Police & Theives

Quick entry to finish up last weeks workouts, since I've forgotten to enter it, followed by a new 5/3/1 routine.

SQUAT DAY

Warmup:

Agile 8

Squat:

45x20

135x10

185x10

205x5

225x5

250x5+ (Hit 10, felt good)

Zercher Squat:

(I don't do these every week, as they'd probably ruin my elbows, but I wanted to make Kevin do them.)

95x10

135x10

155x10

185x10

225x4 (Never done Zerchers with this much weight before, I was pretty psyched)

Waiter's Bow:

(I do these with two plates held against my chest. It essentially is a good morning with the weight held against you, rather than on your back. I used a wide stance)

Two 25s x 20

Two 25s x 20

Two 45s x 20

SECOND WEEK OF 5/3/1 (Cycle 3)

So there are two percentage charts that Wendler put together to form the 5/3/1 program. The first option is what I've been using for the past two cycles, and it is whats recommended for most lifters. Jim says that it is what he uses most often as well. For example this would be the second week of the cycle, which I am on, for the first percentage chart option:

(These are to be done using your "max", which is actually 90% of your actual max. Additionally, these are for the big lift of the day only.)

70% x 3 reps

80% x 3 reps

90% x 3 reps+ (Remember, this is where you go for fucking broke)

This percentage chart has worked well, but I just wanted to try the second option for the sake of it. It's a bit harder. Here's the percentages for the same week, week 2.

80% x 3 reps

85% x 3 reps

90% x 3 reps+

So yeah. Kinda breaking into this option mid stream, because last week I was in Columbus without the 5/3/1 book, but it doesn't matter.

MILITARY PRESS DAY

Warm up:

Agile 8

Shoulder rotations and presses with 10lb plates.

Standing Overhead Press:

(I had to do these outside a rack, because the Bally's was crowded. So I had to clean these up before I could press them. It wasn't a big deal, but I can make any molehill into a mountain, especially when I'm lifting)

45x20

65x15

95x5

125x3

135x3

140x3+ (Hit 5)

Standing DB MP:

(I did these with my palms facing me for the entire lift. Imagine a ref signaling a touchdown. I saw a video with Chad Aichs talking about how he felt doing MPs like this helped his bench. I tend to listen to people that can lift weight like him.)

40x10

45x10

45x10

50x8

50x8

(These turned out to be really rough. I think it was a combination of standing and having my palms face each other, but I felt really weak.)

Dips:

5 sets of 15

Pullups:

5 sets of 10

Finisher: Using ever fiber of your being to hate everyone in the gym x Max Reps (My best lift)