Ulsak goes 5/3/1

[MakeGoBoom]

strong showing man, are you getting total lockout on those pull ups? i know a lot of people short change them to save a bit on their shoulders, just a question. you're at 20 soon, cheers. those turkish get ups are awesome, i used to do them all the time. also i've seen a dude do them w/ 225 on an oly bar. i think i puked a little.

oh i forgot to tell you, thanks for the megadeath lol

[ktj4l]

also i've seen a dude do them w/ 225 on an oly bar. i think i puked a little.

WTF did I just read? That's nuts.

[ulsak]

strong showing man, are you getting total lockout on those pull ups? i know a lot of people short change them to save a bit on their shoulders, just a question. you're at 20 soon, cheers. those turkish get ups are awesome, i used to do them all the time. also i've seen a dude do them w/ 225 on an oly bar. i think i puked a little.

oh i forgot to tell you, thanks for the megadeath lol

np, mate..yeah, the pull ups; today I really felt the shoulder contraction throughout the sets. And yes, arms are fully strechted and locked at the starting position and chin above the bar. I'm holding my legs crossed trying to keep lower body stable, but I must admit that it was a slight tendency for kipping the last reps..
The last rep for the rep PR at 17 was a fathermucker, but I fought my ugly face above bar.. I'm going for another try at those turkish w/ barbell and wristbands.

WTF did I just read? That's nuts.

yea, isn't it K? A new challenge, brüderlein?

[Stncldsnake]

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!

Nice work and congrats on the PR!!

[ddog171]

Nice pull ups.

[MKW]

WTF at those pull-ups!

[ulsak]

Nice work and congrats on the PR!!

Nice pull ups.

WTF at those pull-ups!

Thanks braddahs, that displine is part of a the USMC challenge I have for myself and for fitness competion next summer, and better be done weighted soon too...else I have a slim chance against those other young and fit gym rats participating

[ulsak]

Cycle 3 wave 2 Deadlift day 3+ thursday 15 november

Whazz up, brothers of the iron!

Yeah, I felt little bit more rested this morning but the sleep durations ain't impressive yet, that bothers me than the fasting training thing. I tried to record the AMRAP set but forgot switch from still mode to vid mode, lulz..
Here is the workout:

Deadlift
warm up
5 x 65 kg ( 143 lbs)
5 x 85 kg ( 187 lbs)
3 x 100 kg ( 220lbs ) realized I got it all wrong last week, went for 105 kg ( 231 lbs) then,
working set
5 x 115 kg ( 253 lbs)
5 x 135 kg ! ( 297 lbs )
7 x 150 kg ( 331 lbs ) - PR! I was too happy to mope about missing to record it...that is estimated 1RM max of 180 kg ( 397 lbs) !



BBB standard deadlifts
5 x 10 x 100 kg ( 220 lbs ) - felt strong and took a quick decision to go for 60%

took a couple minutes for recuperate..

Cable Crunches

3 x 10 x 116,5 kg ( 257 lbs )
2 x 20 x 100 kg ( 220 lbs )

pull ups
10, 10, 8, 7, 5 - ye, ye! I know I shouldn't do them after a taxing pull sesh, but since it one of my long term goals I must keep going..

[b]Pendlay Rows
5 x 10 x 75 kg ( 165 lbs)

Ghittelson Shrugs
5 x 10 x 36,9 kg ( 81 lbs)

Fifth day of fasted training and yet no signs of doing worse! The lack of sleep is more of concern but I made a good performance today.

Sidenote: I was co-op with a young on squat rack when I was doing the pendlays, he was doing deadlift with same poundage and I gave some tips on form. And later when I did the Ghittelsson's another teenager went in for doing proper atg squats... nice to see other than bro curlz from younger generation for a change.

Cheers and lift safely!

[MakeGoBoom]

WTF did I just read? That's nuts.

yeah man, we had this crazy stout asain dude at one of the gyms i used to go to. it was actually the first time i had ever seen them. i went to try my first time w/ just the oly bar and immediately failed. don't think i ever got past more then like 55-65 lbs and even that is a struggle.

np, mate..yeah, the pull ups; today I really felt the shoulder contraction throughout the sets. And yes, arms are fully strechted and locked at the starting position and chin above the bar. I'm holding my legs crossed trying to keep lower body stable, but I must admit that it was a slight tendency for kipping the last reps..
The last rep for the rep PR at 17 was a fathermucker, but I fought my ugly face above bar.. I'm going for another try at those turkish w/ barbell and wristbands.

yea, isn't it K? A new challenge, brüderlein?

yeah man i cross my legs and bend them at the knees then lean back for my form. it gets hard not to kip when you're gassing. when i'm doing mine, on my last 2 or 3 reps on the last 2 sets i come to a 5 second dead hand then pull. you usually have more endurance then you think it's just a mental block.
foir example: normally i run around 30+ for stock pull up max when i'm not training for them specifically. if i'm setting out to do 20 though i feel my head trying to tell me to kip from 17 on because they're the last reps. just one of those weird things.

[lllDBOlll]

Grats on rep PR, in for vid of 180kg x 1

[Stncldsnake]

Great workout U and congrats on the PR bro!!

[ulsak]

/..../
yeah man i cross my legs and bend them at the knees then lean back for my form. it gets hard not to kip when you're gassing. when i'm doing mine, on my last 2 or 3 reps on the last 2 sets i come to a 5 second dead hand then pull. you usually have more endurance then you think it's just a mental block.
foir example: normally i run around 30+ for stock pull up max when i'm not training for them specifically. if i'm setting out to do 20 though i feel my head trying to tell me to kip from 17 on because they're the last reps. just one of those weird things.

Good scheisse. MakeGo..Thanks for the input!

Grats on rep PR, in for vid of 180kg x 1

Yeah, I think I go for a try if I have something left in the tank next wave. Else you have to keep your pants on til the deload

Great workout U and congrats on the PR bro!!

Thx, stay strong, Snake!

[bigbird916]

Cycle 3 wave 2 Deadlift day 3+ thursday 15 november

Whazz up, brothers of the iron!

Yeah, I felt little bit more rested this morning but the sleep durations ain't impressive yet, that bothers me than the fasting training thing. I tried to record the AMRAP set but forgot switch from still mode to vid mode, lulz..
Here is the workout:

Deadlift
warm up
5 x 65 kg ( 143 lbs)
5 x 85 kg ( 187 lbs)
3 x 100 kg ( 220lbs ) realized I got it all wrong last week, went for 105 kg ( 231 lbs) then,
working set
5 x 115 kg ( 253 lbs)
5 x 135 kg ! ( 297 lbs )
7 x 150 kg ( 331 lbs ) - PR! I was too happy to mope about missing to record it...that is estimated 1RM max of 180 kg ( 397 lbs) !



BBB standard deadlifts
5 x 10 x 100 kg ( 220 lbs ) - felt strong and took a quick decision to go for 60%

took a couple minutes for recuperate..

Cable Crunches

3 x 10 x 116,5 kg ( 257 lbs )
2 x 20 x 100 kg ( 220 lbs )

pull ups
10, 10, 8, 7, 5 - ye, ye! I know I shouldn't do them after a taxing pull sesh, but since it one of my long term goals I must keep going..

[b]Pendlay Rows
5 x 10 x 75 kg ( 165 lbs)

Ghittelson Shrugs
5 x 10 x 36,9 kg ( 81 lbs)

Fifth day of fasted training and yet no signs of doing worse! The lack of sleep is more of concern but I made a good performance today.

Sidenote: I was co-op with a young on squat rack when I was doing the pendlays, he was doing deadlift with same poundage and I gave some tips on form. And later when I did the Ghittelsson's another teenager went in for doing proper atg squats... nice to see other than bro curlz from younger generation for a change.

Cheers and lift safely!

Good job ulsak.

Your the strongest 53 year old I know! hell your stronger than most guys in my gym, haha

[ulsak]

Good job ulsak.

Your the strongest 53 year old I know! hell your stronger than most guys in my gym, haha

Thanks Bird!
But what the hell has age to do with anything? It just fooking number..
But I admit It's kinda mindboggling, some of you could be my kids. But prefer regard you all as brothers..
Stay strong!

[MakeGoBoom]

lol, i'm to american to be your son. mcdonalds .... boom

[ulsak]

lol, i'm to american to be your son. mcdonalds .... boom

Man, I didn't mean that, edited the sentence, won't be legit if someone claimed fatherhoods.
In fact my son is as old as you, 29 yrs...

[MKW]

Big PR, I love it!

[Bumpus]

Nice PR broski!

[rb80]

Geez, 150kgx7 deadlift, you're progress if off the charts. Good job!

[MakeGoBoom]

Man, I didn't mean that, edited the sentence, won't be legit if someone claimed fatherhoods.
In fact my son is as old as you, 29 yrs...

lol just joking bro, no worries

[ulsak]

Big PR, I love it!

Nice PR broski!

Geez, 150kgx7 deadlift, you're progress if off the charts. Good job!

thanks a million guys, I'm just doing my best..

lol just joking bro, no worries

I know, just tell me if my engrish fail me..

[ulsak]

Cycle 3 - Wave 2- Benchpress day +3 friday 16 november

Hola Hermanos!

Benchday and the sixth day of IF, neither motivation nor power has fail me, the sleep is not perfect but it will do, I'm an old fart and heard we senior citizen don't need sleep so much. Anyway, there is guy there who happened to have his chest day too, so it was biatch to bench properly thus the warm ups happened to look a bit heavier than normal:

Benchpress

Warm up
* 5 x 50 kg ( 110 lbs)
*5 x 50 kg ( 110 lbs)
*3 x 60 kg ( 132 lbs) pesky micromanagement with petty plates..

Working sets:
* 5 x 62,5kg ( 138 lbs)
* 5 x 72,5 kg ( 160 lbs)
* 9 x 80 kg ( 176lbs) it's a rep PR!


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)


Biceps curls w/EZ-bar
* 9 x 40kg (88 lbs) Rep PR! I was baffled, where the hell came that gain from? the poundstones?
* 8 x 40kg (88 lbs)
* 8 x 40kg (88 lbs)
* 8 x 40kg (88 lbs)
* 6 x 40kg (88 lbs)
Supersetted with :
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) Nice!

Hanging Pikes
4 x 10 -Felt strong so:

Windshield wipers
3x 3 - these are a fathermucker to perform with grace..lulz

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) - good weight

A decent workout again..

Cheers and lift safely!

[MakeGoBoom]

impressive work my friend. +4 and curl bro pr! nailed it.

[Stncldsnake]

Solid workout and PR train keeps rolling, congrats!!

[Anthony21]

Big props on the PRs with your deads and benching bro. Stay strong.

[MKW]

Awesome work man. I just scanned through this log for ideas for my own 5/3/1 split. Loving it.

[ddog171]

Nice job on hitting some PR's, gotta feel good!

[ulsak]

impressive work my friend. +4 and curl bro pr! nailed it.

yea, I gotta get on gaining them broceps, because it's one the discplines on that Reppower competion next summer..thanks

Solid workout and PR train keeps rolling, congrats!!

Big props on the PRs with your deads and benching bro. Stay strong.

thx, brotellos..

Awesome work man. I just scanned through this log for ideas for my own 5/3/1 split. Loving it.

thanks MKW, I steal shamelessly from others logs too, feel free to nick any idea...

Nice job on hitting some PR's, gotta feel good!

thanks, dog, stay strong!

[lllDBOlll]

Nice Benching old timer!

[ulsak]

Nice Benching old timer!

thank you, lil brat!