Ola's 5/3/1-log

[David Boyle]

Originally Posted by Ola Persson

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?

I haven't given up totally...like this morning for example I'm going to lower the weight and try to bench again today.

After today I'm going to see where I'm at on the bench and maybe do front squats on my boring but big routine I'm thinking about starting next week.

Thanks dude.

[Ola Persson]

End of the fourth cycle, which went well. I've increased my food intake the last couple of weeks and started supplementing with creatine. No wonder I feel even more energetic. The only concern right now is my bench press. I've made progress but aimed for more reps.

C4 W3 D4
Deadlift
5*112,5 kg
3*127,5 kg
12*142,5 kg

Assistance
* Barbell Shrugs, 2*20, 80 kg - first time; unsure of the weight and went too heavy. My intention was one set of 40.
* Kroc Rows, 1*34, 26 kg
* Ab Wheel, 3*25

I''m going away on a business trip the next couple of days. The deload week will therefore consist of bodyweight exercises and maybe some light KB work.

[Ola Persson]

Caught a cold when I was deep sea fishing up in the north of Norway and haven’t been at the gym for nine days. Still felt a bit weak today but started the fifth cycle.

C5 W1
Bench Press
5*65 kg
5*75 kg
13*85 kg – content with this since I expected to be negatively affected by the cold

Assistance
* One Arm DB Bench Press, 5*10, 28 kg – left side seem to be stronger (funny since I’m right-handed) and I have better contact with both the bench and the floor on the left
* [PU], aggr. 30 (first set 9 - numbers declining due to a 7 kg weight gain since January, current weigth 97 kg)
* [L-Sit], 5*15 s

[Ola Persson]

After two tips about the Captains of Crush grippers I bought a No 1.5 today and instantly developed a hate (no love) relationship with it. Since my grip strength is on par with Calista Flockhart's I'll add some brief sessions each week (supplementing the kroc rows and barbell shrugs) with the damned thing.

I felt the effect of the cold today and held back some during today's session.

C5 W1
Front Squat
5*75 kg
5*85 kg
11*97,5 kg

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

[Joachim Lennerskans]

Great progress!

Where did you buy the gripper? Central sthlm? Thinking about buying a gripper or two, now that I won't be training with Johan (who has everything from 1½ and up ...) regularly anymore.

//Jocke

[Ola Persson]

Originally Posted by Joachim Lennerskans

Great progress!

Where did you buy the gripper? Central sthlm? Thinking about buying a gripper or two, now that I won't be training with Johan (who has everything from 1½ and up ...) regularly anymore.

//Jocke

Thanks and hi there; running in to you all over the web apparently!

I bought my CoC at Gymgrossisten, situated on Sveavägen (close to the intersection of Odengatan). Got the last one they had but I think they will restock soon.

[Ola Persson]

C5 W1
Shoulder Press
5*50 kg
5*57,5 kg
9*65 kg - a bit off today

Assistance
* [Dips], 5*10
* [Hanging Leg Raises] aggr. 30 - could've done more

[Ola Persson]

C5 W1
Deadlift
5*100 kg
5*115 kg
16*132,5 kg - I still don't trust my back fully so I end up leaving some reps for another day

Assistance
* Barbell Shrug, 2*32, 60 kg
* Kroc Rows, 1*34, 26 kg - vicious after the shrugs, together with the CoC:s these two will hopefully improve my grip strength

[Ola Persson]

C5 W2
Bench Press
3*70 kg
3*80 kg
10*90 kg

Assistance
* One Arm DB Bench Press, 5*10, 28 kg
* [PU], aggr. 30 (first set 9)
* [L-Sit], 6*15 s

[Ola Persson]

C5 W2
Front Squat
3*80 kg
3*90 kg
10*102,5 kg

Assistance
* [Lunges], 5*20, 50 kg
* [Good Mornings], 5*10, 50 kg