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

[Mark Edward]

Friday 9/18

Press: 180x3, 205x3, 230x3, 180x5
Power Clean: 225x3, 275x3, 315x1
Deadlift: 395x3, 450x3, 505x3

Wednesday 9/23

Squat: 390x5, 445x3, 495x4, 390x10
Incline Bench: 210x5, 235x3, 265x4, 210x5
DB Row: 180x15
Reverse Hyper: a bunch

[hector_garza]

I probably shouldn't be logging here since I'm not competing in anything.

Just found your log.

For a weak person like me who recently picked up bjj your log is inspiring stuff. Hope you keep sharing your training.

[Mark Edward]

Saturday 9/26

Press: 195x5, 220x3, 245x2, 195x6
Power Clean: 225x3, 275x3, 315x1
Deadlift: 420x5, 480x3, 535x3
Swings: 150x10x3 sets

[Mark Edward]

Wednesday 9/30

Squat: 345x5, 405x5, 455x6, 345x5
Bench: 225x5, 255x5, 290x8, 225x10
Pullups: 12, 6, 5, 5, 5
DB Row: 180x10
Reverse Hyper

Enough of the incline benching experiment. Conclusion: I fucking hate incline benching.

[Mark Edward]

Saturday 10/3

Press: 165x5, 190x5, 215x6, 165x10
Power Clean: up to 315 as usual
Deadlift: 375x5, 435x5, 485x6, 375x5


Wednesday 10/7

Squat 345x5, 405x5, 455x6, 345x12
Bench: 225x5, 255x5, 290x6, 225x10, 5, 4 (rest-pause)
Pullups: 10, 5, 3 (rest-pause)
Dips: 12, 6, 5 (rest-pause)
Ab work

I remembered how much I liked rest-pause accessory work when I'm short on time. I think I'll do that for a while.

[Mark Edward]

Saturday 10/10

Power Clean: up to 315
Deadlift: 375x5, 435x5, 485x6, 375x10
Press: 165x5, 190x5, 215x6, 165x10,6,4 rest-pause
Fat Bar Curls: 105x10,8,5 rest-pause
DB Row: 180x12
Ab work

Wednesday 10/14

Squat: 375x3, 425x3, 480x6, 375x2. I cut the backoff set way short because I had an unpleasant burning feeling on the inside of my knee. I hope that's not anything.
Bench: 240x3, 275x3, 305x6, 240x10, 6, 4 rest-pause
Pullups: 10, 5, 3 rest-pause
Dips: 15, 12, 8 rest-pause
Ab work

[Mark Edward]

Well, I'm way behind. Let's see, what have I been up to...

Saturday 10/17

Power Clean: up to 315x3
Deadlift: 405x3, 460x3, 515x6, 405x8
Press: 175x3, 200x3, 225x5, 175x8,5,4 rest-pause
Fat Bar Curls: I forget the numbers, but a rest-pause set as usual
DB Row: some weight for some number
Ab work


Wednesday 10/28
Squat: 405x5, 455x3, 505x5, 405x8
Bench: 255x5, 290x3, 325x3, 255x8, 5, 4 rest-pause
Chinups: 12, 6, 5 rest-pause
Dips: 15, 10, 6 rest-pause
Ab work

I haven't done chinups in ages. Interesting that I can do more pullups than chinups.

[Mark Edward]

Saturday 10/31

Power Clean: 135x3, 185x3, 225x3, 275x3, 315x3
Deadlift: 430x5, 485x3, 545x5, 430x5
Press: 190x5, 215x3, 240x2, 190x4,2,2 (rest-pause)
DB Row: 180x12
Fat Bar Curls: 105x8,5,3 (rest-pause)
Abs

Monday 11/2

Squat: 355x5, 405x5, 460x7, 355x12
Bench: 225x5, 260x5, 295x7, 255x11,6,4 (rest-pause)
Chinups: 12,5,2 (rest-pause)
Dips: 17, 10, 8 (rest-pause)
Abs

[Mark Edward]

I'm way behind on this.

Wednesday 11/4

Press: 170x5, 195x5, 220x5, 170x8,4,3 or something like that
Deadlift: 380x5, 435x5, 495x5

I was in a hurry, so I did this in something like 20 minutes. That has to be some sort of record, right?

Tuesday 11/10

Squat: 380x3, 435x3, 495x7, 380x10
Bench: 245x3, 380x3, 315x7, 245x8,5,3
Chinups
Dips

Saturday 11/14
Press: 180x3, 205x3, 230x5, 180x6,3,2
Power Clean: up to 315
Deadlift: 410x3, 465x3, 525x6, 410x10
DB Row
Fat Bar Curl

[Mark Edward]

Wednesday 11/17

Squat: 405x5, 460x3, 515x5, 405x10
Bench: 260x5, 295x3, 330x4, 260x6, 3, 2
Chinups: 12, 5, 4
Dips: 15, 8, 5

Saturday 11/21

Clean&Press: 195x5, 225x3, 245x4, 195x6, 2, 2
Power Clean: up to 315
Deadlift: 435x5, 495x3, 555x1, 640x1, 435x5
DB Row
Fat Bar Curl