Hanch's 5/3/1

[hanch]

Current stats:
Height 5'10"
Weight 223
Age 28

1RM
Squat: 385
Bench: 265
DL: 405
Press: 185

Started the 3rd 4 week cycle of 5/3/1 today with the press.

105 x 5
120 x 5
140 x 6
BBB: 75 x 10, 85 x 10, 90 x 10, 100 x 7, 65 x 15
Power clean: 135 x 3, 155 x 3, 185 x 1, 205 x 1, 215 x 1

Chins: 5, 5, 4

[hanch]

7/17/12

Deadlift day:

Wasn't feeling very good but went ahead with the planned workout anyway. I was a bit dehydrated from working in a hot warehouse all day.

Deadlift: 240 x 5, 275 x 5, 315 x 7

Everything felt heavy. Paused, no bouncing reps.

BBB: 135x10, 165x10, 195x10, 205x9, 185x17 - bounced some towards the end.

Power shrugs:

135x13, 185x5, 225x3, (added straps) 315x5, 365x3

[hanch]

7/18/12
BW:227

Bench Press
160x5
185x5
210x10 Felt like I probably could have gotten a couple more, but my training partner didn't show up so I didn't want to push it.

BBB: 135 x7, 8, 8, 9, 7. All reps slow and paused 3 seconds at the bottom.

Pin Press: 225 2x1, 235x1

Dips: BWx10, 35# x 8, 45# x 8, x7

Conditioning: C2 Rower intervals 8 rounds 1min max effort 30sec rest

15 minute stretching and mobility.

[hanch]

7/19/12
Squat

230x5
265x5
300x10

These felt pretty good and I had more left in the tank so i did one more set at 300x8.

BBB: 225 5x10 pause squats

GHR 5x15

[hanch]

7/23/12
BW: 224

Press day
115 x 3, 130 x 3, 145 x 8
BBB: 95 4 x 10, 5th set only got 6.

Power clean 185 5 x 3

Pull ups 4, 4, 5, 3

Conditioning: run 4 x 400 m each lap under 1:30 with 1 min rest (walk) between runs.

Have to improve my run for my AF PT test in Sept.