getting into the flow

Another week on the 5/3/1 and I’m starting to get into it. Phase III workouts are difficult, but rewarding!

Monday, January 7th

Day after my 43rd birthday soiree, an all day party at the house and by the fire-pit. I was hurting just a bit.

5/3/1 1.III.A (Press)

Warm Up
500 meter row (SLOW 2:07)
Mobility

Press
5 x 52.5 (45%)
5 x 70 (60%)
5 x 87.5 (75%)
3 x 100 (85%)
6 x 112.5 (95%)

(“PM” 135)

BBB
Press 5 x 10 x 67.5 (57.5%)
Bird Dogs 5 x 10 x each side

Chin Ups (5 x MR, green and purple band assisted) 1, 3, 3, 4, 5
Plank 5 x 20 seconds

skipped conditioning

Weigh-In: 214

Wednesday, Jan. 9th

5/3/1, 1.III.B (Deadlift)

Warm Up: shoulder mobility, 4 x 5 push-ups, 4 x 6 x each arm one armed 35lb KB clean and press. Lower body mobility.

Deadlift
5 x 135 (45%)
5 x 175 (60%)
——–
5 x 220 (75%)
3 x 250 (85%)
10 x 280 (95%)

PM 373

Boring But Big
Deadlift: 5 x 10 at 167.5 (~57.5%)

More Work
Farmer’s Carry 8 x 40 meter w/ 2 x 45 lb DBs FatGripz
@ 90 sec intervals

Weigh-In: 213

Friday, Jan. 11

5/3/1 — 1.III.C (Bench)

Warm Up
500 meter row (1:49.2)
shoulder mobility, squat mobility

Bench Press
5 x 80 (~45%)
5 x 105 (~60%)
5 x 130 (~75%)
3 x 150 (~85%)
2 x 165 (~95%)

Assistance
Bench 5 x 10 x 102.5 (~58.75%)
Bent Over Barbell Row 5 x 12 x 80 lbs

Mess Around
TGUs 3 rounds
1 x each arm x 24 kg KB
2 x each arm x 35 lb KB

Let me know what you think...