Ulsak goes 5/3/1

[SuffolkPunch]

Hah, I see what you mean about 5/3/1 meets SS. Nice repping out on the deads - that's hard work.

[ulsak]

Good work Jari

Nice pulls

Hah, I see what you mean about 5/3/1 meets SS. Nice repping out on the deads - that's hard work.

thanks a lot guys! had a decent day..

[ulsak]

Full Body, Full Boring Template, Cycle 21, wave 2- 3/3/3 ,Day 2 Sunday 18 may

Hola!

Not the best conditions to recover. After the fridays workout, I went to work. Biked home at midnight, slept five hours and biked to work for overtime at 7.00 am. Pretty smoked at saturday night. Slept better so I did hoped the workout be decent at least. Next week will another crazy story so I moved the workouts one day earlier this week.
.
- pre warming with,j mobility work ( de franco 8) .

Barbell Squat

- warm up sets -
* 40 kg - 88 lb x 5 reps
* 55 kg - 121lb x 5 reps
* 65 kg - 149 lb x 3 reps - lower warm up weights, it happened because one of my gym buddies was doing the the Boring But Big Challenge for squats. Nice stuff!

-working sets -

* 95 kg - 209 lb x 3 reps -
* 107,5 kg - 236 lb x 3 reps
* 120 kg - 265 lb x 6 reps - dang!, another PR for this weight!


Bench ( 65%,75%,85%)

- warm up sets -

* 40 kg - 88 lb x 3 reps .
* 47,5 kg - 104 lb x 5 reps
* 57,5kg - 126 lb x 5 reps

-working sets -

* 62,5 kg - 138 lb x 5 reps
* 72,5 kg - 160 lb - 5 reps
* 80 kg - 176 lb x 5 reps

*3 x 10 pull ups

Deadlifts ( 65%,75%,85%)

- warm up sets -
* 80 kg - 176 lbx 5 reps
* 100 kg - 220 lb x 5 reps
* 115 kg - 253 lb x 3 reps .

-working sets -

* 122,5 kg - 271 lb x 3 reps
* 140 kg - 308 lb x 3 reps
* 155 kg - 341 lb x 3 reps

- assists

Crossfittery /Conditioning
*21 Thrusters @ 30 kg - 66 kg
*21 Toes-to-bar
*21 Box Jumps @ 65 cm - 24 inches
*15 Thrusters @ 30 kg - 66 kg
*15 Toes-to-bar
*15 Box Jumps @ 65 cm - 24 inches
*9 Thrusters @ 30 kg - 66 kg
*9 Toes-to-bar
*9 Box Jumps @ 65 cm - 24 inches
Time : 11:07



Thoughts: Not bad at all. Going to have a nice rest day tomorrow.

Cheers and lift safely!

[jgreystoke]

Very nice workout Jari. Even with less sleep than normal, your workout is always way ahead of normal.

[ulsak]

Very nice workout Jari. Even with less sleep than normal, your workout is always way ahead of normal.

thanks brother..it must be mrs U:s freshly pressed juice ( spinach, strawberries, apple, orange and ginger) that made it.

[Anthony21]

Nice work Jari.

[ktj4l]

Looks like that setup is working well for you. Any plans to still compete in powerlifting?

[Jasonk282]

Nice work pal. You probably don't need the warm up sets on bench though as you're probably more than enough warmed up from the squats. And for deads I've just been hitting doubles and triples from 135 to my first working set using only 45s and 25s

So if my first set was the 271 that you had my warm up would be 135x3, 185x3, 225x2 then hit the 271. Because by that time after squats and bench you should pretty much be ready to go...just some food for thought.

I like doing box jumps as a warm up for getting ready to squat...can't imagine doing them after squatting and deadlifting thought.

[ulsak]

Nice work Jari.

thanks brohem! Love your work too, and envious like hell at your home gym. Stay Strong(er)

Looks like that setup is working well for you. Any plans to still compete in powerlifting?

Yeah, but I'm afraid I have to postpone it a while. My plan is to level up and take further courses on personal training, power lifts and olympic lifts. I'm not in hurry. Got a few decades more to lift.

Nice work pal. You probably don't need the warm up sets on bench though as you're probably more than enough warmed up from the squats. And for deads I've just been hitting doubles and triples from 135 to my first working set using only 45s and 25s

So if my first set was the 271 that you had my warm up would be 135x3, 185x3, 225x2 then hit the 271. Because by that time after squats and bench you should pretty much be ready to go...just some food for thought.

I like doing box jumps as a warm up for getting ready to squat...can't imagine doing them after squatting and deadlifting thought.

Thanks Jason, solid advice. I agree that I shouldn't worry much about warming up after the squatting, just doing because I'm used to it .

The cross fits is just a conditioning thing.

[Jasonk282]

Thanks Jason, solid advice. I agree that I shouldn't worry much about warming up after the squatting, just doing because I'm used to it .

The cross fits is just a conditioning thing.

No problem, the warming up thing should give you more time in the gym with the lifts since you're on a time crunch for now.

I understand that it's conditioning, I see that crossfit has now taken a back seat to SS and is now all about 5/3/1.

[Filmbuff81]

Strong work Jari.

I've been lazily lurking around.

[ulsak]

Full Body, Full Boring Template, Cycle 21, wave 2- 3/3/3 ,Day 2 Tuesday 20 may

Saludos!

Before this workout I had a meeting with my coach about the licensing event. I will do an intruction for a small group of member, introducing them various ( basic) exercises with correct technique. It will be very basic, no barbells involved, migth toss in a kettlebell and dumbbell at most. Already know one the guys who will survey the event. Right. Here is the boring details of todays werk!
.
- pre warming with,jogging to gym, mobility work .

Barbell Squat

- warm up sets -
* 40 kg - 88 lb x 10 reps
* 55 kg - 121lb x 5 reps
* 67,5 kg - 149 lb x 5 reps
* 80 kg - 176 lb x 3 reps .

-working sets -( 65%,75%,85% )

* 85 kg - 187 lb x 5 reps -
* 100 kg - 220 lb x 5 reps
* 112,5 kg - 248 lb x 5 reps


Bench

- warm up sets -

* 40 kg - 88 lb x 3 reps .
* 47,5 kg - 104 lb x 5 reps
* 57,5kg - 126 lb x 5 reps

-working sets -( 3/3/3+ )

* 67,5 kg - 149 lb x 3 reps
* 77,5 kg - 171 lb x 3 reps
* 85 kg - 187 lb x 5 reps - felt better than last week!

pull ups
* 5 x 10

Deadlifts

- warm up sets -
* 80 kg - 176 lbx 5 reps
* 100 kg - 220 lb x 5 reps
* 115 kg - 253 lb x 3 reps .

-working sets -( 65%,75%,85% )

* 122,5 kg - 271 lb x 3 reps
* 140 kg - 308 lb x 3 reps
* 155 kg - 341 lb x 3reps

- assists



Dragon Flags
* 5 x 12


Dips supersetted with chin ups
* 5 x 10


Thoughts: It was a nice day, and fuelled up with double serving of oatmeal and blueberries how would it go wrong?

Cheers and lift safely!

[Anthony21]

You had some steak post workout right?

Nice work boss and best of luck with that class.

[jgreystoke]

thanks brother..it must be mrs U:s freshly pressed juice ( spinach, strawberries, apple, orange and ginger) that made it.

You're being spoiled. But you're worth it.

[ulsak]

Full Body, Full Boring Template, Cycle 21, wave 2- 3/3/3 ,Day3 Thursday 22 may

Hello world!

Very nice weather here in Sweden, so I had a nice jog to the gym in the sunshine. Also in mood for a PR:
.
- pre warming with,jogging to gym, mobility work .

Barbell Squat

- warm up sets -
* 40 kg - 88 lb x 10 reps
* 55 kg - 121lb x 5 reps
* 67,5 kg - 149 lb x 5 reps
* 80 kg - 176 lb x 3 reps .

-working sets -( 65%,75%,85% )

* 85 kg - 187 lb x 5 reps -
* 100 kg - 220 lb x 5 reps
* 112,5 kg - 248 lb x 5 reps - getting easier to hit good form for each session! Depth is there, just need to maintain the chest position better.


Bench

- warm up sets -

* 40 kg - 88 lb x 3 reps .
* 47,5 kg - 104 lb x 5 reps
* 57,5kg - 126 lb x 5 reps

-working sets -( 65%,75%,85% )

* 62,5 kg - 138 lb x 3 reps
* 72,5 kg - 160 lb x 3 reps
* 80 kg - 176 lb x 5 reps


Deadlifts

- warm up sets -
* 80 kg - 176 lbx 5 reps
* 100 kg - 220 lb x 5 reps
* 115 kg - 253 lb x 3 reps .

-working sets -( 3/3/3+ )

* 130 kg - 286 lb x 3 reps
* 147,5 kg - 324 lb x 3 reps
* 162,5 kg - 358 lb x 6 reps - solid!

- assists

pull ups
* 5 x 10

OHP

* 20 kg - 45 lb x 10reps .
* 50 kg - 110 lb x 3 reps
* 55kg - 121 lb x 3 reps
* 60 kg - 132 lb x 1
* 65 kg - 143 lb x 0 -lol..
* 50 kg - 110 lb x 5 reps
* 50 kg - 110 lb x 5 reps

Medball ( 9 kg - 19 lb) crunches on decline bench
* 5 x 20


Thoughts: The oatmeal strategy seems to work again. Next week will be a relatively normal week, lifting monday, wednesday and friday for 5/3/1 . Till then..

Cheers and lift safely!

[Jasonk282]

Nice reps on your deadlift

[SuffolkPunch]

^ x2 - is that a rep PR?

I think you would have done better in the OHP if you hadn't sunk your energy into the big deadlift - next time...

[jgreystoke]

Yikes Jari:

You hammered everything!

[ulsak]

^ x2 - is that a rep PR?

I think you would have done better in the OHP if you hadn't sunk your energy into the big deadlift - next time...

dunno what lift you are referring to, but 162 x 6 felt like applicable PR. Also, did OHP:s because I missed the ME on these..

Yikes Jari:

You hammered everything!

thanks Grey, there was a lot of grunts included.

[ulsak]

Full Body, Full Boring Template, Cycle 21, wave 3- 5/3/1,Day 1 Monday 26 may

Buenos Dias, Culebras!

Had my my grandson stay overnight this weekend. Kept me busy so I slept like log this night. Felt pretty re-loaded for this one:

- pre warming with,mobility work ( de franco 8) .

Barbell Squat

- warm up sets -
* 40 kg - 88 lb x 5 reps
* 55 kg - 121lb x 5 reps
* 65 kg - 149 lb x 3 reps - lower warm up weights, it happened because one of my gym buddies was doing the the Boring But Big Challenge for squats. Nice stuff!

-working sets -

* 100kg - 220lb x 5 reps -
* 112,5 ,5 kg - 248 lb x 3 reps
* 125 kg - 276 lb x 4 reps - Good depth, my I felt my chest was leaning too much forward so shut it down.

Bench ( 65%,75%,85%)

- warm up sets -

* 40 kg - 88 lb x 3 reps .
* 47,5 kg - 104 lb x 5 reps
* 57,5kg - 126 lb x 5 reps

-working sets -

* 62,5 kg - 138 lb x 5 reps
* 72,5 kg - 160 lb - 5 reps
* 80 kg - 176 lb x 5 reps

Pull ups supersetted with Box jumps @ 24 inch

* 10 pull ups
* 10 box jumps
* 10 pull ups
* 10 box jumps
* 10 pull ups
* 10 box jumps
* 10 pull ups
* 10 box jumps
* 10 pull ups
* 10 box jumps

Deadlifts ( 65%,75%,85%)

- warm up sets -
* 80 kg - 176 lbx 5 reps
* 100 kg - 220 lb x 5 reps
* 115 kg - 253 lb x 3 reps .

-working sets -

* 122,5 kg - 271 lb x 3 reps
* 140 kg - 308 lb x 3 reps
* 155 kg - 341 lb x 3 reps



Toes-to-bar supersetted with Front grip barbell walking lunges @ 50 kg - 110 lb

* 10 Toes-to-bar
* 20 steps
* 10 Toes-to-bar
* 20 steps
* 10 Toes-to-bar
* 20 steps
* 10 Toes-to-bar
* 20 steps
* 10 Toes-to-bar
* 20 steps



Thoughts: Felt really nice, going to do a test instruction with some friends tomorrow.

Cheers and lift safely!

[jgreystoke]

Awesome workout Jari.

I presume toes-to-bar is a version of hanging leg raise. If it is what I think it is, then.......


........YIKES!

[ulsak]

thanks grey! its about touch the bar with toes from vertical hang.

[ulsak]

Full Body, Full Boring Template, Cycle 21, wave 3- 5/3/1 + ,Day 2 Wednesday 28 may

Buenos Dias, Culebras!

Busy day, had to bike to gym with a pressed schedule. Early meeting at job ( safety organisation has a lot of issues to solve)

- biking, pre warming with,mobility work ( de franco 8) .

Barbell Squat ( 65%,75%,85%)

- warm up sets -
* 40 kg - 88 lb x 5 reps
* 55 kg - 121lb x 5 reps
* 65 kg - 149 lb x 3 reps -

-working sets -

* 85 kg - 187 lb x 5 reps
* 100kg - 220lb x 5 reps
* 112,5 ,5 kg - 248 lb x 5 reps


Bench


- warm up sets -

* 40 kg - 88 lb x 3 reps .
* 47,5 kg - 104 lb x 5 reps
* 57,5kg - 126 lb x 5 reps

-working sets -


* 72,5 kg - 160 lb - 5 reps
* 80 kg - 176 lb x 3 reps
* 90 kg - 198lb x 2 reps - paused, didn't go for third. Meh!

Pull ups

* 6 x 10


Deadlifts ( 65%,75%,85%)

- warm up sets -
* 80 kg - 176 lbx 5 reps
* 100 kg - 220 lb x 5 reps
* 115 kg - 253 lb x 3 reps .

-working sets -

* 122,5 kg - 271 lb x 3 reps
* 140 kg - 308 lb x 3 reps
* 155 kg - 341 lb x 3 reps



Dips supersetted with chins

* 10 dips
* 10 chins
* 10 dips
* 10 chins
* 10 dips
* 10 chins

Medicin ball (@9 kg - 19 lb decline crunches

* 4 x 25

Thoughts: Not too happy with benching, I thought I could do at least four reps at the plus set!

Cheers and lift safely!

[Anthony21]

Nice two workouts. Bench will come around.

How is the personal training gig coming around?

[jgreystoke]

thanks grey! its about touch the bar with toes from vertical hang.

Oh fck.

That's what I thought!

[jgreystoke]

Full Body, Full Boring Template, Cycle 21, wave 3- 5/3/1 + ,Day 2 Wednesday 28 may

Buenos Dias, Culebras!

Busy day, had to bike to gym with a pressed schedule. Early meeting at job ( safety organisation has a lot of issues to solve)

- biking, pre warming with,mobility work ( de franco 8) .

Barbell Squat ( 65%,75%,85%)

- warm up sets -
* 40 kg - 88 lb x 5 reps
* 55 kg - 121lb x 5 reps
* 65 kg - 149 lb x 3 reps -

-working sets -

* 85 kg - 187 lb x 5 reps
* 100kg - 220lb x 5 reps
* 112,5 ,5 kg - 248 lb x 5 reps


Bench


- warm up sets -

* 40 kg - 88 lb x 3 reps .
* 47,5 kg - 104 lb x 5 reps
* 57,5kg - 126 lb x 5 reps

-working sets -


* 72,5 kg - 160 lb - 5 reps
* 80 kg - 176 lb x 3 reps
* 90 kg - 198lb x 2 reps - paused, didn't go for third. Meh!

Pull ups

* 6 x 10


Deadlifts ( 65%,75%,85%)

- warm up sets -
* 80 kg - 176 lbx 5 reps
* 100 kg - 220 lb x 5 reps
* 115 kg - 253 lb x 3 reps .

-working sets -

* 122,5 kg - 271 lb x 3 reps
* 140 kg - 308 lb x 3 reps
* 155 kg - 341 lb x 3 reps



Dips supersetted with chins

* 10 dips
* 10 chins
* 10 dips
* 10 chins
* 10 dips
* 10 chins

Medicin ball (@9 kg - 19 lb decline crunches

* 4 x 25

Thoughts: Not too happy with benching, I thought I could do at least four reps at the plus set!

Cheers and lift safely!

Looks great to me.

[ulsak]

Full Body, Full Boring Template, Cycle 21, wave 3- 5/3/1 + ,Day 3 Friday 30 may

Hello!

Been a busy weekend! We had visit from Denmark. Had big shopping spree at a "Low Price" outlet mall , spent 400 Euro ( 600 USD) buying sportwear, electronics and stuff.
So no time for updates! Here is the last of cycle 21. Not bad.


Barbell Squat

* 55 kg - 121 lb x 5 reps
* 67,5 kg - 149 lb x 5 reps
* 80 kg - 176 lb x 3 reps
* 85 kg - 187 lb x 5 reps
* 100 kg - 220 lb x 5 reps
* 112,5 kg - 248 lb x 5 reps


Barbell Bench Press

* 40 kg - 88 lb x 5 reps
* 47,5 kg - 104 lb x 5 reps
* 57,5 kg - 126 lb x 5 reps
* 62,5 kg - 138 lb x 5 reps
* 72,5 kg - 160 lb x 5 reps
* 80 kg - 176 lb x 5 reps


Pull-Up

* 5 x 10 reps



Barbell Deadlift

176 lb x 5 reps 87
220 lb x 5 reps 117
253 lb x 5 reps 146
308 lb x 5 reps 211
341 lb x 3 reps 212
380 lb x 3 reps 276

- conditioning circuit -

Thrusters giantsetted with Sit-Ups and Pull-ups


* Thrusters 40 kg - 88 lb x 8
* situps x 15 reps
* pull up x 5 reps
* Thrusters 40 kg - 88 lb x 8
* situps x 15 reps
* pull up x 5 reps
* Thrusters 40 kg - 88 lb x 8
* situps x 15 reps
* pull up x 5 reps
* Thrusters 40 kg - 88 lb x 8
* situps x 15 reps
* pull up x 5 reps
* Thrusters 40 kg - 88 lb x 8
* situps x 15 reps
* pull up x 5 reps

- also practised coach on wifey and her friend . They had DOMS for couples of days = success! -


Full Body, Full Boring Template, Cycle 22, wave 1- 5/5/5+ ,Day 1 Monday 2 june

New cycle, new weights. NO FEAR. Had a great weekend of epic eating and good sleep. Expected no problems to move the barbells:

Barbell Squat

* 20 kg - 45 lb x 10 reps
* 60 kg - 132 lb x 5 reps
* 72,5 kg - 160 lb x 5 reps
* 85 kg -187 lb x 3 reps
* 90 kg - 198 lb x 5 reps
* 105 kg - 231 lb x 5 reps
* 117,5 kg - 259 lb x 7 reps - rep PR!


Barbell Bench Press

* 42,5 kg - 94 lb x 5 reps
* 50 kg - 110 lb x 5 reps
* 60 kg - 132 lb x 3 reps
* 65 kg - 143 lb x 5 reps
* 75 kg - 165 lb x 5 reps
* 82,5 kg - 182 lb x 5 reps - RPE @ 9



Pull-Up

* 5 x 10 reps



Barbell Deadlift

* 85 kg - 187 lb x 5 reps
* 105 kg - 231 lb x 5 reps
* 120 kg - 265 lb x 3 reps
* 130 kg - 287 lb x 3 reps
* 145 kg - 319 lb x 3 reps
* 160 kg - 382 lb x 3 reps

- conditioning circuit -

Box Jumps @ 65 cm- 24 inch giantsetted with toes-to-bar and Kettble Swings @ 24 kg - 53 lb

* Box Jumps x 8
* toes-to-bar x 10
* KB swings x 15
* Box Jumps x 8
* toes-to-bar x 10
* KB swings x 15
* Box Jumps x 8
* toes-to-bar x 10
* KB swings x 15
* Box Jumps x 8
* toes-to-bar x 10
* KB swings x 15
* Box Jumps x 8
* toes-to-bar x 10
* KB swings x 15


Thoughts: Felt really good today. But I need to be consistent with eating to maintain further gains.

Cheers and lift safely!

[SuffolkPunch]

Rep PR - that's pretty sweet. Does this method calculate the weights used in the same way as conventional 5/3/1? How do you decide how much effort to put into each of your 3 main lifts each time? Just rotate through them?

[ulsak]

Nice two workouts. Bench will come around.

How is the personal training gig coming around?

Sorry for late answer. My coach to me that license guys has been appointed already. And I have already spoken with one of them. A benevolent guy it seems. Now I just need the date to do it. Meanwhile I practising my coaching skill to whoever is willing !

[Anthony21]

Good work Jari and glad to see you're still going strong.