Ola's 5/3/1-log

[Ola Persson]

C2 W2 D4
Deadlift
3*87,5 kg
3*100 kg
15*112,5 kg

Cautious as always and I re-grip every rep striving for perfect posture. I were just going to do 12 reps but my back has been feeling good so I opted for 15 instead. Felt safe and every time I’ve been DL:ing my back seems to improve. Hopefully I’ll be able to actually use some challenging weights in the future.

Assistance
* Power clean, 2 on the minute for 10 minutes, 72,5 kg
* L-Sit, aggregate 1 min
* Farmers walk, 24 kg KB:s, 3*max (1 min rest between walks)

[Ola Persson]

Originally Posted by Ola Persson

...every time I’ve been DL:ing my back seems to improve...

Smugness equals setback; lower back have been stiff the last days. Don't know if it's caused by DL:ing or stress/posture/something else.

C2 W3 D1
Bench Press
5*70 kg
3*77,5 kg
8*87,5 kg

Assistance
* One Arm DB Bench Press, 3*10, 24 kg
* PU, 3*max (10/6/4)
* L-Sit, aggregate 1 min

Shitty session during lunch. Lack of sleep didn't help. Still, I will be paying extra attention to my BP numbers since my progress is much slower compared to the SP and FS. Last week I added the one arm DB bench press to increase the work volume and hopefully that will help.

[Ola Persson]

Got sick the day after I bench pressed. The cold and high fever has kept me from the gym for five days. Still felt weak(er than normal) but were ready for a session.

C2 W3 D2
Front Squat
5*80 kg
3*90 kg
8*100 kg

Assistance
* PU, 3*max (12/7/4)
* TGU, 24 kg, 6 min

Had planned to increase the volume by doing lunges as assistance work but took it easy. Didn't want to stress my body too hard since I plan to skip the coming deload week (due to the unplanned rest I will just take it easy for a few days between cycles).

[Ola Persson]

Fast session today; were in a hurry home for a fantastic evening. Good times!

C2 W3 D3
Shoulder Press
5*50 kg
3*57,5 kg
7*65 kg - some hyper extension on the 7th rep so I racked it, leaving the last one or two reps for another day

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

[Ola Persson]

C2 W3 D4
Deadlift
5*92,5 kg
3*105 kg
15*117,5 kg - getting more and more comfortable DL:ing and now I have to fight the urge to go for max reps.

Assistance
* Power cleans, 2 on the minute for 10 minutes, 75 kg
* Kroc rows, 1*30, 24 kg

End of the second cycle. It got disrupted by a cold and fever so I'm just taking a couple of days off instead of doing a regular deload week.

[Ola Persson]

Third cycle: 2,5 kg increase on the presses and the front squat, 5 kg increase on the deadlift. Still haven't done any conditioning this side of new years eve. I don't miss it, and I don't plan on doing it anytime soon.

C3 W1 D1
Bench Press
5*62,5 kg
5*72,5 kg
13*80 kg

Assistance
* One Arm DB Bench Press, 5*10, 24 kg
* L-Sit, aggregate 1 min

[Ola Persson]

C3 W1 D2
Front Squat
5*70 kg
5*82,5 kg
11*92,5 kg

Assistance
* Lunges, 20 kg overhead, 3*30 (15 each leg)
* PU, aggregate 30 (1st set 11)

Mixing it up with PU:s (as always these are strict, full rom PU:s), trying to follow Wendlers 100 reps/week advice. I'll start low - at 30 reps two times a week - and work myself up to three digits.

[Ola Persson]

I've been to Brussels for a conference and after that I felt out of sorts; had to take four rest days in a row.

C3 W1 D3
Shoulder Press
5*45 kg
5*52,5 kg
12*60 kg - some hyper extension on the last rep

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

[Ola Persson]

C3 W1 D4
Deadlift
5*85 kg
5*97,5 kg
18*110 kg

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 75 kg
* Kroc rows, 1*32, 24 kg
* Deadlift Twist, 3*16, 33 kg - a side bending exercise and another favorite from Infinite Intensity

[Ola Persson]

C3 W2 D1
Bench Press
3*67,5 kg
3*75 kg
10*85 kg

Assistance
* One Arm DB Bench Press, 5*10, 26 kg
* [PU], aggregate 30 (first set 10)
* [L-Sit], aggregate 1 min

[PU + L-Sit] = performed after one another, with rest between sets