Ola's 5/3/1-log

[Joachim Lennerskans]

Originally Posted by Ola Persson

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]

Originally Posted by Joachim Lennerskans

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]

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]

13 February
Press 35 kg 2*5 1*20

Back Squat 155 kg 3*5

[Joachim Lennerskans]

Originally Posted by Ola Persson

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]

Originally Posted by Joachim Lennerskans

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]

Originally Posted by Ola Persson

... 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]

Originally Posted by Joachim Lennerskans

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]

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]

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