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Day 5
Thursday, 04/04/2013

Split Jerk: 5x135, 3x185, 1x210, 1x230, 1x255

Bench Press: 5x135, 5x155, 5x175, 5x195, 3x215, 8x175
(Supersetted with Chinups 5x5)

Cable Flies 3x12e ss with...

Day 4
Wednesday, 03/04/2013

Hang Clean: 5x135, 3x185, 1x210, 1x230, 1x255 – My reps on Sunday weren’t so great, so I wanted to be more confident with these. Pretty happy with how things went.
...

“1 Week”
Day 1
Sunday, 31/03/2013

Hang Clean: 5x135, 3x185, 1x210, 1x230, 1x255

Squat: 5x135, 5x210, 5x240, 5x270, 5x300

Deadlift: 5x325, 3x370, 3x410

Day 2
Friday, 29/03/2013

Hang Clean: 5x135, 3x175, 1x200, 1x225, 1x250

Squat: 5x225, 3x260, 3x5 @ 295

(first 2 days back from week off – dropped #s)
Day 1
Thursday, 28/03/2013

Push Press: 5x135, 3x175, 2x205, 1x235
Split Jerk: 1x250

Bench Press: 5x135, 3x175, 3x5 @ 205

Lat delt raises...

Day 4
Thursday, 21/03/2013

Squat: 5x225, 3x265, 1x295, 2x5 @ 315

Stoked on squats! Had a flight to catch, so I left right after this… glad I got all my reps!

Day 3
Wednesday, 20/03/2013

Split Jerk: 5x135, 3x180, 1x205, 1x235, 1x265 (repeat of last week’s PR)

Bench: 5x135, 3x175, 2x205, 3x3@230

Lat Delt Raises 3x15e ss w Shouler Press 3x12e
Kroc...

Day 2
Monday, 18/03/2013

Hang Clean: 5x135, 3x190, 1x215, 2x1 @ 245, 2x1 @ 270 (missed both)
Really disappointed that I missed these lifts… I can make excuses about (poor sleep, heavy drinking...

Nice log! Looking forward to following your progress. Always nice to see fellow Vancouverites on the 5/3/1 game, too

“3” Week
Day 1
Sunday, 17/03/2013

Push Press: 8x135, 3x175, 2x200, 1x225, 1x250 PR

Bench Press: 5x135, 5x175, 3x200, 3x3 @ 225

Weighted Pullups: 3xBW, 3x205, 7x235

I have one shot from a few months ago at 225, I can try and put that online for you! I stopped doing them a while ago because I felt like progressing the components individually can be easier when...

Day 5
Friday, 14/03/2013

Complex (RDL, Clean Pull, Hang Clean, Paused Front squat, Push Press, Paused split jerk): 1x135, 1x185, 1x210, 1x235 PR

Back Squat: 5x225, 3x275, 3x5 @ 300
...

Day 4
Thursday, 13/03/2013

Split Jerk: 5x135, 3x205, 1x225, 1x245, 1x265 PR
Took awkwardly spaced jumps up in weight in my warmups… Probably would’ve preferred a 175, 205, 235, 265 ish warmup…....

Day 2
Tuesday, 11/03/2013

Hang Clean: 5x135, 3x185, 1x235, (Hang pull 5x265) Clean: 1x265 (Tie for old PR)

Back Squat: 5x225, 3x265, 3x5 @ 295

Facepulls: 3x15 ss with
RFE Split Squat:...

“5” Week of 5/3/1
Day 1
Monday, 11/03/2013

Now that I have tied my old PR’s and have a week and a half before my next 10 day stretch off weights, I will be performing my explosive lifts (Push...

Day 5
Friday, 08/03/2013

Hang Clean: 5x135, 3x190, 1x215, 1x235. (Hang pull 3x280). Hang Clean- 1x260

Back Squat: 5x210, 3x250, 3x5 @290

Deadlift: I was working up to some singles at 405...

Day 4
Thursday, 07/03/2013

Push Press: 5x135, 3x190, 1x215, 1x240 Tie for old PR
Split Jerk: 1x260 Tie for old PR

Bench Press: 5x135, 5x170, 3x190, 3x5 @ 210

(Forgot to do weighted pullups...

Day 2
Tuesday, 05/03/2013

Hang Clean: 5x135, 3x185, 1x210, 1x230. (Hang Pull: 3x275). Hang Clean – 1x255

Back Squat: 5x205, 3x245, 3x5 @ 285

Facepulls 3x12 ss with
Rear foot elevated...

Week 3
Day 1
Monday, 04/03/2013

Push Press: 5x135, 3x185, 1x210, 1x235
Split Jerk: 1x255

Bench Press: 5x135, 5x165, 3x195, 3x5 @ 205

Pullups – (3 Wide grip, 3 neutral, 3 chins) x...

2nd Day Back
Saturday, 02/03/2013

Hang Cleans: 5x135, 3x185, 1x210, 1x230. (High Pull 3x275). Hang Clean 1x250
I was working very hard on dropping under the bar during the catch, so I was able...