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

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

  1. #21
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    • starting strength seminar june 2022
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    Monday 11/26

    Deload week.

    Squat: worked up to 315x3x5
    Press: 135x3x5

    Just got the blood moving.

  2. #22
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    Wednesday 11/28

    Still deloading.

    Squat: 315x3x5
    Bench: 225x3x5
    Chins: some
    DB Press: some

  3. #23
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    Hey Mark, I've been following your log for a bit now, as I'm also trying to run 5/3/1 full body (albeit at JV weights after seeing what you are moving). Have you made any modifications to the program over the 17 or so cycles you've been running it?

  4. #24
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    Yes, but not much. The major change I've made is that I always include power cleans and chinups, but other than that, I pretty much follow the phases of the full body progression that he lays out in the 2nd edition of the 5/3/1 manual. Try something like this.

    Monday
    Squat 5/3/1
    Power clean 5/3/1, or 5x3, whichever you prefer
    some sort of pressing movement: DB bench, or DB press, or 5x10 press, or something like that
    chinups

    Wednesday
    Squat
    Bench 5/3/1
    Good morning or RDL 5x10
    some sort of rowing movement: chinups or maybe barbell rows or maybe DB rows

    Friday
    Squat
    Press 5/3/1
    Deadlift 5/3/1
    and then some chinups if you're not too wiped out from the deadlifts.

    With the off-day squats starting fairly light and getting heavier as the months go by.

  5. #25
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    Thanks for the input. This looks almost identical to my set up. It's good to know I'm on the right track. Now I just need to stay the course and put the work in. Keep up the strong work!

  6. #26
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    Thursday 11/29

    Prowler. Some walks and then 4 sprints, each consisting of two down-and-back trips of 25 yards. I haven't done sled sprints in a while. I'm all dizzy now.

  7. #27
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    Monday 12/3

    Power Snatch: 135x5, 155x5, 175x5
    Squat: 335x5, 390x5, 440x6
    Pullups: 5x5
    Dips: bodyweightx10, 45x5, 70x5, 90x2x5

  8. #28
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    Wednesday 12/5

    High-Bar Squat: 315x5, 365x5, 415x3
    Power Clean: 215x5, 245x5, 280x5
    Push Press: 185x5, 215x5, 240x3,2
    Dumbbell Rows: 110x40 on each side

    My form must have been shitty on the push presses, because I failed after 3 reps on my top set and had to wait a minute before getting the next two. Either that, or I got weak. On the plus side, I finally figured out how to catch them on the way down, so that's good.

  9. #29
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    Friday 12/7

    Front Squat: 265x3, 315x3, 365x3
    Press: 155x5, 180x5, 200x5, 135x10, 155x10
    Deadlift: 365x5, 420x5, 475x5
    Pullups: 10, 5, 5, 5, 5, 5

    I know now why I was so weak on Wednesday: because I was coming down with a little cold. My throat hurts and I feel like shit, so I didn't push anything today either.

    Last edited by Mark Edward; 12-07-2012 at 05:53 PM. Reason: Monster Magnet.

  10. #30
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    starting strength coach development program
    Good shit on those front squats

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