Rabbit Season: Cycle 3

Squat

125 x 5

145 x 5

165 x 9

Joker

175 x 5

185 x 5

195 x 5

FSL

125 x 8 x 3

Bench

90 x 5

105 x 5

130 x 9

Joker

135 x 5

140 x 5

145 x 5

FSL

90 x 8 x 3

Rabbit Season: Deload

[squats only]

215 x 3

FSL 170 x 8 x 3

Rabbit Season: Cycle 2, Day 5

5/3/1 "Jack Shit Protocol"

squat (max set/rep) 215 x 7

bench (max set/rep) 160 x 7

Rabbit Season: Cycle 2, Day 3

5/3/1*

squat (max set/rep) 205 x 9

bench (max set/rep) 150 x 9

+

4 x 500m row sprints

1:59, 2:00, 2:07, 1:57

* Learned that by adding the row sprints, I'm actually doing more of a 5/3/1 for Athletes program than a true "hit PR and go home" Jack Shit protocol. All to the good.

Duck Season: Cycle 1, Day 6

5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 90 x 10

deadlift (max set/rep) 215 x 10

+ 

4 x 500m row sprints

2:08, 2:14, 2:09, 2:09

Duck Season: Cycle 1, Day 4

5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 85 x 10

deadlift (max set/rep) 205 x 10

+ 

4 x 500m row sprints

2:15, 2:18, 2:13, 2:15

Duck Season: Cycle 1, Day 2

5/3/1 w/FSL 5 x 10

OHP (max set/rep) 80 x 12

deadlift (max set/rep) 195 x 10

Rabbit Season: Cycle 1, Day 1

5/3/1 w/FSL 5 x 10

squat (max set/rep) 170 x 15

bench (max set/rep) 115 x 12