Ulsak goes 5/3/1

[jgreystoke]

Brilliant workouts Jari.

Power, strength for reps, balance. And moving forward. What's not to like?

[ulsak]

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?

One of each lift is at focus : monday: squats, wednesday: bench, friday: DL The other lifts are always at 65, 75, 85%

[jasolhe]

nice pr on squat the other day boss

[Stncldsnake]

Still killing it Jari!!

[jgreystoke]

Keep 'em coming Jari.

We're waiting.......

Hope the instructing/trainer stuff is going great.

[ulsak]

Full Body, Full Boring Template, Cycle 22, wave 1- 5/5/5+ ,Day 1 Monday 9 june

Guten abend!

As the heading suggest, it's a restart. Tuesday last week I was practising for the my licensing workout, played around with some gymnastics at the gym and did some foam rolling and jogged home. Later that afternoon I had an odd feeling in my body, a strange fatigue. But I biked to job. As the day progressed I felt even more tired. Overtrained, was my first thougth, so asked my boss if I could leave earlier to get some sleep before the wednesdays workout. But when I woke up, I felt even more fatigued and my throat began to act up. So I decided to call off work outs. Unfortunately I had some deadlines to keep so had to keep working even thursday and spent the weekend to heal up. So I decided to wind it all back and restart cycle:

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 - repeated the effort from last week, felt relieved that the illness hadn't affect the gains..


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 @ 8.5 better than last week



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 - no problemo,

- conditioning circuit -

- five rounds of:
* 5 pull ups
* 10 box jumps @ 65 cm - 24 inch
* 10 kb swings @ 24 kg - 51 lb
* 20 sit ups

Thoughts: The work situation is really wound up now. We have conducted a re-organization at the work safety office which has lead into more tasks for me within the same time limits as I have now. No news about the licensing date either. Maybe I'm impatient but the sommer schedule starts at end of June and I was supposed to be ready by that time..

Cheers and lift safely!

[jgreystoke]

Heal up my friend.

Considering how you felt, that was still a pretty badass workout.

We grandfathers can't let the young guys have all the fun in the gym.

[jgreystoke]

What the title says.

Heal up and kick ass, like you usually do.

[Juicemw]

Numbers still looking really good in here Jari.

that 382x3 DL is sick too.

[jgreystoke]

What the title says.

Keep training.

Hope the personal trainer stuff is going as planned.

[Stncldsnake]

Hope all is well Jari, feel better brother!!

[jgreystoke]

Hope you are feeling better.

And hope the personal training thing is going well for you.

Lift well and prosper Brother.

[jasolhe]

yo bro im back i think, peace

Hope you are feeling better.

And hope the personal training thing is going well for you.

Lift well and prosper Brother.