Ultra training

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Postby kallefs » Sat Oct 01, 2011 7:31 pm

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
Last edited by kallefs on Thu Nov 29, 2012 12:35 pm, edited 3 times in total.
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Re: 20 weeks until beach season

Postby Linnéa76 » Sun Oct 02, 2011 1:02 pm

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. 8) 8) 8)
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Re: 20 weeks until beach season

Postby baldy » Sun Oct 02, 2011 3:03 pm

Linnéa76 wrote: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. 8) 8) 8)

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.
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Re: 20 weeks until beach season

Postby kallefs » Sun Oct 02, 2011 8:23 pm

Linnéa76 wrote:5/3/1 program, this is exciting!

Indeed it is :)
Linnéa76 wrote:I think it will be a very strong swedish (bikini) team that arrives at the shores of South Africa 20 weeks from now. 8) 8) 8)

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.
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Re: 20 weeks until beach season

Postby seasiren » Mon Oct 03, 2011 5:45 pm

kallefs wrote:If everything goes according to plan, my bra size might go down :(


:lol: Yes it is a side effect from fat loss.

Great work thus far!
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Re: 20 weeks until beach season

Postby kallefs » Tue Oct 04, 2011 5:41 pm

seasiren wrote: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!
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Re: 20 weeks until beach season

Postby kallefs » Wed Oct 05, 2011 3:22 pm

Tried to run. Forgot to take my asthma medicine. Got about 800m then fail. Wheezed back home.
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Re: 20 weeks until beach season

Postby kallefs » Thu Oct 06, 2011 4:42 pm

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
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Re: 20 weeks until beach season

Postby soniczip » Thu Oct 06, 2011 6:15 pm

kallefs wrote: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?
i'm focusing on some kind of stuff
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Re: 20 weeks until beach season

Postby kallefs » Fri Oct 07, 2011 4:35 am

soniczip wrote: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.
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Re: 20 weeks until beach season

Postby kallefs » Fri Oct 07, 2011 6:39 pm

Jogging/walking 2 km 12 min.

Want to be able to run at least 3 km without walking.
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Re: 20 weeks until beach season

Postby kallefs » Mon Oct 10, 2011 7:21 pm

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.
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Re: 20 weeks until beach season

Postby kallefs » Mon Oct 17, 2011 5:37 pm

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 :oops:
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
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Re: 20 weeks until beach season

Postby kallefs » Wed Oct 19, 2011 5:43 pm

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
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Re: 20 weeks until beach season

Postby kallefs » Sat Oct 22, 2011 8:12 pm

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.
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