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

  1. #391
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    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

  2. #392
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    Quote Originally Posted by Mark Edward View Post
    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.

  3. #393
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    Saturday 9/26

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

  4. #394
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    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.
    Last edited by Mark Edward; 10-01-2015 at 11:42 AM.

  5. #395
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    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.

  6. #396
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    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

    Last edited by Mark Edward; 10-15-2015 at 09:04 AM.

  7. #397
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    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.

  8. #398
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    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

  9. #399
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    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

  10. #400
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    starting strength coach development program
    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




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