Ulsak goes 5/3/1

[ulsak]

Looking strong, Mr. U! Bumpus nailed the technique issues.

Agreed . I get aroused when I'm at the to
the top sets I forget to think

[HARRYBEAST]

Solid sessions bro!


In your vid, your hips rise up before the weight is moving, you're kind of stiff legging them up. I'd work on starting with your hips somewhere in between where you start now and where the weight actually moves. Lock out could be a little stronger, squeeze those glutes to push your hips into the bar. This should get you a nice strong lock out in the knee and hips. MY 2 cents anywho.

Agree with all this. Once you get that down you will notice a big bump in the weights. Nice work though. This pumped me up for my deads later today

[SuffolkPunch]

I have done exactly the same thing with DL in the past. It's hard to stop doing it but very worth it. Your core should be strong enough - just keep the bar in contact with the legs and push those hips through.

And yeah, age, what age? You are as young as the woman you feel.

[ulsak]

Cycle 6, wave 1, Benchpress 3 day Friday 1 february 2013

Hola hermanoses!

Yeah, a busy day, still pretty jacked and focused on the benches, always a thriller how the performance turns out.. provide a vid too

Pre-warmup

* dislocations, sidebends with broomstick
* 3x various pushups ( standard (20 ), diamond ( 20) , crucifix ( 20)

Benchpress

Warm up

* 5 x 52.5 kg ( 116 lbs)
* 5 x 57.5kg ( 126 lbs)
* 3 x 62,5kg ( 138 lbs)

Working sets:

* 3 x 77.5 kg ( 171 lbs) - lol, read wrong in the protokoll, should have been 72 kg
* 3 x 77.5 kg ( 171 lbs)
* 3 x 90kg ( 190 lbs) so far so good



Singles:

* 1 x 95 ( 209 lbs ) -light weight!
* 1 x 95 ( 209 lbs )
* 1 x 95 ( 209 lbs ) - the 100 k lift is closing in!! The weights feel more light than ever!

Pendlay Rows madcow style

* 5 x 42.5kg ( 94 lbs)
* 5 x 52.5kg ( 116 bs)
* 5 x 62.5kg ( 138 lbs) -
* 5 x 72.5kg ( 160 lbs)
* 5 x 82.5kg ( 182 lbs) - vid ..


dips all out
* :19 x BW + 15 kg ( 33 lbs) - not rep PR but decent volume
* :13 x BW + 15 kg ( 33 lbs)
* :11 x BW + 15 kg ( 33 lbs)


Plank and Frozen V

*plank- 3 mins 32 secs - lol way too far from projected 5 mins
* frozen V - 40 s - lol, a tough one..
* plank - 1 min 35 secs -

Biceps

* 10 x 20 kg ( 45 lbs)
* 3 x 46 kg ( 101 lbs)
* 6 x 42.5 kg ( 94 lbs)
* 8 x 40 kg ( 88 lbs)
* 8 x 40 kg ( 88 lbs)

Inclined Dumbell Benchpress
* 8 x 18,8 kg (41lbs)
* 8 x 23,6 kg(52 lbs)
* 8 x 23,6 kg(52 lbs)
* 8 x 23,6 kg(52 lbs)

Chin ups

all out..

* 18 , 12, 11 @ BW

Best benchwork for ages , I'm happy but check the vid guys!

Cheers and lift safely!

[SuffolkPunch]

Nice work. Have you benched 100kg before?

Pendlays look fine to me. There will always be some slight body english. It's hard to know where to draw the line between cheating and not cheating but if you keep it like that then I'd say you can call it strict rows.

[Anthony21]

Nice benching Jari and nice overall workout.

[ulsak]

Thx Suff, I did 102,5 kg ( my actual bodyweight then) a couple of months before my heart surgery. I think 95 kg is more impressive now( lower BW and cutting)

On pendlays I think my form improved lately.

[MakeGoBoom]

solid showing brada, pendlays looked decent, as mentioned before i dont think some english is a bad thing just want to make sure to minimize it. if it starts feeling like your second lift on an oly you're doing it wrong

[ktj4l]

Sounds like that 100kg bench is easily within reach. When are you going for it?

Pendlays look pretty good. Not 100% strict, but I don't think there is enough movement to worry about anything.

And mirin' those planks. Doubt I could crack 3mins at this point. I'll try next week.

[Stncldsnake]

Great workout U! killing it nice benching!

[bigbird916]

What's up U?

Good workouts lately bro, nice benchin!

[ulsak]

solid showing brada, pendlays looked decent, as mentioned before i dont think some english is a bad thing just want to make sure to minimize it. if it starts feeling like your second lift on an oly you're doing it wrong

thanks, I just fight to keep myself steady with straight and tight back, and aim for the ceiling with elbows..so far I feel I got right contact..

Sounds like that 100kg bench is easily within reach. When are you going for it?

Pendlays look pretty good. Not 100% strict, but I don't think there is enough movement to worry about anything.

And mirin' those planks. Doubt I could crack 3mins at this point. I'll try next week.

Thanks, Mein Herr! Depending on how I feel and what kind of spotters be around, I'll go for a try next week. It be a 5-6 weeks ago I made a serious try. The planks ain't joke to perform, the frozen V was even harder..

Great workout U! killing it nice benching!

Thanks Snake, my confidence on benching went up few degrees..

What's up U?

Good workouts lately bro, nice benchin!

Hey Bird, long time no see, hope your cutting goes fine! ( I dropped few lines about at your log..

[jgreystoke]

Cycle 6, wave 1, Benchpress 3 day Friday 1 february 2013





Working sets:

* 3 x 77.5 kg ( 171 lbs) - lol, read wrong in the protokoll, should have been 72 kg
* 3 x 77.5 kg ( 171 lbs)
* 3 x 90kg ( 190 lbs) so far so good



Singles:

* 1 x 95 ( 209 lbs ) -light weight!
* 1 x 95 ( 209 lbs )
* 1 x 95 ( 209 lbs ) - the 100 k lift is closing in!! The weights feel more light than ever!

Pendlay Rows madcow style

* 5 x 42.5kg ( 94 lbs)
* 5 x 52.5kg ( 116 bs)
* 5 x 62.5kg ( 138 lbs) -
* 5 x 72.5kg ( 160 lbs)
* 5 x 82.5kg ( 182 lbs) - vid ..


dips all out
* :19 x BW + 15 kg ( 33 lbs) - not rep PR but decent volume
* :13 x BW + 15 kg ( 33 lbs)
* :11 x BW + 15 kg ( 33 lbs)

Nice benching.

And great work on the rows.

When I row, the "body english" on the heavier sets is something to be believed. It looks like a bent over power clean, lol.

May the Force stay with you, Ulsak.

[MKW]

Still absolutely killing it in here I see! Benching is getting up there.

[Filmbuff81]

Looking great Ul!

Edit: hit send on my iPhone too soon.

Was going to say me an the Mrs. had Swedish Meatballs, mashed potatoes, gravy, ligonberry sauce!

Hopefully we did you proud.

[ulsak]

Nice benching.

And great work on the rows.

When I row, the "body english" on the heavier sets is something to be believed. It looks like a bent over power clean, lol.

May the Force stay with you, Ulsak.

I enclose the same wish for you, brother!

Still absolutely killing it in here I see! Benching is getting up there.

I hope so M! Keep killing it too!

Looking great Ul!

Edit: hit send on my iPhone too soon.

Was going to say me an the Mrs. had Swedish Meatballs, mashed potatoes, gravy, ligonberry sauce!

Hopefully we did you proud.

Awesome..that's food for Oly lifters for sure!

[Jasonk282]

Strong benching U

[ulsak]

Cycle 6 Wave 2 Squat 5 day sunday 3 february 2013


Greetings brotherhood!

Yeah, another sunday squat! I'm going to dentist at tuesday. They are going do some moldnings in order to create a new brigde to replace the crown and pillar I've had to remove last year. The good news is that my insurances, dentals plans and the fact that it's a educational university clinic is going to minimize the cost about 80% from full prize. But it's a long and tedious process, the student who is doing it a meticulous biatch.. so here we go:



Hang Cleans

*15 x 20 kg 45lbs])
*10 x 40 kg ( 88 lbs]
*5 x 50 kg [110lbs] - I though I should start over and practise the hip thrust and racking a bit.

Power Cleans

*5 x 60 kg [132lbs] - went smoothly, not perfect racking yet.
* 0,0 x 80 kg ( 176 lbs) - lol, wanted to get a PR , should have tried 75 kg instead..


Squats

warm up sets

*5 x 65 kg ( 143 lbs]
*5 x 80 kg ( 176lbs]
*3 x 90 kg ( 198lbs)

working sets

*5 x 95 kg ( 209 lbs]
*5 x 105kg ( 231 lbs)
*5 x 120 kg (265 lbs) - had severe difficulties to go below pararell, not good..



Weighted Hanging pikes

* 4 x 8 @ (5 kg )11 lbs- one 2,5kg ( 5,5 lbs)


Snatch Grip Deadlifts

* 5 x 80 kg ( 176 lbs)
* 3 x 110 kg ( 242 lbs)
* 2 x 120 kg ( 265 lbs) - almost lost the grip..
* 8 x 90 kg ( 198 lbs) - feel a bit indecisive here, it's a great excersise but I feel it doesn't hit the hammies the way RDL:s do..Maybe I'll go for the at deload again..

DB Walking Lunges

4 x 12 steps@ Dumbells 29,1 kg (64 lbs) - two objectives at the same excersise: grips and quads. I'm worried about the DOMS tomorrow..

Donkey Calf presses

* 4 x 20 x 80kg ( 176 lbs) - lol, it looked funny to have four plates hanging between the legs..A tribute to Danny boy

I'm a bit worried about the squats, felt too heavy related to last weeks workout. Better racking but still lack of speed and confidence on cleans. But I think it was good to do like Luke once adviced, do it stepwise. It will be snatch complexes next thursday, else it was a great work out!

Cheers and lift safely!

[Jasonk282]

Maybe your cut is affecting your squats?

[ktj4l]

You couldn't break parallel because it felt too heavy or a flexibility issue?

[lllDBOlll]

Pendlays the other day I would maybe say try and keep shoulders back more, looks like you're haunched over the weight.

Unlucky on the squats, I know that feel bro.

Oh... and did it feel good to have something big and heavy swinging between your legs??

[ktj4l]

Oh... and did it feel good to have something big and heavy swinging between your legs??

[ulsak]

Maybe your cut is affecting your squats?

I hope not, but it may be possible..I think I'll have to adjust cut deficit too 400 cals then..

You couldn't break parallel because it felt too heavy or a flexibility issue?

I've been working on flexibility a lot lately, so I think I'm good there. The competion form is about to get pararell, but I will squat after the competetion so I don't want to comprise the form, I'm afraid it's the weights that gets me.. I did go beyond pararell, but not so deep as wanted..

Pendlays the other day I would maybe say try and keep shoulders back more, looks like you're haunched over the weight.

Unlucky on the squats, I know that feel bro.

Oh... and did it feel good to have something big and heavy swinging between your legs??

On pendlays: Good point, bro
On Squats: Hope it was a temporary set back.. but 120 kg x 5 might even be a rep PR, so maybe it's to early to ring the warning bells
On Donkeys: Hehe, sometimes lifting is a dirty business ...

[ktj4l]

Might be getting close to a sticking point on squats. It happens. Keep pushing as long as possible. As long as you get prescribed reps, don't change a thing.

How long have you been cutting now? Might be time to bring calories up to maintenance or slightly above for a week to regain full strength, then continue on your caloric war path.

[jgreystoke]

On Squats: Hope it was a temporary set back.. but 120 kg x 5 might even be a rep PR, so maybe it's to early to ring the warning bells

It is still squatting reps with a weight a lot bigger than you are Ulsak. That's pretty alpha in my book, even if it felt awful.

On Donkeys: Hehe, sometimes lifting is a dirty business ...

80kgs. Sounds really "well hung" lol. I'm sure Mrs U appreciates. We are talking about calf raises of course........

[lllDBOlll]

lol, mirin current rep power

[ulsak]

Might be getting close to a sticking point on squats. It happens. Keep pushing as long as possible. As long as you get prescribed reps, don't change a thing.

How long have you been cutting now? Might be time to bring calories up to maintenance or slightly above for a week to regain full strength, then continue on your caloric war path.

I think I'll adjust deficit right now, but I don't want to do anything drastic before I fail completely. See what next wave brings along..

It is still squatting reps with a weight a lot bigger than you are Ulsak. That's pretty alpha in my book, even if it felt awful.




80kgs. Sounds really "well hung" lol. I'm sure Mrs U appreciates. We are talking about calf raises of course........

lol, mirin current rep power

You are too kind, Grey. Mrs U is happy with the calves too,

[jgreystoke]

You are too kind, Grey. Mrs U is happy with the calves too,

Just fell off my chair laughing.

Now I'm going to do some epic calf raises. Will see if Lady Greystoke will be mirin'.

[SuffolkPunch]

I bet hitting failure on the cleans affected your squat. When that happens, it always seems to knock the stuffing out of me... next time.

[Stncldsnake]

Awesome work U, I wouldn't sweat the squat issue too bad you will have it fixed next time, great job!! Nazareth - nice throw back!