Template for Cycle 3.
Workout A.
Back Squat: 5/3/1.
Bench Press: 5/3/1.
Pull ups: 3x10.
- xtra stuff if I have the time and energy.
Workout B.
Military Press: 5/3/1.
Deadlift: 5/3/1.
DB Row: 3x10.
- xtra stuff if I have the time and energy.
Cycle3/Wave1/Workout A.
27/05/2013.
After warm up.
Back Squat: ( tm = 75kg )
20kg x 5.
30kg x 5.
37,5kg x 5.
45kg x 3.
50kg x 5.
57,5kg x 5.
65kg x 5. ( ugly )
Bench Press: ( tm = 75kg )
20kg x 10.
30kg x 5.
37,5kg x 5.
45kg x 3.
50kg x 5.
57,5kg x 5.
65kg x 9. ( not great )
Pull ups: 10,8,6.
Comment:
Crappy session, my energy levels where shit!!
Yearh, we all have this days, fortunately not all the time.Get back up on the horse 5/3/1-m8.
You live in Oslo?
[quote]Backbone wrote:
Yearh, we all have this days, fortunately not all the time.Get back up on the horse 5/3/1-m8.
You live in Oslo?[/quote]
Hi Backbone.
Yes we all have crappy workouts, but we all have good ones too 
No I live in Bergen, are you Norwegian?
Thats right.
I think this is what appeals me by the 5/3/1 system, its flexibility. You can feel strong and have a lot of energy and do a lot, break prs and add a lot of assistance training, or you can feel weak and sluggish and just go for the proscribed reps in the main lifts.
Norwegian!!!, No Fuck No.
I mean I CAN act silly and all, but No I´m Danish.
But I work for a Compagny(Pon Power) who is doing a lot of projects in Norway,(Oslo, Egersund, Haugesund occationally Bergen and Ålesund).
And the last 2 girlfriends before I met my wife came from Norway, hahaha.
I am sick again, feels like having the flu. Hope I am back in the gym soon.
I start training again tomorrow( 10/06/2013 ).
Possible routine for june.
Workout A.
Military Press: 5/3/1.
DB Rows: 3x10.
Rear delt raises: 3x15.
Biceps/Triceps.
Workout B.
Deadlift: 5/3/1.
Lunges: 3x10 pr leg.
Leg Curls: 3x10.
Abs.
Workout C.
Bench Press: 5/3/1.
Pull ups: 3x10.
Rear delt raises: 3x15.
Biceps/Triceps.
Workout D.
Back Squat: 5/3/1.
Back raises: 3x10.
Leg extension: 3x10.
Abs.
Just passing by and saying whats up. Glad to see you’ve been killing it, don’t stop now.
[quote]solidkhalid wrote:
Just passing by and saying whats up. Glad to see you’ve been killing it, don’t stop now.[/quote]
Thanks for taking an interrest man , but sorry to say may training have gone down the
shitter the last month. I have been sick 3 times since may, first a bad stomach, then fever and sore throat, runny nose twice in the span of 3 weeks. + exams. I plan to get back on track when the fall semester starts. Will try to excercise in the summer vacation, but more for keeping in shape.
Possible Template for next semester.
Workout 1.
Squat: 5/3/1.
Bench: 5/3/1.
DB Row: 3x10.
Back raises: 3x10-15.
- fluff if I have the time and energy.
Workout 2.
Deadlift: 5/3/1.
Press: 5/3/1.
Pull ups: 3x5-10.
Leg raises: 3x10-15.
- fluff if I have the time and energy.
Semester overview:
Week 34: Establish maxes in the big 4.
Week 35-37: Cycle 1.
Week 38-40: Cycle 2.
Week 41-43: Cycle 3.
Week 44-46: Cycle 4.
Week 47-49: Cycle 5.
Week 50-51: Cycle 6. ( two waves )
Week 52: Christmass vacation.
*No deloads since its only two times a week.
Pull ups Progression:
Cycle 1: 5,5,5+
Cycle 2: 6,6,6+
Cycle 3: 7,7,7+
Cycle 4: 8,8,8+
Cycle 5: 9,9,9+
Cycle 6: 10,10,10+
Diet plan( starting point ):
Meal 1: Oatmeal: 2,5dl( 100 gram ) oats, 2,5dl Whole milk & raisins.
1 tablespoon fishoil( tran ) & 1 multivitamin.
Meal 2: 1 box of vanilla flavoured kesam & 1 banana.
Meal 3: 6 egg omelett & 1 can with beans in tomato sauce.
Meal 4: 1 protein shake: 2 scoops whey & 5dl whole milk.
1 banana.
- post workout meal: 1 YT Shake. ( 18 gram proteins )
Total calories:
Non training days: 2410.
Training days: 2634.
Total protein from animal sources:
Non training days: 126 gram.
Training days: 144 gram.
Will adjust calories each cycle. If I dont gain any thing one cycle I increase them some.
This is a starting point and after some time I will calculate more meals( like steak and potatoes etc ) to get more variation, but to begin with its easyer to eat the same thing every day.
Been a little while. Still lifting bro?
[quote]florelius wrote:
Possible Template for next semester.
Workout 1.
Squat: 5/3/1.
Bench: 5/3/1.
DB Row: 3x10.
Back raises: 3x10-15.
- fluff if I have the time and energy.
Workout 2.
Deadlift: 5/3/1.
Press: 5/3/1.
Pull ups: 3x5-10.
Leg raises: 3x10-15.
- fluff if I have the time and energy.
Semester overview:
Week 34: Establish maxes in the big 4.
Week 35-37: Cycle 1.
Week 38-40: Cycle 2.
Week 41-43: Cycle 3.
Week 44-46: Cycle 4.
Week 47-49: Cycle 5.
Week 50-51: Cycle 6. ( two waves )
Week 52: Christmass vacation.
*No deloads since its only two times a week.
Pull ups Progression:
Cycle 1: 5,5,5+
Cycle 2: 6,6,6+
Cycle 3: 7,7,7+
Cycle 4: 8,8,8+
Cycle 5: 9,9,9+
Cycle 6: 10,10,10+
Diet plan( starting point ):
Meal 1: Oatmeal: 2,5dl( 100 gram ) oats, 2,5dl Whole milk & raisins.
1 tablespoon fishoil( tran ) & 1 multivitamin.
Meal 2: 1 box of vanilla flavoured kesam & 1 banana.
Meal 3: 6 egg omelett & 1 can with beans in tomato sauce.
Meal 4: 1 protein shake: 2 scoops whey & 5dl whole milk.
1 banana.
- post workout meal: 1 YT Shake. ( 18 gram proteins )
Total calories:
Non training days: 2410.
Training days: 2634.
Total protein from animal sources:
Non training days: 126 gram.
Training days: 144 gram.
Will adjust calories each cycle. If I dont gain any thing one cycle I increase them some.
This is a starting point and after some time I will calculate more meals( like steak and potatoes etc ) to get more variation, but to begin with its easyer to eat the same thing every day.
[/quote]
I like the look of this meal plan bro, assuming there are also veges in there, or some frozen berries in shakes. I’ve always felt your eating was holding you back somewhat. You may find your health improves with more nutrients, too.
It definitely looks like a solid starting point anyway, good luck and get to your training when possible
[quote]mikemike87 wrote:
Been a little while. Still lifting bro?
[/quote]
Not much lifing right now, but will start up again when I get back to Bergen.
On a positiv note: I got in on a Masters program in history, so not everything is bleak
[quote]panzerfaust wrote:
[quote]florelius wrote:
Possible Template for next semester.
Workout 1.
Squat: 5/3/1.
Bench: 5/3/1.
DB Row: 3x10.
Back raises: 3x10-15.
- fluff if I have the time and energy.
Workout 2.
Deadlift: 5/3/1.
Press: 5/3/1.
Pull ups: 3x5-10.
Leg raises: 3x10-15.
- fluff if I have the time and energy.
Semester overview:
Week 34: Establish maxes in the big 4.
Week 35-37: Cycle 1.
Week 38-40: Cycle 2.
Week 41-43: Cycle 3.
Week 44-46: Cycle 4.
Week 47-49: Cycle 5.
Week 50-51: Cycle 6. ( two waves )
Week 52: Christmass vacation.
*No deloads since its only two times a week.
Pull ups Progression:
Cycle 1: 5,5,5+
Cycle 2: 6,6,6+
Cycle 3: 7,7,7+
Cycle 4: 8,8,8+
Cycle 5: 9,9,9+
Cycle 6: 10,10,10+
Diet plan( starting point ):
Meal 1: Oatmeal: 2,5dl( 100 gram ) oats, 2,5dl Whole milk & raisins.
1 tablespoon fishoil( tran ) & 1 multivitamin.
Meal 2: 1 box of vanilla flavoured kesam & 1 banana.
Meal 3: 6 egg omelett & 1 can with beans in tomato sauce.
Meal 4: 1 protein shake: 2 scoops whey & 5dl whole milk.
1 banana.
- post workout meal: 1 YT Shake. ( 18 gram proteins )
Total calories:
Non training days: 2410.
Training days: 2634.
Total protein from animal sources:
Non training days: 126 gram.
Training days: 144 gram.
Will adjust calories each cycle. If I dont gain any thing one cycle I increase them some.
This is a starting point and after some time I will calculate more meals( like steak and potatoes etc ) to get more variation, but to begin with its easyer to eat the same thing every day.
[/quote]
I like the look of this meal plan bro, assuming there are also veges in there, or some frozen berries in shakes. I’ve always felt your eating was holding you back somewhat. You may find your health improves with more nutrients, too.
It definitely looks like a solid starting point anyway, good luck and get to your training when possible :)[/quote]
The closest you get to veggies in this is the beans in tomato sauce and the bananas. When I am able to follow a meal plan like this consistently I will perhaps add in veggies.
I am looking forward to getting back to Bergen and start this. Right now I eat whatever and train whenever aka little thought regarding nutrition and little training at the moment. Thanks for keeping a tap on me, much appreciated my friend
[quote]florelius wrote:
[quote]mikemike87 wrote:
Been a little while. Still lifting bro?
[/quote]
Not much lifing right now, but will start up again when I get back to Bergen.
On a positiv note: I got in on a Masters program in history, so not everything is bleak
[/quote]
Congratulations dude!
[quote]RATTLEHEAD wrote:
[quote]florelius wrote:
[quote]mikemike87 wrote:
Been a little while. Still lifting bro?
[/quote]
Not much lifing right now, but will start up again when I get back to Bergen.
On a positiv note: I got in on a Masters program in history, so not everything is bleak
[/quote]
Congratulations dude![/quote]
Thanks Rattlehead
O wow dude great job. It’s been a long time coming. Is it a 2 year program?
[quote]mikemike87 wrote:
O wow dude great job. It’s been a long time coming. Is it a 2 year program?[/quote]
Thanks and yes it is a two year program.
Are you still studying btw?
Took no classes last semester. I’ll try pecking around for fall classes but I’m currently undergoing a background check and drug test for a full time job. Pay is ok but the benefits are what I like. Classes were difficult enough when working part time so idk. On a similar note I had (and still have) interest in the police academy.
[quote]mikemike87 wrote:
Took no classes last semester. I’ll try pecking around for fall classes but I’m currently undergoing a background check and drug test for a full time job. Pay is ok but the benefits are what I like. Classes were difficult enough when working part time so idk. On a similar note I had (and still have) interest in the police academy.
[/quote]
Police Academy is a sweet movie. If I come to the U.S, please do not arrest me.
Congrats Florelius with your acceptance!! And good luck with all the studying you will have to do hahaha.