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

  1. #31
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    • starting strength seminar april 2024
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    Just getting in here now. A bit late to the party, but not too late to say there's some strong work in here. Good stuff.

  2. #32
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    Monday 12/10

    Power Snatch: 145x3, 165x3, 185x3
    Squat: 365x3, 415x3, 465x3, 315x10
    Dips: 2x20
    Chinups: 3x10

    I'm just now getting over this cold, and I'm still weak as hell. So I just hit my minimum reps and a little bit of assistance and got the hell out of there.

  3. #33
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    Wednesday 12/12

    High Bar Squat: 315x5, 365x5, 415x5
    Power Clean: 230x3, 265x3, 295x3
    Push Press: 200x3, 225x3, 255x3
    DB Row: 110x35 on each side

    Finally felt almost strong today.

  4. #34
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    Thursday 12/13

    Prowler.

    Friday 12/14

    Front Squat: 275x3, 315x3, 365x3
    Press: 165x3, 190x3, 215x3, 155x10 done in strict style
    Deadlift: 390x3, 445x3, 500x3
    Wide-grip Pullups: 6x5

    Nothing exciting today.
    Last edited by Mark Edward; 12-14-2012 at 08:19 PM.

  5. #35
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    Monday 12/17

    Power Snatch: 155x5, 175x3, 195x2, 205x1, 215x1, 225x0,0,0
    Squat: 390x5, 440x3, 495x5
    Chins: 3x10
    Dips: 0x20, 45x5, 70x5, 90x3x5

    These might have been high. I was trying to cut the depth off a bit and not go 4 inches deep like I usually do, and I might have overdone it.

    Last edited by Mark Edward; 12-17-2012 at 08:57 PM. Reason: the video

  6. #36
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    Nov 2012
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    Shit 495x5 squat you will be over 500 for 5 very soon

  7. #37
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    Tuesday 12/18

    Prowler.

    Wednesday 12/19

    High-Bar Squat: 315x5, 365x5, 415x5. I tweaked my lat in my second set, and that made everything else today feel horrible.
    Power Clean: 245x5, 280x3, 315x1. I failed on my first 4 attempts at 315 and succeeded on the 5th. Fuck, these hurt.
    Push Press: 215x5, 240x3, 275x2. Fuck, these hurt.
    Bench Press: 315x5. I wanted to see how my bench is after not doing it for two months. Fuck, these hurt.
    DB Rows: 110x20 on each side. Fuck, these hurt.
    Last edited by Mark Edward; 12-19-2012 at 06:22 PM.

  8. #38
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    Friday 12/21

    Front Squat: 275x3, 315x3, 365x3
    Press: 180x5, 200x3, 225x2, 235x1
    Deadlift: 420x5, 475x3, 530x3, 555x2

    The lat feels much better, but I decided to baby it a little bit and press from the rack instead of from the floor. 235 is a PR from the rack, but 10 pounds shy of my PR from the floor. 555 is a deadlift PR, so I figured why not do it for a double?

    And then I crushed an office Christmas party.

  9. #39
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    aminal

  10. #40
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    starting strength coach development program
    I try.

    So I went through my training journal just now. During my last training week of 2011, I did this:

    Squat: 405x6 (~486)
    Deadlift: 430x3 and 495x1
    Press: 185x4 (~210)
    Bench: 300x6 and 365x1
    Power Clean: 240x5

    This week was my last training week of 2012, and I did this:

    Squat: 495x5 (~577.5)
    Deadlift: 530x3 (~583) and 555x2 (~592)
    Press: 225x2 (~240) 235x1
    Bench: 315x5 (~367.5) after not training it for two months and push-pressing 275x2
    Power Clean: 315x1, and I recently did 315x3

    So once again, the lesson is that 5/3/1 works. Other than my bench, I've smashed all my lifts this year.

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