Mark's 5/3/1 and jiu-jistu log
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.
http://www.youtube.com/watch?v=30qrsFfCLko