Ulsak goes 5/3/1

[Celtic8Laoch]

Strong going man @140, dat aint to joke yo, but man did you have no safety at all? what would you of done if you got stuck, you crazy swede you!

[MakeGoBoom]

Really impressed jari. If you beat me back to a 2 plate c&j i may cry

[ulsak]

Strong going man @140, dat aint to joke yo, but man did you have no safety at all? what would you of done if you got stuck, you crazy swede you!

I know, Kelt. It was insane. It was kinda DEFCON 1 on all systems before I got up from that hole...definitely a spotter next time.

Really impressed jari. If you beat me back to a 2 plate c&j i may cry

Thanks, On oly lifts: It will take a while b4 that happens, marine... Need more advice on technique.. I took some time and used my iPhone to have briefing on form, but I that wasn't enough..

[5_02ls1]

nice squat pr...

[MKW]

Damn, U, that's a sick session! 3 bills!

[ulsak]

Cycle 4, Wave 2 OHP 3 + day tuesday 18 december

Hello there guys!

I felt good today and determined to do whatever it takes to crush that plateau that been haunting me. Well rested and recovered enough ( woke up coughing but took care if swiftly) - no biking to work at these severe sub-zero conditions until my throat is 100% OK. But here is the workout in it's glory:

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 50 kg ( 110 lbs)
* 3 x 55 kg ( 121 lbs)Lightweight.. Decides to rip the bar of the minor plates and load it with the 20 kg ( 45 lbs) plates, for the symbolic value..
* 1 x 60 kg ( 132 lbs)Epic PR! I cranked it from the bottom to the top!!! But now way I could press another, lol..

singles:

* 1 x 60 kg ( 132 lbs)
* 1 x 60 kg ( 132 lbs) I think the euphoric state made it easier to push these up.

BBB Klokov Press supersetted with weighted Pull-ups

* :10 x 37,5 kg ( 83 lbs) -> 10 x 5 kg ( 11 lbs) + BW Pull-ups Rep PR!
* :10 x 37,5 kg ( 83 lbs) -> 8 x 5 kg ( 11 lbs) + BW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 8 x 5 kg ( 11 lbs) + BW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 8 x 5 kg ( 11 lbs)) + BW Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 6 x 5 kg ( 11 lbs) + BW Pull-ups - The Pull-ups just got harder, need to make them with another 11 lbs to achieve competetion mode..


* Ab roll 4 x 40

Kroc rows

* :20 x 36.9 kg (81 lbs)
* :20 x 36.9 kg (81 lbs)
* :21 x 41.6.2 kg (92 lbs) Missed the PR again, the grip was awful..
* :10 x 41.6.2 kg (92 lbs) punished myself with an extra set..


Side lateral raises

* 10 x 16,6 kg ( 36 lbs)
* 10 x 16,6 kg ( 36 lbs)
* 10 x 16,6 kg ( 36 lbs)
* 10 x 16,6 kg ( 36 lbs)
* 13 x 16,6 kg ( 36 lbs) Rep PR..

Learnt a lot about myself the past weeks on mental attitude. Maybe MakeGoBooms reversed psychologi stunt help at bit too. Bitching about failures don't help at all, you got to summon mental strenght to get over stuff.. No +1 reps but an important border is broken; One plate for OHP, Three plates at the squats and Four Plates on Deads, will it be a Two-plate press on Bench?


Cheers and lift safely!

[ktj4l]

You should have the two plate bench. Congrats on the OHP PR!

[Celtic8Laoch]

Guys I know this is gonna sound like a troll question but I genuinely dont know the answer. What is one plate? I see it being used all the time but have no idea what the term means. If I had to guess id say one plate is a certain amount of weight by olympic standards? I dunno anyone enlighten me?

[thnikkaman]

Guys I know this is gonna sound like a troll question but I genuinely dont know the answer. What is one plate? I see it being used all the time but have no idea what the term means. If I had to guess id say one plate is a certain amount of weight by olympic standards? I dunno anyone enlighten me?

Anyone feel free to correct me if I'm wrong:

One plate is 1 45lb (20Kg) plate on each side of the bar. So if you have achieved a 3 plate deadlift, you are saying that you can deadlift 315 lbs.

[Nexxus]

Push up your max, AND THEN REPEAT 2 MOAR TIMES!

nice going, and gl with the bench!

[lllDBOlll]

Way to go on repeating that PR mate

[HARRYBEAST]

Anyone feel free to correct me if I'm wrong:

One plate is 1 45lb (20Kg) plate on each side of the bar. So if you have achieved a 3 plate deadlift, you are saying that you can deadlift 315 lbs.

this is correct. But we should only talk pps if it is 4 or more per side

[thnikkaman]

this is correct. But we should only talk pps if it is 4 or more per side

Thanks. I'm still a noob myself, care to explain the alphabet "pps"? Plates Per Squat?

[HARRYBEAST]

Thanks. I'm still a noob myself, care to explain the alphabet "pps"? Plates Per Squat?

plates per side. I was just kidding with having to have 4 to say it though. We all have to start somewhere

[thnikkaman]

plates per side. I was just kidding with having to have 4 to say it though. We all have to start somewhere

Thanks for the explanation. And I'll get there in time, or I'll die trying.

[ktj4l]

plates per side. I was just kidding with having to have 4 to say it though. We all have to start somewhere

I'll never be allowed to say pps in an overhead press context then. Fuk the rules!

[HARRYBEAST]

I'll never be allowed to say pps in an overhead press context then. Fuk the rules!

I have never seen that before either. That would be crazy.

[MakeGoBoom]

lol f*cking censorship wont let me post the img because it edits f*ck brb


not as awesome img as original img, img

[Celtic8Laoch]

Anyone feel free to correct me if I'm wrong:

One plate is 1 45lb (20Kg) plate on each side of the bar. So if you have achieved a 3 plate deadlift, you are saying that you can deadlift 315 lbs.

Then I have a 3 plate dead. Thanks for the explanation man.

[thnikkaman]

Then I have a 3 plate dead. Thanks for the explanation man.

No problem. You do it with or without straps? First time I did it (set of 5), it destroyed my hands.

[Celtic8Laoch]

No problem. You do it with or without straps? First time I did it (set of 5), it destroyed my hands.

Without starps @ 145kg 2 weeks ago. I only managed 2 when my grip gave out. Ive never used straps, dont even own a pair ha. What you mean by it destroyed your hands?

[thnikkaman]

Without starps @ 145kg 2 weeks ago. I only managed 2 when my grip gave out. Ive never used straps, dont even own a pair ha. What you mean by it destroyed your hands?

I literally ripped a callous off my palm that I had developed from doing deads up to that point. I also got a couple very small blood blisters in a few of my fingers. After that round I decided to reset my deadlifts, and get a pair of $5 straps from my local Play It Again sports. I'd use chalk if my local gym allowed it; I don't feel like I'm sacrificing grip strength by using straps.

[HARRYBEAST]

I literally ripped a callous off my palm that I had developed from doing deads up to that point. I also got a couple very small blood blisters in a few of my fingers. After that round I decided to reset my deadlifts, and get a pair of $5 straps from my local Play It Again sports. I'd use chalk if my local gym allowed it; I don't feel like I'm sacrificing grip strength by using straps.

you can also get liquid chalk. Most gyms allow that

[Celtic8Laoch]

I have liquid grip of my own. Isnt using straps sacrificing your grip?

[HARRYBEAST]

I have liquid grip of my own. Isnt using straps sacrificing your grip?

depends what you are using your grip for. I do rep work with straps and use chalk only for 1 rep attempts. If I go chalk only the whole workout my grip is too weak to handle the heavy weight by the time I get to singles

[thnikkaman]

I have liquid grip of my own. Isnt using straps sacrificing your grip?

I only use straps when I'm going new weight, and only after I've tried a rep or two.

[ulsak]

this is correct. But we should only talk pps if it is 4 or more per side

Yeah, Now I know. But there is a certain psychological symbolism to slide on the heaviest plates, at least for me.

lol f*cking censorship wont let me post the img because it edits f*ck brb


not as awesome img as original img, img

lol! yea, I'm tiny but the strenght is on its way--

I have liquid grip of my own. Isnt using straps sacrificing your grip?

I avoid straps and I have done without them because I'm doing heavy rows and shrugs not just for the excersise itself but also for the grip strength

depends what you are using your grip for. I do rep work with straps and use chalk only for 1 rep attempts. If I go chalk only the whole workout my grip is too weak to handle the heavy weight by the time I get to singles

This^^^ - but I haven't reach those levels that Harry dwells upon yet..

[rb80]

Way to go Ulsak, got that one plate OHP. Look forward to seeing a two plate bench from you tomorrow!

[HARRYBEAST]

This^^^ - but I haven't reach those levels that Harry dwells upon yet..

Bolded for importance

[ulsak]

Anyone feel free to correct me if I'm wrong:

One plate is 1 45lb (20Kg) plate on each side of the bar. So if you have achieved a 3 plate deadlift, you are saying that you can deadlift 315 lbs.

Wellcome aboard, Mate!