Ulsak goes 5/3/1

[Jasonk282]

holy chit you cut 6 months for 11 lbs?

[Celtic8Laoch]

Fack man 6 for 11lbs, thats crazy, would of been better off on a recomp, but you needed to for the comp right.

That plank video, I dont get it, just looks like his azz is higher up than a regular plank, wouldn't that make it easier :/ ?

[ulsak]

Fack man 6 for 11lbs, thats crazy, would of been better off on a recomp, but you needed to for the comp right.

That plank video, I dont get it, just looks like his azz is higher up than a regular plank, wouldn't that make it easier :/ ?

Kraut described how perform them, which is more than met your eyes on the vid. You need to squeeze your glutes, pull up and contract your stomache, have your elbows stretched further than normal plank, press with your feets and elbows towards the center. To sum up, it was a f'king nightmare...

[ulsak]

holy chit you cut 6 months for 11 lbs?

Fack man 6 for 11lbs, thats crazy, would of been better off on a recomp, but you needed to for the comp right.

That plank video, I dont get it, just looks like his azz is higher up than a regular plank, wouldn't that make it easier :/ ?

but I have also measured myself and learned that my bf gone down from 15,2 - 13,5 % , my waist have changed from 32 inch to 30 inch and my chest gone up half a inch, thighs one inch up, biceps and wrists(!) half a inch. So I guess I have done some lean muscle mass.

It's not a big issue. My weight has been almost constant ( 173 - 187) for 14 months now. I and was perfectly happy even at 190..

[Celtic8Laoch]

but I have also measured myself and learned that my bf gone down from 15,2 - 13,5 % , my waist have changed from 32 inch to 30 inch and my chest gone up half a inch, thighs one inch up, biceps and wrists(!) half a inch. So I guess I have done some lean muscle mass.

It's not a big issue. My weight has been almost constant ( 173 - 187) for 14 months now. I and was perfectly happy even at 190..

Nice even do you lost, your lbm must have shot up, perfect example of how weight is only a small factor the leaner you get.

[jgreystoke]

Great deads Jari.

Only six months? Thought you were cutting almost since the Moon landings, lol.

I cut 20lbs in three months since the start of the year. I suppose I had a lot more to lose. Now bouncing(not literally) back.

[Nexxus]

but I have also measured myself and learned that my bf gone down from 15,2 - 13,5 % , my waist have changed from 32 inch to 30 inch and my chest gone up half a inch, thighs one inch up, biceps and wrists(!) half a inch. So I guess I have done some lean muscle mass.

It's not a big issue. My weight has been almost constant ( 173 - 187) for 14 months now. I and was perfectly happy even at 190..

that's crazy, gj. Some recomp obviously went on here even if you were generally in a caloric deficit!

[Anthony21]

Strong pulls for a skinny guy

[ktj4l]

Kraut described how perform them, which is more than met your eyes on the vid. You need to squeeze your glutes, pull up and contract your stomache, have your elbows stretched further than normal plank, press with your feets and elbows towards the center. To sum up, it was a f'king nightmare...

"If you’re doing everything correctly, you won’t be able to hold this position for any more than twenty seconds max. If you can hold it for longer, you’re simply not contracting hard enough. If done correctly, you will be dropping to your knees within the ten-second mark." - Full article about the Hardcore Plank: http://articles.elitefts.com/trainin...ardcore-plank/

[Anthony21]

IMO the best ab movement for carryover to your squat & deadlift is standing close and wide cable crunches.

[HARRYBEAST]

IMO the best ab movement for carryover to your squat & deadlift is standing close and wide cable crunches.

Thanks Ant I am going to give these a go after Deads today. I hate decline situps anyway

[ktj4l]

IMO the best ab movement for carryover to your squat & deadlift is standing close and wide cable crunches.

Yeah, I like these too. Haven't done them in a while though.

[Juicemw]

wish I thought of these on my Dead's day yesterday. Definitely going to do these instead of decline sit ups on leg and back day.

[Anthony21]

Thanks Ant I am going to give these a go after Deads today. I hate decline situps anyway

IMO declines have no carry over at all to the big lifts and are a waste of time. This is the only ab movement that I do.

wish I thought of these on my Dead's day yesterday. Definitely going to do these instead of decline sit ups on leg and back day.

Hope it works for you bro.

[HARRYBEAST]

IMO declines have no carry over at all to the big lifts and are a waste of time. This is the only ab movement that I do.



Hope it works for you bro.

I liked them. What does Wade think?

[ulsak]

I do them kneeling at my row day. Just do the switchie then!

[Anthony21]

I liked them. What does Wade think?

Idk but I would assume he doesn't mind. He just wants me to get whatever core work in 2x a week, my choice pretty much. I'll always do these over any other core movement cause the carry over to squat and deads is there.

[Jasonk282]

Unwashed unaware of the carry over. Ill be doing these for sure from now on.

3*10 sound right?

[Juicemw]

Unwashed unaware of the carry over. Ill be doing these for sure from now on.

3*10 sound right?

I think he said he usually does 4x10-30 depending.

[Anthony21]

Unwashed unaware of the carry over. Ill be doing these for sure from now on.

3*10 sound right?

Starting out yeah that's fine. You can take them up even more if you wanted to. Me I aim for 100 total reps based of Wade's training.

[ulsak]

Cardio day Wednesday 15 may

Ciao frattelli!

Was busy with inspections ( work safety) at my district. Everyone has shaped up and done their homework from previous inspection and every went smooth. So I came home early and was able to do some conditioning dispite the worst sleep for weeks:

Sleep rate

* duration: 6:16
* quality : 32% - felt that in the morning
supplements
* 3 scoops of Zova
* 2 scoops of BCAA
* Multivitamines
* Omega 2
* D-vitamin

Running:
* 0:13:00 || 2 km || flat (+100 pts) - to the gym ( the new one..)
* 0:13:00 || 2.1 km || flat (+113 pts) - to a store where I expected them to sell inexpensive training outfits..had none. Left disappointed.
*0:06:00 || 900 m || flat (+37 pts) - back home
Running (Intervals/Sprints):

*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts) - tried out the short track for sprint, suggested the staff a prowled sled, it got actually noted that for real!

Pull-Up:

*10 reps (+80 ps)
*10 reps (+80 pts)
*10 reps (+80 pts)
*10 reps (+80 pts)

Dips - Triceps Version:

* 10 reps (+48 pts)
* 10 reps (+48 pts)
* 10 reps (+48 pts)

Cable Crunch:

* 220.5 lb x 20 reps (+38 pts)
* 220.5 lb x 20 reps (+38 pts)
* 220.5 lb x 20 reps (+38 pts)
* 220.5 lb x 20 reps (+38 pts)
* 220.5 lb x 20 reps (+38 pts)
* 220.5 lb x 20 reps (+38 pts) - adapting the method Ant suggested..

Nice cardio day, I had more energy in me than I thougth. Also the wether improved a lot during that day so I was insprired.

Cheers and lift safely!

[Juicemw]

Nice cardio day for sure Uls. Are cardio days now considered your rest days? . Nice work on crappy sleep quality though. But at least you got in 6hours with it. Must of just been a lot of movement.

[ulsak]

Nice cardio day for sure Uls. Are cardio days now considered your rest days? . Nice work on crappy sleep quality though. But at least you got in 6hours with it. Must of just been a lot of movement.

Thanks Juice! No I'm sure about bad sleep rate. I was tossing around and woke up too soon, failed to fall asleep
The sleep cycle reading pretty much nailed it..

[Juicemw]

Thanks Juice! No I'm sure about bad sleep rate. I was tossing around and woke up too soon, failed to fall asleep
The sleep cycle reading pretty much nailed it..

Np bud. Glad sleep cycle is working out for you at least. Too bad your sleep isn't haha.

[Nexxus]

I like how you incorporated bodyweight exercises into your cardio days

[MakeGoBoom]

strong day my friend, about to go hit close to the same, except with some neck work

[ktj4l]

I threw up a little bit in my mouth reading that cardio workout.

[Jasonk282]

Nice sprints, might have to do some myself pretty soon.

[Stncldsnake]

Nice session U!!

[ulsak]

I like how you incorporated bodyweight exercises into your cardio days

need that dip/pull up frequency bad..

strong day my friend, about to go hit close to the same, except with some neck work

the weather is more kind now so it felt good...

I threw up a little bit in my mouth reading that cardio workout.

lol, you should regard outdoor running as an opportunity display your big quads to the german ladies ....

Nice sprints, might have to do some myself pretty soon.

doing 20 next time..

Nice session U!!

thanks snake..cardio days can be fun!