine...
Here we go...

OHP

Warm up
* 5 x 30 kg ( 66 lbs)
* 5 x 35 kg ( 77 lbs)
* 3 x 37,5 kg ( 83 lbs)

Working sets:
* 3 x 47.5kg ( 105 lbs
* 3 x 50 kg ( 110 lbs
* 5 x 55 kg ( 116 lbs) Rep PR! I was really pleased...

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) -> 10 x10kg (22lbs) chin-ups
* :10 x 35 kg ( 77 lbs) -> 10 x10kg (22lbs) chin-ups - went for an 11th but failed...

Happy to get the full sets..

* Ab roll 5 x 25

Kroc rows
* :20 x 31.4 kg (69 lbs)
* :15x 34.2 kg (75 lbs) warming up
* :15 x 41.6 kg (91,7 lbs) lol, forgot to begin the AMRAP with left hand so quitting at 15
* :12 x 41.6 kg (91,7 lbs) Left hand gave up almost drop it..

Seated Bent-Over Rear Delt Raise
* :8 x 18.8 kg (41 lbs)
* :8 x 18.8 kg (41 lbs)
* :8 x 18.8 kg (41 lbs)
Side lateral raises
* :10 x 16,6 kg ( 36 lbs) -The dumbells were busy so I did seated to "confuse" the muscles

Another fasted workout succesfully performed, I couldn't have done it better even I had the breakfast. Strong cup of coffee and 10 g of BCAA was enough..

Cheers and lift safely!

**rb80** · 11-13-2012, 03:35 AM

Good to see your OHP progress bro and awesome work on the chins as usual!

**ktj4l** · 11-13-2012, 04:09 AM

Excellent work on those weighted chins. And nice work bumping up the reps on Krocs.

**Jasonk282** · 11-13-2012, 04:30 AM

Nice work. good job on the PR

**HARRYBEAST** · 11-13-2012, 06:16 AM

Nice OHP PR! Those are the toughest ones to get!

**Jasonk282** · 11-13-2012, 06:28 AM

Originally Posted by MKW

Big squats! Your log is one of a few that makes me really excited to try 5/3/1 in a couple of months.

Once you do it you'll be hooked

**Anthony21** · 11-13-2012, 07:38 AM

Damn Ulsak that's some strong three workouts you had and those dragon flags looked awesome man. I can't even do that sh!t lol. Stay strong.

**ulsak** · 11-13-2012, 07:57 AM

Originally Posted by rb80

Good to see your OHP progress bro and awesome work on the chins as usual!

Originally Posted by ktj4l

Excellent work on those weighted chins. And nice work bumping up the reps on Krocs.

Thanks broskies! I've been working hard for those chins..

Originally Posted by Jasonk282

Nice work. good job on the PR

Originally Posted by HARRYBEAST

Nice OHP PR! Those are the toughest ones to get!

Yeah, I was afraid that I hade to recalculate the TM but it seems that system works, thank you guys...

Originally Posted by Jasonk282

Once you do it you'll be hooked

Yeah, Go for 5/3/1!

Originally Posted by Anthony21

Damn Ulsak that's some strong three workouts you had and those dragon flags looked awesome man. I can't even do that sh!t lol. Stay strong.

Ant! It's definitely worth working up, if Sly at age of 65 and and 53 year old guy rehabing from heart surgery do them, so can you...

**Stncldsnake** · 11-13-2012, 08:05 AM

Great workouts and congrats on the PR, killing it while IF awesome!!

**MakeGoBoom** · 11-13-2012, 08:10 AM

strong bro, killed the pr. great work on the chins/klokov to man. i really should start adding weight again

**ddog171** · 11-13-2012, 08:48 AM

Nice work on the Press PR, while fasted! Looks like IF and 5/3/1 is doing good for you!

**ulsak** · 11-14-2012, 02:27 AM

Cardio day tuesday 14 november

Morning!

Fourth day of fasted training it is. But that wasn't the issues for todays performance or maybe. I came home very late and decided to wake accordingly, but I hade to get up twice to visit the bathroom...it must be some ketogenic process in my body responding the fasting..
Anyway, I decided to go easy, just for the sake of keeping the habit. Yeah, I have 6 + 6 miles biking waiting on top of that..so:

Outdoor running
Distance - 4,98 km
Duration - 28 mins

Turkish standups

* 1 x 5 @ 10 kg ( 22 lbs ) - tried barbell at 26 lbs first, couldn't balance it, too weak wrists. I tried that because I saw a vid of a guy doing them with a 176 lbs barbell..

Pull up, s

17, 8, 8, 6 -a rep PR!

DB side bends

3 x 15 @ 31,4 kg ( 69 lbs) - to give those obliques a beating

Cheers and lift safely!

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