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

[Mark Edward]

This was my deload week, which I've been using recently as a time to screw around in the gym and not work too hard. This is what I did this week.

Tuesday:
Press: 135x2x5, 185x3
Deadlift: 135x2, 225x2, 315x2, 405x2, 455x2, 495x2
Squat: 135x5, 225x5, 315x5
Curls: barx5x20

Friday:
High-Bar Pause Squat: 135x5, 225x5, 275x5, 315x3x5
Press: 135x5x5
Front Squat: 135x2, 225x2, 275x2, 315x3x2

Next week, back to real training.

[Mark Edward]

Monday

Olympic Squat: 315x3, 365x3, 405x3x3
Clean&Press: 145x5, 165x5, 190x6,5,5, 165x5, 155x5, 145x5, 135x5,5
Chins: 5x10

Sprints: 10x~50yd

[Mark Edward]

Tuesday:

Power Clean: 215x5, 245x5, 275x5
High Pull: 295x5, 315x5
Deadlift: 345x5, 395x5, 445x8
Straight-leg Deadlift: 315x5, 285x5
Rows: 225x5, 205x8
Pullups: 3x5

C2 Rower: 6 minutes of 30 seconds heavy, 30 seconds light.

[Mark Edward]

Thursday 4/18

Olympic Squat: 315x3, 365x3, 405x3x3
Bench: 215x5, 245x5, 280x5,5,6, 245x5, 230x5, 215x5, 195x5, 185x5
Pullups: 15 sets of 5
DB Rows: 120x20 each arm
Sprints: 10x40yd, or however long it is. I didn't sprint these very fast because my hamstring told me not to.

[Mark Edward]

Friday 4/19

Squat: 320x5, 365x5, 415x5,5,6, 365x5, 340x5, 320x5, 295x5, 275x5
Good Morning: 135x3x10. I did these light and deep because my hamstring is still unhappy with me.

No conditioning today.

[Mark Edward]

Monday 4/22

Oly Squat: 315x3, 365x3, 405x3
Clean&Press: 155x3, 185x3, 205x6, 165x5, 155x5, 145x5, 135x8, 125x10
BTN Press: 115x3x8
Chinups: 12x6

[Mark Edward]

Tuesday 4/23

Power Clean: 230x3, 260x3, 275x5 - This was supposed to be 295x3+, but I forgot my log and didn't remember the right weight.
High-Pull: 315x5, 335x5
Deadlift: 365x3, 415x3, 475x5
SLDL: 335x5, 315x5
Rows: 235x5, 225x5
BB Fucks with back elevated on a bench: 225x3x8

Then 6 minutes of intervals on a rower.

[paterfamilias]

Nice work, Mark. I want to be like you when I grow up.

[Mark Edward]

Thursday 4/25

Olympic Squat: 315x3. 365x3. 405x3
Bench: 230x3, 260x3, 295x3,3,5, 245x5, 230x5, 215x5, 195x5, 185x5
Pullups: 5x15
DB Rows: 120x20 on each side
C2 Rower: 6 minutes of intervals

Friday 4/26

Squat: 340x3, 390x3, 440x3,3,5, 365x5, 340x5, 320x5, 295x5, 275x5
Good Morning: 135x3x10, 90x20
C2 Rower: 8 minutes of intervals

[Mark Edward]

Monday 4/29

Squat: 315x3, 365x3, 405x3
Clean&Press: 165x5, 195x3, 215x1,1,4, 165x5, 155x5, 145x8, 135x10, 125x10
Chinups: 15x5
BTN Press: 115x8,7,5

Sprints: 10x50m