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

[Mark Edward]

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.

[Patrick Stroup]

YES!

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

[Mark Edward]

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.

[Mark Edward]

Thursday 10/25

A whole bunch of Prowler pushes.

[Mark Edward]

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.

[Mark Edward]

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

[Patrick Stroup]

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

[Mark Edward]

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.

[Mark Edward]

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.

[Mark Edward]

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