Circuits

Joint Mobility
Seated hip stretch
Standing hip stretch
Foam Roll IT bands

Circuit
15 Kipping Pull-ups-broken last round
20 Push-ups
100 Skips
4 Rounds in 5.5min.

Foam roll everywhere

Time 24min

Neck, traps tight from Sat and yesterday.

Later.....

40 Burpees: 1:54 (done 10/30s)

Thinking a lot about direction of training and goals. After about 6weeks of trying to lift more, less conditioning and more food, I am up to BW of 190. That is about 15lbs in 5 weeks. But, I really do not feel that much stronger. No doubt this is 5/3/1 and eating more Carbs/sweets. But, is this consistent with my long term goals...do compete in local master's weightlifting and also have enough conditioning to hang when I need to hang. I do not know. Nonetheless, following 5/3/1 for 5 weeks has taught me a lot about the program.

Snatch, Back Squat

Seated hip stretch
Foam Roll
-100 single skips
-10 BE
-Roman Chair Sit-ups
-10 Kipping pull-ups
-10 Push-ups
Joint Mobility
Olift mobility

Snatch:
95x1
125x1
145x7x1 on the minute
-all felt good, except #6

Back Squat-WL Belt, WL Shoes
135x3
225x1
255x1
275x1
295x3-Goal Set

Ab rollout from knees 1x25

Seated hip stretch
Static Stretching

Moved through this in 35min. Good quick lift. Lower back is little tight. Feels mostly muscular, some disk. SI/Hip feels okay.

C&J, Deadlifts

Foam Roll
Seated hip stretch
Joint Mobility'
Olift mobility

C&J:
135 (Clean pull, clean pull, C&J)
185 (Clean pull, clean puull, C&J)
215x1
235x1
255x1-Felt strong

Deadlift 5/5/5+ WL Shoes, WL belt, hook grip
TM 400lbs
260x5
300x5
340x5-Stopped at required reps

RDL
185x10x2

Ab rollout from knees
1x20

Press, Weighted Chins

Foam Roll
Seated hip Stretch
Joint Mobility

Press 5/5/5+
TM 145lbs
95x5
110x5
125x10

Weighted Chins 5/5/5+
TM 275lbs
BWx5
+35lbsx5
+55lbsx11

Swung the 55lbs KB 15x.

Seated hip stretch.

Feeling a little sick. Not 100%, no big fever, but a little cough. If today were squats or DLs, I would have skipped it.

Back Squat

Jump Rope-3min
Foam Roll
Olift mobility

Snatch

95x1
125x1
145x1
165x1
185x1
195xF-failed. Got it overhead, could not hold it.

Back Squat
TM-320
135x3
185x1
215x5
245x5
275x7

Front Squat
185x10x2

Ab Rollout
2x20

85% of TM was 272, rounded up. This was heavy for me. I am going A2A and that is a little harder then my old benchmark, which was ass to pad. I shoveled a lot of snow today before lifting and that wore me out.

BW is up to 185+. I feel strong, but the squats today and snatch were heavy.