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

  1. #311
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    • starting strength seminar april 2024
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    Press: 165x3, 190x3, 215x5, 190x5, 165x5
    Deadlift: 405x3, 455x3, 510x5
    RDL: 405x8

    Very little time today. Deadlifting without a platform is strange. I set the bar down as gently as I could and it was still incredibly loud.

  2. #312
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    Tuesday 7/15

    Squat: 390x5, 445x3, 495x3, 445x5, 390x10
    Bench: 250x5, 285x3, 315x5, 285x5, 250x8
    Pullups +25lb: 5x5, 3
    Back Extension: 0x20, 50x10 x 3 sets

    I think I can call my pec healed now. I don't think I've ever squatted 495 beltless before. It feels a bit different, mostly in that it seems to hit my low back a lot harder.

  3. #313
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    double tap

  4. #314
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    Quote Originally Posted by Mark Edward View Post
    Deadlifting without a platform is strange.
    For some of us, deadlifting with a platform is a luxury. Makes you appreciate it, doesn't it?

    Quote Originally Posted by Mark Edward View Post
    Tuesday 7/15

    Squat: 390x5, 445x3, 495x3, 445x5, 390x10
    Bench: 250x5, 285x3, 315x5, 285x5, 250x8
    Pullups +25lb: 5x5, 3
    Back Extension: 0x20, 50x10 x 3 sets

    I think I can call my pec healed now. I don't think I've ever squatted 495 beltless before. It feels a bit different, mostly in that it seems to hit my low back a lot harder.
    That's a big beltless squat. Glad to hear the pec is back to normal.

  5. #315
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    Thursday 7/17

    Press: 185x5, 200x3, 225x4, 200x5, 185x6
    Front Squat: 275x3, 315x3, 365x3
    Deadlift: 425x5, 485x3, 545x3
    RDL: 405x8
    Curl: 95x10x3 sets, done with fat grips
    DB Row: 120x20 each side

    I'm starting to enjoy not having a platform. BANG BANG BANG.

  6. #316
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    With your strength i dont really think you would need bjj to whip somebody!

  7. #317
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    Monday 7/21

    Squat: 375x5, 425x5, 480x5, 425x6, 375x8
    Bench: 235x5, 275x5, 305x6, 275x6, 235x6
    Pullups + 35lb: 5, 5, 5, 3, 3
    Back Extension: 60x10 x 3 sets

    Halfway through, I realized I fucked up my percentages when I wrote out my weights for today. So instead of doing 65%, 75%, and 85%, I did 70%, 80%, and 90%. Oh well. Fuck it. And I think I was supposed to do a deload week this week, but again, fuck it.

  8. #318
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    Quote Originally Posted by Eric Larousse View Post
    With your strength i dont really think you would need bjj to whip somebody!
    Jiu Jitsu's supposed to be for us weak little guys to survive encounters with strong-ass dudes like Mark. No fair if they train too! I demand justice.

  9. #319
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    Mark i am curious as to how you handle your deload weeks with full body template. Do you still do the extra lifting days and just reload on the 531 day or do you lower frequency for your reload as well? Just thought I would get your recommendation thanks
    Last edited by Eric Larousse; 07-23-2014 at 05:52 PM.

  10. #320
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    starting strength coach development program
    When I deload, I do all the same exercises on the same days, I just do them with a lower intensity.

    Thursday 7/24

    Press: 175x5, 195x5, 220x5, 195x5, 175x6
    Front Squat: 275x3, 315x3, 365x3
    Deadlift: 405x5, 460x5, 520x5
    RDL: 405x8
    Curl: 95x10x3 sets
    DB Row: 120x25 each side

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