Mark's zombie 5/3/1 log

[Mark Edward]

Wednesday 6/6
Squat: 345x3, 395x3, 440x1
Bench: 245x3, 280x3, 315x7
Good Morning: 135x10, 155x10, 185x10, 205x10, 205x10
Kroc Rows: 110x30(right), x31(left)

[Mark Edward]

Friday 6/8
Squat: 345x3, 395x3, 440x1
Press: 150x3, 170x3, 190x5
Deadlift: 355x3, 405x3, 455x5, 495x1

A remarkable thing happened today: a kid asked me for advice on his squat and press, and he actually listened to me while I coached him. Amazing.

[Mark Edward]

Monday 6/11
Squat: 345x5, 395x3, 440x5
Power Clean: 225x5, 250x3, 280x3
Dips: 0x10, 25x10, 30x10, 35x10, 40x5, 45x5
Chins: 30x3x5

Plus some number of swings with my new toy. I worked up to 110x10.

2012-06-11 16.07.16.jpg

[Mark Edward]

Wednesday 6/13
Squat: 345x3, 395x3, 440x1
Bench: 260x5, 295x3, 330x3, 365x1, 385x0
Good Morning: 135x10, 155x10, 175x10, 195x10, 215x10
Kroc Rows: 110x22(left) 25(right)

[Mark Edward]

Friday 6/15
Squat: 345x3, 395x3, 440x1
Press: 160x5, 180x3, 200x5
Deadlift: 380x5, 430x3, 480x3
Weighted Pullups: 45x5,5,4

[Mark Edward]

Today was a deload day, but I hit it hard enough that it warrants a log entry.

Monday 6/18
High-bar 5-count Pause Squat: 135x5, 185x5, 225x5, 275x5, 315x5; supersetted with
T-handle swings @ 115lb: 5x20
Press: 5 sets of 10 @ 135

None of this was really hard except for the 5x20 swings. Shit.

[Mark Edward]

I decided to do a gym max today.

Squat: 455, 505, 525
Bench: 315, 335, 370
Deadlift: 495, 545(fail), 545(fail)

Total: 1390.

Lesson: do not take 50 pound jumps after a first attempt, because you might tweak your back when the pull is almost all the way up and fuck up your total, 10 pounds short of where you wanted it to be. Motherfucker.

Next up: a deload week, and then I'm moving to a schedule where I push the Prowler 3 days a week and lift twice a week.

[Valhall]

Still, a very impressive total.

[Mark Edward]

Operation Infinite Abs (aka Project Make My Pants Fit) begins today. I doubt I'll bother to log many of my conditioning days, so all of my fans should take it for granted that I'm doing it 3 or 4 days a week.

Today: 10 sprints up this hill. I stopped when my tweaked hip told me it was time to stop.

[Mark Edward]

Tuesday 7/3
Squat: 315x5, 355x5, 405x5
Power Clean: 195x5, 225x5, 255x5
SLDL: 95x10, 145x10, 195x10,10,10; supersetted with
Swings: 110x10,10,10,10,20