Ulsak goes 5/3/1

[Filmbuff81]

yeah, I'ts a real grip challenge and the hammies get good beating too.

SGDL gives everything a good beating so good on ya for doing them.

[ulsak]

SGDL gives everything a good beating so good on ya for doing them.

lol, don't make me confess I'm doing them for perfecting the oly lifts..

[Anthony21]

That's the type of squatting I like to see, nice big time PRs brother. That's staying Strong(er).

[Filmbuff81]

lol, don't make me confess I'm doing them for perfecting the oly lifts..

Do deads followed by Oly lifts. Bar feels light as a feather provided you don't do too many reps on deads.

[ulsak]

Nice PR. As long as your hips break past your quads you're good to go.

yeah, it's approved ROM at the competetion too, but I will work them harder. I was a awesome feeling to get outta the hole!

Do deads followed by Oly lifts. Bar feels light as a feather provided you don't do too many reps on deads.

Nice ! going to to try some snatches and see how far it takes me. I did a trick Danny taught me when I was about to squat the heavy singles: I did put on another 22 lbs plates and yoked a while, took them off and the bar felt lightweigth..for a while.

[MakeGoBoom]

still waiting on oly vids...ahem.

[ulsak]

still waiting on oly vids...ahem.

Sir, I'll provide one tomorrow, sir!

[MakeGoBoom]

Sir, I'll provide one tomorrow, sir!

damn right you will oly is like porn for me and film me thinks.... well at least me

[ulsak]

damn right you will oly is like porn for me and film me thinks.... well at least me

Me likes them juicy oly stuff too

[Stncldsnake]

Great session congrats on a big PR!! way to kill those legs!!

[ulsak]

Cycle 6 wave 3 OHP & Deadlifts 1 day Tuesday 12 feb 2013

Ciao fratelli!

Yeah, got a busy week, wasn't sure about tomorrow ( early meeting with our local safety inspectors and thursday seemed to be lost due a risk assessment I had to do with one of my clients, so I decided to take on the both lifts today and settle for a short bro day at wednesday if the allowed me that. But when I was finished with this one I got a message that riskmanagement was a cancelled. Irony hits hard..because it was a sh!tty workout:

Oly works

Power Cleans

*5 x 50 kg ( 110 lbs )

Shankle Complexes

*1 x 50 kg ( 110 lbs )
*3 x 40 kg ( 110 lbs )

vid provided...



OHP

warm up

*5 x 35 kg ( 77 lbs )
*5 x 40 kg ( 88 lbs )
*3 x 42.5 kg (94 lbs )

working sets

*5 x 52.5 kg ( 116 lbs )
*3 x 57.5 kg ( 127 lbs ) - very ugly last rep! this doesnt bode well for the singles..
*0,0 x 62.5 kg (138 lbs ) - nope, the first attemp was so close! but the second didn't move much.
*6 x 45 kg ( 99 lbs ) - for sake of decency.

Standing Ab Wheel

*4 x 10

Dead Lifts

warm up

*5 x 90 kg ( 198 lbs )
*5 x 100 kg ( 220 lbs )
*3 x 110 kg (242 lbs )

working sets

*5 x 135 kg ( 298 lbs )
*3 x 155 kg ( 342lbs )
*1 x 175 kg (386 lbs ) - felt sooo heavy, almost fainted due my low bloodpressure..
*1 x 175 kg (386 lbs ) - managed barely this one too
*0 x 175 kg (386 lbs - nope..

Bench Press Madcow style

* 5 x 42.5 kg ( 94 lbs )
*5 x 55 kg ( 121 lbs )
*5 x 65 kg (143 lbs )
*5 x 75 kg (165 lbs )
*5 x 85 kg (187 lbs ) - felt weak and no spotter around. Managed pull myself together and press them with decent form anyway.

Pull ups ( BW 80.2 kg {177lbs}

*10 x BW
*4 x BW + 20 kg ( 45 lbs)
*8 x BW x 10 kg ( 22 lbs )
*8 x BW x 10 kg ( 22 lbs )

Ok, retrospectively I think this was a bad idea to combine it, and besides that I had a lousy sleep again. I should reset the OHP:s but I think I'll go for microplates next wave and try to move on. Deadlifting was not good to day neither didn't the bench albeit I manage to do the prescibed weights. If had known about the cancelled meeting on thursday I might had another outcome. Dont forget to check oly's..

Cheers and lift safely!

[Jasonk282]

Jesus...yeah, that was a bad idea. I like the OLy stuff for a warm up, but if you're looking at getting better at them I would do an oly program. right now you seem to be all over the place. You're CNS took a hell of a beating.

[Anthony21]

Jesus...yeah, that was a bad idea. I like the OLy stuff for a warm up, but if you're looking at getting better at them I would do an oly program. right now you seem to be all over the place. You're CNS took a hell of a beating.

I gotta agree here. You're adding way to much sh!t into 5/3/1 that doesn't really need to be added. I understand watning to work on other things but I think you've lost site of 5/3/1 by adding in to much stuff. I think you need to re-evaluate what your goal is and gear your training towards that goal.

[ktj4l]

Stay safe, Mr. U. No way you should be attempting deadlift singles on a day like that where you almost faint on the first one.

I will let the guys that actually do Oly lifts give you advice on that.

[ulsak]

Jesus...yeah, that was a bad idea. I like the OLy stuff for a warm up, but if you're looking at getting better at them I would do an oly program. right now you seem to be all over the place. You're CNS took a hell of a beating.

Yeah, I know and I try to restrict them to lower body days normally. And keep it light til I feel more confident. But today wasn't a normal day. This layout wasn't not exactly on my wish. More a desperate measure to ensure that this weeks workout will be done. As I stated I wasn't sure at all about wednesday and thursday were impossible before I got the message from the client. Nevertheless I shouldn't messed it up like this. I could have done a "Not doing jack sh!t" at saturday e.g...

I gotta agree here. You're adding way to much sh!t into 5/3/1 that doesn't really need to be added. I understand watning to work on other things but I think you've lost site of 5/3/1 by adding in to much stuff. I think you need to re-evaluate what your goal is and gear your training towards that goal.

Yeah, check what I wrote Jason. It was a bad call but this won't happen again, bro!

Stay safe, Mr. U. No way you should be attempting deadlift singles on a day like that where you almost faint on the first one.

I will let the guys that actually do Oly lifts give you advice on that.

lol, that CNS kick of world peace..

[MakeGoBoom]

Stay safe, Mr. U. No way you should be attempting deadlift singles on a day like that where you almost faint on the first one.

I will let the guys that actually do Oly lifts give you advice on that.

this man, if you want to break into oly that's cool but dont run a full attempt on reg training days. they're a focus lift not matter how you break it down. hence why you dont see me run both, if you want to do speed str stuff to warm up prior to deads or squat and it works for you then do so but use it as a true warm up not just added work.

of your forms....

it was a poor showing as you said and that's alright but you hae to learn how to fail safely if you're going to do oly.

power cleans- for heavens sake don't lean back in your catch. i see a-holes encouraging this at the crossfit gym and it's the one thing i will stop what i'm doing and argue. now i'm by no means very talented at oly but there's somethings you simply can not do and this is one of them. you will get hurt.... period. even if you don't you're taxing your back in all the wrong ways, so add in heavy deads and you're pretty lucky you're still standing bro. receiving the bar is always downwards. anything above parallel constitutes a "power" movement. that's the sole distinction. it's become a misconception that you have to catch at full vertical due to bodybuilders trying to maximize the work on their traps. if you want ot catch vertical fine. if you have to lean back either lower the weight or just drop down some. need to get elbows up higher if you're going to go into oly. doesnt much matter for low weight power cleans but might as well train correctly to avoid poor form.

real quick before i go into the shankle, parts of an oly lift explained in layman's terms.

1st lift- dead lift w/ altered angle and hook grip, from ground to just above knee. speed isnt important here. w/ practice it will develop but just lift the bar off the ground at first.

2nd lift- high pull from above knee. here's where speed comes into account. once you crest the knee you need to high pull w/ an explosive hip drive, neither one alone is enough to clean the big weight. it's the most important part and hardest to develop IMO.

receiving the bar- or the catch, however you want to look at it. elbows up to form a shelf. catching the bar as the body moves DOWNWARD (vertical power clean catch excluded).

squat- self explanatory, front squat at a high rate of speed.

jerk- 3 main ways to play this. can also be done on the upshoot of the squat but i dont recommend it.
standing jerk: again self explanatory. legs stay planted, dip down explode up w/ press, drop under the weight while it travels up, lock out the jerk. usually what you see the big uns run
split jerk: same process except during bar shoot you split into the lockout. try overhead lunges, whatever leg feels more comfortable going forward should be your forward leg.
squat jerk: newer one. same principle except you go back down into a full squat to lockout. the chinese were running this with success and kendal what's his name was trying as well w/ limited success. i think it's wicked hard. i run the split, poorly, as you've seen.

shankle complex-
back angle was decent. always hips down is what you're shooting for as supposed to a dead. first hip thrust looked decent. after that you weren't resetting. you were simply hip thrusting and that's not the movement. it's teaching the second lift and really the complex is more of a for fun type movement. not the best development movement but it has it's plus sides. you need to reset to just above the knee and do the start of your second lift. reception of the bar was not bad for how new you are just get those elbows up. your jerk looked sloppy as to be expected. you shoot your front leg hard and rear leg lazy. that rear leg need to get back and get back fast and hard.

also you're doing the complex wrong just a heads up. it's pull from the ground, pull from above the knees 3 times then on the 4th time its a full clean. so basically on your 5th pull (counting the one from starting pos) you're going into a FULL clean and jerk. so all the way down w/ your catch. the jerk is preformed twice. also i dont recommend doing it for more reps then one. go watch your vid, see where the weak points were and hit it again.

again jari, you're a beast but don't fall into the super man mode. it get's counter productive. if you're going to train for your comp train for your comp. you can still hit power movements or oly movements as 1 focus lift for the day but chances are you're going to over do it. see.... me

speed str work is incredibly taxing on the cns. even at light weight the acceleration it takes to preform the movement is considerable. also if you're going to do a training session that involves oly/speed str stuff gives yourself a 10 minute cool down before you go into your regular training. unless of course you're doing it as a warm up for squats/deads like mentioned above. a lot of guys have great results doing a spped movement at low weight then throwing heavy lifts.

again man, just be careful. i train without a coach and it was a process to get even close to decent. after my injury and slow lifting for 7 months i'm still only gradually getting back into it. i lost like 95 lbs on cleans alone, and my forms are all over the place bro. if you train uncoached (yes i know it's not a word) you really have to do the time studying film and studying you own film or you end up hurt. they're high risk movements to begin with. also you dont have oly weights that are specifically designed to be higher then a human body on the ground and dropped. learning how to fail safely is one of the biggest parts of oly.

sorry for the epic, but i see a lot of people get hurt self training.

[ulsak]

thanks a lot, It was really helpful pointers here...wish I could rep you bro!

[Stncldsnake]

Other than what is being stated, the workout itself was a good one, just like you are advising me to do lift safely U!!

[MakeGoBoom]

thanks a lot, It was really helpful pointers here...wish I could rep you bro!

no worries man. you always give sage advice just wanted to return the favor of the limited experience i have

[MakeGoBoom]

one of the better breakdowns out there-

[jgreystoke]

Nice PRs on Clean and Squat.

Snatch grip deads are new. Guess the range of motion wasn't enough for you pulling clean grip. Another way to make something more of a challenge

[Filmbuff81]

one of the better breakdowns out there-

Great video as are these ones from glenn pendlay I had mentioned before

http://www.allthingsgym.com/2011/10/...glenn-pendlay/

Right now you're just kinda humping the bar and doing a reverse curl.

MaekgoBoom gave you good pointers so I won't go too far into detail otherwise things will get muddled.

But if you follow what has been said and look at the videos your bar path will be more vertical and back versus sorta like an S the big reverse C it currently is from getting way out in front of you from the hip thrust.

[ulsak]

one of the better breakdowns out there-

Nice PRs on Clean and Squat.

Snatch grip deads are new. Guess the range of motion wasn't enough for you pulling clean grip. Another way to make something more of a challenge

thanks, grey but I'm kinda novice at the oly stuff, it was a horrible form at the clean.

Great video as are these ones from glenn pendlay I had mentioned before

http://www.allthingsgym.com/2011/10/...glenn-pendlay/

Right now you're just kinda humping the bar and doing a reverse curl.

MaekgoBoom gave you good pointers so I won't go too far into detail otherwise things will get muddled.

But if you follow what has been said and look at the videos your bar path will be more vertical and back versus sorta like an S the big reverse C it currently is from getting way out in front of you from the hip thrust.

very useful stuff. I'm going to go lightweight a practise it on the deload week.

[ulsak]

bro day thursday 14 february

I "heart" those days when you are timing everything right. I was pretty p1ssed about doing it wrong at tuesday when it showed that I could have done deadlifts today due the cancelled risk assesment meeting. When I went to gym the had almost no plates to go and just one oly bar and three customers in queue for using it ( happens very rarely) so I after all it was the best call then. Now my plan was to pick up Biceps curls, practise few clean excersises ( props to Filmbuff and MakeGoBoom for providing the videos! ) and do some casual bro work and abs and here it is.

Cardio bunny: Intervals

* 2 km

Oly works: practising cleans- hang, pull and full PC:s

* the bar only 20 kg ( 45 lbs) : 20 x 3

* 40 kg ( 88 lbs) x 5 x 3

* Power Cleans and Front Squats 60 kg ( 132 lbs) x 5

Dragon Flags

*3 x 20

Various Pull ups

* medium grip x 10
* wide x 10
* narrow x 10

Preacher Curls machine

* 3 x 12 @ 36 kg ( 79 lbs) - dunno how to compare - it must be at least 18 months ago I did this..

Triceps V-bar extension machine

* 3 x 8 x 57 kg ( 125 lbs) - same deal here...

Hyper Extensions

*1 x 20
*1 x 20 x 5 kg ( 11 lbs) -plate behind the neck
*1 x 20 x 10kg ( 20 lbs) -plate behind the neck

Cross body Curls a cable device

* 3 x 8 @ 20 kg ( 45 lbs) - yeah, felt like a real bro here..

Triceps straight bar pull down

* 3 x 10 x 45 kg ( 94 lbs) -nice excersise

TRX band sitting pull ups

* 3 x 8 x BW [80 kg ( 176 lbs) -you sit with you legs fully stretched out, your arm should just reach up to the handles and the you pull yourself up without bending your legs and go down without hitting your arse to the floor. Good for lats, biceps and stomach

Standing Straight Barbell Curls

* 3 x 8 x 40 kg ( 88 lbs)
* 1 x 30 kg ( 66 lbs)
* 1 x 28 x 20 kg ( 45 lbs) - pumping the arms to the limit

Awesome bro day! I was pretty pleased with it. Going to get a good rest, because I'm taking a day off from my work and cook some good stuff for Mrs U and me, it's Valentines day!

Yippie Kaye Yeah, brocheros! ..and lift safely!

[lllDBOlll]

Bro you're gunna make all kindz of bro gains bro doing that bro split bro

[ktj4l]

Please scream like this when you Oly lift:

[ulsak]

Perkele!

that's is a finnish curse..yeah, very inspirational. A guy cleans stuff that's on your limits on deadlifting:.

[ktj4l]

Perkele!

that's is a finnish curse..yeah, very inspirational. A guy cleans stuff that's on your limits on deadlifting:.

True.

There is also a video of him squatting 245kg at 83kg body weight...

[lllDBOlll]

Couldn't see vid thumbnail on phone.

Expected Milko.

Left satisfied.

[ulsak]

Bro you're gunna make all kindz of bro gains bro doing that bro split bro

The biceps grew a couple inches bro