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

[Michael Wolf]

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.

[Mark Edward]

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.

[Mark Edward]

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.

[Mark Edward]

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.

[Mark Edward]

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.

[Nick D'Agostino]

Shit 495x5 squat you will be over 500 for 5 very soon

[Mark Edward]

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.

[Mark Edward]

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.

[Patrick Stroup]

aminal

[Mark Edward]

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.