Mark's 5/3/1 and jiu-jistu log

[Mark Edward]

Once a week is not enough squatting, so I added some more squats to my program. Olympic, because they beat me up less.

Oly Squat: 315x3, 365x3, 405x3
Press: 155x3, 180x3, 200x4, 165x5, 155x5, 145x8, 135x8, 125x10
BTN Press: 115x3x5
Chinups: 15 sets of 5
Track sprints: till I died

[Mark Edward]

Tuesday 3/26

Power Clean: 230x3, 260x3, 275x3
High Pull: 315x3. 335x3
Deadlift: 365x3, 415x3, 475x5
SLDL: 315x5, 315x5
Rows: 235x5, 215x5
Barbell Fucks: 405x3x8

Then I flipped a tractor tire for a while.

[Mark Edward]

Thursday 3/28

Oly Pause Squats: 315x3, 365x3, 405x3
Bench: 230x3, 260x3, 295x5, 245x5, 230x5, 215x10, 195x10, 185(with fat gripz)x10
Pullups: 10 sets of 5
Dumbbell Rows: 120x20 each side
Track Sprints: wasn't counting

[Mark Edward]

Friday 3/29
Squat: 340x3, 390x3, 440x5, 365x5, 340x5, 320x5, 295x5, 275x5
Good Morning: 135x10, 155x10, 175x10
Decline Situps: 3 sets
Tire Flips: quite a few

Monday 4/1
Press: 165x5, 190x3, 210x3, 165x5, 155x5, 145x5, 135x8, 125x10
BTN Press: 125x3, 115x3x5
Curls: 45x100 - my golfer's elbow is killing me today, so I did these instead of chinups.
Track work: 2 miles, some sprinting, some jogging

[Mark Edward]

Tuesday 4/2

Power Clean: 245x5, 280x3, 315x0,0,0
High Pull: 335x5, 355x3
Deadlift: 390x5, 445x3, 495x3
SLDL: 345x5, 315x5
Rows: 250x5, 225x5
Barbell Fucks: 405x3x8
C2 Rower: 15 minutes

[Mark Edward]

Thursday 4/4

Oly Squat: 315x3, 365x3, 405x3, 455x1
Bench: 245x5, 280x3, 315x4, 245x5, 230x5, 215x8, 195x10, 185x10 with fat grips
Pullups: 15 sets of 5 in between bench sets
DB Rows: 120x25 on each side

Track Sprints: 5x50m, until my hamstring told me to stop.
Sandbag carries: 80 and 85lb bags on my shoulders for 3x50m. These are much harder than you'd expect.

[Haggit]

All I've got to say is damn dude. You're killing it.
Good fuckin job.

[Mark Edward]

Why thank you. I feel pretty killed right now.

[Haggit]

I had to come see your log after seeing that 315 power clean. Pure madness, man. Im not even in the same universe as you but I just had the same thing happen to me in my power cleans, sucks for sure.
Don't get discouraged, that is an amazing weight on power cleans.

[Mark Edward]

Friday 4/5

Squat: 365x5, 415x3, 465x2

And that was it, because my brachialis told me to stop and I listened. Neither one of my elbows is my friend right now.