Mark's zombie 5/3/1 log

[Mark Edward]

My log went away in the crash. I guess I'll start it again.

I'm in my 10th cycle of 5/3/1. I'm currently doing a full-body MWF template. In my first cycle last May, these were my lifts on their respective 1+ rep days, and their corresponding 1RM estimate.

Deadlift: 390x5 (~455)
Squat: 355x6 (~426)
Bench: 275x7 (~339)
Press: 150x5 (~175)
Power Clean: 190x2 (1RM estimations don't make sense for cleans and snatches, I think)

In my most recent 1+ rep week, this is what I did.

Deadlift: 440x3 (~484), then I pulled a single at 495
Squat: 405x8 (~513)
Bench: 315x7 (~388)
Press: 185x5 (~216), and then I pressed a single at 225
Power Clean: 250x3

Also, my dead-hang pullup ability increased from about 7 reps to about 13 while my bodyweight went from about 230 to about 242 in this time. So 5/3/1 works. It is known.

Monday's session (1/30):
Squat: 285x5, 325x5, 370x10
Power Clean: 175x5, 205x5, 225x8
Press(as assistance): 135x10,5,5
Chins: 30 total

Today's session (2/1):
Squat: 325x3, 370x3, 410x1
Bench: 215x5, 245x5, 280x8
Good Morning 165x8, 175x8, 185x8
Chins: 60 total

[Valhall]

Welcome back. Lost my new log aswell, but found it all through google.

Full body 5/3/1 setup is working out nicely.

[Mark Edward]

2/3:
Squat: 325x3, 375x3, 410x1
Deadlift: 315x5, 355x5, 405x5; then I tried a single at 505 and pulled it up about 6 inches and then pussed out. Fuck me.
Press: 140x5, 160x5, 180x6
Chins: 30 total

Shitty, weak day.

[Mark Edward]

2/6

Squats: 315x3, 345x3, 390x5; left at least 2 in the tank
Power Clean: 185x3, 210x3, 235x3, 275x1x2; went for some singles instead of pushing the last set
Press: 135x10,5,5
Chins: 20 total
Hanging Leg Raise: 10 total

Nice and strong today.

[Mark Edward]

2/8
Squat: 325x3, 370x3, 410x1
Bench: 230x3, 265x3, 295x5
Good Morning: 165x8, 175x8, 185x8
Chinups: 3x10, 2x5

And then I finished with 10 sprints up a fairly long outdoor staircase. Good session.

[Mark Edward]

Friday 2/10/12

Squat: 325x3, 370x3, 410x1
Press: 150x3, 170x3, 190x5
Deadlift: 335x3, 380x3, 425x5
Chinups: 6 sets of 5

Then we finished by using one of those floor racks for bumper plates as a makeshift sled, and pushed it back and forth a bunch of times. Now I want to sleep.

For no reason, here's Rotting Christ.

[Mark Edward]

Monday 2/13

Squat: 325x5, 370x3, 410x8 (shitty depth), 410x5 (good depth), 455x1, 500x1
Power Clean: 195x5, 225x3, 250x2
Chins: 20 total
DB Press 55x10x2 (I was fucking beat by this point)

500 is a huge PR. My form was shitty and the depth is hard to gauge from the video, but my training partner said it was deep enough. So I'll count it.

[Mark Edward]

Thursday 2/16

Squat: 325x3, 370x3, 410x3; I forgot I was only supposed to do x1 for the last. Oops.
Bench Press: 245x5, 280x3, 315x5, 365x1; threw in a single at the end. 365 feels amazingly light.
Good Morning: 185x10x3
Chinups: 6x5 with bodyweight, 3x5 with a 22 pound chain, 2 with a 44 pound chain.

Bodyweight remains at 245.

Maybe I'll make metal videos a thing on this log.

[Mark Edward]

Friday 2/17

Squat: 325x3, 370x3, 410x1
Deadlift: 355x5, 405x3, 455x5, then I went for some singles: 500x1, 525x1, 550x0
Press: 160x5, 185x3, 205x3, then singles: 225x1, 245x0. A bodyweight press continues to elude me.

Then I finished with some stair sprints.

525 is a 25 pound PR.

[Mark Edward]

I was going to say that there's no way I haven't updated this log since 2/17, but I checked in my notebook and saw that that indeed was the last day I lifted heavy. In the three weeks since then, I had a deload week, took another week off to rest for a grappling tournament, and lost a week due to food poisoning. Fuck food poisoning.

3/12

Squat: 285x5, 325x5, 375x8
Power Clean, done as 15 singles with only much time between reps as it took to put on plates: 135, 145, 155, ..., 275
Press: 135x 10, 9, 10, 5, 2; wanted to do 5x10 but volume with presses is fucking hard
Chins: 40 total

My strength isn't as wiped out as I thought it would be, but 375x8 was definitely harder than it should have been.