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

  1. #131
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Yeah, and then I went RAAAAAAAAAAAAAAAAAAAAAAAAAAARHGHGHGHG, smashed a fluorescent light, and ran out of the weight room screaming.

    Tuesday 5/28

    Squat: 335x5, 385x5, 435x8, 335x15
    Bench: 225x5, 255x5, 290x8, 225x10,5,2 (rp)
    Chinups: 13,4,2 (rp)
    Lying Triceps Ext: 105x18,4,4 (rp)
    Abs: various stuff for various sets for various reps.

  2. #132
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    Thursday 5/30

    Deadlift: 355x5, 405x5, 460x8, 355x15
    Press: 150x5, 170x5, 200x5, 150x7,3,2 (rp). I should start doing these before deadlifts so I'm not so fucking dead.
    Curl: 95x15,8,6 (rp)
    Cheat Curl: 185x3, 205x3,2
    DB Row: 120x25 each side
    Situps

  3. #133
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    Tue 6/4

    Squat: 365x3, 410x3, 460x5, 365x10
    Bench: 240x3, 275x3, 315x5, 240x9,5,2(rp)
    Lying Triceps Ext: 125x11,5,4(rp)
    Chinups: 12,4,3(rp)
    Hanging Leg Raise: 3x5

    My right side of my hip is really tight and sore, and it is causing me to squat leaning a little to the left, which I think is what is causing my right knee to hurt. Doing a lot of hip stretches and consciously trying to squat straight upright is helping, but my squat is still a little fucked up.

  4. #134
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    Thursday 6/6

    Deadlift: 380x3, 435x3, 495x3, 380x8
    Press: 165x3, 185x3, 210x4, 165x6,3,2
    Curl: 95x13,9,8
    DB Row: 120x30 each arm
    Farmer's Walk: 100lb dumbbells for 40 paces x2.

  5. #135
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    Tuesday 6/11

    Squat: 385x5, 435x3, 485x3, 385x5
    Bench: 255x5, 290x3, 325x3, 255x7,5,3 (rp)
    Lying Triceps Ext: 125x13,7,3 (rp)
    Neutral-Grip Chinups: 10,4,3 (rp)
    Hanging Leg Raise: 3x5

    I decided not to push anything, which was wise, because I was weak as a kitten today.

  6. #136
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    Friday 6/14

    Press: 175x5, 195x3, 220x3, 175x6,2,2 (rp)
    Deadlift: 405x5, 460x3, 515x5, 405x6
    Curls: 95x12,10,6 (rp)
    DB Row: 120x25 each hand
    Hanging Leg Raise: 2x10

  7. #137
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    Derp
    Last edited by Eric Larousse; 06-25-2013 at 10:00 AM.

  8. #138
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    Derp?

    Tuesday 6/25

    Squat: 340x5, 390x5, 445x5, 340x5
    Incline Bench: 165x5, 190x5, 215x6, 165x8,5,5
    Good Morning: 155x10, 175x10, 195x10
    Pullups: 2 sets of 8, 6 sets of 5
    Hanging Leg Raise: 3x5

    I didn't push the squats hard at all. My right hip is protesting now that I'm no longer squatting leaning to the left.

    It occurred to me that I've never put any BJJ stuff in this log. So here's a video of Henry Akins telling us how to escape from side control.


  9. #139
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    Quote Originally Posted by Mark Edward View Post
    Derp?

    Tuesday 6/25

    Squat: 340x5, 390x5, 445x5, 340x5
    Incline Bench: 165x5, 190x5, 215x6, 165x8,5,5
    Good Morning: 155x10, 175x10, 195x10
    Pullups: 2 sets of 8, 6 sets of 5
    Hanging Leg Raise: 3x5

    I didn't push the squats hard at all. My right hip is protesting now that I'm no longer squatting leaning to the left.

    It occurred to me that I've never put any BJJ stuff in this log. So here's a video of Henry Akins telling us how to escape from side control.

    Nice video, brother. Post away. Is he your main instructor?

  10. #140
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    starting strength coach development program
    I wish. He's an awesome dude that my instructor trains with when he goes to California.

    Wednesday 6/26

    High-Bar Squat: 315x5, 365x5, 405x5. I did these explosively as possible, making the bar jump a little bit off my shoulders and my heels leave the ground at the end of each rep.
    Bench Press: 225x5, 260x5, 295x5, 225x8,5,3
    Power Clean: 205x5, 240x5, 270x5
    Hang Clean: 205x6
    Curls: 95x12,10,8
    DB Rows: 120x20 each side

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