Mark's zombie 5/3/1 log

[Mark Edward]

Thursday 7/5
Bench: 230x5, 265x5, 300x7, 265x5, 230x5
Press: 135x10,10,9, 115x10, 95x10; the first three sets were done with Fat Gripz
BB Rows: 135x10. 185x10, 225x10
Weighted Chins: 45x5,5,5

[Mark Edward]

Today, after a long wait, I finally made the acquaintance of the Prowler. Or, more precisely, a 4-footed Prowler knockoff, but whatever. 10 sprints of ~40 yards with 90 pounds. Operation Abzzz is going to suck.





Edit: just checked on gmap-pedometer. 60 yards. Fuck.

[Mark Edward]

Monday 7/9

Prowler at 90lb, 12x60yd sprints.

[Mark Edward]

Tuesday 7/10
Power Snatch: worked up to 185x3; done as a warmup
Deadlift: 335x5, 390x5, 440x5, 390x5, 335x5; did not push the 5+ because of my gimpy back
Pause Squat: worked up to 405x5
Good Morning: worked up to 185x8
Swings @110lb: 3x10, 1x20

[Mark Edward]

Thursday 7/12
Press: 140x5, 165x5, 185x6, 165x5, 140x5
Bench with fat grips: 135x10, 185x10, 225x10, 225x5, 185x5x3
Chins: 10,10,5,5,5,5
Dips: I dunno, I lost track. A bunch with 0, a bunch with 25, and a bunch with 35.

[Mark Edward]

Fact: 140 pounds on the Prowler is a giant fuckload worse than 90 pounds on the Prowler.

[Mark Edward]

Tuesday 7/17
Power Clean: 210x3, 240x3, 270x4, 240x3, 210x3
Squat: 330x3, 380x3, 425x5, 380x3, 330x3
SLDL: 95x10, 145x10, 195x10, 245x10, 295x10; supersetted with
Swings: 110x20, 10, 10, 10, 10

[Mark Edward]

Thursday 7/19
Bench: 245x3, 280x3, 315x5, 280x3, 245x3
Press: 135x5x10..or is it 10x5? 10 sets of 5 at 135, however the fuck you're supposed to write that
Chinups: 5x5 without weight, 5x5 with +25lb
Kroc Rows: 100lb x25(left) x25(right)

[Mark Edward]

Tuesday 7/24

Power snatch as warmup, worked up to 185x3
Deadlift: 365x3, 415x3, 465x5, 415x3, 365x3
Pause Squat: 135x5, 225x5, 315x5, 365x5, 405x5; done with a 3-count at the bottom
Swings: 3x20 at 110lb

Replies: 58
Views: 2,270

What the fuck? Why am I so popular?

[Mark Edward]

Thursday 7/26
Press: 155x3, 175x3, 195x5, 175x3, 155x3, supersetted with
Chins: 6x8
Bench: 225x10,10,10, 185x10,10, supersetted with
Dips: 0x10, 25x10,10, 35x10,10, 45x5,4

I guess I never explained before: I'm experimenting with adding back-off sets to the standard 5/3/1 template. So on my 3+ days, my sets look like this: 70%x3, 80%x3, 90%x3+, 80%x3, 70%x3.