Ola's 5/3/1-log

[Ola Persson]

C3 W2 D2
Front Squat
3*75 kg
3*87,5 kg
10*97,5 kg - pleased with this

Assistance
* [Lunges], 3*30, 20 kg OH
* [V-Ups], 3*15

[Ola Persson]

C3 W2 D3
Shoulder Press
3*50 kg
3*57,5 kg
9*62,5 kg - do not know what happened here. Aimed for ten or eleven but had to fight for nine. Hopefully just one of those shitty days you have every now and then.

Assistance
* Dips, 5*10
* Plank hold, aggr. 4 min (2 min, 1 min, 1 min - 30 s rest in between)

[Ola Persson]

C3 W2 D4
Deadlift
3*90 kg
3*105 kg
18*117,5 kg

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 75 kg
* Kroc rows, 1*34, 24 kg
* Deadlift Twist, 3*16, 33 kg

[Ola Persson]

C3 W3 D1
Bench Press
5*70 kg
3*80 kg
8*90 kg

A recent article in T-Nation reminded me of Wendler suggesting having a narrower grip on the bench press. Usually I grip about an inch outside of the start of the knurled area. I will continue with this until I plateau and then switch to a close-grip bench press.

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

[Ola Persson]

C3 W3 D2
Front Squat
5*82,5 kg
3*92,5 kg
8*102,5 kg - Belt came undone on the eighth rep, which caused me to stop. Luckily I have a new, non-velcro, belt arriving this week.

Assistance
* [Lunges], 3*20, 40 kg
* [Good Mornings], 3*20, 40 kg
* Ab Wheel, 5*10 - on the knees obviously.

[Ola Persson]

C3 W3 D3
Shoulder Press
5*52,5 kg
3*60 kg
7*67,5 kg

Assistance
* Dips, 5*10
* Ab Wheel, 5*10

[Ola Persson]

C3 W3 D4
Deadlift
5*100 kg
3*110 kg
18*122,5 kg

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 75 kg
* Kroc Rows, 1*36, 24 kg
* Plank hold, aggr. 5 min

End of the third cycle (not counting the deload sessions next week). I'm getting stronger and I'm having more fun in the gym than ever before. I’ve found a couple of assistance exercises that complements my lifts at this time and I enjoy the hiatus from all conditioning. I’m also relieved that my back hasn’t caused me any significant problems. I feel so comfortable DL:ing right now that I will increase the weights rather quickly the coming cycles in order to get closer to an estimated 90 % of my 1RM. It feels rather silly performing a given number of reps with suboptimal weights on the third set of every DL day.

[Ola Persson]

Start of the fourth cycle after the deload week. 2,5 kg increase for the presses and the front squat as usual. After deadlifting lightly for three cycles I feel reassured that my bulging disc can handle the stress and I'll increase the weight with 15 kg (still modest but hopefully a bit challenging the third week).

C4 W1 D1
Bench Press
5*62,5 kg
5*72,5 kg
13*82,5 kg

Assistance
* One Arm DB Bench Press, 5*10, 26 kg
* [PU], aggr. 30 (first set 10)
* [Ab Wheel], 5*10

[Ola Persson]

C4 W1 D2
Front Squat
5*72,5 kg
5*82,5 kg
11*95 kg - failed on the 12th rep. Shitty performance, aimed for 12 or 13 reps. Note to self: four days in a row of drinking beer and spirits does not equal progress in the gym.

Assistance
* [Lunges], 5*20, 45 kg
* [Good Morning], 5*12, 45 kg - horrible superset that nearly floored me today
* Ab Wheel, 5*10

[Ola Persson]

Originally Posted by Ola Persson

...four days in a row of drinking beer and spirits does not equal progress in the gym...

Neither does having a big family dinner with lots of wine the following tuesday.

C4 W1 D3
Shoulder Press
5*47,5 kg
5*55 kg
10*62,5 kg - failed on the 11th rep.

Assistance
* Dips, 5*10