Ultra training

[kallefs]

Have started with the 5/3/1 program. Never really lifted weights before but my 1rms is overhead press 35kg, bench 55kg, squat 70kg and dead 100kg, all done a long time ago except the overhead press. Don't think I could do them today so the goal is to get up to, and do a few reps, on each of them. Will be done within a four month period thanks to this nifty excel sheet

5/3/1 cycle, 1 week 3:

Squat

Warmup
airsquat x 10
20x5
30x5
40x3

45x5
50x3
55x6

30x10
27.5x10
25x10
22.5x10
20x10

Swimming 1 hour 2000m

[Linnéa76]

5/3/1 program, this is exciting!

I think it will be a very strong swedish (bikini) team that arrives at the shores of South Africa 20 weeks from now.

[baldy]

5/3/1 program, this is exciting!

I think it will be a very strong swedish (bikini) team that arrives at the shores of South Africa 20 weeks from now.

This is very optimal. I have had many dreams of the Swedish beach volley ball team, and the beaches in Cape Town are great for it.

[kallefs]

5/3/1 program, this is exciting!

Indeed it is

I think it will be a very strong swedish (bikini) team that arrives at the shores of South Africa 20 weeks from now.

If everything goes according to plan, my bra size might go down

5/3/1 cycle, 1 week 3:

Bench
Warmup:
20x10
25x10
30x5
35x3

37.5x5
42.5x3
47.5x6

25x10
25x10
25x10
25x10
25x10

Some wide grip pull-ups, assisted.

Decline dumbbell rows
6x10
10x10
10x10
10x10

Curls.

[seasiren]

If everything goes according to plan, my bra size might go down

Yes it is a side effect from fat loss.

Great work thus far!

[kallefs]

Great work thus far!

Thanks!

5/3/1 cycle 1, week 3

Deadlift

warmup
30x10
40x10
50x10
60x5

65x5
72.5x3
80x13

45x10
45x10
45x10
45x10
45x10

Might have started out the DL a little light but on the other hand I'm increasing with 7.5kg per cycle so it will be enough in the end I guess.
The whole "boring but big" thingie is really draining me of energy, feels good.

Now it's time for cinnamon rolls!

[kallefs]

Tried to run. Forgot to take my asthma medicine. Got about 800m then fail. Wheezed back home.

[kallefs]

5/3/1 cycle 1, week 3

Warmup
dumbbell press

6x10
8x10
8x10
10x10

Overhead press

20x10
25x5
27.5x3
32.5x7

and the

5x10 reps with 8kgs dumbbell

[soniczip]

Tried to run. Forgot to take my asthma medicine. Got about 800m then fail. Wheezed back home.

ah, i'm sorry. how long have you been dealing with it?

[kallefs]

how long have you been dealing with it?

It's not that much of a problem any more, was a lot more trouble when I was a kid. Nowadays it's just when I get a cold or exercise.

[kallefs]

Jogging/walking 2 km 12 min.

Want to be able to run at least 3 km without walking.

[kallefs]

5/3/1 cycle 1, week 4 (rest week)

Saturday
Squat:
22.5x6
30x6
35x6

Some pain in my groins, will try to do more warm-up before and see if that helps.

Today
Bench:
20x6
25x6
30x6

Deadlift:
35x6
42.5x6
52.5x6

Everything felt heavier than it should. It's also not that motivating to drag yourself to the gym to do these sets.

[kallefs]

Back again on a new cycle. Lost my card to the gym so no training on the weekend. Found it today on the coffee table
Did the Sat and Sunday things today instead.

5/3/1 cycle 2, week 1

Squat:
Warm-up

40x5
47.5x5
52.5x10 (up from 7 last time)

30x10
30x10
25x10
25x10
25x10

Groin felt better today.

Bench:
Warm-up

32.5x5
40x5
45x11 (up from 8 last time)

25x10x5

Crunches
40
30
30

[kallefs]

No training tomorrow either so all four sets were done in two days this week.

5/3/1 cycle 2, week 1

Deadlift:
Warm-up

60x5
70x5
77.5x15

45x10x5

Shoulder press:
Warm-up

22.5x5
27.5x5
30x10 (up from 9 last time)

dumbbell press
8, 7, 6, 6, 6 x10

[kallefs]

5/3/1 cycle 2, week 2

Squat:
warm-up

45x3
50x3
57.5x10

30x10x5

Pleased with the 10 reps on 57.5, hopefully that means I'm getting stronger not so sure about the form on them though.

wide grip pull-up

6, 6, 6 with 30kg assist

crunches on exercise ball. Will bring pain tomorrow.