Sunday 2/15
Back Squat: 230x5, 260x3, 290x7
Clean (blocks at knee height): 145x2, 2x2 at 150, 155x2
RDL: 3x8 at 185
Reverse Lunge: 185x10, 2x10 at 195
Monday 2/16
Bench Press: 165x5, 190x3, 210x5, 185x7, 135x20
Pendlay Row: 4x5 at 225
SS: Strict Press: 3x6 at 115
Pull-ups: 3x10
Wednesday 2/18
Deadlift: 275x5, 305x3, 345x3, 375x1
Clean (blocks at knee height): 135x2, 145x2, 155x2, 160x2
Front Squat: 190x6, 200x6, 205x6
Thursday 2/19
Push Press: 125x3, 145x3, 165x5
Pull-ups: +25x6, +35x5, +45x4, BWx10
Bench Press: 3x6 at 190, 135x17
Pendlay Row: 4x5 at 225
Friday 2/20
Treadmill Runs
10 30-second runs w/ speed at 12 and incline at 5. 1:1 rest/work with a one minute break between runs five and six.
Monday 2/23
Power Clean: 135x3, 145x3, 155x3, 165x2
Back Squat: 230x5, 260x3, 290x7
SS-- RDL: 3x8 at 185
Walking Lunge: 3x16 w/2 45# KB
I’m repeating my back squat and bench press workouts from last week; they’ll coincide with the 1’s week of my second cycle using 5/3/1 for my main compound movements. I was hoping to beat the 7 reps I got last week at 290, but my seventh rep was a grinder. I do think my positioning, particularly in the bottom portion of the squat, was better than last week, though.
Tuesday 2/24
Bench Press: 170x5, 190x3, 215x4
Pendlay Row: 2x5 at 230, 240x5
Strict Press: 120x6, 3x8 at 100
Pull-ups: 3x10
Thursday 2/26
Deadlift: 285x5, 325x3, 365x3, 385x1
Clean (blocks at knee height): 2x3 at 145, 155x2, 165x2, 175x1, 180x1
Front Squat: 195x6, 205x5, 215x5
Conditioning
Sled Pushes
8 20-yard runs. Sled was loaded with 90#. 30 second rest between runs.
Friday 2/27
Push Press: 135x5, 155x3, 170x4
Pull-ups: +25x5, 2x5 at +35, 2x5 at +40
Bench Press: 2x8, 1x7 at 185, 135x18
DB 1-arm row: 3x12 at 80
Saturday 2/28
Clean (blocks at knee height): 135x2, 145x2, 155x1, 165x1, 175x1, 185x1 (PR), 195xFail
SS-- Reverse Lunge: 3x12 at 165
KB Swing: 3x15 at 50
On the track
3x (200m run, 45 seconds rest, 400m run)
Rest two minutes between rounds
200-- 36, 36, 37
400-- 1:15, 1:15, 1:17
Goal was 5:00 pacing…last 400 was a little slow.
Pretty happy with the 185 clean. First time I’ve ever caught 185 in a “squat clean” (parentheses because those don’t exist). Once hit 185 for a very ugly power clean. Hope is that I’ll now be somewhere around 200 off the floor.
Deload starting Monday…may adjust my TM’s for 5/3/1, particularly for my back squat.
Monday 3/2
Press: 4x6 at 115
SS-- Incline Bench Press: 3x6 at 155
Pendlay Row: 3x6 at 185
SS-- Dips: 3x10
Pull-ups: 3x10
Random/Conditioning
Weighted Carry
5x20 yards with two 45# KB overhead
4x250m row
1 minute rest
Tuesday 3/3
Clean (blocks): 135x2, 145x2, 3x2 at 155
Back Squat: 225x5, 235x5, 245x5
Walking Lunge: 3x16 w/ 2 45# KB
Treadmill Runs
6 30-second runs w/ speed at 12 and incline at 5. 1:1 work/rest.
Friday 3/6
Clean (blocks): 2x3 at 145, 3x1 at 165
SS-- Push Press: 3x5 at 135
Front Squat: 3x5 at 185
SS-- Bench Press: 3x8 at 185
Pull-ups: 3x10
Sled Pushes
4x40 yards with 90# loaded on the sled
Monday 3/9
Bench Press: 150x5, 175x5, 195x9
Pendlay Row: 4x8 at 205
SS-- Strict Press: 3x8 at 110
Pull-ups: 3x10
Tuesday 3/10
Power Clean: 145x3, 3x3 at 155
Back Squat: 210x5, 240x5, 275x11
KB Swing: 4x15 at 60
Wednesday 3/11
On the track
5x300m
One minute rest between efforts (two minutes between runs three and four)
54, 56, 55, 55, 56
Friday 3/13
Push Press: 120x5, 140x5, 155x7
Pull-ups: 2x8 at +25, +35x6
Bench Press: 3x8 at 185
Seated Cable Row: 3x10
Core Circuit
Saturday 3/14
Deadlift: 265x5, 305x5, 345x5
Clean (blocks): 135x3, 2x2 at 155, 165x2
Front Squat: 185x6, 195x5, 205x5
Monday 3/16
Bench Press: 160x5, 185x3, 205x8
Pendlay Row: 205x8, 3x8 at 215
Strict Press: 115x6, 125x6, 2x5 at 130
Pull-ups: 3x10
Tuesday 3/17
Power Clean: 145x3, 155x3, 165x2, 170x1
Back Squat: 225x5, 255x3, 285x1, 315x1, 290x8
SS-- Reverse Lunge: 3x10 at 165
KB Swing: 3x15 at 50
Cleans felt really slow today. Decided to go for an over warm-up when I was squatting; I’ve been doing so recently on my bench days and I think it’s helped.
Thursday 3/19
Push Press: 130x3, 150x3, 165x5
Pull-ups: 3x6 at +35, BWx10
Bench Press: 3x8 at 190
DB Row: 3x10 at 85