Ola's 5/3/1-log

[Ola Persson]

The naprapath visit went well; no symptoms of a bulging disc this time, just a rigid spine caught in the wrong position. Some manual work and I felt better. Today’s training was affected, though.

C1W3D2
Front Squat
5*77,5 kg
3*87,5 kg
7*97,5 kg - stopped as soon as I felt fatigued

Assistance
* PU, 3*max (12/7/4)

[Ola Persson]

C1W3D3
Shoulder Press
5*50 kg
3*55 kg
8*62,5 kg

Assistance
* Dips 5*10, BW + 2,5 kg
* Good morning 3*25, 30 kg (prehab)

[Ola Persson]

Last session before deload week. Life in general quite hectic right now so the timing is perfect.

C1W3D4
Deadlift
5*90 kg
3*102,5 kg
10*115 kg - baby steps towards a healthy back

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 70 kg

[Ola Persson]

Deload week turned into a complete week of rest due to moving. Even though this wasn't optimal – I tend to recover fast – it felt good to back off. My impression of the first cycle is easily summarized: this is fun. At the same time my sleep has improved and I have more energy in everyday life.

For the second training cycle my starting point increase is 2,5 kg for the bench press, front squat and military press and 5 kg for the deadlift. (Note: I use Wendler's first option when choosing percentages.) I will also add some weights when doing assistance work.

C2 W1 D1
Bench Press
5*60 kg
5*70 kg
14*77,5 kg

Assistance
* Kroc rows, 1*24, 26 kg - meant to use 22 kg but weren’t paying attention at the rack
* Good morning, 3*25, 35 kg - 5 kg increase; this was actually quite heavy

[Ola Persson]

I've visited two gyms in the vicinity of our new home the last days. They both were real disasters; no place for warm up and mobility drills, few plates and bars and grossly overcrowded with adolescents bumping into the rack all the time (hey, it sure is fun spraying water on each other when working out, isn't it?).

C2 W1 D2
Front Squat
5*70 kg
5*80 kg
11*90 kg - form went to pieces on the last rep

Assistance
* PU, 3*max (12/7/5)

[Ola Persson]

I’ve been on a business trip the last two days so I didn't get much sleep. In order to counterbalance, I tried to drink as much alcohol as the company budget allowed.

C2 W1 D3
Shoulder Press
5*45 kg
5*50 kg
11* 57,5 kg - 1 more rep compared to C1 W2 D3

Assistance
* Dips, 5*10 BW

I was in a hurry so once again I skipped ab work. Not good.

[Ola Persson]

C2 W1 D4
Deadlift
5*80 kg
5*95 kg
15*105 kg

Will from now on slowly progress my DL by using the estimated 1RM as a reference (instead of using a given rep scheme like before).

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 70 kg
* TGU, 6 minutes, 24 kg

Mistake doing TGU the day after SP.

[Ola Persson]

C2 W2 D1
Bench Press
3*65 kg
3*75 kg
11*82,5 kg

Assistance
* One arm DB bench press, 3*10, 22 kg - an old favorite from Infinite Intensity, could've gone heavier
* Kroc rows, 1*40, 22 kg
* Good morning, 3*25, 35 kg

[Ola Persson]

C2 W2 D2
Front Squat
3*75 kg
3*85 kg
10*95 kg

Assistance
* PU, 3*max (12/7/5) - have stalled and will start doing PU:s twice a week
* TGU, 24 kg, 6 min

[Ola Persson]

C2 W2 D3
Shoulder Press
3*47,5 kg
3*55 kg
11*60 kg

Assistance
* Dips, 5*10 BW
* L-Sit, aggregate 1 min