Ulsak goes 5/3/1

[Anthony21]

Fuking christ man talk about volume haha. Nice work.

[MakeGoBoom]

...... tomorrow on Montel we talk to people who have impulse control issues

[jasolhe]

deload week...lol

Cycle 12, wave 4 - Full body deload : part one tuesday 16 july

Sunny Greetings from Swedish Summer at its best!

Back from a short vacation trip at Strömstad, mrs U:s former home town. A lot of childhood memories for her and great place
to spend a vacation at. We were all over the place, shopping, sightseeing, at beach and a short visit at the local spa and bath
facility:

Sleep: didn't measure, it was great at hostel
Supplements : none, ate like a beast

Pre- warm ups

some stretching, mobility moves, air squats, push ups and..

Power Clean:
* 66 lb x 4 reps
* 132 lb x 1 reps
* 132 lb x 1 reps

Barbell Deadlift:
214 lb x 5 reps (+112 pts)
214 lb x 5 reps (+112 pts)
231 lb x 5 reps (+126 pts)
231 lb x 5 reps (+126 pts)
242 lb x 5 reps (+135 pts)
242 lb x 5 reps (+135 pts)

Front Squats
* 57,5 kg - 126 lb x 10
* 57,5 kg - 126 lb x 10
* 57,5 kg - 126 lb x 10
Kroc Rows:
74 lb x 10 reps (+43 pts)
92 lb x 10 reps (+49 pts)
92 lb x 10 reps (+49 pts)

Dragon Flag:
12 reps (+36 pts)
12 reps (+36 pts)
12 reps (+36 pts)

Standing Military Press: supersetted with Pull-Up:
* Pull-Up- 10 reps
* 32,5 kg - 72 lb x 10 reps
* Pull-Up- 10 reps
* 35 kg -78 lb x 10 reps
* Pull-Up- 10 reps
* 35 kg -78 lb x 10 reps
* Pull-Up- 10 reps

Barbell Curl:supersetted with Dips - Triceps Version:
* 35 kg -78 lb x 10 reps
* Dips -15 reps
* 35 kg -78 lb x 10 reps
* Dips -15 reps
* 35 kg -78 lb x 10 reps
* Dips -15 reps

Cable Crunch:
200 lb x 20 reps
200 lb x 20 reps
200 lb x 20 reps

conditioning
* 5-6 lenghts ( 25 yards) of mixed swimstyle in the pool.

Pretty messed up layout and I did it quite fast and crossfit stylish, mrs U was keen on go for a shopping galore later.
The local guys looked pretty baffled. lol.I t seems like serious lifting wasn't a deal up there ... either.

Cheers and lift safely!

[ulsak]

Cycle 12, wave 4 - Full body deload : part twofriday 19 july

Hello there!

Busy day today. My lovely grandchildren are arriving from Karlstad so it's a lot of housecleaning, shopping and stuff to do. Did this workout pretty early this morning

[b]Sleep: didn't measure, it was great at hostel
[b]Supplements : none, ate like a beast

Pre- warm ups

Treadmill run
* 10 minutes - medium pace.

Power Clean:
* 20 kg - 45 lb x 20 reps
* 20 kg - 45 lb x 20 reps
* 20 kg - 45 lb x 20 reps

Barbell Squats: supersetted with Hanging pikes

warm up sets

*80 kg - 176 lb x 5 reps
* Pikes x 5 reps
*80 kg - 176 lb x 5 reps
* Pikes x 5 reps
* 80 kg - 176 lb x 5 reps
* Pikes x 5 reps

Working sets

* 85 kg - 187 lb x 5 reps
* Pikes x 5 reps
* 85 kg - 187 lb x 5 reps
* Pikes x 5 reps
* 85 kg - 187 lb x 5 reps
* Pikes x 5 reps

Bench Press: supersetted with Pull ups

warm up sets

* 60kg - 132 lb x 10 reps
* Pull-Up- 10 reps
* 60kg - 132 lb x 10 reps
* Pull-Up- 10 reps
* 60kg - 132 lb x 10 reps
* Pull-Up- 10 reps

Working sets

* 65kg - 143 lb x 10 reps
* Pull-Up- 10 reps
* 65kg - 143 lb x 10 reps
* Pull-Up- 10 reps
* 65kg - 143 lb x 10 reps
* Pull-Up- 10 reps

assist lifts

Barbell Squats: supersetted with Standing cable crunces

* crunches 102.5 - 226 lb x 20 reps
* Squats 85 kg - 187 lb x 10reps
* crunches 102.5 - 226 lb x 20 reps
*Squats 85 kg - 187 lb x 10reps
* crunches 102.5 - 226 lb x 20 reps
* Squats 85 kg - 187 lb x 10reps
*crunches 102.5 - 226 lb x 20 reps

Standing Military Press: supersetted with Chin-Up:
* chin-ups 10 reps
* 40 kg - 88 lb x 10 reps
* chin-ups 10 reps
* 40 kg - 88 lb x 10 reps
* chin-ups 10 reps
* 40 kg - 88 lb x 10 reps
* chin-ups 10 reps

Pendlay Rows
* 80 kg - 176 lb x 8 reps
* 80 kg - 176 lb x 8 reps
* 80 kg - 176 lb x 8 reps


conditioning
The Bear @ 40 kg - 88 lb
* 3 x 5 rounds

Prone Lying Leg Curls

* 60 kg - 132lb x 15 reps
* 60 kg - 132lb x 15 reps
* 60 kg - 132lb x 15 reps - forgot the RDL:s so I did these..

Once again kinda crossfittish and intense, mrs U wanted to go for her workout sesh too...

Cheers and lift safely!

[Jasonk282]

Did I just read you did 4 sets of 20 rep squats?

[ulsak]

Did I just read you did 4 sets of 20 rep squats?

Well ...
Cable crunches at 226 lbs 4x20
BB squats at 187 lbs 3 x 10

But I guess the day will come when those volumes happens

[Jasonk282]

Well ...
Cable crunches at 226 lbs 4x20
BB squats at 187 lbs 3 x 10

But I guess the day will come when those volumes happens

ok, i though iwas was squats and crunches like you had it set up.

[MakeGoBoom]

Strong Jari. Really maximizing you cost per session ratio lol

[jasolhe]

nice job!..i've got to take a jab at the the medium pace comment (youtube it adam sandler)

[ulsak]

Conditioning day saturday 20 july

Howdy!

So I'm 54 years today. Don't know what to write about that. Anyway, my son-in-law, my daughter and my grandchildren from Karlstad was visiting. I tricked my in-law for a hill sprint session. He did approve:

* 2 x 5 hill sprints @ 40 yards
* 1 + 3,2 km jogging
* 2 x 10 pull ups
* 2 x 10 hanging pikes

A nice session. We met one of my neighbours out in the park so we got the speed boost on back home.

Cheers and lift safely!

[ktj4l]

Very nice session. Happy birthday, Mr. U!

[Jasonk282]

grattis på födelsedagen

Yeah, I goggle translated that shiat.

[ulsak]

Tack så mycket min bror! ( google dat!)

[Filmbuff81]

Lol I love the Jari Deload.

Add more volume and prosper.

[Celtic8Laoch]

Happy belated birthday yari!

[Jasonk282]

Tack så mycket min bror! ( google dat!)

lol

[Anthony21]

Stout looking deload.

[ulsak]

Cycle 13, wave 1, 555 week, 2-days a week edition, squats Monday 22 july

Hello!

So far it has been the best summer for a decade here in Sweden. Hot and nice weather so I have been enjoying my vacation with partying, beach and some workouts. As I wrote for the saturdays logging, my son-in-law, Daniel is visiting us, so I took him along to my new gym for a squat session. It's the 2 days a week template which will take me two weeks to complete for the first wave. At thursday, if things fall in place as I planned I go for benching. Next week will be deads and presses. But here is the first workout:

Sleep - well, how do you expect it to be when you have a toddler at 8 months sleeping in next room?

Supplements - one scoop of BCAA. Multivitamins and fishoil. I have planned to skip the BCAA completely for couple of cycles and see if I can make it with just eating like a pro and still go fasted training.

Pre warm ups

* running to gym at slow pace ( 8 mins and 1.3 km ( < 1 mile)

* Kettlebell swings a 20 kg ( 45 lb) 3 x 20

Main Lift

Barbell Back Squats

warm up sets

* 75 kg - 165 lb x 5
* 85 kg - 187 lb x 5
* 90 kg - 198 lb x 3

working sets

* 95 kg - 209 lb x 5 - this were my in-law made and single and had to take rest.
* 110 kg - 242 lb x 5
* 120 kg - 265 lb x 5 - lol, better than on that dreaded competetion.. - and all unbelted!

back off set

* 85 kg - 187 lb x 10 - I would done some joker sets but decided to go for back off sets in order to let Daniel have some volume too. He made five. And it's really a great effort, he has not access to safety racks and good equipment at his gym. He will be moving and changing gym.

Assist Lift

Deadlifts

* 120 kg - 265 kg x 3 - this is were Daniel had to stop, but on the other hand he did with very good form!
* 140 kg - 308 lb x 3
* 160 kg - 353 lg x 3

accessories

Hanging Pikes

* 3 x 10

Front Squat

* 40 kg - 88 lb x 10 - this was more for educational purpose, it's a new excersise for Daniel
* 60 kg - 132 lb x 5
* 80 kg - 176 lb x 5
* 90 kg - 198 lb x 1, 0 - lol, wrists gave in.

conditioning

The bear @ 40 kg - 88 lb

* 3 x 5

* jogged home - same pace as to gym.

Thoughts: A legit workout. I saw a YT with Candito doing a leg day consisting just heavy sets of squats and deads. Like it it simple some days. But I really need to work the core and improve that depth and flexibility. Great to have a training buddy, especially a great guy like Daniel, who is also a good craftsman and a very capable father to my grandchildren. Share also the interest of lifting for strenght, which is more than you really could hope for!

Cheers and lift safely!

[ktj4l]

Very nice session. When your 'assistance lifts' are deadlift and front squat, you're probably doing it right!

[MakeGoBoom]

Happy birthday my man. nice work out there

[Jasonk282]

nice assistance lifts.

[Anthony21]

Nice deload Jari.

[jasolhe]

265x5 unbelted not too shabby for a slim man like yourself - nice work

[Juicemw]

Nice Squats Jari. Huge improvement from that comp huh?

[ulsak]

Cycle 13, wave 1, 555 week, 2-days a week edition, bench Wednesday 24 july

Ok, the the 2 day layout should be done like monday and thursday or tuesday and friday. But it's vacation and stuff is going on and it's really hard to control so I took the opportunity to work out today to secure it.

Went to the old gym and met a buddy who was help spotting me..

Sleep
* haha, my granddaughter went up 6 am.
Supplements
* fishoil
* vitamins
* creatine - decided to dish out BCAA since I eat enough.

pre warm ups
* Running: 0:08:00 || 1.3 km
* Shoulder Dislocations: 3 x 20 reps
* Push-Up: 3 x 10 reps
* Pull-Up: 3 x 5 reps

mainlift

Barbell Bench Press:

warm up sets

* 55 kg - 121.3 lb x 5 reps
* 60 kg -132.3 lb x 5 reps
* 65 kg -143.3 lb x 3 reps
working sets
* 70 kg- 154.3 lb x 5 reps
* 80 kg - 176.4 lb x 5 reps
* 90 kg - 198.4 lb x 5 reps - good spotting, will miss that guy when I change the gym.. felt good, propably a rep PR too

- a short rest and..
* Chin-Up -10 reps
pyramid down

* Chin-Up -10 reps
*Bench 80 kg - 176.4 lb x 5 reps
*Chin-Up -10 reps
* Bench 70 kg- 154.3 lb x 12 reps - lol, + 7!
*Chin-Up -10 reps

Big assist lift

Standing Military Press: supersetted with Pull-Up

* pull ups -10 reps
* 42.5 kg - 93.7 lb x 3 reps
* pull ups -10 reps
* 45 kg - 99.2 lb x 3 reps
* pull ups -10 reps
* 52.5 kg - 115.7 lb x 3 reps
* pull ups -10 reps

Accessory lifts

Pendlay Row:

* 60 kg -132.3 lb x 10 reps
* 90 kg -198.4 lb x 5 reps - all out and grunting loud!
* 80 kg -176.4 lb x 8 reps
* 80 kg -176.4 lb x 8 reps

Dragon Flag:

10 reps
10 reps
10 reps - did these on declined bench as Matt Ogus, it's whole different ball game. Like that!

Conditioning

Running (Intervals/Sprints):
15 sec || 40 yd || sprint x 10

Thoughts: A good workout, and it seems like the strenght is coming back as projected. I was genuinly surprised when I managed to get up that top set. So I hope the rest of the cycle ( 6 week layout) will progress accordingly too!

Cheers and lift safely!

[Filmbuff81]

Digging the layout Jari.

Between your immense amount of conditioning and volume the 2 day a week layout will serve you well.

[Stncldsnake]

Great session Jari and tons of volume great work!!

[jgreystoke]

Nothing wrong with volume when you've got the conditioning for it.

You've certainly got it Jari.

Bench >> bodyweight for reps. Nice.

And even your deload > most peoples heavy weeks.

[ulsak]

Digging the layout Jari.

Between your immense amount of conditioning and volume the 2 day a week layout will serve you well.

yeap, vacation mode on that 2 day a week layout. The condition style is very refreshing too.

Great session Jari and tons of volume great work!!

You seem to do well with the coaching too Snake, stay strong Brethren!

Nothing wrong with volume when you've got the conditioning for it.

You've certainly got it Jari.

Bench >> bodyweight for reps. Nice.

And even your deload > most peoples heavy weeks.

Grey, my brother, I'm just trying to keep up . I'm still way too weak for any serious meets yet ( going to have a go at a meet in summer 2014, age class 50-59 years, weight class 84 kg / 185 lb) Hopefully I'll get good results soon...

[ulsak]

Conditioning day thursday 25july

Hello world !

Conditionin againg with Daniel. Pretty much a carbon copy of what we did last saturday. Nice and effective session, it really cranks up the speed to have a young and fit training buddy along the track.

* 2 x 5 hill sprints @ 40 yards
* 1 + 3,2 km jogging

random circuit

* 3 rounds of:
* 5 pull ups
* 10 push - ups
* 15 V-sits

Finishing up it with :
* L-sits 3 x 5-6 sec. - lol, that gave the core a good beating for sure.

We jogged home in the comfortable pace. Pretty smoked.

Cheers and lift safely!