Ola's 5/3/1-log

[Ola Persson]

Originally Posted by Joachim Lennerskans

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]

Originally Posted by Ola Persson

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.

Originally Posted by Ola Persson

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]

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]

Originally Posted by Ola Persson

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]

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]

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]

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]

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]

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]

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.