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

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

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

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    I'm Mark. I'm 30, I'm 6'2" and I weigh in the neighborhood of 250. I train 3-4 times a week in Brazilian Jiu-Jitsu, fight in BJJ tournaments a few times a year, and lift heavy because it's fun. Patrick Stroup demanded that I move my log to the competitive lifter section, and who am I to argue? My old log is here.

    I've been running 5/3/1 for quite some time. I'm in the 1+ week of my 16th (I think) cycle. My training maxes this cycle are:
    Squat: 495
    Bench: 360
    Deadlift: 535
    Press: 225

    I have this cycle structured as:
    Monday: 5/3/1 squats, power cleans done as ramping triples, dips, optional chins
    Wednesday: Squat 40%x5, 50%x5, 60%x5, 5/3/1 bench, chins, optional rows
    Friday: (Front) squat 40%x5, 50%x5, 60%x5, 5/3/1 press, 5/3/1 deadlift, optional chins

    Training for today, Monday 10/22/12:

    Swings: a few sets of 5 as warmups
    Squat: 375x5, 425x3, 475x5. Not too hard.
    Power Cleans: 185x3, 205x3, 225x3, 245x3, 265x3, 285x2
    Chins: 2x10, 1x5
    Dips: 1x20, 2x10

    Good squats, shitty cleans.

    Last edited by Mark Edward; 10-22-2012 at 03:36 PM. Reason: ramping triples, not pyramiding.

  2. #2
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    YES!

    Excellent set of squats. I had no idea you trainied 4x a week jiu jitsu to. Damn.

  3. #3
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    Wednesday 10/24

    High-bar pause squats: 200x5, 250x5, 300x5
    Bench: 270x5, 315x3, 345x2
    Chins: 3x10

    I didn't push the bench reps because my left pec is giving me trouble. I think I might switch to push press for a few months and see if that helps it.

    No video today. Instead, here's silly music.
    Last edited by Mark Edward; 10-24-2012 at 04:10 PM.

  4. #4
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    Thursday 10/25

    A whole bunch of Prowler pushes.

  5. #5
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    Friday 10/26

    Front Squat: 200x5, 250x5, 300x5
    Clean&Press: 170x5, 195x3, 215x2. I didn't push the last set at all.
    Deadlift: 405x5, 455x3, 510x2. Then some singles to test myself: 545x1, 585x0,0

    I pulled each of my 585 attempts to my knees and then they just stopped there. Oh well. Soon.

    Deload week is next. I won't bother to log, probably.
    Last edited by Mark Edward; 10-26-2012 at 05:25 PM.

  6. #6
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    Monday 11/5

    Jumped rope for 5 minutes
    Power Clean: 225x3, 245x3, 265x3, 285x3, 295x3, 315x2
    Squat: 330x5, 380x5, 430x6
    Pullups: 10, 10, 8, 5
    Dips: 0x10, 45x5, 70x5, 90x5, 100x3

  7. #7
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    Very impressive sir! 315x2 powerclean THEN a 430x6 squat.

  8. #8
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    Wednesday 11/7

    Jumped some rope, stretched, then:

    Squat: 225x10, 275x10, 315x10
    Push Press: 185x5, 210x5, 235x6
    Good Morning: 135x10, 155x10, 175x10, 95x10 with a round back
    Curls: 95x10,10,10

    That's right, I curled in the squat rack.

  9. #9
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    Friday 11/9

    Jumped rope, etc.

    Squat: 225x5, 27x5, 315x5
    Press: 150x5, 175x5, 200x5
    Deadlift: 355x5, 410x5, 465x5
    RDL: 315x10, 365x5
    Chins: 10 with no weight, 20 with a 25

    Didn't push anything hard today.

  10. #10
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    starting strength coach development program
    Monday 11/12

    Power Clean: 225x3, 275x3, 295x3, 315x3, and then I stopped because I was squeezing too much blood from under my thumbnail.
    Squat: 355x3, 405x3, 455x5
    Pullups: 10, 10, 4, 6
    Dips: 0x10, 45x3x5, 90x5




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