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

[John Petrizzo]

Wow,

That is awesome progress. Great job Mark, you are a strong guy. Good luck keeping the strength gains going in 2013.

JP

[Nick D'Agostino]

Shit thats a great year, congrats. You have to be up in the neighborhood of 300 pounds between those 5 lifts

[David Piccirillo]

Shit thats a great year, congrats. You have to be up in the neighborhood of 300 pounds between those 5 lifts

Mark, awesome work bro. Keep it up! I'll def be checking in to check your beast progress

[Mark Edward]

The gym is finally open again, so it's time to get back at it. During the next few months while Cleveland is an uninhabitable Arctic wasteland, I'm going to train 6 days a week with each individual session being relatively low-volume, in addition to the regular jiu-jitsu training. I have a jiu-jitsu tournament at the end of March, so I'll start hitting the conditioning hard a month out from that. And then there's a USAPL meet here in April that I'd like to do if I don't have any broken bones or anything, but I'm not going to bother peaking for it.

Wednesday 1/2/2013

Press: 170x3, 190x3, 220x3, 240x1, 255x0. I cleaned each individual rep before pressing it, and did chins in between all sets except for the singles. That 240 came up so easy that I thought I might be able to finally hit a bodyweight press. Alas.
Chins: 10,10,5,5,5
Curls: 95x15,10,10
DB Rows: 120x2x10 each side.

[Mark Edward]

Thursday 1/3

Squat: 340x3, 395x3, 450x3
Deadlift: 395x3, 445x3, 510x3
Hanging Leg Raises: 10, 10, 8, 5
45-Degree Back Raises: 0x20, 45x3x10

[Mark Edward]

Frday 1/4

Bench: 250x3, 285x3, 320x3, 355x1. All reps paused and I did a set of chins in between all sets.
Chins: 7x5
DB Press: 55x12,10,10
Face Pulls: 3x20

[John Petrizzo]

Bench: 250x3, 285x3, 320x3, 355x1. All reps paused and I did a set of chins in between all sets.

Mark,

Awesome work on the bench. Your log definitely helps keep me motivated to train hard.

JP

[Mark Edward]

Thanks, man.

[Mark Edward]

Monday 1/7

Squat: 370x3, 420x3, 475x3
Back Raise: 0x20, 45x3x10
Hanging Leg Raise: 2x10

No energy today, so no singles.

[Mark Edward]

Tuesday 1/8

Press: 155x5, 185x5, 205x5, 225x1, 245x1. I cleaned the first rep of each set and did 10 chins in between sets. 245 ties a PR, and came up much easier than before.
Chins: 6x10
DB Row: 120x3x10 each side
Curls: 95x3x10