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

[Mark Edward]

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.

[Mark Edward]

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.

[Mark Edward]

double tap

[Michael Wolf]

Deadlifting without a platform is strange.

For some of us, deadlifting with a platform is a luxury. Makes you appreciate it, doesn't it?

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.

[Mark Edward]

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.

[Eric Larousse]

With your strength i dont really think you would need bjj to whip somebody!

[Mark Edward]

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.

[Adam Skillin]

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.

[Eric Larousse]

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

[Mark Edward]

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