Ulsak goes 5/3/1

[mmorton]

Strong mr u is strong

[ulsak]

Strong effort on those rows! Looks like you're good for 100kg on bench too.

Real strong across the board man. I'm in agreance 100k smash

thx a lot broskies, the thought of crushing that two-plate barrier has crossed mind too..maybe next cycle.

Everything looking good my friend. Nice Pendlays too. It's nice when you find people at the gym that lift the same as you do. There;s only 2 others at mine and we walk to each other all the time.

Yeah, Would be grate to have some who can give feedback, do some spotting now and then..

Strong mr u is strong

Thanks bro, as I said, just trying to catch up with rest of you monsters!

[Stncldsnake]

Another great workout and PR, moving some big weight congrats!!

[ulsak]

Another great workout and PR, moving some big weight congrats!!

yeah, thats what 5/3/1 ( and any serious lifting ) is about, no dilly and dally, but moving the frontiers ahead..
Thanks Snake..and do me favour: Stay Strong!

[ddog171]

Strong Bench. Keep at it!

[Anthony21]

Congrats on the single PR with your bench.

[jgreystoke]

No its just im presuming your american and used a translator. From past experiences that is ha. Im not fluent or anything but was thought in school to the age of 18, after that sure i have barely used it. Definitely a case of use it or lose it. What did you say there last the gloss is gone because you havent been practicing lol :/?

Exactly that last sentence.

And of course I used a translator to check if I got it anyway right

[jgreystoke]

Here in sweden there is a celebration of St Lucia and at the gym there was a lot of delicios pastries and soft drinks for the gym customers for free. Annoying for an IF:er.

Sometimes you just gotta break the rules. Wait a minute, is that a rule?

Power Cleans
* 10 x 40 kg ( 88 lbs)
* 8 x 50 kg (110 lbs )
* 2 x 60 kg ( 132 lbs) yeah, a Rep PR, kinda. Ugly form though..

Deadlift

warm up
5 x 70kg ( 154 lbs)
5 x 90 kg ( 198 lbs)
3 x 105 kg ( 231bs )

working set
3 x 120 kg ( 264 lbs)
3 x 140 kg ! (308 lbs )
4 x 155 kg ( 341 lbs ) had another but I saved, suspecting compromised form.
1 x 155 kg ( 341 lbs )
1 x 155 kg ( 341 lbs )
1 x 155 kg ( 341 lbs )

BBB standard deadlifts
5 x 10 x 90 kg ( 198 lbs ) - kept it at 90 kg even today...

Dumbell Shrugs
5 x 10 x 36.9 kg ( 81 lbs) - Should have been Power shrugs but there was a young lad doing deadlifts and squats at the squat rack, how could I chase him off for doing Power Shrugs? I helped him with couple of advice on form, but he was doing fine. Nice to see.

Biceps curls with straight Oly bar
8 x 42,5 kg ( 94 lbs)
7 x 42,5 kg ( 94 lbs) .
6 x 42,5 kg (94 lbs ) Whole different ball game than E-Z bar. But I have to get used to it. Ugly form. So dropsetting.
10 x 35 kg (77 lbs)
10 x 35 kg ( 77 lbs )

Great pulling.

You curl about what I might typically press for a work set.....

[b]


Benchpress

Warm up
* 5 x 47,5 kg ( 99 lbs)
*5 x 52,5 kg ( 121 lbs)
*3 x 57.5 kg ( 127 lbs)

Working sets:
*3 x 65 kg ( 143 lbs)
*3 x 75 kg ( 165 lbs)
* 6 x 82,5 kg ( 182bs) - very good moral support from the spotter, he wanted me to do another but I wanted to do them legit.
* 1 x 97,5 kg ( 215 bs) - I did three reps but I think supported too much, I had to made him admit it but I made a good single way past my TM.
* 1 x 82,5 kg ( 182bs)
* 1 x 82,5 kg ( 182bs) - cranking them both without the spotter..

BBB Benchpress

* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs) - pretty exthausted after these.

Pendlay Rows
* 10 x 70kg ( 154 lbs)
* 10 x 70kg ( 154 lbs)
* 10 x 70kg ( 154 lbs)
* 8 x 90kg ( 198 lbs) - decided to AMRAP this and go up to 220 next set, but failed that so..
* 10 x 70kg ( 154 lbs) - dialing up to 75 next cycle

weighted dips
* :10 x BW + 15kg (33 lbs) How did this progress happened, awesome! I took that plate by mistake so I went on to see if I could keep them up...
* :10 x BW + 15kg (33 lbs)
* :10 x BW +15kg (33 lbs)
* : 10 x BW +15kg (33 lbs)
* :12 x BW + 15kg (33 lbs) Rep PR!


Hanging Pikes
1 x 12
1x 12
1 x 12
1 x 10 - aww! projected to do 5x12
1 x 10


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) -

A decent wrapup of this cycle.

I'll say that's a decent wrap-up.

I sound like James Earl Jones(Darth Vader), and have to say:

The force is strong with this one.

[MKW]

Damn man, bench is getting strong! 215!

[ulsak]

Sometimes you just gotta break the rules. Wait a minute, is that a rule?



Great pulling.

You curl about what I might typically press for a work set.....



I'll say that's a decent wrap-up.

I sound like James Earl Jones(Darth Vader), and have to say:

The force is strong with this one.

You are too kind, sir! Regarding rules: I've learnt along the road. Once you set a goal you gotta keep your eye on the price...no matter what distraction.

Damn man, bench is getting strong! 215!

Thanks Mate..but that was a spotted one..

[lllDBOlll]

Getting stronger grandad!

[Filmbuff81]

Is jealous of curl ability. My wrists are too ****ed for heavy curls.

[rb80]

Ulsak, impressive volume on that bench man, 6x82.5 is decent work also and a 97.5kg single - you've got that 100kg bench in you my friend. Also admire you doing those dips after all that bench, I don't my tri's would be too happy if i tried that!

[Celtic8Laoch]

You are too kind, sir! Regarding rules: I've learnt along the road. Once you set a goal you gotta keep your eye on the price...no matter what distraction.


Thanks Mate..but that was a spotted one..

Eye of the tiger rock, eye of the tiger. Loving your mindset U, im on that objective tunnel vision too. Keep on trucking.

[ulsak]

Getting stronger grandad!

Thanks a lot, you brat!

Is jealous of curl ability. My wrists are too ****ed for heavy curls.

Well, they are on my very limits. But I'm supposed to compete at 48 kg ( 105 lbs) so I have to keep up. I think my wrists get a good work on doing regular rows and cleans. Also I'm emphasing negatives when curling..

Ulsak, impressive volume on that bench man, 6x82.5 is decent work also and a 97.5kg single - you've got that 100kg bench in you my friend. Also admire you doing those dips after all that bench, I don't my tri's would be too happy if i tried that!

The general advice on dips is to try having your body as vertical you can and not get too deep when weighted. I fact, it's actually easier to keep the body vertical having a weight.

Eye of the tiger rock, eye of the tiger. Loving your mindset U, im on that objective tunnel vision too. Keep on trucking.

Yes, don't let anything keep you away from your training and diet. ( severe illness or can pass). That's how I reached and will reach my goals..

[Nexxus]

Your lifts are going up like crazy from where you started out, gj!

[MKW]

You are too kind, sir! Regarding rules: I've learnt along the road. Once you set a goal you gotta keep your eye on the price...no matter what distraction.


Thanks Mate..but that was a spotted one..

Oh, I mis-read it. I thought it said 215 x 1, but got to 3 reps with assistance. It still must have felt good to handle it!

[5_02ls1]

good stuff keep it up...

[ulsak]

Cycle 4 Wave 3 Squat day +1 monday 17 december
Hola companieros!
I had a very nice family weekend; my lil' brother who lives in Stockholm with his family visited me and we went together for my grandson Lennox' namegiving party and later we hung out at my sisters new awesome crip at the waterfront. At sunday me and my daughter went to theater to watch "The Hobbit" , awesome movie ! So I felt rested and refed to take on this squat day:

Pre-warm up

Power Cleans

*5 x 40 kg ( 88 lbs]
*5 x 50 kg ( 110 lbs]
*5 x 60 kg ( 132 lbs] Rep PR!
*2+0 x 70kg ( 154 lbs] Fail! not enough speed..

Squats

warm up sets

*5 x 55 kg ( 88 lbs]
*5 x 70 kg ( 154 lbs]
*3 x 80 kg ( 176 lbs]

working sets

*5 x 95 kg ( 209lbs]
*3 x 105 kg ( 231 lbs]
*5 x 120 kg ( 264 lbs] Rep PR!

singles

*1 x 140 kg ( 308,6 lbs] PR! Awesomeness, I almost didn't make outta hole..but cranked my self up! Foolhardy thing to do without safety rack and spotter..but what the hell...
*1 x 120 kg ( 231 lbs]
*1 x 120 kg ( 231lbs] Lightweight, ftw..

BBB Squats

*10 x 80 kg ( 176 lbs]
*10 x 80 kg ( 176 lbs]
*10 x 80 kg ( 176 lbs]
*10 x 80 kg ( 176 lbs]
*10 x 80 kg ( 176 lbs]

Dragon Flags

* 5 x 20

Romanian Deadlifts

*10 x 110 kg ( 242 lbs)
*10 x 110 kg ( 242 lbs)
*10 x 110 kg ( 242 lbs)
*10 x 110 kg ( 242 lbs)
*10 x 110 kg ( 242 lbs)

Calf Presses with Smiths Machine

*10 x 190 kg ( 419 lbs)
*10 x 190 kg ( 419 lbs)
*10 x 190 kg ( 419 lbs)
*10 x 190 kg ( 419 lbs)
*10 x 190 kg ( 419 lbs) -long time, no see..heavy as but rewarding..

Very nice beginning of the +1 Wave and setting a PR at the end of this year on squats ( even if it was only pararell) was like an early xmas gift. But I think I will refrain from doing such stunts next time, gotta have a spotter for those poundages next time.
Cheers and don't be a fool but lift safely!

[ktj4l]

Congrats on the squat PR! Fuk yeah! That's 3 Euro plates!

[ulsak]

thanks broseph! I want to get an one-plater for OHP tomorrow, and it would be nice to have two-plater for bench before new year!

[rb80]

ulsak, love your work - 5x120kg and a 3 plate squat. Kicking a$$.

[ulsak]

ulsak, love your work - 5x120kg and a 3 plate squat. Kicking a$$.

Thx, mate..now I have just about 35 kg ( 76 lbs) to go and then I'm in dat 1000lbs -club

My figures gone straight up since I started out in the beginning of june:

Deadlift 120 kg -> 182 kg

Squat 105 kg -> 140 kg

Bench 85 kg - > 97,5 kg

OHP - 45 kg -> 57,5 kg

yeah, I love 5/3/1 ...

[mmorton]

Nice job mate

I must know more of this name giving party. What pre-tell is that?

[ulsak]

Thanks brah! Just trying to keep up with rest of pack!
Namegiving party: yeah, it's more like baby shower thing; a non religious ceremony for friends and relatives. A nice excuse for the next of kin to rally up..

[lllDBOlll]

Good job on that big squat!

[Nexxus]

Thx, mate..now I have just about 35 kg ( 76 lbs) to go and then I'm in dat 1000lbs -club

My figures gone straight up since I started out in the beginning of june:

Deadlift 120 kg -> 182 kg

Squat 105 kg -> 140 kg

Bench 85 kg - > 97,5 kg

OHP - 45 kg -> 57,5 kg

yeah, I love 5/3/1 ...

crazy progress there

[HARRYBEAST]

Hell yeah nice increases man

[Stncldsnake]

Another big PR, way to kill it U!!

[Anthony21]

Big time volume!!! Awesome squatting and PR U. Def an inspiration pushing yourself to new levels brother.