Ola's 5/3/1-log

[Ola Persson]

Originally Posted by Per Karlsson

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. 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]

Originally Posted by Ola Persson

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]

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]

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]

Nice bench... Are you adding weight on this program?

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

[Ola Persson]

Originally Posted by Per Karlsson

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]

Originally Posted by Ola Persson

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]

Originally Posted by Per Karlsson

Aint nothing wrong with power walking

Except that it's called power walking

[Ola Persson]

Originally Posted by Joachim Lennerskans

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]

Originally Posted by Ola Persson

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