Ola's 5/3/1-log

[Ola Persson]

Due to a crazy work schedule the last couple of weeks I haven’t been able to train regularly. I’ve also been having a bit of a problem with my squat technique. It’s been around nine months since I last got some coaching and during that period I’ve developed some bad habits that show when the weights get heavier. Basically I guess I got a problem with engaging my glutes and hamstrings, something I’ve been trying to correct the last couple of sessions.

26 February
Press 40 kg 2*5 1*20
Weighted Chins 2*6
Neck Harness 8,75 kg 4*25
Back Squat – technique

28 February
Close Grip Bench Press 50 kg 2*5 1*20
Back Squat 150 kg 3*5 – lowered the weights in order to find good form
Neck Harness 10 kg 4*25

3 March
Press 42,5 kg 2*5 1*20
Deadlift 190 kg * 7
Weighted Chins 2*6
Neck Harness 10 kg 4*26

7 March
Close Grip Bench Press 52,5 kg 2*5 1*20
Back Squat 152,5 kg 3*5
Weighted Chins 2*6
Neck Harness 10 kg 4*27

No conditioning at all during these weeks. That and skipping on the fasted cardio I set out to do in the beginning of the year means that I haven’t lost any pudginess yet.

[Ola Persson]

Ate something I shouldn’t have and needed to rest for four days. My training is inconsistent at best right now.

12 March
Press 45 kg 2*5 1*20
Deadlift 190 kg*6 – one rep less than last time, hopefully due to me being sick
Neck harness 10 kg 4*28

I didn’t feel 100 % so I skipped conditioning once again.

[Per Karlsson]

Stark!

[Ola Persson]

Originally Posted by Per Karlsson

Stark!

Tack! Good luck with your training!

Work overload this week so no training since last Saturday. At the same time I've been having form issues with my squat as mentioned, so today I decided to lower the weights considerably (and at the same time move to the Greyskull LP rep scheme for squats too).

19 March
Press 47,5 kg 2*5 1*20
Squat 140 kg 2*5 1*10 - not max reps, racked the bar while I still had good form
Weighted Chins 2*6
Neck Harness 4*25 11,25 kg

[Ola Persson]

21 March
Close Grip Bench Press 60 kg 2*5 1*20
Deadlift 190 kg*7
Neck Harness 12 kg 4*30 - used a KB instead of plates today which was much easier

Conditioning: 10-9-8-...-1 of KBS (24 kg) and Sit Ups

[Joachim Lennerskans]

Originally Posted by Ola Persson

Neck Harness 12 kg 4*30 - used a KB instead of plates today which was much easier

Starkt!
No curls?
Which neck harness did you get? How can Kb be easier? Sliding around more/less?

[Ola Persson]

Originally Posted by Joachim Lennerskans

Starkt!
No curls?
Which neck harness did you get? How can Kb be easier? Sliding around more/less?

No curls. I'm not really into a big bi's look and I get what I need from weighted chins.

I bought the Iron Mind neck harness. I’m really pleased with it (I do like the big yoke look) but it was crazy expensive. Looked around for the Spud version, but it was out of stock everywhere. I have no clue to why the KB was easier. Maybe the weight was off compared to the denomination?

[Per Karlsson]

Originally Posted by Ola Persson

No curls. I'm not really into a big bi's look and I get what I need from weighted chins.

I bought the Iron Mind neck harness. I’m really pleased with it (I do like the big yoke look) but it was crazy expensive. Looked around for the Spud version, but it was out of stock everywhere. I have no clue to why the KB was easier. Maybe the weight was off compared to the denomination?

Any special reason for training the neck? I did it when I trained thai boxing but never since.

Suits are expensive

[Ola Persson]

Originally Posted by Per Karlsson

Any special reason for training the neck? I did it when I trained thai boxing but never since.

Suits are expensive

No other reason than aesthetics. Like you I used to do it for a sport some years ago, but I'm older now and more vain (hence the suits...).

[Ola Persson]

24 March
Press 50 kg 2*5 1*20
Back Squat 142,5 kg 2*5 1*10
Neck Harness 12,5 kg 4*30 - plates, I guess I'm just getting used to this