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

[Mark Edward]

fucking double post

[Mark Edward]

Tuesday 9/2

Squat: 405x5, 460x3, 515x5, 460x5, 405x8
Press: 185x5, 210x3, 235x3, 210x3, 185x5
Chinup: 35x5x5
Hanging Leg Raise: 12

[Mark Edward]

Thursday 9/4

Front Squat: 305x5, 345x3, 385x3, 345x5, 305x5
Bench: 255x5, 290x3, 325x6, 290x6, 255x8
Back Extension: 70x10x3 sets
DB Row: 120x35 each hand

Friday 9/5

Power Clean: 255x5, 285x3, 320x1, 355x1
Deadlift: 440x5, 500x3, 560x4, 500x5, 440x5
Farmer's Walk: 250lbs x 50 yards x 8 trips

[Mark Edward]

Tuesday 9/9

Squat: 365x5, 415x5, 470x8, 415x8, 365x10
Press: 165x5, 190x5, 215x6, 190x5, 165x6
Weighted Chins: 45x5, 5, 4, 2, 1
Hanging Leg Raise: 15

[Mark Edward]

Thursday 9/11

Front Squat: 275x5, 315x5, 355x6, 315x6, 275x6
Bench: 225x5, 260x5, 295x10, 260x6, 225x8
DB Row: 120x30 each side
Back Extension: 70x10x3 sets

[Mark Edward]

Friday 9/12

Power Clean: 225x5, 255x5, 295x6
Deadlift: 390x5, 450x5, 510x8, 450x6, 390x6
Farmer's Walk: 350 for only one trip; I was short on time.

[Mark Edward]

I'm way behind on this shit. Here's what I did last week.

Monday 9/15

Squat: 385x3, 440x3, 495x5, 550x3, 440x6, 385x8
Press: 175x3, 205x3, 225x5, 205x5, 175x6
Chinups: 45x5,5,3,3,3
Hanging Leg Raise: 2x10

Wednesday 9/17

Front Squat: 295x3, 335x3, 375x3, 415x2, 335x3, 295x3
Bench: 245x3, 280x3, 315x9, 290x5, 245x8
Back Extension: 70x12x3
DB Row: 120x35

Saturday 9/20

Power Clean: 240x3, 275x3, 315x3
Deadlift: 420x3, 480x3, 540x5
Farmer's Walk: 250x10 trips

[Mark Edward]

I have way less free time than I want these days. I'm lucky to get on the mat once a week and lifting 3x weekly was just getting to be too much. So being the adaptable sort, I just ended my old training cycle a week early and started a new 2x weekly one today.

Tuesday 9/23

Squat: 340x5, 390x5, 445x10, 340x11, 6, 3 rest-pause style
Deadlift: 405x3, 455x3, 510x3
Good Morning: 135x10, 155x10x3
Pullups: 10, 8, 5, 5, 5

[Mark Edward]

Thursday 9/25

Bench: 225x5, 255x5, 290x8, 225x12,4,3 rest-pause
Press: 160x3, 180x3, 205x3
Chinups: 10, 10, 10, 10, 9, 4 supersetted with bench
DB Row: 120x30 each side

The supersetted bench and chinups made my arms and shoulders so swole that I couldn't touch the bar to my delts while pressing. Interesting.

[Mark Edward]

Monday 9/29

Squat: 365x3, 420x3, 470x3
Deadlift: 370x5, 430x5, 485x8, 370x12,6,4 rest-pause style
Pullups: 10, 8, 6, 6, 5x8 sets
Good Morning: 135x10, 155x10, 175x10, 185x10x2