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

  1. #111
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    • starting strength seminar april 2024
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    This was my deload week, which I've been using recently as a time to screw around in the gym and not work too hard. This is what I did this week.

    Tuesday:
    Press: 135x2x5, 185x3
    Deadlift: 135x2, 225x2, 315x2, 405x2, 455x2, 495x2
    Squat: 135x5, 225x5, 315x5
    Curls: barx5x20

    Friday:
    High-Bar Pause Squat: 135x5, 225x5, 275x5, 315x3x5
    Press: 135x5x5
    Front Squat: 135x2, 225x2, 275x2, 315x3x2

    Next week, back to real training.

  2. #112
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    Monday

    Olympic Squat: 315x3, 365x3, 405x3x3
    Clean&Press: 145x5, 165x5, 190x6,5,5, 165x5, 155x5, 145x5, 135x5,5
    Chins: 5x10

    Sprints: 10x~50yd

  3. #113
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    Tuesday:

    Power Clean: 215x5, 245x5, 275x5
    High Pull: 295x5, 315x5
    Deadlift: 345x5, 395x5, 445x8
    Straight-leg Deadlift: 315x5, 285x5
    Rows: 225x5, 205x8
    Pullups: 3x5

    C2 Rower: 6 minutes of 30 seconds heavy, 30 seconds light.

  4. #114
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    Thursday 4/18

    Olympic Squat: 315x3, 365x3, 405x3x3
    Bench: 215x5, 245x5, 280x5,5,6, 245x5, 230x5, 215x5, 195x5, 185x5
    Pullups: 15 sets of 5
    DB Rows: 120x20 each arm
    Sprints: 10x40yd, or however long it is. I didn't sprint these very fast because my hamstring told me not to.

  5. #115
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    Friday 4/19

    Squat: 320x5, 365x5, 415x5,5,6, 365x5, 340x5, 320x5, 295x5, 275x5
    Good Morning: 135x3x10. I did these light and deep because my hamstring is still unhappy with me.

    No conditioning today.

  6. #116
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    Monday 4/22

    Oly Squat: 315x3, 365x3, 405x3
    Clean&Press: 155x3, 185x3, 205x6, 165x5, 155x5, 145x5, 135x8, 125x10
    BTN Press: 115x3x8
    Chinups: 12x6

  7. #117
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    Tuesday 4/23

    Power Clean: 230x3, 260x3, 275x5 - This was supposed to be 295x3+, but I forgot my log and didn't remember the right weight.
    High-Pull: 315x5, 335x5
    Deadlift: 365x3, 415x3, 475x5
    SLDL: 335x5, 315x5
    Rows: 235x5, 225x5
    BB Fucks with back elevated on a bench: 225x3x8

    Then 6 minutes of intervals on a rower.

  8. #118
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    Nice work, Mark. I want to be like you when I grow up.

  9. #119
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    Thursday 4/25

    Olympic Squat: 315x3. 365x3. 405x3
    Bench: 230x3, 260x3, 295x3,3,5, 245x5, 230x5, 215x5, 195x5, 185x5
    Pullups: 5x15
    DB Rows: 120x20 on each side
    C2 Rower: 6 minutes of intervals

    Friday 4/26

    Squat: 340x3, 390x3, 440x3,3,5, 365x5, 340x5, 320x5, 295x5, 275x5
    Good Morning: 135x3x10, 90x20
    C2 Rower: 8 minutes of intervals

  10. #120
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    starting strength coach development program
    Monday 4/29

    Squat: 315x3, 365x3, 405x3
    Clean&Press: 165x5, 195x3, 215x1,1,4, 165x5, 155x5, 145x8, 135x10, 125x10
    Chinups: 15x5
    BTN Press: 115x8,7,5

    Sprints: 10x50m

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