T Nation

Log of Florelius 2013 Edition

Stats.

Age: 27.

Height: 175cm.

Weight: 60kg( start of year ) - - - 62kg ( 01/04/2013 )

Best Bench: 8x72,5kg.

Best Squat: 8x60kg, 4x67,5kg.

Best DL: 1x115kg( overhand grip ), 1x120kg( mixed grip )

Best OHP: 9x40kg.

Best DB rows: 10x32,5kg pr arm.

Goals for 2013.

Bench: 90kg x 1 or more reps.

Back Squat: 80kg x 1 or more reps.

DL: 130kg x 1 or more reps.

OHP: 60kg x 1 or more reps.

DB rows: 40kg x 10.

Chins: 10 x bw + 10kg.

BW: 70kg.

Previous log: http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/floreliuss_traning_log

awww yeah in

[quote]browndisaster wrote:
awww yeah in[/quote]

LOL

Training plan for the spring semester 2013.

Template:

Day 1:
Squat: 5/3/1.
Bench: 5/3/1.
DB row.

  • fluff ( arms, rear delts, core etc )

Day 2:
OHP: 5/3/1.
DL: 5/3/1.
Chins.

  • fluff ( arms, rear delts, core etc )

EDIT.

Will test for estimated maxes instead of starting with guesstimated training maxes.

Bench: 67,5kg x max reps.( 85% of 80kg )

DL: 97,5kg x max reps ( 85% of 115kg )

Squat: 60kg x max reps. ( 85% of 70kg. )

OHP: 42,5kg x max reps. ( 85% of 50kg )

Will buy gym membership and start training when I get my student loan and thats hopefuly next week.

Greetings my northern brother!

Good to see you mapping out some clear goals, I look forward to seeing you smash them. Let’s add EAT LIKE A TYRANNOSAURUS to that list!

In for raping and pillaging

5 SETS OF ROWS/CHINS MINIMUM

more more more or I swear I’ll stop following this log

[quote]panzerfaust wrote:
Greetings my northern brother!

Good to see you mapping out some clear goals, I look forward to seeing you smash them. Let’s add EAT LIKE A TYRANNOSAURUS to that list!

In for raping and pillaging[/quote]

Good to have you here Panzer :slight_smile:

Yes eating more and better this year is also a goal.

@ Brown disaster: I like 3 sets of 10 more than 5 sets of 10, but I will your request lol.

[quote]florelius wrote:

[quote]panzerfaust wrote:
Greetings my northern brother!

Good to see you mapping out some clear goals, I look forward to seeing you smash them. Let’s add EAT LIKE A TYRANNOSAURUS to that list!

In for raping and pillaging[/quote]

Good to have you here Panzer :slight_smile:

Yes eating more and better this year is also a goal.

@ Brown disaster: I like 3 sets of 10 more than 5 sets of 10, but I will your request lol.
[/quote]

:slight_smile: I like that you have set a body weight target. If you can hit that, your lifts will skyrocket. How expensive are nuts in your country? If you just added say 100g of mixed nuts to your normal diet every day, that would give you over 600 healthy calories just like that!

P.S heavy singles bro!

[quote]panzerfaust wrote:

[quote]florelius wrote:

[quote]panzerfaust wrote:
Greetings my northern brother!

Good to see you mapping out some clear goals, I look forward to seeing you smash them. Let’s add EAT LIKE A TYRANNOSAURUS to that list!

In for raping and pillaging[/quote]

Good to have you here Panzer :slight_smile:

Yes eating more and better this year is also a goal.

@ Brown disaster: I like 3 sets of 10 more than 5 sets of 10, but I will your request lol.
[/quote]

:slight_smile: I like that you have set a body weight target. If you can hit that, your lifts will skyrocket. How expensive are nuts in your country? If you just added say 100g of mixed nuts to your normal diet every day, that would give you over 600 healthy calories just like that!
[/quote]

Not shure how much nuts cost, but I do think there are some cheap bags with peanuts, chilli nuts etc. I am not that found of nuts, but peanuts and chillinuts are okay. BTW regarding weight gain I was thinking of drinking a litre of chocolate milk everyday( milk is kinda expensive here in the land of hipster vikings, so 4litres( a gallon ) a day is not going to happen ) on top of my regular meals.

For my regular diet I was thinking a basic diet of oatmeal with raisins and milk for breafeast, kesam(quark)/yogurt and fruit for lunch, typical dinner food for dinner( pizza, burgers, steaks, pasta dishes etc ) and a six egg omelet for supper. I might also add in a couple of trips to mcDonalds every week.
In short a diet of alot of junk, but hey I need to gain weight dont I :wink:

[quote]panzerfaust wrote:
P.S heavy singles bro![/quote]

Perhaps I could alternate beetwen 5/3/1 and 3/5/1, would that be a good idea?

So four cycles would go like this:

cycle1: 5/3/1.
cycle2: 3/5/1. + singles.
cycle3: 5/3/1.
cycle4: 3/5/1. + singles.
etc.

[quote]florelius wrote:
For my regular diet I was thinking a basic diet of oatmeal with raisins and milk for breafeast, kesam(quark)/yogurt and fruit for lunch, typical dinner food for dinner( pizza, burgers, steaks, pasta dishes etc ) and a six egg omelet for supper. I might also add in a couple of trips to mcDonalds every week.
In short a diet of alot of junk, but hey I need to gain weight dont I :wink:
[/quote]

Sounds like heaven.

Grow Florelius, Grow!

tweet

[quote]theBird wrote:

[quote]florelius wrote:
For my regular diet I was thinking a basic diet of oatmeal with raisins and milk for breafeast, kesam(quark)/yogurt and fruit for lunch, typical dinner food for dinner( pizza, burgers, steaks, pasta dishes etc ) and a six egg omelet for supper. I might also add in a couple of trips to mcDonalds every week.
In short a diet of alot of junk, but hey I need to gain weight dont I :wink:
[/quote]

Sounds like heaven.

Grow Florelius, Grow!

tweet[/quote]

I concur! Sounds like a great approach to slap some size on your body. Bring on Super-Size Florelius!

[quote]florelius wrote:

[quote]panzerfaust wrote:
P.S heavy singles bro![/quote]

Perhaps I could alternate beetwen 5/3/1 and 3/5/1, would that be a good idea?

So four cycles would go like this:

cycle1: 5/3/1.
cycle2: 3/5/1. + singles.
cycle3: 5/3/1.
cycle4: 3/5/1. + singles.
etc.

[/quote]
I don’t see any reason why not, but I’m no expert. The various 531 templates do seem fairly interchangable.

Or you could make a “training rule” where in every lift you either hit a Rep Max, or do 3 singles at 90% of your 1RM? So if you only make required reps, you make up for it with some singles to add more stimulus.

Another approach you could try some time is the pyramid, ie:

5 x 65
5 x 75
5+ x 85
5 x 75
5+ x 65

…that’s another good way to add volume.

[quote]panzerfaust wrote:

[quote]florelius wrote:

[quote]panzerfaust wrote:
P.S heavy singles bro![/quote]

Perhaps I could alternate beetwen 5/3/1 and 3/5/1, would that be a good idea?

So four cycles would go like this:

cycle1: 5/3/1.
cycle2: 3/5/1. + singles.
cycle3: 5/3/1.
cycle4: 3/5/1. + singles.
etc.

[/quote]
I don’t see any reason why not, but I’m no expert. The various 531 templates do seem fairly interchangable.

Or you could make a “training rule” where in every lift you either hit a Rep Max, or do 3 singles at 90% of your 1RM? So if you only make required reps, you make up for it with some singles to add more stimulus.

Another approach you could try some time is the pyramid, ie:

5 x 65
5 x 75
5+ x 85
5 x 75
5+ x 65

…that’s another good way to add volume.[/quote]

Thanks for the ideas Panzer :slight_smile:

Training 10/01/13.

Max estimation.

After warm up.

Squat:
10x20kg.
5x30kg.
5x40kg.
5x50kg.
3x60kg. ( estimated max = 65kg )

Comment:
Felt weak today and the last set sucked. I was supposed to do bench after squats, but was so shaky
after the last squat and I felt like shit so I will rather test my bench tomorrow.

Training weights for Squat Cycle 1: tm = 57,5kg.
Wave 1: 37,5kg x 5, 42,5kg x 5, 47,5kg x 5+
Wave 2: 40kg x 3, 45kg x 3, 50kg x 3+
Wave 3: 42,5kg x 5, 47,5kg x 3, 55kg x 1+
Wave 4: 22,5kg x 5, 27,5kg x 5, 35kg x 5.

Btw I might go for another template than the 2xWeek template. Perhaps the fullbody template from the 2nd edition book.

[quote]florelius wrote:
Training 10/01/13.

Max estimation.

After warm up.

Squat:
10x20kg.
5x30kg.
5x40kg.
5x50kg.
3x60kg. ( estimated max = 65kg )

Comment:
Felt weak today and the last set sucked. I was supposed to do bench after squats, but was so shaky
after the last squat and I felt like shit so I will rather test my bench tomorrow.

Training weights for Squat Cycle 1: tm = 57,5kg.
Wave 1: 37,5kg x 5, 42,5kg x 5, 47,5kg x 5+
Wave 2: 40kg x 3, 45kg x 3, 50kg x 3+
Wave 3: 42,5kg x 5, 47,5kg x 3, 55kg x 1+
Wave 4: 22,5kg x 5, 27,5kg x 5, 35kg x 5.

Btw I might go for another template than the 2xWeek template. Perhaps the fullbody template from the 2nd edition book.

[/quote]

Hi man!
Sorry to hear you had a less than stellar day.
I very strongly recommend the Fullbody Template, as I am sure you knew I would haha.
My opinion is you need more frequency than 2x per week. The only reason I haven’t suggested it before is I thought you were too busy with study and such.

[quote]panzerfaust wrote:

[quote]florelius wrote:
Training 10/01/13.

Max estimation.

After warm up.

Squat:
10x20kg.
5x30kg.
5x40kg.
5x50kg.
3x60kg. ( estimated max = 65kg )

Comment:
Felt weak today and the last set sucked. I was supposed to do bench after squats, but was so shaky
after the last squat and I felt like shit so I will rather test my bench tomorrow.

Training weights for Squat Cycle 1: tm = 57,5kg.
Wave 1: 37,5kg x 5, 42,5kg x 5, 47,5kg x 5+
Wave 2: 40kg x 3, 45kg x 3, 50kg x 3+
Wave 3: 42,5kg x 5, 47,5kg x 3, 55kg x 1+
Wave 4: 22,5kg x 5, 27,5kg x 5, 35kg x 5.

Btw I might go for another template than the 2xWeek template. Perhaps the fullbody template from the 2nd edition book.

[/quote]

Hi man!
Sorry to hear you had a less than stellar day.
I very strongly recommend the Fullbody Template, as I am sure you knew I would haha.
My opinion is you need more frequency than 2x per week. The only reason I haven’t suggested it before is I thought you were too busy with study and such.
[/quote]

I have been able to get up early since monday, so if I am able to do that on a regular basis, then I can train more often and other things. The problem have been my sleeping pattern all along. I knew you would be glad if I went for the fullbody template :slight_smile:

Training 11/01/13.

Max estimation.

After warm up.

Bench:
10x20kg.
5x32,5kg.
5x40kg.
3x47,5kg.
5x52,5kg.
5x60kg.
8x67,5kg. ( estimated max = 85kg )

DB row:
10x10kg pr arm.
10x20kg pr arm.
10x20kg pr arm.

Comment: Felt alot stronger than I did when I testet my squat.

Training weights for Cycle 1:
Bench: tm = 75kg.
Wave 1: 47,5kg x 5, 55kg x 5, 62,5kg x 5+
Wave 2: 52,5kg x 3, 60kg x 3, 67,5kg x 3+
Wave 3: 55kg x 5, 62,5kg x 3, 70kg x 1+
Wave 4: 30kg x 5, 37,5kg x 5, 45kg x 5.

A little update.

Will start my first cycle on sunday or monday and I will do this:

Day 1:
Squat: 5/3/1.
Bench: 5/3/1.
BB Row: 3 x 10.
Chins: 3 x 5-10.

Day 2:
Squat: FBT.
OHP: 5/3/1.
DL: 5/3/1.
Chins: 3 x 5-10.

Training maxes for the spring semester:

Bench:
Cycle 1: 72,5kg.
Cycle 2: 75kg.
Cycle 3: 77,5kg.
Cycle 4: 80kg.
Cycle 5: 82,5kg.
Cycle 6: 85kg.

Squat:
Cycle 1: 62,5kg.
Cycle 2: 65kg.
Cycle 3: 67,5kg.
Cycle 4: 70kg.
Cycle 5: 72,5kg.
Cycle 6: 75kg.

DL:
Cycle 1: 102,5kg.
Cycle 2: 105kg.
Cycle 3: 107,5kg.
Cycle 4: 110kg.
Cycle 5: 112,5kg.
Cycle 6: 115kg.

OHP:
Cycle 1: 42,5kg.
Cycle 2: 45kg.
Cycle 3: 47,5kg.
Cycle 4: 50kg.
Cycle 5: 52,5kg.
Cycle 6: 55kg.

I will also add an extra day on weeks I have the possibility to do so. Those extra days will be
dedicated to pumping the shit out of my arms, upperback or core.