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

[Mark Edward]

Monday 11/26

Deload week.

Squat: worked up to 315x3x5
Press: 135x3x5

Just got the blood moving.

[Mark Edward]

Wednesday 11/28

Still deloading.

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

[Tygerqb12]

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?

[Mark Edward]

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.

[Tygerqb12]

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!

[Mark Edward]

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.

[Mark Edward]

Monday 12/3

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

[Mark Edward]

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.

[Mark Edward]

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.

[Nick D'Agostino]

Good shit on those front squats