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Ola Persson
01-06-2010, 08:48 AM
5, 3, 1, Go:

I've been training by myself for some time and hope to get in contact with some likeminded people here. I've dabbled with GPP-training but my lack of strength has always kept me back. This is my log in my pursuit to get stronger.

(Being a novice weight trainee) I chose to follow Wendlers 5/3/1 method since it's accessible and I like the structure. My weeks will look something like this:


Day 1: Bench Press,
Day 2: Front Squat (due to a bulging disc I'm much more comfortable with FS than back squats),
Day 3: Shoulder Press,
Day 4: Deadlift.


My primary assisting exercises will be: TGU, kroc rows, dips, pull ups and power cleans.

One or two times a week I will add some conditioning. I'll keep it short and simple, doing sprints, hill runs, rowing and some circuits with sandbags, kettlebells and bodyweight exercises.

All in all a pretty straight-forward and simple program.

My goals for 2010 (1RM):

Bench Press: 140 kg,
Front squat: 150 kg,
Shoulder press: 90 kg.


Due to my bad back I only tried to find my 1RM on SP (72,5 kg in november) the last two years. I've been doing heavy singles (but nowhere near an 1RM) on FS (115 kg) but haven't bench pressed the last ten years or so. About the deadlift my only concern is not aggrevating my bad back.

Additional info:
I'm 35 years old and have a bodyweight of 90 kg.

Ola Persson
01-07-2010, 11:27 AM
First week of 5/3/1 done; really like it! Since I started way below 90% of my 1RM on several lifts I’ve been feeling very fresh after the workouts.

Two questions for someone more knowledgeable than me:

How should I go about choosing my assistance work and combining it with my compound lifts?
During deload weeks I’m thinking of combining day 1 & 2 into one workout and do the same with day 3 & 4 and minimize assistance work. Good idea?


Training recap
Day 1: Bench Press 5*60, 5*67,5, 14*75 kg. Stopped before getting close to failure. Wanted to try this out before repping away like crazy. Assistance: Kroc rows 1*max with 24 kg. TGU for 6 minutes (quality not quantity).

Day 2: Front Squat 67,5*5, 77,5*5, 10*87,5 kg. Assistance: Power clean, 2 on the minute for 10 minutes, 65 kg (performed before FS). Very light, going to progress these by 1,25 kg every week. Good Morning, 3*25, 25 kg (prehab for my back).

Day 3: Shoulder Press 5*42,5, 5*50, 11*55 kg. Assistance: Dips 5*10 (BW). Good Morning, 3*25 30 kg (prehab).

Day 4: Deadlift 5*80, 5*90, 10*100 kg. Due to my bulging disc I’m being very cautious deadlifting. Assistance: PU 3*max (10/6/5). Didn’t like doing PU after DL and plan to switch the order of PC and PU. L-Sit, aggregate 1 min (took forever).

Conditioning: none this week. Read an article by Dan John on T-Muscle where he mentioned doing Bikram Yoga. Got inspired, I often cheat when it comes to stretching, and tried it twice on my rest days. Very humbling. Realized I have northern Europe’s stiffest ankle joints.

Ola Persson
01-12-2010, 03:25 PM
Focused on slouching and active recovery the past few days (Bikram Yoga – not decided what to make of this yet). Hopefully one of the benefits with 5/3/1, compared with going for broke every other day, is avoiding being dead tired and sore all the time. Something for all the met heads to consider.

C1W2D1
Bench Press
3*62,5 kg
3*72,5 kg
13*80 kg – stopped shy of failure with a couple of reps

Assistance
* Kroc rows: 1*40, 20 kg
* Good morning: 3*25, 30 kg (prehab)

Ryan Secor
01-12-2010, 06:56 PM
How should I go about choosing my assistance work and combining it with my compound lifts?

It's honestly up to you and it looks like what you have set up is fairly decent. The only thing I would personally swap is the Dips on Pressing day with the Pullups on DL day (I like making everyone push/pull or vice versa). I'd also say that once you hit 10 reps with BWT on both those start making them weighted. But, honestly it's all up to you and it's what works best for you (again what you have looks good) so play around with it later if you want.

In fact on EliteFTS Wendler fields a few questions about this in a Q&A section and he basically says the same thing about playing around with it. He says certain movements work better for some than others - for example Kroc Rows work really awesome for him. Here's a link to the Q&A section over there (http://asp.elitefts.com/qa/) so check it out and it'll really help you - he's always answering questions and seems really good about fielding almost anything anyone throws at him.

During deload weeks I’m thinking of combining day 1 & 2 into one workout and do the same with day 3 & 4 and minimize assistance work. Good idea?

Good idea with minimizing the assistance work. With combining the two days are you saying that the purpose is to minimize your deload week (i.e. make it only 2 days long) so you can begin a new cycle sooner? Or are you just wanting to take that 4th week easy and only workout 2 days the entire week then take the other 5 as rest days?

If you're trying to shorten deload week by making it 2 days so you can get to a new cycle faster - don't. Give your body a break. If you're wanting to combine the movements so you have more days off, I don't think that'd be a problem. Bottom line - take a full 4 weeks for each cycle. You're in no hurry.

Ola Persson
01-13-2010, 03:53 AM
Thanks for the input, I really appreciate it!

once you hit 10 reps with BWT on both those start making them weighted.

Will do that with dips and increase with 1,25/2,5 kg every week until I plateau.

are you just wanting to take that 4th week easy and only workout 2 days the entire week then take the other 5 as rest days?

Yes, this combined with increased focus on active recovery (mobility work, stretching etc.) during deload weeks. This will also give me more time to play tennis, something I do fairly often during the summer.

Billy Millar
01-13-2010, 01:13 PM
Good luck with this. I'm actually starting this week on 5/3/1, and with very similar stats (35 yr old, 202 lbs, and recovering from a partially torn gluteas medius last Oct). Hope you do well.

Ola Persson
01-14-2010, 02:30 PM
Warmed up thoroughly before the front squats to be on the safe side, even though I’ve never have had any problems doing heavy FS. The thing that aggravates my injury is stress, bad posture and high reps of stupid things like the air squat.

C1W2D2
Front Squat
3*72,5 kg
3*82,5 kg
9*92,5 kg

Assistance
* PU, 3*max (12/7/6) - felt good doing PU after FS instead of after DL
* L-Sit, aggregate 1 min.

Ola Persson
01-16-2010, 03:42 AM
Slept nearly 12 hours before this session. Stressful weeks at work and at the same time we sold our apartment; needed the rest.

C1W2D3
Shoulder Press
3*45 kg
3*52,5 kg
10*57,5 kg

Assistance
* Dips 5*10 - BW, have gained 3 kg the last weeks so that was my increase
* Good morning 3*25, 30 kg (prehab)

Ola Persson
01-17-2010, 03:04 AM
Yet another full nights sleep. Deadlift today so I was extremely cautious. 40 min warm up (incorporated some drills from Diesel Crew) and many specific warm up sets.

C1W2D4
Deadlift
3*85 kg
3*95 kg
10*107,5 kg - far from max, just taking it easy and getting into DL:ing again

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 67,5 kg - liked performing them before the DL.
* TGU for 6 minutes (quality), 24 kg

Ola Persson
01-20-2010, 01:23 PM
C1W3D1
Bench Press
5*67,5 kg
3*77,5 kg
10*85 kg

Assistance
* Kroc rows, 1*40, 20 kg
* Good morning, 3*25, 30 kg (prehab)

Been feeling a bit stiff in my lower back (stress related). Postponed today's planned front squat session. Have an appointment with my naprapath (manual medicine) tomorrow morning.

Ola Persson
01-22-2010, 05:38 AM
The naprapath visit went well; no symptoms of a bulging disc this time, just a rigid spine caught in the wrong position. Some manual work and I felt better. Today’s training was affected, though.

C1W3D2
Front Squat
5*77,5 kg
3*87,5 kg
7*97,5 kg - stopped as soon as I felt fatigued

Assistance
* PU, 3*max (12/7/4)

Ola Persson
01-23-2010, 03:35 AM
C1W3D3
Shoulder Press
5*50 kg
3*55 kg
8*62,5 kg

Assistance
* Dips 5*10, BW + 2,5 kg
* Good morning 3*25, 30 kg (prehab)

Ola Persson
01-25-2010, 02:32 PM
Last session before deload week. Life in general quite hectic right now so the timing is perfect.

C1W3D4
Deadlift
5*90 kg
3*102,5 kg
10*115 kg - baby steps towards a healthy back

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 70 kg

Ola Persson
02-01-2010, 02:40 PM
Deload week turned into a complete week of rest due to moving. Even though this wasn't optimal – I tend to recover fast – it felt good to back off. My impression of the first cycle is easily summarized: this is fun. At the same time my sleep has improved and I have more energy in everyday life.

For the second training cycle my starting point increase is 2,5 kg for the bench press, front squat and military press and 5 kg for the deadlift. (Note: I use Wendler's first option when choosing percentages.) I will also add some weights when doing assistance work.

C2 W1 D1
Bench Press
5*60 kg
5*70 kg
14*77,5 kg

Assistance
* Kroc rows, 1*24, 26 kg - meant to use 22 kg but weren’t paying attention at the rack
* Good morning, 3*25, 35 kg - 5 kg increase; this was actually quite heavy

Ola Persson
02-02-2010, 10:41 PM
I've visited two gyms in the vicinity of our new home the last days. They both were real disasters; no place for warm up and mobility drills, few plates and bars and grossly overcrowded with adolescents bumping into the rack all the time (hey, it sure is fun spraying water on each other when working out, isn't it?).

C2 W1 D2
Front Squat
5*70 kg
5*80 kg
11*90 kg - form went to pieces on the last rep

Assistance
* PU, 3*max (12/7/5)

Ola Persson
02-05-2010, 09:53 AM
I’ve been on a business trip the last two days so I didn't get much sleep. In order to counterbalance, I tried to drink as much alcohol as the company budget allowed.

C2 W1 D3
Shoulder Press
5*45 kg
5*50 kg
11* 57,5 kg - 1 more rep compared to C1 W2 D3

Assistance
* Dips, 5*10 BW

I was in a hurry so once again I skipped ab work. Not good.

Ola Persson
02-06-2010, 07:15 AM
C2 W1 D4
Deadlift
5*80 kg
5*95 kg
15*105 kg

Will from now on slowly progress my DL by using the estimated 1RM as a reference (instead of using a given rep scheme like before).

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 70 kg
* TGU, 6 minutes, 24 kg

Mistake doing TGU the day after SP.

Ola Persson
02-09-2010, 11:42 AM
C2 W2 D1
Bench Press
3*65 kg
3*75 kg
11*82,5 kg

Assistance
* One arm DB bench press, 3*10, 22 kg - an old favorite from Infinite Intensity, could've gone heavier
* Kroc rows, 1*40, 22 kg
* Good morning, 3*25, 35 kg

Ola Persson
02-10-2010, 12:07 PM
C2 W2 D2
Front Squat
3*75 kg
3*85 kg
10*95 kg

Assistance
* PU, 3*max (12/7/5) - have stalled and will start doing PU:s twice a week
* TGU, 24 kg, 6 min

Ola Persson
02-13-2010, 07:14 AM
C2 W2 D3
Shoulder Press
3*47,5 kg
3*55 kg
11*60 kg

Assistance
* Dips, 5*10 BW
* L-Sit, aggregate 1 min

Ola Persson
02-14-2010, 12:27 PM
C2 W2 D4
Deadlift
3*87,5 kg
3*100 kg
15*112,5 kg

Cautious as always and I re-grip every rep striving for perfect posture. I were just going to do 12 reps but my back has been feeling good so I opted for 15 instead. Felt safe and every time I’ve been DL:ing my back seems to improve. Hopefully I’ll be able to actually use some challenging weights in the future.

Assistance
* Power clean, 2 on the minute for 10 minutes, 72,5 kg
* L-Sit, aggregate 1 min
* Farmers walk, 24 kg KB:s, 3*max (1 min rest between walks)

Ola Persson
02-17-2010, 07:53 AM
...every time I’ve been DL:ing my back seems to improve...

Smugness equals setback; lower back have been stiff the last days. Don't know if it's caused by DL:ing or stress/posture/something else.

C2 W3 D1
Bench Press
5*70 kg
3*77,5 kg
8*87,5 kg

Assistance
* One Arm DB Bench Press, 3*10, 24 kg
* PU, 3*max (10/6/4)
* L-Sit, aggregate 1 min

Shitty session during lunch. Lack of sleep didn't help. Still, I will be paying extra attention to my BP numbers since my progress is much slower compared to the SP and FS. Last week I added the one arm DB bench press to increase the work volume and hopefully that will help.

Ola Persson
02-23-2010, 11:44 AM
Got sick the day after I bench pressed. The cold and high fever has kept me from the gym for five days. Still felt weak(er than normal) but were ready for a session.

C2 W3 D2
Front Squat
5*80 kg
3*90 kg
8*100 kg

Assistance
* PU, 3*max (12/7/4)
* TGU, 24 kg, 6 min

Had planned to increase the volume by doing lunges as assistance work but took it easy. Didn't want to stress my body too hard since I plan to skip the coming deload week (due to the unplanned rest I will just take it easy for a few days between cycles).

Ola Persson
02-24-2010, 03:00 PM
Fast session today; were in a hurry home for a fantastic (http://www.vancouver2010.com/olympic-news/n/news/afp-news/cross-country-skiing--sweden-claim-cross-country-4x10km-relay-gold_291740Ec.html) evening (http://www.guardian.co.uk/football/2010/feb/24/internazionale-chelsea-champions-league). Good times!

C2 W3 D3
Shoulder Press
5*50 kg
3*57,5 kg
7*65 kg - some hyper extension on the 7th rep so I racked it, leaving the last one or two reps for another day

Assistance
* Dips, 5*10, BW
* L-Sit, aggregate 1 min

Ola Persson
02-28-2010, 12:16 PM
C2 W3 D4
Deadlift
5*92,5 kg
3*105 kg
15*117,5 kg - getting more and more comfortable DL:ing and now I have to fight the urge to go for max reps.

Assistance
* Power cleans, 2 on the minute for 10 minutes, 75 kg
* Kroc rows, 1*30, 24 kg

End of the second cycle. It got disrupted by a cold and fever so I'm just taking a couple of days off instead of doing a regular deload week.

Ola Persson
03-02-2010, 01:02 PM
Third cycle: 2,5 kg increase on the presses and the front squat, 5 kg increase on the deadlift. Still haven't done any conditioning this side of new years eve. I don't miss it, and I don't plan on doing it anytime soon.

C3 W1 D1
Bench Press
5*62,5 kg
5*72,5 kg
13*80 kg

Assistance
* One Arm DB Bench Press, 5*10, 24 kg
* L-Sit, aggregate 1 min

Ola Persson
03-03-2010, 01:48 PM
C3 W1 D2
Front Squat
5*70 kg
5*82,5 kg
11*92,5 kg

Assistance
* Lunges, 20 kg overhead, 3*30 (15 each leg)
* PU, aggregate 30 (1st set 11)

Mixing it up with PU:s (as always these are strict, full rom PU:s), trying to follow Wendlers 100 reps/week advice. I'll start low - at 30 reps two times a week - and work myself up to three digits.

Ola Persson
03-08-2010, 01:13 PM
I've been to Brussels for a conference and after that I felt out of sorts; had to take four rest days in a row.

C3 W1 D3
Shoulder Press
5*45 kg
5*52,5 kg
12*60 kg - some hyper extension on the last rep

Assistance
* Dips, 5*10
* L-Sit, aggregate 1 min

Ola Persson
03-10-2010, 11:46 AM
C3 W1 D4
Deadlift
5*85 kg
5*97,5 kg
18*110 kg

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 75 kg
* Kroc rows, 1*32, 24 kg
* Deadlift Twist, 3*16, 33 kg - a side bending exercise and another favorite from Infinite Intensity

Ola Persson
03-13-2010, 08:31 AM
C3 W2 D1
Bench Press
3*67,5 kg
3*75 kg
10*85 kg

Assistance
* One Arm DB Bench Press, 5*10, 26 kg
* [PU], aggregate 30 (first set 10)
* [L-Sit], aggregate 1 min

[PU + L-Sit] = performed after one another, with rest between sets

Ola Persson
03-14-2010, 06:51 AM
C3 W2 D2
Front Squat
3*75 kg
3*87,5 kg
10*97,5 kg - pleased with this

Assistance
* [Lunges], 3*30, 20 kg OH
* [V-Ups], 3*15

Ola Persson
03-16-2010, 11:34 AM
C3 W2 D3
Shoulder Press
3*50 kg
3*57,5 kg
9*62,5 kg - do not know what happened here. Aimed for ten or eleven but had to fight for nine. Hopefully just one of those shitty days you have every now and then.

Assistance
* Dips, 5*10
* Plank hold, aggr. 4 min (2 min, 1 min, 1 min - 30 s rest in between)

Ola Persson
03-18-2010, 12:42 PM
C3 W2 D4
Deadlift
3*90 kg
3*105 kg
18*117,5 kg

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 75 kg
* Kroc rows, 1*34, 24 kg
* Deadlift Twist, 3*16, 33 kg

Ola Persson
03-21-2010, 08:27 AM
C3 W3 D1
Bench Press
5*70 kg
3*80 kg
8*90 kg

A recent article (http://www.tmuscle.com/free_online_article/sports_body_training_performance/blood_and_chalk_vol_4_jim_wendler_talks_big_weight s) in T-Nation reminded me of Wendler suggesting having a narrower grip on the bench press. Usually I grip about an inch outside of the start of the knurled area. I will continue with this until I plateau and then switch to a close-grip bench press.

Assistance
* One Arm DB Bench Press, 5*10, 26 kg
* [PU] aggr. 30 (first set 10)
* [L-Sit] aggr. 1 min

Ola Persson
03-22-2010, 09:17 AM
C3 W3 D2
Front Squat
5*82,5 kg
3*92,5 kg
8*102,5 kg - Belt came undone on the eighth rep, which caused me to stop. Luckily I have a new, non-velcro, belt arriving this week.

Assistance
* [Lunges], 3*20, 40 kg
* [Good Mornings], 3*20, 40 kg
* Ab Wheel, 5*10 - on the knees obviously.

Ola Persson
03-24-2010, 10:31 AM
C3 W3 D3
Shoulder Press
5*52,5 kg
3*60 kg
7*67,5 kg

Assistance
* Dips, 5*10
* Ab Wheel, 5*10

Ola Persson
03-26-2010, 02:17 PM
C3 W3 D4
Deadlift
5*100 kg
3*110 kg
18*122,5 kg

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 75 kg
* Kroc Rows, 1*36, 24 kg
* Plank hold, aggr. 5 min

End of the third cycle (not counting the deload sessions next week). I'm getting stronger and I'm having more fun in the gym than ever before. I’ve found a couple of assistance exercises that complements my lifts at this time and I enjoy the hiatus from all conditioning. I’m also relieved that my back hasn’t caused me any significant problems. I feel so comfortable DL:ing right now that I will increase the weights rather quickly the coming cycles in order to get closer to an estimated 90 % of my 1RM. It feels rather silly performing a given number of reps with suboptimal weights on the third set of every DL day.

Ola Persson
04-04-2010, 02:49 AM
Start of the fourth cycle after the deload week. 2,5 kg increase for the presses and the front squat as usual. After deadlifting lightly for three cycles I feel reassured that my bulging disc can handle the stress and I'll increase the weight with 15 kg (still modest but hopefully a bit challenging the third week).

C4 W1 D1
Bench Press
5*62,5 kg
5*72,5 kg
13*82,5 kg

Assistance
* One Arm DB Bench Press, 5*10, 26 kg
* [PU], aggr. 30 (first set 10)
* [Ab Wheel], 5*10

Ola Persson
04-05-2010, 06:13 AM
C4 W1 D2
Front Squat
5*72,5 kg
5*82,5 kg
11*95 kg - failed on the 12th rep. Shitty performance, aimed for 12 or 13 reps. Note to self: four days in a row of drinking beer and spirits does not equal progress in the gym.

Assistance
* [Lunges], 5*20, 45 kg
* [Good Morning], 5*12, 45 kg - horrible superset that nearly floored me today
* Ab Wheel, 5*10

Ola Persson
04-07-2010, 02:12 PM
...four days in a row of drinking beer and spirits does not equal progress in the gym...

Neither does having a big family dinner with lots of wine the following tuesday.

C4 W1 D3
Shoulder Press
5*47,5 kg
5*55 kg
10*62,5 kg - failed on the 11th rep.

Assistance
* Dips, 5*10

Ola Persson
04-08-2010, 02:40 PM
After deadlifting lightly for three cycles I feel reassured that my bulging disc can handle the stress and I'll increase the weight with 15 kg...

Added another 5 kg to make it a 20 kg increase.

C4 W1 D4
Deadlift
5*97,5 kg
5*112,5 kg
16*127,5 kg - grip was the weakest link

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 80 kg
* Kroc Rows, 1*38, 24 kg
* Ab Wheel, 5*10

Ola Persson
04-11-2010, 12:50 PM
C4 W2 D1
Bench Press
3*67,5 kg
3*77,5 kg
10*87,5 kg

Assistance
* One Arm DB Bench Press, 5*10, 26 kg
* [PU], aggr. 30 (first set 10)
* [L-Sit], 4*15 seconds

Ola Persson
04-12-2010, 11:59 AM
C4 W2 D2
Front Squat
3*77,5 kg
3*90 kg
10*100 kg

Assistance
* [Lunges], 5*20, 45 kg
* [Good Morning], 5*12, 45 kg

Ola Persson
04-14-2010, 01:54 PM
C4 W2 D3
Shoulder Press
3*50 kg
3*57,5 kg
9*65 kg

Assistance
* Dips, 5*10
* Ab Wheel, 5*10

Ola Persson
04-16-2010, 02:42 PM
As mentioned in another thread (http://www.performancemenu.com/forum/showthread.php?t=5335) I started questioning why I power clean after reading a Q&A at DeFranco's site (http://www.defrancostraining.com/ask-joe-test/41-strength-training/180-hang-cleans-vs-weighted-jumps-for-explosive-hip-extension.html). I got my thoughts confirmed (thanks for the replies) and have excluded the power clean from my training for the time being.

C4 W2 D4
Deadlift
3*105
3*120
14*135 kg

My grip is the weakest link, had to switch to a mixed grip on the 11th rep. Stopped on the 14th so I wouldn't aggravate my back.

Assistance
* Kroc Rows, 1*40, 24 kg
* Farmers Walk, 3*max

Ola Persson
04-18-2010, 06:45 AM
C4 W3 D1
Bench Press
5*72,5 kg
3*82,5 kg
7*92,5 kg - didn't have a spotter today so I racked the bar on the 7th rep (better safe than sorry)

Assistance
* One Arm DB Bench Press, 5*10, 28 kg
* [PU], aggr. 30 (first set 10)
* [L-Sit], 5*15 seconds

Ola Persson
04-19-2010, 01:46 PM
C4 W3 D2
Front Squat
5*82,5 kg
3*95 kg
8*105 kg

Assistance
* [Lunges], 5*20, 45 kg
* [Good Morning], 5*12, 45 kg
* Ab Wheel, 5*12

Ola Persson
04-21-2010, 12:52 PM
C4 W3 D3
Shoulder Press
5*55 kg
3*62,5 kg
7*70 kg

Assistance
* Dips, 5*10
* L-Sit, aggr. 1 min

David Boyle
04-21-2010, 07:54 PM
awesome results.

Have you always done front squats on your 5-3-1?

I'm thinking about taking the bench out due to my shoulder and replacing it w/ front squats....what do you think?

Ola Persson
04-22-2010, 02:52 AM
awesome results.

Have you always done front squats on your 5-3-1?

I'm thinking about taking the bench out due to my shoulder and replacing it w/ front squats....what do you think?

Thanks! Yes, I've front squatted since the beginning of the program; due to a disc problem in my lower back I'm not comfortable back squatting yet.

Sorry to hear about your shoulder. However, I wouldn't replace the bench with front squats. Instead I would add them as an assistance exercise to the back squat, in order not to overdo lower body work.

Luckily I don't have any experience training around a shoulder injury and my knowledge is limited. I would ask around and get some solid advice from the senior members. In your log it seems as KB presses don't aggravate your injury. Could you try strengthening your shoulders and then start incorporating close-grip bench presses with low weights before adding them to your 5/3/1? Or have you completely ruled out all BP?

David Boyle
04-22-2010, 06:21 AM
Thanks! Yes, I've front squatted since the beginning of the program; due to a disc problem in my lower back I'm not comfortable back squatting yet.

Sorry to hear about your shoulder. However, I wouldn't replace the bench with front squats. Instead I would add them as an assistance exercise to the back squat, in order not to overdo lower body work.

Luckily I don't have any experience training around a shoulder injury and my knowledge is limited. I would ask around and get some solid advice from the senior members. In your log it seems as KB presses don't aggravate your injury. Could you try strengthening your shoulders and then start incorporating close-grip bench presses with low weights before adding them to your 5/3/1? Or have you completely ruled out all BP?

I haven't given up totally...like this morning for example I'm going to lower the weight and try to bench again today.

After today I'm going to see where I'm at on the bench and maybe do front squats on my boring but big routine I'm thinking about starting next week.

Thanks dude.

Ola Persson
04-22-2010, 02:07 PM
End of the fourth cycle, which went well. I've increased my food intake the last couple of weeks and started supplementing with creatine. No wonder I feel even more energetic. The only concern right now is my bench press. I've made progress but aimed for more reps.

C4 W3 D4
Deadlift
5*112,5 kg
3*127,5 kg
12*142,5 kg

Assistance
* Barbell Shrugs, 2*20, 80 kg - first time; unsure of the weight and went too heavy. My intention was one set of 40.
* Kroc Rows, 1*34, 26 kg
* Ab Wheel, 3*25

I''m going away on a business trip the next couple of days. The deload week will therefore consist of bodyweight exercises and maybe some light KB work.

Ola Persson
05-02-2010, 07:45 AM
Caught a cold when I was deep sea fishing up in the north of Norway and haven’t been at the gym for nine days. Still felt a bit weak today but started the fifth cycle.

C5 W1
Bench Press
5*65 kg
5*75 kg
13*85 kg – content with this since I expected to be negatively affected by the cold

Assistance
* One Arm DB Bench Press, 5*10, 28 kg – left side seem to be stronger (funny since I’m right-handed) and I have better contact with both the bench and the floor on the left
* [PU], aggr. 30 (first set 9 - numbers declining due to a 7 kg weight gain since January, current weigth 97 kg)
* [L-Sit], 5*15 s

Ola Persson
05-03-2010, 01:35 PM
After two tips about the Captains of Crush grippers I bought a No 1.5 today and instantly developed a hate (no love) relationship with it. Since my grip strength is on par with Calista Flockhart's I'll add some brief sessions each week (supplementing the kroc rows and barbell shrugs) with the damned thing.

I felt the effect of the cold today and held back some during today's session.

C5 W1
Front Squat
5*75 kg
5*85 kg
11*97,5 kg

Assistance
* [Lunges], 5*20, 45 kg
* [Good Mornings], 5*12, 45 kg

Joachim Lennerskans
05-04-2010, 11:40 PM
Great progress!

Where did you buy the gripper? Central sthlm? Thinking about buying a gripper or two, now that I won't be training with Johan (who has everything from 1½ and up ...) regularly anymore.

//Jocke

Ola Persson
05-05-2010, 07:38 AM
Great progress!

Where did you buy the gripper? Central sthlm? Thinking about buying a gripper or two, now that I won't be training with Johan (who has everything from 1½ and up ...) regularly anymore.

//Jocke

Thanks and hi there; running in to you all over the web apparently!

I bought my CoC at Gymgrossisten, situated on Sveavägen (close to the intersection of Odengatan). Got the last one they had but I think they will restock soon.

Ola Persson
05-05-2010, 01:29 PM
C5 W1
Shoulder Press
5*50 kg
5*57,5 kg
9*65 kg - a bit off today

Assistance
* [Dips], 5*10
* [Hanging Leg Raises] aggr. 30 - could've done more

Ola Persson
05-06-2010, 01:11 PM
C5 W1
Deadlift
5*100 kg
5*115 kg
16*132,5 kg - I still don't trust my back fully so I end up leaving some reps for another day

Assistance
* Barbell Shrug, 2*32, 60 kg
* Kroc Rows, 1*34, 26 kg - vicious after the shrugs, together with the CoC:s these two will hopefully improve my grip strength

Ola Persson
05-09-2010, 12:31 PM
C5 W2
Bench Press
3*70 kg
3*80 kg
10*90 kg

Assistance
* One Arm DB Bench Press, 5*10, 28 kg
* [PU], aggr. 30 (first set 9)
* [L-Sit], 6*15 s

Ola Persson
05-10-2010, 12:52 PM
C5 W2
Front Squat
3*80 kg
3*90 kg
10*102,5 kg

Assistance
* [Lunges], 5*20, 50 kg
* [Good Mornings], 5*10, 50 kg

Ola Persson
05-15-2010, 07:51 AM
Pulled a (back) muscle after squatting and took some extra rest days to recover.

C5 W2
Shoulder Press
3*52,5 kg
3*60 kg
9*67,5 kg

Assistance
* [Dips], 5*10
* [Hanging Leg Raises], 5*10 - HLR were broken from the second set

Ola Persson
05-17-2010, 01:24 PM
C5 W2
Deadlift
3*110 kg
3*125 kg
14*140 kg

Assistance
* Barbell Shrugs, 2*33, 60 kg
* Kroc Rows, 1*36, 26 kg

Ola Persson
05-19-2010, 01:47 PM
I'm going to a conference in San Francisco tomorrow and will have a hard time completing this week's sessions within the planned time range. Hopefully I will get some time in the gym when abroad.

C5 W3
Bench Press
5*75 kg
3*85 kg
7*95 kg

Assistance
* One Arm DB Bench Press, 5*10, 30 kg
* [PU], aggr. 30 (first set 9)
* [HLR], aggr. 50

On a side note: weighed in at 100 kg this week.

Ola Persson
05-30-2010, 10:38 AM
Back from San Francisco after a lot of late nights. Couldn’t get myself to go to the gym more than once; work, good restaurants and drinking seemed much more important. However, I did get some quality coaching when I was there. Went over the basics in the main lifts and I have some things to work on. For example, I need to engage my traps a lot more when shoulder pressing since I have a tendency to shrug way too much. I also need to utilize the hip drive when squatting, something I’ve never really done.

Today I started the sixth cycle. The last one was interrupted by a cold, a muscle strain and the trip (which caused me to miss the third and heaviest week). Therefore I will repeat the fifth cycle with one major exception – I’ll forego the front squats and start doing (high bar) back squats instead. My lower back has been OK for a long time and it feels safe to give it a go (though I’m not comfortable with low bar yet). I've also decided I’m not interested in doing the Olympic lifts in the future – too much to learn with no extra time on my hands – so it seemed like a logical step.

C6 W1
Bench Press
5*65 kg
5*75 kg
15*85 kg – last time I did 13: vodka and lack of sleep might be underrated as strength gain tools

Assistance
* One Arm DB Bench Press, 5*10, 30 kg
* [PU], accumulate 30 (first set 9)
* [L-Sit], 6*15 s

Ola Persson
05-31-2010, 02:29 PM
First day doing (high bar) back squats (deep/"ass to the grass"). It felt awkward; I tipped a bit forward on some reps, had problems standing back on my heels and finding the hip drive. As with the deadift I decided to be cautious and use incremental steps when adding weight. I used the numbers from last cycle’s front squat and just added 10 kg when calculating my rep scheme numbers.

C6 W1
Back Squats
5*80 kg
5*92,5 kg
15*105 kg - a bit too few but as soon as my chest wasn't totally upright I racked the bar, striving for perfect form in every rep.

Assistance
* [Lunges], 5*20, 50 kg
* [Good Mornings], 5*10, 50 kg

Joachim Lennerskans
06-02-2010, 03:32 AM
Excellent! The vodka and lack of sleep, I mean. And the progress even though haphazard training.

The presses is strict, right? I must ask because they seem off against the bench press. I'm at least as much off in opposite direction, so I wouldn't be surprised.

Ola Persson
06-03-2010, 01:19 PM
The presses is strict, right? I must ask because they seem off against the bench press. I'm at least as much off in opposite direction, so I wouldn't be surprised.

Yes, the presses are strict (minor hyper extension on the last rep if I have to fight for it). Don't know if it's due to me not benching since my split routine days in the mid 90's or something else.

C6 W1
Shoulder Press
5*50 kg
5*57,5 kg
10*65 kg
(Warmed up with a lot of sets behind the neck so I start to use my traps more in the press.)

Assistance
* [Dips], 5*10
* [HLR], acc. 40

Ola Persson
06-04-2010, 06:41 AM
C6 W1
Deadlift
5*100 kg
5*115 kg
16*132,5 kg

Assistance
* Barbell Shrugs, 2*33, 60 kg
* Kroc Rows, 1*36, 26 kg

Ola Persson
06-07-2010, 05:10 AM
Not feeling to well in my lower back today. Resting in the sofa yesterday I got an ache that feels more like a disc problem than something muscular. Hopefully nothing serious.

C6 W2
Bench Press
3*70 kg
3*80 kg
11*90 kg

Assistance
* One Arm DB Bench Press, 5*10, 30 kg
* [PU], acc. 30
* [L-Sit], acc. 2 min.

Ola Persson
06-08-2010, 12:07 PM
Lower back felt good when I woke up and kept improving all day. (Against better judgment) I went to the gym for a workout.

C6 W2
Back Squat
3*85 kg
3*100 kg
13*110 kg - adding weight and reps slowly, stopping way before failure so I won't aggravate my injury

Assistance
* [Lunges], 5*20, 50 kg
* [Good Mornings], 5*10, 50 kg

Could increase the weight on the lunges, while I've been advised not to go heavy on the GM:s => no superset next time.

Ola Persson
06-10-2010, 12:21 PM
I had an appointment with my naprapath yesterday. It seems that my disc is fine, but that the L5 vertebrae is a bit out of shape. He adjusted my spine and worked on my glutes and iliopsoas/inner hip muscles. I'm not one to cry easily, but this nearly brought me to tears. At least he said there was no need to take a break from deadlifting and squatting.

C6 W2
Shoulder Press
3*52,5 kg
3*60 kg
9*67,5 kg - disappointment

Assistance
* [Dips], 5*10
* [HLR], acc. 40

Ola Persson
06-11-2010, 05:03 AM
C6 W1
Deadlift
3*110 kg
3*125 kg
14*140 kg - extremely careful with my set up and form today

Assistance
* Barbell Shrugs, 2*34, 60 kg
* Kroc Rows, 1*38, 26 kg

Ola Persson
06-14-2010, 09:25 AM
Yesterday I played tennis, two hours of low intensity, for the first time in ages. I plan to play at least two times a week during June to August, i.e. summertime conditioning. Today:

C6 W3
Bench Press
5*75 kg
3*85 kg
8*95 kg - failed on the ninth rep

Assistance
* One Arm DB Bench Press, 5*10, 30 kg
* [PU], acc. 30 (first set 9)
* [L-Sit], acc. 2 min.

Ola Persson
06-15-2010, 09:31 AM
C6 W3
Back Squats
5*92,5 kg
3*105 kg
13*117,5 kg - stopped as soon as I felt my chest start to lean forward (and doing deep high bar back squats makes me very cautious not loosing the arch)

Assistance
* Lunges, 5*20, 60 kg
* HLR, acc. 30 - pressed for time so I had to skip good mornings

Joachim Lennerskans
06-15-2010, 11:17 PM
So you have also gotten bitten by the tennis bug?

Internet is a virus.

Ola Persson
06-16-2010, 10:46 AM
Yep, even though I guess I'm bragging when I call it tennis. After a couple of summers playing you think I should be able to hit a decent backhand. But apart from being frustrating fun it's also a perfect way to introduce some aerobic activity after half a year of just lifting weights.

Ola Persson
06-17-2010, 09:51 AM
C6 W3
Shoulder Press
5*57,5 kg
3*65 kg
6*72,5 kg

When I started 5/3/1 I only had one true reference point for a 1RM: 72,5 kg in the shoulder press. Today, after 5½ months of doing Wendlers program, I did 6 reps at that weight which I’m very pleased with! (My estimated 1RM this cycle was 87,5 kg.) Besides having more fun in the gym than ever before I’m making solid progress. Good stuff!

Assistance
* Dips, 5*10
* HLR, acc. 40

Ola Persson
06-21-2010, 11:21 AM
C6 W3
Deadlift
5*115 kg
3*132,5 kg
12*147,5 kg

Assistance
* Barbell Shrugs, 2*35, 60 kg

Joachim Lennerskans
06-23-2010, 04:06 AM
I'm envious of your progress ... is this your first exposure to serious lifting, or is this what you get when you do it correctly? (ie not messing things up with conditioning, switching exercises, starting at too high percentages, not drinking beer etc)

Ola Persson
06-23-2010, 02:02 PM
Thanks a lot! The progress might partly be due to me making up for earlier strength loss. I did a lot of split routines during the mid and late 90’s (chest one day, arms the next…). Even though this wasn’t serious I did spend quite some time deadlifting and squatting. At the same time you could call me a novice (I’m not at your level of strength and adaptation at all) so I guess anything involving a barbell has an effect.

Also, I thrive on consistency – who doesn’t – as you mentioned and I would highly recommend starting at a level somewhere below 90 % when doing 5/3/1. (Nutrition-wise I’m not a shiny example, though. I eat more than enough, but at the same time I drink a lot of wine and vodka and binge on the weekends.)

Ola Persson
06-28-2010, 11:11 AM
Start of the seventh cycle (as usual I got a bit lazy during the deload weak but this time I’m excused since we celebrated midsummer night’s eve and had a long weekend of socializing and drinking). Increases during this cycle will be 2,5 kg in both presses and 5 kg in the squat and the deadlift. The next few cycles I’ll do Boring But Big for assistance work (except for the shoulder press since I really enjoy doing dips). Loads for my assisting 5*10’s will be 50-60 % of the max training weight for the day.

C7 W1
Bench Press
5*67,5 kg
5*77,5 kg
13*87,5 kg

Assistance
* Bench Press 5*10, 50 kg – these are done with a narrower grip width (today I went from my standard 22,5 inches to 17 inches)
* PU, acc. 30 (first set 9)
* L-Sit, acc. 2 min

Ola Persson
06-29-2010, 08:48 AM
C7 W1
Back Squat
5*87,5 kg
5*100 kg
16*110 kg

Assistance
* Back Squat, 5*10, 65 kg - Boring But Big for hypertrophy and an effort to save time (I need to get home to the World Cup)
* HLR, acc. 30

Ola Persson
07-01-2010, 10:45 AM
C7 W1
Shoulder Press
5*50 kg
5*57,5 kg
10*65 kg – Damn it, as Jack Bauer would say

Assistance
* Shoulder Press, 5*10, 40 kg – decided to go BBB for the shoulder press too
* HLR, acc. 40

Ola Persson
07-02-2010, 07:05 AM
C7 W1
Deadlift
5*105 kg
5*115 kg
17*135 kg

Assistance
* Deadlift, 5*10, 80 kg
* Barbell Shrugs, 1*max reps, 60 kg

And now: Netherlands – Brazil followed by Uruguay - Ghana and a curry. Life is good!

Ola Persson
07-05-2010, 11:01 AM
C7 W2
Bench Press
3*72,5 kg
3*82,5 kg
10*92,5 kg

Assistance
* Bench Press, 5*10, 55 kg - narrow grip
* PU, acc. 30
* Plank holds, 3*max, weighted 20 kg

Ola Persson
07-06-2010, 11:17 AM
C7 W2
Back Squat
3*90 kg
3*102,5 kg
16*115 kg

Assistance
* Back Squat, 5*10, 70 kg
* Back Raises, 3*10

Ola Persson
07-08-2010, 07:29 AM
C7 W2
Shoulder Press
3*55 kg
3*62,5 kg
8*70 kg

Assistance
* Shoulder Press, 5*10, 40 kg
* HLR, acc. 40

Ola Persson
07-09-2010, 02:57 PM
First session at the summer house; I have been living here for a month and commuting to work but today was the first time I was forced to work out in my garage gym. It might sound good but it’s really just a shitty slope with a roof where you have to fight for space with all the wasps and mosquitoes.

C7 W2
Deadlift
3*112,5 kg
3*130 kg
14*145 kg - I'm beginning to feel a bit ridiculous repping away like this, given that I'm on the second week of the seventh cycle => maybe I should up the weights next cycle

Assisstance
* Deadlift, 5*10, 80 kg
* Barbell Shrugs, 1*max rep, 60 kg

Joachim Lennerskans
07-09-2010, 10:55 PM
14*145 kg - I'm beginning to feel a bit ridiculous repping away like this, given that I'm on the second week of the seventh cycle => maybe I should up the weights next cycle

If I were you I would feel the same, and I have upped the weight when I was in about the same situation. I think it was a mistake.

You don't seem to be 'losing' any reps over cycles, so worst thing that could happen if you don't up the weight is that you're doing 14*205 in 12 months...

(But of course it more fun to lift heavy weights now :) )

Ola Persson
07-13-2010, 09:06 AM
If I were you I would feel the same, and I have upped the weight when I was in about the same situation. I think it was a mistake.

You don't seem to be 'losing' any reps over cycles, so worst thing that could happen if you don't up the weight is that you're doing 14*205 in 12 months...

(But of course it more fun to lift heavy weights now :) )

Thanks for the advice! I'll keep going for at least one more cycle as planned and evaluate after that. Just questioning if the first two sets are helping or not.

C7 W3
Bench Press
5*77,5 kg
3*87,5 kg
8*97,5 kg

Assistance
* Bench Press, 5*10, 60 kg - narrow grip
* Plank hold, 3*max, 20 kg

Ola Persson
07-14-2010, 11:38 AM
C7 W3
Back Squat
5*100 kg
3*110 kg
13*122,5 kg

Assistance
* Back Squat, 5*10, 70 kg
* Back Raises, 3*10

Ola Persson
07-16-2010, 09:51 AM
C7 W3
Shoulder Press
5*57,5 kg
3*65 kg
5*75 kg

Assistance
* Shoulder Press, 5*10, 40 kg
* Plank hold, 5*30 s, 20 kg - done in between

Ola Persson
07-20-2010, 08:43 AM
Pulled a muscle in my back playing tennis. Rested two extra days and finished the seventh cycle today with an introduction to my newly bought Fat Gripz. The older I get, the more I buy into the latest fad.

C7 W3
Deadlift
5*120 kg
3*135 kg
12*152,5 kg – unfocused today

Assistance
* Fat Gripz Deadlift,1*10 80 kg, 4*10, 70 kg – was unsure of the weight but I quickly realized that my grip wouldn’t be able to do 5*10 with 80 kg – liked this a lot, fad or no fad
* Barbell Shrugs, 2*max reps, 60 kg

And now some vacation. Deload week = total rest.

Joachim Lennerskans
07-31-2010, 12:44 AM
... and finished the seventh cycle today with an introduction to my newly bought Fat Gripz. The older I get, the more I buy into the latest fad.

If it's a fad it has lasted since Dinosaur training in -96 :) Seems like a decent way to do fat bar lifting in a regular gym. Tell us later what you think. Where did you buy them?

Ola Persson
08-14-2010, 01:58 AM
Back from the dead; after the deload week I got a sinus infection and fever that lasted for nearly two weeks. Sometime during this I slouched one too many times in front of "Sons of Anarchy" (as good as Sopranos) and my disc went to shit. In an effort to heal I drank heavily, but two bottles of wine per night didn't do the trick (even though I've been feeling really upbeat). Finally felt OK to play some tennis and do some calisthenics earlier this week. The horror! I've lost both strength and stamina and I guess I will begin my 8th cycle on pair with the 7th to see where I'm at. At least I've gained 5 kg of solid gut.

If it's a fad it has lasted since Dinosaur training in -96 :) Seems like a decent way to do fat bar lifting in a regular gym. Tell us later what you think. Where did you buy them?

Sorry about the late answer. I bought them online at Fat Gripz store. Excellent service, I got my pair after two days. Due to sickness I haven't used them since last time but I expect great gains grip wise.

Ola Persson
08-16-2010, 01:00 PM
Start of the eighth cycle. Due to illness and living the good life I haven't trained for nearly a month so the weights stay the same.

C8 W1
Bench Press
5*67,5 kg
5*77,5 kg
14*87,5 kg – ? Did 13 the last time. Apparently the effect of some needed rest supersedes the effect of bad habits. Either that or I thrive on a month long bender?

Assistance
* Fat Gripz Bench Press 5*10, 50 kg – narrow grip
* PU, acc. 30
* Plank hold, 3*max, 20 kg

Joachim Lennerskans
08-17-2010, 12:51 AM
14*87,5 kg – ? Did 13 the last time. Apparently the effect of some needed rest supersedes the effect of bad habits. Either that or I thrive on a month long bender?

My training partner came back from a month of close to nothing and crushed his bench press. I've noticed that every ten days is better than weekly for my bench (too bad overhead lifting seems to respond better to frequent pressing).

Since I intend to do strongman regularly I hope that will take care of my grip, otherwise I'll order fat gripz ... seems brilliant.

Ola Persson
08-17-2010, 12:58 PM
I've noticed that every ten days is better than weekly for my bench (too bad overhead lifting seems to respond better to frequent pressing).

Ah, something to consider when I stall on the bench press, thanks! Good luck with the strongman training. Will you compete this year?

C7 W1
Back Squat
5*87,5 kg
5*100 kg
17*110 kg – I was worried since I’ve been having back problems the last few weeks. As usual I left around three reps for another day for safety reasons but still ended up with one more rep than last cycle. Rest = progress.

Assistance
* Back Squat, 5*10, 65 kg
* Good Morning, 5*10, 40 kg – missed doing these

Ola Persson
08-20-2010, 04:25 AM
I was under the weather yesterday and took an extra rest day. Not sure I did the rigth thing going to the gym today.

C8 W1
Shoulder Press
5*50 kg
5*57,5 kg
12*65 kg - 10 reps last cycle

Assistance
* Shoulder Press, 5*10, 40 kg

Sweated like a pig and felt a bit uneasy so I skipped ab work.

Ola Persson
08-23-2010, 12:55 PM
2 h of tennis this weekend. Today:

C8 W1
Deadlift
5*105 kg
5*115 kg
17*135 kg - same reps as last cycle

Assistance
* Fat Gripz Deadlift, 5*10, 70 kg - hard on the grip today
* Barbell Shrug, 1*max rep, 60 kg

Ola Persson
08-25-2010, 10:05 AM
C8 W2
Bench Press
3*72,5 kg
3*82,5 kg
11*92,5 kg - 10 reps last cycle

Assistance
* Fat Gripz Bench Press, 5*10, 55 kg - narrow grip
* PU, acc. 30
* Plank Hold, 3*max, 20 kg

Ola Persson
08-26-2010, 11:21 AM
C8 W2
Back Squat
3*90 kg
3*105 kg
16*117,5 kg

Asssistance
* Back Squat, 5*10, 70 kg
* Good Morning, 5*10, 42,5 kg

Ola Persson
08-29-2010, 08:12 AM
C8 W2
Shoulder Press
3*55 kg
3*62,5 kg
9*70 kg - 8 reps last cycle

Assistance
* Shoulder Press, 5*10, 40 kg
* Ab Wheel, 5*12

Ola Persson
08-31-2010, 12:23 PM
C8 W2
Deadlift
3*112,5 kg
3*130 kg
14*145 kg - cautious, just aimed for the reps performed last cycle (though I'm not happy with the low weights and high reps and I will correct this with bigger increases the next few cycles)

Assisstance
* Fat Gripz Deadlift, 5*10, 70 kg
* Barbell Shrugs, 2*max, 60 kg

Ola Persson
09-02-2010, 01:37 AM
C8 W3
Bench Press
5*77,5 kg
3*87,5 kg
8*97,5 kg - same reps as last cycle

Assistance
* Bench Press, 5*10, 60 kg - narrow grip
* PU, acc. 30
* Plank hold, 3*max, 20 kg

Felt weak today.

Ola Persson
09-06-2010, 11:49 AM
C8 W3
Back Squat
5*100 kg
3*110 kg
15*122,5 kg - 13 reps last cycle

Assistance
* Back Squat, 5*10, 72,5 kg
* Good Mornings, 5*10, 45 kg

Joachim Lennerskans
09-06-2010, 09:22 PM
Back Squat
15*122,5 kg - 13 reps last cycle

Grattis! You just left me behind ...

Ola Persson
09-08-2010, 11:09 AM
Grattis! You just left me behind ...

Tack! Don't know about leaving you behind but it reminded me of this great song (http://www.youtube.com/watch?v=RRCVlaNTN2Y).

C8 W3
Shoulder Press
5*57,5 kg
3*65 kg
6*75 kg - 5 reps last cycle

Assistance
* Military Press, 5*10, 40 kg - heals together
* Ab Wheel, 5*12

Ola Persson
09-09-2010, 01:12 PM
C8 W3
Deadlift
5*120 kg
3*135 kg
12*152,5 kg – as usual my grip is the weakest link

Assistance
* Power/Starr Shrugs (http://www.performancemenu.com/forum/showthread.php?p=80352#post80352), 2*20, 120 kg - with straps
* Fat Gripz Deadlift, 5*10, 70 kg

Joachim Lennerskans
09-12-2010, 11:39 PM
as usual my grip is the weakest link

Do you do your deadlift reps starting from the top or from the floor?

I stop at the floor between reps, more like singles with really short rest. My training partner does one deadlift and then just touch+go. We believe my way is more taxing on the legs, his on the grip.

Ola Persson
09-13-2010, 02:57 AM
Do you do your deadlift reps starting from the top or from the floor?

I stop at the floor between reps, more like singles with really short rest. My training partner does one deadlift and then just touch+go. We believe my way is more taxing on the legs, his on the grip.

I avoid touch-n-go due to my injury-prone back. For me it's easier to maintain good form if I pause at the floor for half a second or so. Otherwise I tend to lose my arch/posture.

(Oh, and since my lack of grip strength is such a problem I can't tell which way is harder. I had to switch to a mixed grip on the fourth rep last time...)

Joachim Lennerskans
09-14-2010, 01:50 AM
I pause at the floor for half a second or so.
I do the same, and the half a second becomes two-three breaths at the end of a maximum high-rep set.
I had to switch to a mixed grip on the fourth rep last time...)
I wouldn't dream of not going mixed from the beginning ....

Ola Persson
09-18-2010, 07:55 AM
Tuesday: got treated by my naprapath and I realized my iliacus and psoas major are extremely tight. This causes a tilt in my pelvis, which causes a pressure on my sciatic nerve, which weakens my hamstrings (and calf muscles). Yes, money is the root to all evil, but not stretching the iliopsoas might be a contender for the title.

Today: start of the ninth cycle. I will increase the weight for the squat and deadlift a bit more rapidly the next two cycles.

C9 W1
Bench Press
5*67,5 kg
5*80 kg
13*90 kg

Assistance
* Bench Press, 5*10, 60 kg – narrow grip
* PU, acc. 30
* Plank hold, 20 kg, 4*max

Sharp pinch in my right shoulder after the session, hopefully nothing serious.

Ola Persson
09-23-2010, 01:02 PM
Sharp pinch in my right shoulder after the session, hopefully nothing serious.

This turned out to be supraspinatus tendonitis (?). Had problems moving my shoulder without pain and went to the naprapath again. Got treated, been on NSAIDs since then and spent time on active recovery. Will rest my shoulder until I'm pain and symptom free (hopefully that's just a week or so since I can't press or deadlift).

C9 W1
Back Squat
5*90 kg
5*102 kg
18*117,5 kg

Assistance
* Back Squat, 5*10, 70 kg
* Good Mornings, 5*10, 45 kg

Ola Persson
09-29-2010, 02:09 PM
The shoulder is slowly getting better. There’s no pain but I’m still tender and my tendon gets stuck all the time (it puts my shoulder in an awkward position and I have to “pop it back”). To heal from the supraspinatus tendinos (not tenditis as stated before) I’ve been going to my naprapath as well as doing rehab every day. This will be my main focus for the time being together with lower body work and abs. The forced hiatus also gives me an opportunity to reintroduce some conditioning in my routine.

EDIT: nope, no conditioning.

Back Squat, 3+
3*100 kg
3*110 kg
15*125 kg

Assistance
* Back Squat, 5*10 75 kg
* Good Mornings, 5*10 45 kg

Felt really week today. Not a good session.

Ola Persson
10-04-2010, 01:50 PM
I’ve decided to do linear progression from now on (going back to 5/3/1 after I stalled a second or third time). I guess the injury triggered it, but the main reason is simply because it makes sense given I’m a novice.

Due to my shoulder I have to eliminate benching and pressing for the time being (the same goes for power cleans which I’m not too fond of anyway). Also, pull ups might be a problem. Given this I have to customize, but I’m taking my cues from the Practical Programming Novice Program: squat 3/week, deadlift 1,5/week, pull ups/chins 1,5/week. When the shoulder feels OK I will start to press 2/week and reintroduce the bench a few weeks after that.

I’m really unsure of the starting weights though. If someone with a bit more knowledge than me is reading this, please chime in. I’m worried that I started too heavy and will stall too soon.

Workout:
Back Squat, 3*5 110 kg
Deadlift, 1*5 130 kg

Joachim Lennerskans
10-06-2010, 12:27 AM
Best of luck with the new program (and getting the shoulder healthy). I understand that you may want to do each exercise more frequently when you can't do upperbody, but I thought all your lifts moved on nicely?

Ola Persson
10-06-2010, 11:45 AM
Yep, not being able to do much upper body work I wanted to up the volume on lower body. It should speed up my progress. One of the reasons I avoided linear progression before was my disc problem (then I thought the volume would aggravate my bad back) but that shouldn't be a problem anymore.

Ola Persson
10-10-2010, 10:21 AM
Friday:
Back Squat, 3*5 110 kg - duh, forgot to progress
Deadlift, 1*5 132,5 kg

Sunday
Back Squat, 3*5 112,5 kg
Pull Ups, 3*max

Neither the deadlift nor the pull ups caused any problems to my shoulder. It's getting better, but I still got symptoms of the tendinitis.

Ola Persson
10-15-2010, 07:15 AM
Tuesday
Back Squat, 3*5 115 kg
Deadlift, 1*5 135 kg

Friday
Back Squat, 3*5 117,5 kg
Pull Ups, 3*max

Shoulder got better earlier this week, then I had a minor set back. Been on NSAID's three weeks now. Rehab every other day.

Ola Persson
10-19-2010, 11:21 AM
Sunday
Back Squat, 3*5 120 kg
Deadlift, 3*5 140 kg

Tuesday
Back Squat, 3*5 122,5 kg
Pull Ups, 3*max

Shoulder took a turn for the worse this Saturday, just doing some carpentry work.

Ola Persson
10-26-2010, 12:32 PM
Saturday
Back Squat, 3*5 125 kg
Deadlift, 3*5 145 kg

Tuesday
Back Squat, 3*5 127,5 kg
Pull Ups, 3*max

Ola Persson
11-02-2010, 09:54 AM
Friday
Back Squat, 3*5 130 kg
Deadlift, 1*5 150 kg

Tuesday
Back Squat, 3*5 132,5 kg
PU 3*max

The inflamation in my shoulder is gone but I still got some issues to address before I'm able to press again. Squats tend to irritate the muscles surrounding my injury which is problematic.

Joachim Lennerskans
11-03-2010, 01:32 AM
Quite boring to read, but you seem to do allright ;)
Starting to really leave your old weights behind in the squat, still "easy"?

Ola Persson
11-03-2010, 07:50 AM
Quite boring to read, but you seem to do allright ;)
Starting to really leave your old weights behind in the squat, still "easy"?

Boring it is; Vargas Llosa I'm not.

But it's quite fun to squat two to three times a week. It's still easy even though I had to catch my breath on the third set yesterday.

Oh, and I also found an interesting progression that I plan to do after I stall the second time (before going back to 5/3/1). You can find it here (http://startingstrength.com/resources/forum/showthread.php?t=18919).

Joachim Lennerskans
11-04-2010, 10:16 AM
Boring it is; Vargas Llosa I'm not.
Is he any good? Has there been any decent Nobel prize winners since Camus?

Will read up on Texas Method later, wife tells me we're gonna have fredagsmys now. Apparently one of us has misunderstood which day it is.

Ola Persson
11-10-2010, 01:28 PM
Thursday
Back Squat, 3*5 135 kg
Deadlift, 1*5 155 kg

Wednesday
Back Squat, 3*5 137,5 kg
Deadlift, 1*5 160 kg

I'm going to switch to a modified Greyskull LP soon. I like the idea of intensity doing max reps on the last set, especially when deadlifting. Also, I think squatting two times a week is plenty enough for me and it allows for some conditioning which I need badly.

Ola Persson
11-16-2010, 11:00 AM
I’m taking some cues from the Greyskull LP from now on. I’m going to squat 2/week (Sunday and Thursday) and deadlift 1/week (Tuesday). The squat will be done for 3 sets * 5 reps as before while I’ll deadlift 1 set for max reps. When I have the time and energy I’ll do some conditioning on Tuesdays and Fridays as prescribed by johnny pain. Currently I plan on doing this as often as possible since my shoulder hasn’t fully healed and I still avoid all pressing movements during workouts. (It’s much better though, and this (http://mobilitywod.blogspot.com/2010/11/episode-77365-un-impinge-yourself-from.html) exercise has done wonders for me lately.)

Sunday
Back Squat 3*5 140 kg
Pull Ups 3*max

Tuesday
Deadlift 1*12 160 kg

My lower back felt stiff and tired when warming up.

Conditioning
BB Complex: BB Row*5, Hang Power Clean*5, Front Squat*5, Good Morning*5, Back Squat*5

Did this three times with 40 kg with 3-5 min rest between sets. This was way too easy; better safe than sorry since this was my first conditioning since December last year (not counting playing tennis during the summer).

Ola Persson
11-21-2010, 10:43 AM
Thursday
Back Squat 3*5 142,5 kg
PU 3*max

Sunday
Back Squat 3*5 145 kg
PU 3*max

Ola Persson
11-26-2010, 01:56 PM
Tuesday
Deadlift 1*11 165 kg

Conditioning
BB Complex: 5 FS, 5 RDL, 5 BB Rows, 5 HPC, 5 BS. 3 times, 50 kg.

My shoulder got inflamed again, I guess due to the FS and/or HPC. On top of that I've been swamped with work so I had to skip Thursday's session.

Ola Persson
12-05-2010, 07:24 AM
Sunday
Back Squat 3*5 147,5 kg
PU 3*max

Wednesday
Deadlift 1*10 170 kg

Conditioning
BB Complex: 5 Lunges, 5 GM, 5 BS, 5 BB Row, 5 RDL with 50 kg, three times with plenty of rest between sets.

Got sick, light fever, and had to rest until today.

Sunday
Back Squat 3*5 150 kg
PU 3*max

Joachim Lennerskans
12-07-2010, 09:34 AM
Sunday
Deadlift 1*10 170 kg

Back Squat 3*5 150 kg


Weights are getting manly. How's the pullups going? Are you getting stronger faster than you're getting heavier, or do they follow along?

Ola Persson
12-07-2010, 12:38 PM
Weights are getting manly. How's the pullups going? Are you getting stronger faster than you're getting heavier, or do they follow along?

Thanks! Hopefully it's a couple of weeks before I have to reset the squat.

The pull ups are a different beast. I'm down to 10-ish reps from 15 little over a year ago. During that period I've gained almost 20 kg, but still... The shoulder issue didn't help either.

Guess I'll be forced to learn how to cut weight while still progressing in my lifts and start doing a lot of PU:s every day. Or convince my wife that podgy equals sexy.

Ola Persson
12-11-2010, 05:07 AM
Wednesday
Back Squat 3*5 152,5 kg
PU 3*max

Saturday
Deadlift 175 kg 1*9 - from now on I will only progress 2,5 kg when DL:ing

Conditioning
BB Complex: 5 RDL, 5 Row, 5 PC, 5 GM, 5 BS. 50 kg. Rest, repeat twice.

Joachim Lennerskans
12-14-2010, 11:08 PM
Wednesday
Back Squat 3*5 152,5 kg
PU 3*max

Saturday
Deadlift 175 kg 1*9 - from now on I will only progress 2,5 kg when DL:ing

Conditioning
BB Complex: 5 RDL, 5 Row, 5 PC, 5 GM, 5 BS. 50 kg. Rest, repeat twice.

Is this all you do? Looks like a Hardgainer program ... :)

Ola Persson
12-15-2010, 10:33 AM
Is this all you do? Looks like a Hardgainer program ... :)

Yep, that's about it. I guess I got lazy when I injured my shoulder.

On training days I do some abs and rehab. (Hopefully I'll be able to start pressing again after New Year's.) On rest days I try to do mobility work, consisting of basic stretching and standard routines from YRG Fitness.

Edit: I also do some grip work once or twice a week.

Ola Persson
12-19-2010, 08:06 AM
Tuesday
Back Squat 3*5 155 kg
PU 3*max

Sunday
Back Squat 3*5 157,5 kg
PU 3*max

Hectic at work before christmas, not much time to spend in the gym this week.

Ola Persson
12-27-2010, 03:26 PM
Thursday
Deadlift 1*9 177,5 kg – grip f:ed up, had to fight for the last five reps because of my weak hands. Hopefully this was due to me training in the morning. It might sound corny, but my grip strength is way off early in the day.

Conditioning BB Complex: 5 RDL, 5 Row, 5 PC, 5 GM, 5 BS. 50 kg. Rest, repeat twice.

Monday
Back Squat 3*5 160 kg
PU 3*max

Ola Persson
01-09-2011, 10:12 AM
2010 summarized:
I had more fun in the gym than ever, focusing solely on weight training.
I got less weak.
But portly.
A shoulder injury hampered my training but also got me to follow a much needed linear progression.


2011 is going to be hectic. Given that, I aim to:
Follow a modified Greyskull linear progression to the bitter end, i.e. lift weights three days a week, condition two days a week (and use the frequency method for chins).
Not look like Orson Welles, i.e. clean up my food and walk whenever I can (slow steady state five times a week, hopefully).


9 January:
Press: 20 kg 2*5, 1*20 – this is the first time I pressed since my injury in September. I’m starting with just the bar and increase slowly. On the third set I’ll limit the reps to 20. I got some coaching and I’m now pressing with a much narrower grip and have changed a few other things as well.

Back Squat: 160 kg 2*5, 1*4 - after two weeks of rest during the holidays and a lot of drinking I couldn’t finish the third set, something I did without a problem last time. Maybe there is no need for a reset just yet, but since I’ll be doing more conditioning from now on I’ll do it anyway.

Weighted chins: 2*6-8 – besides using the frequency method (starting with approx. 5 sets of 4 BW chins) I’m going to do weighted chins on pressing days.

Ola Persson
01-12-2011, 12:42 PM
12 January
Close Grip Bench Press 30 kg, 2*5 1*20 - first time benching since my injury. I've been coached to do close grip bench presses (grip is the same as for my press, meaning my index fingers is on the smooth part of the bar). Decreased the weights with 70 kg since September so I wouldn't aggravate anything.

Deadlift 177,5 kg*8 - took it easy today since my last deadlift was the 23 December. Compared to then this set felt much better, even though I did one more rep last time.

Conditioning: row 500 m*4, 3 min rest between intervals.

Ola Persson
01-15-2011, 02:31 PM
14 January
Press 22,5 kg 2*5 1*20

Back Squat 160 kg 3*5 - wanted to do this again. Bar speed was very slow and I still plan to reset.

Weighted Chins 2*6

15 January
Conditioning: Row 4*500 m

Joachim Lennerskans
01-16-2011, 09:02 AM
Press 22,5 kg 2*5 1*20
I admire your patience. Starting with 20 kg ... but I suppose it will seem like a very short time for me until your up to 40 kg, and 20 reps will start to get somewhat hard.

Ola Persson
01-18-2011, 12:33 PM
I admire your patience. Starting with 20 kg ... but I suppose it will seem like a very short time for me until your up to 40 kg, and 20 reps will start to get somewhat hard.

Yes, but it's only three or four months of "re-learning" the press in order to stay clear of injuries. The new way to press feels really good and I highly recommend it.

18 January
Close Grip Bench Press 32,5 kg 2*5 1*20

Back Squat 140 kg 3*5 - first reset (12,5 %), this felt really light

Ola Persson
01-21-2011, 08:53 AM
21 January
Press 25 kg 2*5 1*20

Deadlift 180 kg*8

Weighted Chins 2*6

Conditioning Row 500 m*4, rest 3 min

Ola Persson
01-24-2011, 11:40 AM
23 January
Close Grip Bench Press 35 kg 2*5 1*20

Back Squat 142,5 kg 3*5

24 January
Conditioning Run steep hill 10 times

Ola Persson
01-29-2011, 06:29 AM
26 January
Press 27,5 kg 2*5 1*20

Back Squat 145 kg 3*5

Weighted Chins 2*6

29 January
Close Grip Bench Press 37,5 kg 2*5 1*20

Deadlift 182,5 kg*7 - my lower back has been a bit irritated the last week

Conditioning Row 4*500 m 3 min rest

Joachim Lennerskans
01-30-2011, 09:28 AM
my lower back has been a bit irritated the last week

Conditioning Row 4*500 m
Maybe the rowing? Whenever I take up rowing after a prolonged break the lower back feels bad the first couple of workouts.

Ola Persson
01-31-2011, 09:48 AM
Maybe the rowing? Whenever I take up rowing after a prolonged break the lower back feels bad the first couple of workouts.

That could def. be a reason. Also, it's quite hectic at work. That tends to aggravate my lower back (stress => bad posture => further irritation and little rest etc.).

31 January
Press 30 kg 2*5 1*20

Back Squat 147,5 kg 3*5 - "chest out" was the cue for today

Weighted Chins 2*6

Ola Persson
02-05-2011, 05:10 AM
1 February
Conditioning 4*500 m row, 3 min rest

Felt a bit under the weather on thursday and visited my naprapath on Friday. Got my pelvis adjusted (I got a lot of postural issues - this felt really good) and he also worked on my shoulder.

5 February
Close Grip Bench Press 40 kg 2*5 1*20

Back Squat 150 kg 3*5 - cue today: head pressed back (http://articles.elitefts.com/articles/powerlifting-articles/so-you-think-you-can-squat-part-1-and-2/)

Ola Persson
02-07-2011, 12:14 PM
7 February
Press 32,5 kg 2*5 1*20

Deadlift 185 kg*8 - 2,5 kg and 1 more rep compared to last session

Weighted chins 2*6

Conditioning 5 mountain climbers + 1 burpee for 7 minutes - an easy version of a conditioning workout in Greyskull's new e-book

Joachim Lennerskans
02-08-2011, 09:07 AM
Conditioning 5 mountain climbers + 1 burpee for 7 minutes - an easy version of a conditioning workout in Greyskull's new e-book
What do you think about the book? This isn´t like selling Crossfit workouts and calling them something else (about the opposite of what a lot of Crossfitters are doing these days :))

Ola Persson
02-08-2011, 01:10 PM
What do you think about the book? This isn´t like selling Crossfit workouts and calling them something else (about the opposite of what a lot of Crossfitters are doing these days :))

I like it.

It's basically just 50 workouts that accompany a strength routine.* To perform them you don’t really need much equipment – a DIY sandbag and a pair of dumbbells, maybe a car to push, and you’re all set to go. Prowlers, sleds, yokes, rowers and all that stuff might be fun and effective but a bit overrated/expensive if all you want is to get in shape (says the man who just bought a neck harness). The only big drawback is that the book is a bit pricy when compared to Infinite Intensity and Never Gymless.

* So no, no crossfit-esque bs. On some pages there is a half-naked man pictured doing circuits, but given that it looks like he actually enjoy eating and circuits are a universal tool this is far from cf.

Ola Persson
02-10-2011, 01:20 PM
9 February
Close Grip Bench Press 42,5 kg 2*5 1*20

Back Squat 152,5 kg 3*5

10 February
Conditioning Row 4*500 m, 3 min rest

Ola Persson
02-13-2011, 10:29 AM
13 February
Press 35 kg 2*5 1*20

Back Squat 155 kg 3*5

Joachim Lennerskans
02-13-2011, 10:30 AM
Row 4*500 m, 3 min rest
Do the rowing also follow some kind of submaximal & linear progression, or is it more ad-hoc?

Ola Persson
02-13-2011, 11:14 AM
Do the rowing also follow some kind of submaximal & linear progression, or is it more ad-hoc?

Correct, I'm doing a submaximal and linear progression! I don't want to push it too hard since I haven't done any conditioning for over a year. My first 4*500 I kept under 2 min and I'm shaving a second or two every time, last workout was below 1,52 min.

(Full disclosure: when I followed the template in Infinite Intensity I used to do 6-8*500 m with 1-1½ minute of rest, first interval around 1,25, last around 1,37. Those were max efforts, but I still lost a lot of conditioning - most of which I'm not interested in gaining back.)

Joachim Lennerskans
02-14-2011, 10:43 PM
... I used to do 6-8*500 m with 1-1½ minute of rest, first interval around 1,25, last around 1,37. [/SIZE]
That's "decent" rowing :)

I don't have II here, but that was a 50 day-program with "cardio" about every 4th day?

Ola Persson
02-16-2011, 12:00 PM
That's "decent" rowing :)

I don't have II here, but that was a 50 day-program with "cardio" about every 4th day?

Thanks, but I'm 1,83 cm/6 feet and I was around 90 kg then so rowing came easy for me. And yes, II is a 50 day program built around sport-specific training. If I remember it correctly it goes something like this: Day 1 Heavy circuit, Day 2 Interval training, Day 3 Strength (rotated between maximal strength and speed + explosive strength), Day 4 GPP/BW circuit, Day 5 Rest. Then repeat the cycle.

16 February
Close Grip Bench Press 45 kg 2*5 1*20

Deadlift 187,5 kg*8

Neck Harness 5 kg 4*25 - this was no yoke

Conditioning 10-8-6-4-2 of burpees and V-Ups

Tweaked my back today, probably while deadlifting even though I didn't feel anything before I got out of the gym. I will rest for an extra day or two and heal.

Ola Persson
02-20-2011, 05:03 AM
Rested for two extra days, but my lower back is still a bit problematic. A day or two without squats and deadlifts should do it. Naprapath visit (this is getting expensive) and some YRG helped a lot, though.

20 February
Press 37,5 kg 2*5 1*20

Weighted Chins 2*6

Neck Harness 6,25 kg 4*25

Conditioning 7 min of 10 DB Snatches, 10 DB OH Lunges

Ola Persson
02-23-2011, 12:17 PM
23 Februrary
Close Grip Bench Press 47,5 kg 2*5 1*20

Back Squat 155 kg 3*5 - second day my back felt totally ok (maybe I should've rested another day). Since I missed two squat workouts I kept the weight the same as last time and today it felt much heavier.

Neck Harness 7,5 kg 4*25

Ola Persson
03-07-2011, 01:49 PM
Due to a crazy work schedule the last couple of weeks I haven’t been able to train regularly. I’ve also been having a bit of a problem with my squat technique. It’s been around nine months since I last got some coaching and during that period I’ve developed some bad habits that show when the weights get heavier. Basically I guess I got a problem with engaging my glutes and hamstrings, something I’ve been trying to correct the last couple of sessions.

26 February
Press 40 kg 2*5 1*20
Weighted Chins 2*6
Neck Harness 8,75 kg 4*25
Back Squat – technique

28 February
Close Grip Bench Press 50 kg 2*5 1*20
Back Squat 150 kg 3*5 – lowered the weights in order to find good form
Neck Harness 10 kg 4*25

3 March
Press 42,5 kg 2*5 1*20
Deadlift 190 kg * 7
Weighted Chins 2*6
Neck Harness 10 kg 4*26

7 March
Close Grip Bench Press 52,5 kg 2*5 1*20
Back Squat 152,5 kg 3*5
Weighted Chins 2*6
Neck Harness 10 kg 4*27

No conditioning at all during these weeks. That and skipping on the fasted cardio I set out to do in the beginning of the year means that I haven’t lost any pudginess yet.

Ola Persson
03-12-2011, 04:01 AM
Ate something I shouldn’t have and needed to rest for four days. My training is inconsistent at best right now.

12 March
Press 45 kg 2*5 1*20
Deadlift 190 kg*6 – one rep less than last time, hopefully due to me being sick
Neck harness 10 kg 4*28

I didn’t feel 100 % so I skipped conditioning once again.

Per Karlsson
03-12-2011, 08:47 AM
Stark!

Ola Persson
03-19-2011, 05:45 AM
Stark!

Tack! Good luck with your training!

Work overload this week so no training since last Saturday. At the same time I've been having form issues with my squat as mentioned, so today I decided to lower the weights considerably (and at the same time move to the Greyskull LP rep scheme for squats too).

19 March
Press 47,5 kg 2*5 1*20
Squat 140 kg 2*5 1*10 - not max reps, racked the bar while I still had good form
Weighted Chins 2*6
Neck Harness 4*25 11,25 kg

Ola Persson
03-21-2011, 11:56 AM
21 March
Close Grip Bench Press 60 kg 2*5 1*20
Deadlift 190 kg*7
Neck Harness 12 kg 4*30 - used a KB instead of plates today which was much easier

Conditioning: 10-9-8-...-1 of KBS (24 kg) and Sit Ups

Joachim Lennerskans
03-22-2011, 01:42 AM
Neck Harness 12 kg 4*30 - used a KB instead of plates today which was much easier

Starkt!
No curls?
Which neck harness did you get? How can Kb be easier? Sliding around more/less?

Ola Persson
03-22-2011, 04:03 AM
Starkt!
No curls?
Which neck harness did you get? How can Kb be easier? Sliding around more/less?

No curls. I'm not really into a big bi's look and I get what I need from weighted chins.

I bought the Iron Mind neck harness. I’m really pleased with it (I do like the big yoke look) but it was crazy expensive. Looked around for the Spud version, but it was out of stock everywhere. I have no clue to why the KB was easier. Maybe the weight was off compared to the denomination?

Per Karlsson
03-23-2011, 09:28 AM
No curls. I'm not really into a big bi's look and I get what I need from weighted chins.

I bought the Iron Mind neck harness. I’m really pleased with it (I do like the big yoke look) but it was crazy expensive. Looked around for the Spud version, but it was out of stock everywhere. I have no clue to why the KB was easier. Maybe the weight was off compared to the denomination?

Any special reason for training the neck? I did it when I trained thai boxing but never since.

Suits are expensive :D

Ola Persson
03-23-2011, 02:10 PM
Any special reason for training the neck? I did it when I trained thai boxing but never since.

Suits are expensive :D

No other reason than aesthetics. Like you I used to do it for a sport some years ago, but I'm older now and more vain (hence the suits...).

Ola Persson
03-24-2011, 09:13 AM
24 March
Press 50 kg 2*5 1*20
Back Squat 142,5 kg 2*5 1*10
Neck Harness 12,5 kg 4*30 - plates, I guess I'm just getting used to this

Per Karlsson
03-24-2011, 10:35 AM
No other reason than aesthetics. Like you I used to do it for a sport some years ago, but I'm older now and more vain (hence the suits...).

Ta inte illa upp, försökte bara skoja.

Ola Persson
03-24-2011, 12:17 PM
Ta inte illa upp, försökte bara skoja.

Samma här! Jag förstod och var bara självironisk.

Ola Persson
03-29-2011, 01:19 PM
29 March
Close Grip Bench Press 65 kg 2*5 1*20
Back Squat 145 kg 2*5 1*9
Weighted Chins 2*6
Neck harness 15 kg 2*25 2*20

Tired today, everything felt off.

Per Karlsson
03-30-2011, 06:30 AM
Good squat for being tired!

Ola Persson
04-01-2011, 10:58 AM
Good squat for being tired!

Thanks, but my infrequent training haven't been any good for my squat.

1 April
Press 52,5 kg 2*5 1*20
Deadlift 192,5 kg*6
Neck Harness 15 kg 4*25
Conditioning 20-15-10-5 KBS 24 kg, 10 Sit Ups after each set

Ola Persson
04-04-2011, 02:07 PM
3 April
Close Grip Bench Press 67,5 kg 2*5 1*20
Back Squat 147,5 kg 2*5 1*9
Weighted Chins 2*6
Neck Harness 15 kg 4*27

Ola Persson
04-06-2011, 11:59 AM
6 April
Press 55 kg 2*5 1*18 - rehab sessions soon to be over
Back Squat 150 kg 2*5 1*9
Neck Harness 16 kg 4*25

Ola Persson
04-08-2011, 08:31 AM
8 April
Close Grip Bench Press 70 kg 2*5 1*20
Deadlift 195 kg*6
Neck Harness 16 kg 4*30

Ola Persson
04-11-2011, 01:40 PM
11 April
Press 57,5 kg 2*5 1*17
Back Squat 152,5 kg 2*5 1*8
Neck Harness 18 kg 4*25

Felt strong today, apart from the last rep squatting. Was pressed for time so I skipped chins again. My forearms can use the rest, they've been a bit sore from the frequency method.

Per Karlsson
04-11-2011, 02:04 PM
Yo, jag kommer eventuellt jobba i sthlm i sommar. Skulle behöva något bra gym centralt. Några tips?

Ola Persson
04-12-2011, 01:08 AM
Yo, jag kommer eventuellt jobba i sthlm i sommar. Skulle behöva något bra gym centralt. Några tips?

Definitely! If I were you I would train at Sundbybergs TK (http://www.sundbybergstk.se/). It’s a weightlifting and powerlifting club that welcomes beginners. They used to have a couple of hours per week dedicated to teach newcomers the lifts. I don’t know if that is the case now, but you’ll be able to get good coaching there anyhow. The gym is well equipped, the hours are good and it’s near the subway.

Other than that I think Stockholms AK and Södra TK could be of interest, given that they are open during the summer. I train at Sats where I live. They have what I need (a power rack) and they also have a platform (con: it’s crowded).

Joachim Lennerskans
04-14-2011, 02:23 AM
Other than that I think Stockholms AK and Södra TK

Centralt på riktigt är bara SAK av dessa gym.
http://www4.idrottonline.se/StockholmsAK/
Jag har bara tränat där tre gånger (blir väl nån gång nu i påsk). Misstänker att det kan vara tjockt 17-19 på vardagar.
Lyftarmässigt har de allt utom powerrack. Vill man dra i kablar och sånt är det en riktigt snål och gammal maskinpark.

Ola Persson
04-17-2011, 09:09 AM
14 April
Close Grip Bench Press 72,5 kg 2*5 1*20
Deadlift 197,5 kg*5 - everything felt off, instead of emulating The Thing I looked like Mr Fantastic => 200 kg and then a reset I guess
Neck Harness 18,75 kg 4*25

16 April
Press 60 kg 2*5 1*16
Back Squat 155 kg 2*5 1*8
Neck Harness 20 kg 4*25

Missed a squat session last week and with Easter next weekend I guess my training will be even more infrequent.

Ola Persson
04-20-2011, 08:02 AM
20 April
Close Grip Bench Press 75 kg 2*5 1*19
Back Squat 157,5 kg 2*5 1*8
Neck Harness 20 kg 4*30

Per Karlsson
04-20-2011, 02:18 PM
Nice bench... Are you adding weight on this program?

Thanks for the gym recommendations but got a job in gbg.

Ola Persson
04-21-2011, 12:42 AM
Nice bench... Are you adding weight on this program?

Thanks for the gym recommendations but got a job in gbg.

Thanks! No weight gain, I'm actually trying to loose some flubber. Need to get more conditioning (2 sessions/week) and be more consistent with my power walking (yes, power walking 4-5/week) to really succeed, though.

Gbg has some good gyms, I think?

Per Karlsson
04-21-2011, 04:59 AM
Thanks! No weight gain, I'm actually trying to loose some flubber. Need to get more conditioning (2 sessions/week) and be more consistent with my power walking (yes, power walking 4-5/week) to really succeed, though.

Gbg has some good gyms, I think?

Do you feel that the conditioning is hindering your strength progress? Aint nothing wrong with power walking, only sounds healthy. I like to take walks at night just to move a little, I usually sit all day (student).

Joachim Lennerskans
04-21-2011, 10:20 PM
Aint nothing wrong with power walking

Except that it's called power walking ;)

Ola Persson
04-25-2011, 09:10 AM
Except that it's called power walking ;)

Indeed!

22 April
Press 61 kg 2*5 1*16 - maybe a bit to soon for microloading
Deadlift 200 kg*4 - reset 1 coming up
Neck Harness 21,25 kg 4*25
Weighted Chins
Conditioning 3 sets of 10 heavy Sandbag Shoulders and 10 heavy KBS

25 April
Close Grip Bench Press 77,5 kg 2*5 1*16 - what the fuck happened here!? Five days of boozing wasn't the best preparation for this session, but still.
Back Squat 160 kg 2*5 1*8 - What you lose on the swings you gain on the roundabouts => the Greyskull LP rep scheme (max reps on the third set) have done wonders for my squat lately. I've only lost two reps between 140 kg and 160 kg.
Neck Harness 22,5 kg 4*25

Per Karlsson
04-26-2011, 02:24 AM
25 April
Close Grip Bench Press 77,5 kg 2*5 1*16 - what the fuck happened here!? Five days of boozing wasn't the best preparation for this session, but still.


You are not doing it right, its common knowledge that beer has anabolic effects

Ola Persson
04-27-2011, 02:15 PM
You are not doing it right, its common knowledge that beer has anabolic effects

No wonder I´ve stalled, Easter was all about snaps (http://en.wikipedia.org/wiki/Snaps).

Regarding conditioning: my sessions has been too few and to far apart to tell. Normally it shouldn’t affect your strength gains that much. For a more detailed answer regarding the Greyskull LP see the sticky thread over at Strength Villain.

27 April
Press 62,5 kg 2*5 1*15
Deadlift 180 kg*9 – huge disappointment. I aimed for at least ten but felt tired warming up. Hopefully this is due to infrequent training over the last couple of weeks, lack of nutrition and/or too few rest days since I last DL:ed. If not and this trend continues I need to do something.
Neck Harness 22,5 kg 4*30

Per Karlsson
04-28-2011, 06:48 AM
No wonder I´ve stalled, Easter was all about snaps (http://en.wikipedia.org/wiki/Snaps).


I "motbevisade" my beer hypothesis today...

Ola Persson
05-04-2011, 12:48 PM
Caught a cold and haven't trained for a week.

4 May
Press 65 kg 2*5 1*13 - underachiever
Back Squat 160 kg 2*5 1*8 - since the press felt awful I didn't add weight today
Neck Harness 24 kg 4*25

Ola Persson
05-09-2011, 12:23 PM
My lower back has been a bit irritated the last couple of days. It always gets like this when I'm stressed. No DL:s or squats due to this.

6 May
Close Grip Bench Press 80 kg 2*5 1*14
Neck Harness 24 kg 4*25
Weighted Chins

9 May
Press 66 kg 2*5 1*14 - finally some progress
Neck Harness 24 kg 4*25
Weighted Chins

Ola Persson
05-18-2011, 10:15 AM
11 May
Back Squat 162,5 kg 2*5 1*7
Close Grip Bench Press 81 kg 2*5 1*13
Neck Harness 24 kg 4*28

14 May
Press 67,5 kg 2*5 1*13
Neck Harness 24 kg 4*30
Weighted Chins

16 May
Close Grip Bench Press 82,5 kg 2*5 1*13
Neck Harness 24 kg 4*30
Weighted Chins

18 May
Back Squat 165 kg 2*5 1*7
Press 68,5 kg 2*5 1*12
Neck Harness 24 kg 4*30

Stress levels are high right now. Not much sleep and long hours at work. This has affected my lower back as mentioned, and I've opted out of deadlifting for a while. I plan to make my reset even bigger and go down from 200 kg to 170 kg due to this.

Luckily I'm off to NYC for pleasure and then to Detroit for business. This means I will take two whole weeks off from training. Hopefully I'll be rested and hungry again when I'm back home in Stockholm.

Ola Persson
05-30-2011, 08:55 AM
Back from the trip. Still jet lagged and I felt woozy so I skipped lower body work.

30 May
Press 65 kg 2*5 1*14 - decrease with 3,5 kg since last time due to the long rest
Neck Harness 24 kg 4*30
Weighted Chins 2*6