Nice 'off' day, Mr. U!
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Thread: Ulsak goes 5/3/1
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12-12-2012, 05:18 AM #781
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12-12-2012, 05:28 AM #782
- Join Date: Jun 2012
- Location: Co.Limerick, Republic Of Ireland, Ireland
- Posts: 3,724
- Rep Power: 2855
No its just im presuming your american and used a translator. From past experiences that is ha. Im not fluent or anything but was thought in school to the age of 18, after that sure i have barely used it. Definitely a case of use it or lose it. What did you say there last the gloss is gone because you havent been practicing lol :/?
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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12-12-2012, 06:07 PM #783
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12-12-2012, 06:27 PM #784
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12-13-2012, 01:53 AM #785
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
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12-13-2012, 02:01 AM #786
Haha, there was definitely some sarcasm because it wasn't an off day. But as long as your lifts keep going up like they have been, you're good to go. I think I'm gonna try the 5/3/1 frequency template in January. I'll join the "don't rest until you're dead" crew, which you and MakeGoBoom have started.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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12-13-2012, 02:21 AM #787
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Pulling it!
Cycle 4 wave 2 Deadlift day 3+ thursday 13 december
Hey there, brosephs !
Here in sweden there is a celebration of St Lucia and at the gym there was a lot of delicios pastries and soft drinks for the gym customers for free. Annoying for an IF:er.
Well, I had another night of bad sleep so I was not expecting any wonders, and let go the single on TM for next wave.. Here we go!
Pre -warm-up
Power Cleans
* 10 x 40 kg ( 88 lbs)
* 8 x 50 kg (110 lbs )
* 2 x 60 kg ( 132 lbs) yeah, a Rep PR, kinda. Ugly form though..
Deadlift
warm up
5 x 70kg ( 154 lbs)
5 x 90 kg ( 198 lbs)
3 x 105 kg ( 231bs )
working set
3 x 120 kg ( 264 lbs)
3 x 140 kg ! (308 lbs )
4 x 155 kg ( 341 lbs ) had another but I saved, suspecting compromised form.
1 x 155 kg ( 341 lbs )
1 x 155 kg ( 341 lbs )
1 x 155 kg ( 341 lbs )
BBB standard deadlifts
5 x 10 x 90 kg ( 198 lbs ) - kept it at 90 kg even today...
Cable Crunches
5 x 20 x 119 kg ( 262bs ) Set PR!
Close grip cable pulldown
* 20 x 55 kg ( 121 lbs )
* 8 x 73 kg ( 160 lbs)
* 8 x 73 kg ( 160 lbs)
* 8 x 73 kg ( 160 lbs) - temporary excersise , will be the chins next wave
Dumbell Shrugs
5 x 10 x 36.9 kg ( 81 lbs) - Should have been Power shrugs but there was a young lad doing deadlifts and squats at the squat rack, how could I chase him off for doing Power Shrugs? I helped him with couple of advice on form, but he was doing fine. Nice to see.
Biceps curls with straight Oly bar
8 x 42,5 kg ( 94 lbs)
7 x 42,5 kg ( 94 lbs) .
6 x 42,5 kg (94 lbs ) Whole different ball game than E-Z bar. But I have to get used to it. Ugly form. So dropsetting.
10 x 35 kg (77 lbs)
10 x 35 kg ( 77 lbs )
I think it went pretty well considering a bad sleep and the Pullup fest yesterday, won't do that again, no matter how jacked I'm. I definitely feel stronger and next week I'll try to do it right.
Cheers and lift safely!Last edited by ulsak; 12-13-2012 at 10:52 PM. Reason: cleaning the code..correcting dem imperials
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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12-13-2012, 02:36 AM #788
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Great Deads mate!
Oh how I wish I could barbell curl that much weight right now..."Ain't nothing to it but to do it"
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12-13-2012, 02:55 AM #789
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12-13-2012, 03:01 AM #790
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12-13-2012, 03:08 AM #791
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12-13-2012, 03:33 AM #792
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
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12-13-2012, 03:33 AM #793
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12-13-2012, 03:45 AM #794
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
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12-13-2012, 03:48 AM #795
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
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12-13-2012, 04:08 AM #796
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
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12-13-2012, 04:10 AM #797
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12-13-2012, 04:44 AM #798
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12-13-2012, 05:02 AM #799
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12-13-2012, 06:41 AM #800
- 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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12-13-2012, 07:15 AM #801
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
That's why I'm glad to have you guys aboard!
likewise here for your Fronties and presses, mate..
thanks, brah!
Just doing my best, brothers, stay strong!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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12-13-2012, 06:40 PM #802
Strong workout U and congrats on the ugly PR bro!!
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12-13-2012, 09:09 PM #803
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12-13-2012, 10:50 PM #804
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
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12-14-2012, 01:14 AM #805
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12-14-2012, 02:02 AM #806
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
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12-14-2012, 02:30 AM #807
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
The power of moral support and a spotter
Cycle 4 - Wave 2- Benchpress day +3 friday 14 december
Willkommen, Welcome, Bienvenue!
A great day from so many aspects, my brother and his family will be visiting us for our grandson, Lennox' namegiving party tomorrow and I had great day at gym. A guy from New Zeeland ( speaks only english) always is encouraging me when I workout. He was a great support when I had artery issue last year. He helped me to spot at bench. Further more there was a guy pressing, deadlift and squatting like a boss. I asked him if he was doing Madcows. "No, it's just Stronglifts for beginners, but Madcows or 5/3/1 will be the next step, I'm at rehab now!"he replied. Very nice encounter to have a guy IRL who actually doing the same program!
Enough with pleasenteries, here the workout:
Benchpress
Warm up
* 5 x 47,5 kg ( 99 lbs)
*5 x 52,5 kg ( 121 lbs)
*3 x 57.5 kg ( 127 lbs)
Working sets:
*3 x 65 kg ( 143 lbs)
*3 x 75 kg ( 165 lbs)
* 6 x 82,5 kg ( 182bs) - very good moral support from the spotter, he wanted me to do another but I wanted to do them legit.
* 1 x 97,5 kg ( 215 bs) - I did three reps but I think supported too much, I had to made him admit it but I made a good single way past my TM.
* 1 x 82,5 kg ( 182bs)
* 1 x 82,5 kg ( 182bs) - cranking them both without the spotter..
BBB Benchpress
* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs)
* 10 x 57.5 kg ( 127 lbs) - pretty exthausted after these.
Pendlay Rows
* 10 x 70kg ( 154 lbs)
* 10 x 70kg ( 154 lbs)
* 10 x 70kg ( 154 lbs)
* 8 x 90kg ( 198 lbs) - decided to AMRAP this and go up to 220 next set, but failed that so..
* 10 x 70kg ( 154 lbs) - dialing up to 75 next cycle
weighted dips
* :10 x BW + 15kg (33 lbs) How did this progress happened, awesome! I took that plate by mistake so I went on to see if I could keep them up...
* :10 x BW + 15kg (33 lbs)
* :10 x BW +15kg (33 lbs)
* : 10 x BW +15kg (33 lbs)
* :12 x BW + 15kg (33 lbs) Rep PR!
Hanging Pikes
1 x 12
1x 12
1 x 12
1 x 10 - aww! projected to do 5x12
1 x 10
Dumbell flies.
* :10 x 21,2 kg (47 lbs)
* :10 x 21,2 kg (47 lbs)
* :10 x 21,2 kg (47 lbs)
* :10 x 21,2 kg (47 lbs)
* :10 x 21,2 kg (47 lbs) -
A decent wrapup of this cycle.
Cheers and lift safely!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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12-14-2012, 03:06 AM #808
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12-14-2012, 03:46 AM #809
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12-14-2012, 04:21 AM #810
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