Ola's 5/3/1-log

[Ola Persson]

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]

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]

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]

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]

Originally Posted by Joachim Lennerskans

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.

[Joachim Lennerskans]

Originally Posted by Ola Persson

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]

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]

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 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]

Thursday
Back Squat 3*5 142,5 kg
PU 3*max

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

[Ola Persson]

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.