Ultra training

[kallefs]

5/3/1 week 1

Deadlifts:
warm-up

70x5
80x5
90x11

55x5x10

Weights starting to feel heavy, the pauses at the bottom was a bit longer today.

[kallefs]

Walking/jogging 30 minutes. Cold and ice on the roads.

[kallefs]

5/3/1 week 1

Overhead press:
Warm-up

27.5x5
32.5x5
35x8

20x10x5

Plank 90 sec, 45 sec. Hate ab-work. It hurts. It may also be a weak area so I should probably do something every time I'm at the gym. We will see how that goes.

Lots of people in the gym, plates everywhere except where they should be and two people were doing shrugs in my overhead press rack.

[kallefs]

5/3/1 week 2

Squat:
warm-up

52.5x3
60x3
67.5x11 happy with that one!

40x10x5

raised the weight on bbb to 40kg, that should feel good tomorrow.

[kallefs]

5/3/1 week 2

Bench:
warm-up

40x3
45x3
52.5x7

30x10x5

plank 90sec, 45 sec

Calves raises 60x15x4

[kallefs]

Got home from work at four, fell asleep and woke up at eight. Tried hard for two ours to come up with an excuse to not go out. Failed and went out walking/jogging for 30 minutes.

[kallefs]

5/3/1 week 2

Deadlift:
warm-up

72.5x3
85x3
95x10

55x10x5

OH press:
warm-up

30x3
32,5x3
37.5x7

22.5x10x5

Plank

64, 51, 40 sec weighted 10 kg

[Linnéa76]

Hey, nice progress! And good job on the weighted planks.

Which reminds me, I think we should have a static strength table on the board...

[Speciell]

Take charge linnea!

[kallefs]

Hey, nice progress!

It goes a lot better then I had expected actually, will be up to my PRs next week.

Which reminds me, I think we should have a static strength table on the board...

How would that work? Which parameters should be used?

[Linnéa76]

Which reminds me, I think we should have a static strength table on the board...

How would that work? Which parameters should be used?

I was thinking plank and wall squat for max amount of time... I guess I'll start a thread and see if anyone's up for creating a table (or give me instructions on how to).

[Konstantin]

I was thinking plank and wall squat for max amount of time... I guess I'll start a thread and see if anyone's up for creating a table (or give me instructions on how to).

We did have a plank table for a while.

Ab work can be boring, I think it needs variety - reverse crunches, straight leg drops, crunches etc -- max reps, multiple sets, then max in a given time. That way you're not doing the same think each time.

[kallefs]

Have not done wall squat in many years but if there is a table then one must do what has to be done.

I actually don't mind boring workouts as long as there is some progression

Today:
Walking/jogging 30 min. Felt good.

[kallefs]

5/3/1 week 3

Squat:
warm-up

55x5
62.5x3
70x9

40x10x5

Plank 60, 60, 60 weighted 10kg. More weight next time

[kallefs]

5/3/1 week 3
Monday

Bench:
warm-up

42.5x5
50x3
55x6

30x10x5

Today:

Deadlift:
warm-up

80x5
90x3
100x4

55x10x5

OH Press:
warm-up

32.5x5
35x3
40x4 PR!

...the goal is to get up to, and do a few reps, on each of them.

Done.
Squat 70x9
Bench 55x6
Dead 100x4
Press 40x4 (former PR was 35)

Now it's one week of resting. Tomorrow is also wisdom tooth removal day so no lifting or moving around at all for a few days.