Ola's 5/3/1-log

[Ola Persson]

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]

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]

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]

Originally Posted by Ola Persson

... 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]

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.

Originally Posted by Joachim Lennerskans

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]

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]

Originally Posted by Ola Persson

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]

Originally Posted by Joachim Lennerskans

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]

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]

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