Ola's 5/3/1-log

[Ola Persson]

Pulled a (back) muscle after squatting and took some extra rest days to recover.

C5 W2
Shoulder Press
3*52,5 kg
3*60 kg
9*67,5 kg

Assistance
* [Dips], 5*10
* [Hanging Leg Raises], 5*10 - HLR were broken from the second set

[Ola Persson]

C5 W2
Deadlift
3*110 kg
3*125 kg
14*140 kg

Assistance
* Barbell Shrugs, 2*33, 60 kg
* Kroc Rows, 1*36, 26 kg

[Ola Persson]

I'm going to a conference in San Francisco tomorrow and will have a hard time completing this week's sessions within the planned time range. Hopefully I will get some time in the gym when abroad.

C5 W3
Bench Press
5*75 kg
3*85 kg
7*95 kg

Assistance
* One Arm DB Bench Press, 5*10, 30 kg
* [PU], aggr. 30 (first set 9)
* [HLR], aggr. 50

On a side note: weighed in at 100 kg this week.

[Ola Persson]

Back from San Francisco after a lot of late nights. Couldn’t get myself to go to the gym more than once; work, good restaurants and drinking seemed much more important. However, I did get some quality coaching when I was there. Went over the basics in the main lifts and I have some things to work on. For example, I need to engage my traps a lot more when shoulder pressing since I have a tendency to shrug way too much. I also need to utilize the hip drive when squatting, something I’ve never really done.

Today I started the sixth cycle. The last one was interrupted by a cold, a muscle strain and the trip (which caused me to miss the third and heaviest week). Therefore I will repeat the fifth cycle with one major exception – I’ll forego the front squats and start doing (high bar) back squats instead. My lower back has been OK for a long time and it feels safe to give it a go (though I’m not comfortable with low bar yet). I've also decided I’m not interested in doing the Olympic lifts in the future – too much to learn with no extra time on my hands – so it seemed like a logical step.

C6 W1
Bench Press
5*65 kg
5*75 kg
15*85 kg – last time I did 13: vodka and lack of sleep might be underrated as strength gain tools

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

[Ola Persson]

First day doing (high bar) back squats (deep/"ass to the grass"). It felt awkward; I tipped a bit forward on some reps, had problems standing back on my heels and finding the hip drive. As with the deadift I decided to be cautious and use incremental steps when adding weight. I used the numbers from last cycle’s front squat and just added 10 kg when calculating my rep scheme numbers.

C6 W1
Back Squats
5*80 kg
5*92,5 kg
15*105 kg - a bit too few but as soon as my chest wasn't totally upright I racked the bar, striving for perfect form in every rep.

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

[Joachim Lennerskans]

Excellent! The vodka and lack of sleep, I mean. And the progress even though haphazard training.

The presses is strict, right? I must ask because they seem off against the bench press. I'm at least as much off in opposite direction, so I wouldn't be surprised.

[Ola Persson]

Originally Posted by Joachim Lennerskans

The presses is strict, right? I must ask because they seem off against the bench press. I'm at least as much off in opposite direction, so I wouldn't be surprised.

Yes, the presses are strict (minor hyper extension on the last rep if I have to fight for it). Don't know if it's due to me not benching since my split routine days in the mid 90's or something else.

C6 W1
Shoulder Press
5*50 kg
5*57,5 kg
10*65 kg
(Warmed up with a lot of sets behind the neck so I start to use my traps more in the press.)

Assistance
* [Dips], 5*10
* [HLR], acc. 40

[Ola Persson]

C6 W1
Deadlift
5*100 kg
5*115 kg
16*132,5 kg

Assistance
* Barbell Shrugs, 2*33, 60 kg
* Kroc Rows, 1*36, 26 kg

[Ola Persson]

Not feeling to well in my lower back today. Resting in the sofa yesterday I got an ache that feels more like a disc problem than something muscular. Hopefully nothing serious.

C6 W2
Bench Press
3*70 kg
3*80 kg
11*90 kg

Assistance
* One Arm DB Bench Press, 5*10, 30 kg
* [PU], acc. 30
* [L-Sit], acc. 2 min.

[Ola Persson]

Lower back felt good when I woke up and kept improving all day. (Against better judgment) I went to the gym for a workout.

C6 W2
Back Squat
3*85 kg
3*100 kg
13*110 kg - adding weight and reps slowly, stopping way before failure so I won't aggravate my injury

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

Could increase the weight on the lunges, while I've been advised not to go heavy on the GM:s => no superset next time.