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

[Mark Edward]

Couldn't train Tuesday, could barely train today, so I just combined the training days as best as I could.

Thursday 5/2
Deadlift: 405x5, 455x3, 505x3
Bench: 245x5, 280x3, 315x1,1,3
Face Pulls: 3 sets of 20

Shitty session all around.

[Mark Edward]

Friday 5/3

Squat: 365x5, 415x3, 465x1,1,2

Again, little time, again, shitty session.

[Mark Edward]

Tuesday 5/7

I decided to try Wendler's rest-pause challenge, because it sounded like a brutal good time. For those too lazy to read the article, rest-pause basically means doing three sets of max reps in a row with minimal rest in between. He has us doing this for bench, press, and accessory work. For deadlifts and squats, we just do an additional AMRAP set with the first set of the day's weight.


Squat: 325x5, 375x5, 425x7, 325x12. I should have pushed the last set harder. It felt like I was going to die, but the bar was still moving quickly.
Bench: 225x5, 255x5, 285x7, 225x12,5,3 (rest-pause)
Neutral-grip Chins: 11,5,4 (rest-pause)
Lying Triceps Ext: 115x15,8,5 (rest-pause)
Standing Abs: 3 sets

Yeah, that kind of was unpleasant.

[Mark Edward]

Thursday 5/10

Power Clean: 135x3, 185x3, 225x3, 275x3x2
Deadlift: 345x5, 405x5, 455x10, 345x21
Press: 150x5, 170x5, 195x5, 150x8,4,3 (rest-pause)
Curl: 95x10,7,6 (rest-pause)
DB Row: 120x15 each side

[Mark Edward]

Tuesday 5/14

Squat: 350x3, 405x3, 455x5, 350x15
Bench; 235x3, 275x3, 305x5, 235x10,6,5 (rest-pause)
Chinups: 13,5,3 (rp)
Lying Triceps Ext: 105x20,4,5 (rp)
Decline Situps: 20,15,10 (rp)

[Nick D'Agostino]

Rest pause is brutal. A couple of years ago I used to do it on leg press... it was a horrible idea.

[Mark Edward]

It's definitely brutal. The dropoff from the first set to the second is almost humiliating.

Friday 5/17

Power Clean: 185x3, 225x3, 275x3
Deadlift: 375x3, 425x3, 480x5, 375x10
Press: 160x3, 180x3, 205x4, 160x9,3,2 (rest-pause)
DB Rows: 120x20 each side
Curls: 95x12,7,6 (rp)
Hanging Leg Raise: 3x10 or something. I wasn't counting too hard.

[Mark Edward]

Tuesday 5/21

Squat: 375x5, 425x3, 475x3, 375x7
Bench: 255x5, 285x3, 320x5, 255x6,3,2 (rp)
Chins: 10,5,5 (rp)
Lying Triceps Ext: 105x21,8,5 (rp)
Ab wheel: 3x10

[Mark Edward]

Friday 5/24

Power Clean: 185x3, 225x3, 275x3
Deadlift: 450x5, 455x3, 505x3, 405x8
Press: 170x5, 195x3, 215x3, 170x7,3,2(rp)
Curls: 95x15,8,7(rp)
DB Row: 120x20

And then a few sets of whatever you call the thing where you lay on a bench, pick up a dumbbell with your feet, and raise it with straight legs until it's above your head. I also played around with Ricky Bruch-style hang clean cheat curls and worked up to 225 for a few reps. They're really fun.

Go to 4:58 to see what I'm talking about.

[Nick D'Agostino]

Lol did you place the bar back as gently as he did?