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Thread: Ulsak goes 5/3/1
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12-09-2012, 03:31 PM #751
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12-09-2012, 03:33 PM #752
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12-09-2012, 03:52 PM #753
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Here's a good link J provided me with on singles, doubles and triples.
http://www.ironmanmagazine.com/low-rep-lowdown/My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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12-09-2012, 03:54 PM #754
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12-09-2012, 04:22 PM #755
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12-09-2012, 04:55 PM #756
Depends on individual strengths and weaknesses.
I can rack pull six plates from above the knees without straps(or belt). I just use chalk and an alternate grip.
But I'd be lucky to pull four plates(180kg) from the floor if I max out some time soon.
So straps wouldn't help me with that at all, tho' they might help my rack pull.
The problem is my blasted knees. I can't pull conventional, ie half squat the weight off the floor by driving the heels into the ground, and then finishing the lift like a rack pull when the weight gets to the knees.
Since I have to pull stiff leg deads, the leverage on the back is tremendous when you are trying to pull the bar off the floor. That's why my dead from the floor is way lighter than my hands would allow if my back strength was up to it, or if I could pull conventional with a lot of leg drive at the start.
Hope that helps.
Go n'eirig leat le do meachan, Laoch Mor on Eireann.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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12-09-2012, 05:01 PM #757
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12-09-2012, 07:56 PM #758
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12-09-2012, 10:06 PM #759
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
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12-10-2012, 05:36 AM #760
- Join Date: Jun 2012
- Location: Co.Limerick, Republic Of Ireland, Ireland
- Posts: 3,724
- Rep Power: 2855
One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.
My journey from 358lbs started January of 2012.
1. Trust yourself 2. Break some rules 3. Don't be afraid to fail 4. Ignore the naysayers 5. Work like hell 6. Give something back |
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12-10-2012, 09:46 AM #761
Great couple of sessions U! and congrats on the PR's!!
[][][]ProMera Sports Rep[][][]
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Subscribe to Cret-Nation Community
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Team Ogre!
Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
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12-11-2012, 01:51 AM #762
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
The power of will prevails!
Cycle 4, Wave 2 OHP 3 + day tuesday 11 december
Hello there guys!
I felt good today and determined to do whatever it takes to crush that plateau that been haunting me. Well rested and recovered enough ( woke up coughing but took care if swiftly) - no biking to work at these severe sub-zero conditions until my throat is 100% OK. But here is the workout in it's glory:
OHP
Warm up
* 5 x 32.5 ( 72 lbs)
* 5 x 37,5 kg ( 83 lbs)
* 3 x 40 kg ( 88 lbs)
Working sets:
* 3 x 47,5 kg ( 104lbs) Lightweight !
* 3 x 52,5 kg ( 116 lbs)
* 2 x 57,5 kg ( 127 lbs) Fail, but it just made me mad! I had the third rep, but I felt I didn't try hard enough so...
* 3 x 57,5 kg ( 127 lbs) Rep PR! An important break through. There will be no resets, not micromanaging next cycle. I was very pleased..
* 1 x 57,5 kg ( 127 lbs) Yeah, the single too, had to crank it hard but it went up!
BBB Klokov Press supersetted with Pull-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 10 x 15 kg ( 33 lbs) + BW Chin-ups
* :10 x 37,5 kg ( 83 lbs) -> 11 x 15 kg ( 33 lbs) + BW Chin-ups - Rep PR. lols, forgot that I should done Pull-ups
* Ab roll 3 x 50
Kroc rows
* :20 x 36.9 kg (81 lbs)
* :20 x 36.9 kg (81 lbs)
* :24 x 41.6.2 kg (92 lbs) lost the grip on the 25th, the dumbell almost hit my foot...
Side lateral raises
* :5 x 10 x 16,6 kg ( 36 lbs) - heavy!
Yeah, this confirmed pretty much what you guys kept telling me and that the mental attitude is an important key to succeed.. I'm stoked to see if can make an one-plate press next week..
Cheers and lift safely!Last edited by ulsak; 12-11-2012 at 01:54 AM. Reason: gotta get the lbs's right
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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12-11-2012, 03:46 AM #763
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12-11-2012, 03:54 AM #764
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12-11-2012, 03:58 AM #765
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Mental attitude is the key to success. Once your head has gone you will never get anything done!
Good work matey, nice to see people doing heavier weights on the lateral raises. Some say lighter with arms perfectly straight is best. Personally I have found using heavier weights arms slighter belt brings on those delts very nicely."Ain't nothing to it but to do it"
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12-11-2012, 04:10 AM #766
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12-11-2012, 04:12 AM #767
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12-11-2012, 04:15 AM #768
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
they are almost too heavy, I must admit. Rest-pausing the last reps. So it will prolly stay the same weight next cycle..
Thanks Matt..I'm considering to replace them for power clean and push presses as BBB next cycle..it will be 88 lbs then.
On mental attitude: I yelled at myself when I failed so I guess I startled a few people there..lulz
I have slightly bent arm and leaning forward a bit when I'm doing them.my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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12-11-2012, 04:19 AM #769
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
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12-11-2012, 05:01 AM #770
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12-11-2012, 08:44 AM #771
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12-11-2012, 08:51 AM #772
- Join Date: Jun 2012
- Location: Co.Limerick, Republic Of Ireland, Ireland
- Posts: 3,724
- Rep Power: 2855
One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.
My journey from 358lbs started January of 2012.
1. Trust yourself 2. Break some rules 3. Don't be afraid to fail 4. Ignore the naysayers 5. Work like hell 6. Give something back |
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12-11-2012, 10:01 AM #773
Killed it and congrats on the PR's U!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
Team Ogre!
Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
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12-11-2012, 10:37 AM #774
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12-11-2012, 12:13 PM #775
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
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12-12-2012, 02:33 AM #776
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
pull-up carnage!
Cardio day wednesday 121212 -( dat magic numbers..lol)
Hi there! I use bike to job but due very severe sub-zero conditions here ( - 10 C to - 5 C at "warmest" [ 14 F - 23 F ] ) and slippery and icy bike lanes, I have refrained from it not just due health reason, don't want to risk an injury before xmas holidays. I can imagine nicer places to spend my time than hospital...
But today mrs U wanted me to do some errands, fixing here MacBook and stuff so I took my bike and did a tour around the inner city. The streets are maintained a tad better so it was quite safe to bike but freezing cold..brrrr.. It was a relief to change to gym gear and continue there:
Random sub-zero biking
6.53 km ( 4.05 miles] @ 19 mins
Strict sit-ups USMC fitness test style..
* 115 @ 2 mins
Pull-ups
* 1 'x 21 ( AMRAP ) USMC fitness test style.. I guess I got those discplines covered good, now I need to be faster runner...
More Pull-up @ bw
1 x 1
1 x 2
1 x 3
1 x 4
1 x 5
1 x 6
1 x 7
1 x 8
1 x 9 AMRAP
1 x 9 ..barely
1 x 8
1 x 7 ..barely..maybe a last cheaty rep..lol
1 x 6
1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
tossed in between these..
dragon flags
8 x 10
I decided to go for pull-ups today instead because I mixed up my schedule with the deadlift day. I'm going skip the chin-ups tomorrow and go for lat-pull downs
Cheers and lift safely!Last edited by ulsak; 12-12-2012 at 04:38 AM. Reason: gotta insert date...
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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12-12-2012, 03:20 AM #777
That bad, huh? My mother was a native speaker from Cork. Forty years ago, if you were old enough to be there, I could have had a long conversation with you as Gaeilge. Ac ta an snas imithe mar nil an cleachta agam an am seo. Use it or lose it.
7 were Marines. That says something.
Nailed those presses.
You nailed it.
Lift well and prosper.
(Exactly what you are doing anyway).Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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12-12-2012, 03:58 AM #778
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12-12-2012, 03:59 AM #779
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12-12-2012, 04:43 AM #780
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
the method is to build up to AMRAP and then climb down from it.. just give them, Jason!
and yeah, there was a guy at the gym doing Oly lifts like a boss, he said he does the same routine himself. He was english-speaking and it reeked military of him so I guess he is working on the security detail on an embassy or consulate compound in Gothenburg..my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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