Ola's 5/3/1-log

[Ola Persson]

Originally Posted by Ola Persson

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...

Added another 5 kg to make it a 20 kg increase.

C4 W1 D4
Deadlift
5*97,5 kg
5*112,5 kg
16*127,5 kg - grip was the weakest link

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 80 kg
* Kroc Rows, 1*38, 24 kg
* Ab Wheel, 5*10

[Ola Persson]

C4 W2 D1
Bench Press
3*67,5 kg
3*77,5 kg
10*87,5 kg

Assistance
* One Arm DB Bench Press, 5*10, 26 kg
* [PU], aggr. 30 (first set 10)
* [L-Sit], 4*15 seconds

[Ola Persson]

C4 W2 D2
Front Squat
3*77,5 kg
3*90 kg
10*100 kg

Assistance
* [Lunges], 5*20, 45 kg
* [Good Morning], 5*12, 45 kg

[Ola Persson]

C4 W2 D3
Shoulder Press
3*50 kg
3*57,5 kg
9*65 kg

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

[Ola Persson]

As mentioned in another thread I started questioning why I power clean after reading a Q&A at DeFranco's site. I got my thoughts confirmed (thanks for the replies) and have excluded the power clean from my training for the time being.

C4 W2 D4
Deadlift
3*105
3*120
14*135 kg

My grip is the weakest link, had to switch to a mixed grip on the 11th rep. Stopped on the 14th so I wouldn't aggravate my back.

Assistance
* Kroc Rows, 1*40, 24 kg
* Farmers Walk, 3*max

[Ola Persson]

C4 W3 D1
Bench Press
5*72,5 kg
3*82,5 kg
7*92,5 kg - didn't have a spotter today so I racked the bar on the 7th rep (better safe than sorry)

Assistance
* One Arm DB Bench Press, 5*10, 28 kg
* [PU], aggr. 30 (first set 10)
* [L-Sit], 5*15 seconds

[Ola Persson]

C4 W3 D2
Front Squat
5*82,5 kg
3*95 kg
8*105 kg

Assistance
* [Lunges], 5*20, 45 kg
* [Good Morning], 5*12, 45 kg
* Ab Wheel, 5*12

[Ola Persson]

C4 W3 D3
Shoulder Press
5*55 kg
3*62,5 kg
7*70 kg

Assistance
* Dips, 5*10
* L-Sit, aggr. 1 min

[David Boyle]

awesome results.

Have you always done front squats on your 5-3-1?

I'm thinking about taking the bench out due to my shoulder and replacing it w/ front squats....what do you think?

[Ola Persson]

Originally Posted by David Boyle

awesome results.

Have you always done front squats on your 5-3-1?

I'm thinking about taking the bench out due to my shoulder and replacing it w/ front squats....what do you think?

Thanks! Yes, I've front squatted since the beginning of the program; due to a disc problem in my lower back I'm not comfortable back squatting yet.

Sorry to hear about your shoulder. However, I wouldn't replace the bench with front squats. Instead I would add them as an assistance exercise to the back squat, in order not to overdo lower body work.

Luckily I don't have any experience training around a shoulder injury and my knowledge is limited. I would ask around and get some solid advice from the senior members. In your log it seems as KB presses don't aggravate your injury. Could you try strengthening your shoulders and then start incorporating close-grip bench presses with low weights before adding them to your 5/3/1? Or have you completely ruled out all BP?