End of 5/3/1 Cycle 2: February 25th to March 1st

Workout 2013.02.25 Monday

5/3/1 2.IV.B (Deadlift) (Deload)

Weigh-In: 212.5

“If you want to lose weight, eat less! Not less protein, fool! Less fat and carbs.”

Warm-Up
Shoulder Mobility
Jump Rope 3 x 50
KB Swing, 24 KG, 3 x 8
Lower leg mobility

Deadlift
5 x 135
5 x 170
5 x 200

Row
10 min moderate pace (2492 meters)

Assistance
Chin-Up 10 x 1 x purple band assist
Push-Up 10 x 4
DB Row 10 x 4 x Each Arm x 25 lb DB w/ FatGripz

Workout 2013.02.27 Wednesday

5/3/1 — 2.IV.C (Bench) DELOAD

Weigh-In: 209.5

Warm-Up
Shoulder Mobility
Jump Rope 3 x 50
Russian Box Step Ups 3 x 8
Lower Body Mobility

Bench
10 x 45
5 x 85 (45%+)
5 x 105 (55%+)
5 x 120 (65%+)

Assistance
Chin-Ups 5 x 2 x purple band assist
TGUs 5 x 6 (alternating arms) x 35 lb KB
(3 min intervals)

Conditioning
8 rounds: 40 meter suicides (10, 20, 30, 40) @ 90 second intervals

Workout 2013.03.01 Friday

5/3/1 — 2.IV.D (Squat) (Deload)

Weigh-In: 206.5

“Yes
Yes
Yes”

(Coming off another fast.)

Warm-Up
Shoulder mobility
KB Clean and Press 3 x 6 x each arm x 35 lb KB
Jump Rope 3 x 60

Squat Deload
10 x 45
5 x 105
5 x 130
5 x 155

Assistance
Push-Ups 5 x 8
DB Row 5 x 7 x each arm x 30 lb DB w/ FatGripz
(3 min interval)

“Just being here means everything today.”


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