Ulsak goes 5/3/1

[ulsak]

Cycle 4, Wave 1 OHP 5 + day tuesday4 december

Hi there, lifters of heavy objects!

Well, well..I had rough night, it was hard to get the mind settle down because it very busy at work now, I at least two almost impossible deadlines to keep and other sh*t going on so it kept my awake way too many hours. I did woke rested enough and the sinus issues were better, just a reminiscense. I went to gym decided to do a decent job so here it is.

OHP

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

Working sets:
* 5 x 45kg ( 99 lbs)
* 5 x 50kg ( 110 lbs)
* 3 x 52,5 kg ( 116 lbs) I failed on the fourth, tried to rest it on rack a few seconds, but couldn't move it an inch! Decided to tell the mind to shut up and the body keep going with the rest of workout..

BBB Klokov Press supersetted with Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 xBW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 xBW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 xBW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 xBW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 xBW Pull-ups - no problems with the form so I will start doing weighted next week.. Thanks to MakeGoBoom for advice on these...


* Ab roll 5 x 25 - better start doing them more difficult next cycle..

Kroc rows
* :20 x 36.9 kg (81 lbs)
* :20 x 36.9 kg (81 lbs)
* :25 x 41.6.2 kg (92 lbs) rep PR..whohoo...a quantum of solace..



Side lateral raises
* :5 x 10 x 16,6 kg ( 36 lbs) - my shoulders were trashed.

I went home reflecting on this fail. It's not the first one on OHP. And as I see it, it's not due residues of the flu, I did well on the squat and on the rest of the excerises today. It's not the form; I'm superfocused on each moment of the lift. So it must be an overestimation of my 1RM. I have read a lot on this subject and Mr Wendler recommend a dial back for two cycles. Do you guys think I should take that drastic measure or do you think it's enough with one cycle?

Cheers and lift safely!

[Anthony21]

Cycle 4, Wave 1 OHP 5 + day tuesday4 december

Hi there, lifters of heavy objects!

Well, well..I had rough night, it was hard to get the mind settle down because it very busy at work now, I at least two almost impossible deadlines to keep and other sh*t going on so it kept my awake way too many hours. I did woke rested enough and the sinus issues were better, just a reminiscense. I went to gym decided to do a decent job so here it is.

OHP

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

Working sets:
* 5 x 45kg ( 99 lbs)
* 5 x 50kg ( 110 lbs)
* 3 x 52,5 kg ( 116 lbs) I failed on the fourth, tried to rest it on rack a few seconds, but couldn't move it an inch! Decided to tell the mind to shut up and the body keep going with the rest of workout..

BBB Klokov Press supersetted with Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 xBW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 xBW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 xBW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 xBW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 xBW Pull-ups - no problems with the form so I will start doing weighted next week.. Thanks to MakeGoBoom for advice on these...


* Ab roll 5 x 25 - better start doing them more difficult next cycle..

Kroc rows
* :20 x 36.9 kg (81 lbs)
* :20 x 36.9 kg (81 lbs)
* :25 x 41.6.2 kg (92 lbs) rep PR..whohoo...a quantum of solace..



Side lateral raises
* :5 x 10 x 16,6 kg ( 36 lbs) - my shoulders were trashed.

I went home reflecting on this fail. It's not the first one on OHP. And as I see it, it's not due residues of the flu, I did well on the squat and on the rest of the excerises today. It's not the form; I'm superfocused on each moment of the lift. So it must be an overestimation of my 1RM. I have read a lot on this subject and Mr Wendler recommend a dial back for two cycles. Do you guys think I should take that drastic measure or do you think it's enough with one cycle?

Cheers and lift safely!

Is this your first time stalling on the OHP. I could of sworn I thought you threw up more weight with the oHP before?

[ulsak]

I did man!. I was pressing 2 x127 lbs last week, and at C3W2 4x121 lbs.

[Anthony21]

I did man!. I was pressing 2 x127 lbs last week, and at C3W2 4x121 lbs.

I would just chalk it up to other variables more than likely effecting your strength. I wouldn't deload the weight until maybe you stall another workout with the same weight. I'm sure you'll blast past it though on your next workout.

[ktj4l]

Are you still cutting? That will hit your strength eventually.

[Jasonk282]

No worries. Last cycle I didn't hit my 140x3 then the next way I hit that and then 145x1. So it happens. I'd see how the next waves treat you.

[MKW]

Like Ant said, there are other variables in play here. Also, your illness could easily have affected that set even with the rest of the workout going smoothly. I know that has happened to me before.

I don't think a deload of the lift is the worst idea though. That's the nice thing about 5/3/1. It's not like you're going to be deloading and then have to stick to a certain rep range with the lighter weight. I could be wrong, but it's still an AMRAP finisher, right? If so, you can and will still gain strength. I'd give it another week though, heal up completely, go in with better conditions, and reassess after next week's OHP day.

[ulsak]

Thanks guys !
@kraut - might be a combo of cut, bad sleep and residues of the illness. Later when I went I noticed that coughed blood..
@ant and mkw: I'll go on with next wave as planned hoping for the best.

[Anthony21]

Thanks guys !
@kraut - might be a combo of cut, bad sleep and residues of the illness. Later when I went I noticed that coughed blood..
@ant and mkw: I'll go on with next wave as planned hoping for the best.

Don't hope, know you'll crush the previous week's workout.

[HARRYBEAST]

I agree with Anthony I wouldn't sweat one miss. If you fail on the next OHP day too then I would consider a reset

[Jasonk282]

Don't hope, know you'll crush the previous week's workout.

I agree with Anthony I wouldn't sweat one miss. If you fail on the next OHP day too then I would consider a reset

These. I'm sure by the time you hit 1+ week you'll be able to hit all 5 reps. Same thing happened to med last cycle.

[ddog171]

I agree with Anthony I wouldn't sweat one miss. If you fail on the next OHP day too then I would consider a reset

I agree with this. See how the rest of the cycle goes. If you fail another week then reset back the two cycles and start the grind again. No shame in resetting, OHP is a tough lift. Patience + Persistence = Progress!

[Stncldsnake]

Don't let it bother you, the workout was still great, you will get it next time for sure!!! great job U!

[ulsak]

I agree with Anthony I wouldn't sweat one miss. If you fail on the next OHP day too then I would consider a reset

yep, I guess I will see what next wave will bring!

These. I'm sure by the time you hit 1+ week you'll be able to hit all 5 reps. Same thing happened to med last cycle.

- thanks, Jason.. I'll crank them up somehow

I agree with this. See how the rest of the cycle goes. If you fail another week then reset back the two cycles and start the grind again. No shame in resetting, OHP is a tough lift. Patience + Persistence = Progress!

that will be plan A

Don't let it bother you, the workout was still great, you will get it next time for sure!!! great job U!

Thanks Snake!

[MakeGoBoom]

i would immediately just stop doing ohp and instead dedicate it to a day of getting to know yourself and gentle stretching. that's just me though

[ulsak]

i would immediately just stop doing ohp and instead dedicate it to a day of getting to know yourself and gentle stretching. that's just me though

..very likely that you would do that, champ!

[mmorton]

Good things old friend. Good things.

[Celtic8Laoch]

Good things old friend. Good things.

Hey U said no old man talk, sheesh...

[ulsak]

Hey U said no old man talk, sheesh...

lol, I have banned the O - word yet, irishman!

[ulsak]

Cycle4 wave 1 Deadlift day 5+ thursday 6 december

Greetings, brothers of the iron!

It's the national day of Finland, yeah! I was born there so I celebrate this workout to the old fatherland. Anyways, I learned yesterday, calling the doctor, that bloodied mucous membranes ain't a childplay so I refrained from cardio, but I feel strong enough to take on a the weights, so to the gym I went! Well there I saw that "my" squat rack was taken. It was an aqcuintance tho, a nice you lad and he was doing squats, so we dealt with it nicely. He was squatting at 264 lbs and repping 10 with decent form but with a pussy pad, so I made first of two good deeds, told him where to place the bar; he followed the advice and put on 330 lbs " squatting like a boss, I thought, but it was alas just half squats, which I kindly told ( good deed nr 2) And mean while I started this workout:

Deadlift

warm up
5 x 70kg ( 154 lbs)
5 x 90 kg ( 198 lbs)
3 x 105 kg ( 231bs ) 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 130 kg ! ( 286 lbs )
8 x 145 kg ( 320 lbs )
1 x 145 kg ( 320 lbs
1 x 145 kg ( 320 lbs ) singles the Jason style!



BBB standard deadlifts
5 x 10 x 90 kg ( 198 lbs ) - forgot to crank them to 100 kg ( 220 lbs)



Cable Crunches

5 x 15x 119 kg ( 262bs ) maxloadz


Weighted Chin ups @ 15kg ( 33 lbs)
10, 10, 9, 9, 8 - rep PR! a nice show for all ladies around..

Barbell Shrugs[
1 x 7 = 100 kg ( 220 lbs) to heavy to get a decent rep range..
4 x 10 x 90 kg ( 198 lbs)

Biceps curls
8 x 42,5 kg ( 94 lbs) = Rep PR! but heavy like hell
8 x 42,5 kg ( 94 lbs) almost out of form so..
10 x 30 kg ( 66 lbs ) drop set
8 x 42,5 kg ( 94 lbs)
10 x 30 kg ( 66 lbs ) Yeah, gotta do dem awesomme bro curlz !

Thoughts: I did a decent workout today. I whined too much over the performance at tuesday, appearently I hadn't recovered properly and I'm still having issues with sinuses. So hopefully I'm back in full power next week. But the benching awaits tomorrow!

Cheers and lift safely!

[Anthony21]

Good workout U.

[Jasonk282]

Nice pulls. How'd you like them singles?

[Celtic8Laoch]

Nice going U, im going for 145kg aswell tomorrow. I love dead day. Btw those bicep curls, is that with a barbell or have you 42.5kg in each hand O_o

[ulsak]

Good workout U.

Thanks, gonna give you an attempt on 408 lbs on cycle 3!

Nice pulls. How'd you like them singles?

Awesome, thanks for the idea, bro! Yeah, going to apply them all over

Nice going U, im going for 145kg aswell tomorrow. I love dead day. Btw those bicep curls, is that with a barbell or have you 42.5kg in each hand O_o

Thanks Kelt! Just pull them up!l ol@dumbellcarnage: I'm a tiny fellow, so it wont happen for this and next years. Besides the dumbells at my gym are restricted to 41,6 kg. So that is just barbells, I'm afraid..

[Anthony21]

Thanks, gonna give you an attempt on 408 lbs on cycle 3!

Hell yea bro.

[Celtic8Laoch]

Thanks, gonna give you an attempt on 408 lbs on cycle 3!


Awesome, thanks for the idea, bro! Yeah, going to apply them all over


Thanks Kelt! Just pull them up!l ol@dumbellcarnage: I'm a tiny fellow, so it wont happen for this and next years. Besides the dumbells at my gym are restricted to 41,6 kg. So that is just barbells, I'm afraid..

Ha oh right man I thought you had super strong brocep's I was like holy cow. Not sure what the dumbbells go up to in my gym as I only bro curl from my home. Gym is only once a week for me coz I have to. I had a standard bar for deads at home before but I bent it at the 130kg mark lol. Pretty funny, only for that id still be pulling from home. Only 5 bucks on fridays so its all good.

[lllDBOlll]

i would immediately just stop doing ohp and instead dedicate it to a day of getting to know yourself and gentle stretching. that's just me though

haha literally lol'd

[ktj4l]

Gets 3 extra reps, goes for singles. You dirty old Swede!

[ulsak]

haha literally lol'd

yeah, obviously a sick joke..

Gets 3 extra reps, goes for singles. You dirty old Swede!

Couldn't help myself...

[Stncldsnake]

Great workout U and congrats on the PR!! 94lb curl is no joke!