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Crankman
09-03-2008, 04:25 PM
Hello,

How to start?..hum Im a recreationnal lifter, 33 years old. Been training since im 20,played in many sports,hockey,baseball and i still do. For the last 2 years i been mostly following Joe Defranco ws4sb template. Recently i bought Jim Wendler 3 days a week manual for a change in my routine. I love Jim log at elitefts..seems that guy so funny but anyway. At 20 i was really skinny, 6ft tall and about 160. Right now im at 205 at about 15% bodyfat. Last winter during a cut i went down to 180 and about 9%.

I have to say that before those last 2 years i almost took a year off, lack of motivation and more, it was hard to hit the gym but i did it and thanks to ws4sb !!

Enough with my story, some numbers;

6ft,205lbs,15% bf.

Best lifts;

bench 260x1
squat 335x1
deads 375x1
push press 135x1

I will be following Jim Wendler 5-3-1 method for the raw lifter with the bodybuilder template and also the big but boring template.Maybe i do the trimvurate also.That could change!!! I will try to train 4 days a week but sometimes might be 3.

And by the way, im a mma and football maniac!!

Crankman
09-03-2008, 04:41 PM
Friday Aug29

Push Press and Shoulders

Push Press - 95x5, 105x5, 115x5

DB Military Press Seated– 45x8x3
Upright Rows – 50x8x3
Side Laterals – 20x10x3
Barbell Curls – 70x8x3

Notes; 3 sets for all accessory stuff.This is what i remembered from last friday. My setup is always weight(x)reps(x)sets.Just for the info!!
Forgot to go all out on last set of Push Press..next time!!

Crankman
09-03-2008, 04:48 PM
Wednesday Sep03

Deadlifts and back

Rack Pulls - 295x5, 305x5, 315x6

Chins – bwx10, bwx7, bwx6
DB Rows – 70x8x3
Back Raises – 4 sets of 10 reps with pause at top
Weighted sit-up-4 sets of 10 reps with 25lbs plate

Comments; Rack Pulls instead of regular dead is a personnal choice and also i know im not good on chins, i have to work on that!!

Crankman
09-05-2008, 04:51 PM
Friday Sep05

Bench + stuff

Bench Press - 185x5, 195x5, 205x6

DB Bench Press – 70x8, 60x10, 60x10
Dips bodyweight – 10,8,6
Fly’s – 30x10, 30x10, 30x10
Triceps Pushdowns – 90x7, 75x10, 75x8, 75x6 + to failure

Comments; in and out of the gym in 60minutes!!

Crankman
09-09-2008, 11:29 PM
Tuesday Sep09

Special 2 for 1/Squat and Push Press

Squat - 245x5, 265x5, 275x5

Legpress - 5 plates each side x12x12x12
Legcurls - 90x15, 90x10

Push Press - 105x3, 115x3, 125x5

Incline Benchpress - 135x8, 135x7, 135x7
Band pullapart - 45x20, 45x10, 45x10
Pulldown abs - 3 sets for 10 reps

Notes;
Today i used the trimvurate template from Jim books, that why i was able to squat and press on the same day. That was the goal also because i was a little late in my workout plan. In and out of the gym in 1h20 min, not bad! On the pushpress its the beginning of the 2nd waves 3x3..

Crankman
09-11-2008, 02:56 AM
Wednesday Sep10

Conditionning

-First hockey game of the season, lost 9-6 and only 3 defenseman, 1h30 of icetime.

Crankman
09-13-2008, 02:36 AM
Friday Sep12

Deadlifts + stuff

Sumo Deadlifts - 275x3, 295x3, 315x3

Regular Deadlifts - 225x5, 225x5,225x5
Chins - bwx10x6
DB Rows - 50x12

Comments; That it, went to gym in the morning, hard but nice change.
Switch my cycle from rackpulls to sumo now that im more familiar with the new gym.
I almost ripped off my pants with my wide sumo stance, needs some new sports shorts!!

essentialherb08
09-13-2008, 03:16 AM
Hey Crank. So you just lift to stay fit i take it. I respect that. You still got some perty good lifts there man. Me n you got the same push press except you rep it more than I do.
U got any specific weight lifting goals?

Crankman
09-13-2008, 03:50 AM
Hey Crank. So you just lift to stay fit i take it. I respect that. You still got some perty good lifts there man. Me n you got the same push press except you rep it more than I do.
U got any specific weight lifting goals?

Of course i lift to stay in shape, once or twice a year i like to get cut and see my abs to make sure there still there, kind of easy for me to stay at about 12-15% but dropping in the 8-10 range more difficult...i like to eat..

I think my lift are ok but not special, no specific goal, as im natural i dont think i have a single chance in any type of powerlifting or bodybuilding. My goals are just to improve my 4 lifts. Good conditionning and trying to enjoy my workout!!
I just switch to a new gym recently, new face(some nice girls), nobody knows me so i cannot loose 10 min talking between set. Also closer to my home and that is really nice.

Some long terms goals;

bench 300
Squat 400
Deadlifts 450
Push Press 150

Im not very good on chinsup either but trying to improve!!

Crankman
09-17-2008, 04:12 AM
Sunday 14sep

Bench + stuff

Bench Press - 195x3, 210x3, 225x4

DB Bench Press Palms in – 55x12, 55x9, 55x8
Dips bodyweight – 11,9,7
Triceps Pushdowns – to failure

Comments; Didnot feel good and strong,225x4 on bench is a bad score.
Sunday morning,empty gym,forgot mp3 player = no motivation

Crankman
09-17-2008, 04:16 AM
Monday Sep15

Conditionning

-Hockey game, tied 6-6, 90min ice time, tired as hells

Crankman
09-18-2008, 11:18 PM
Wednesday Sep17

Special 2 for 1 - Squats and Push Press

Squat - 265x3, 285x3, 295x4 PR

Squat in close stance 50-60% - 185x10, 185x10, 185x10
Bulgarian split squats, front leg elevated - bwx12, bw+25x9


Push Press - 95x5, 115x3, 135x2 PR

DB Military Press Seated Hammer grip - 40x12, 40x10, 40x9

Comments; Enough, exhausted after my squat, been rough of doing good on pushpress but over im satisfied with today effort!

Crankman
09-22-2008, 09:17 PM
Saturday Sep20

Crazy worrkout because im late in the process so today = Squats,Deads,Bench

Squat - 245x5, 285x3, 305x2

walking lunges - 2 trips
--------------------------------------------------------------------------------------------------------------------------------------

Rack Pulls - 295x5, 315x3, 335x4

Pullups - bwx10, bw x6, bwx4 (terrible:whip:)
One Arm Db row - 50x12, 50x10
----------------------------------------------------------------------------------------------------------------------------------

Benchpress - 185x5, 210x3, 235x2

Dips - bwx17, bwx10, bwx7
----------------------------------------------------------------------------------------------------------------------------------

Comments;

Exhausted, never again 3 big lifts in one day. That was made to finish this first cycle of 5-3-1 this week.
Next week deload!

Crankman
09-22-2008, 09:23 PM
To resume this first cycle of 5/3/1

Best lifts in this cycle

Push press - 135x2
Squat - 305x2 (place for more if i can have spotters for security)
Rackpulls - 335x4
Benchpress 235x2
----------------------------------------------------------------------------------------------

Next waves will be cycle B. This week is deload will a lots of conditionning.
Will see this week which template im gonna used!

Crankman
09-22-2008, 09:24 PM
Monday Sep22

Conditionning - Hockey game , won 7-5 nice!!

Crankman
09-25-2008, 11:21 AM
Wednesday Sep24

Conditionning - hockey game, we lost and we played like girls!:withstupi:

Crankman
09-25-2008, 11:26 AM
Deload plan for the rest of the week.

Thursday

Military Press - 3 sets 50-60%
Pushups – 2 sets to failure
Chins – 2 sets to failure

Friday

Deadlift – 3 sets 50-60%
Squat – 3 sets 50-60%
back raises – 3 sets to failure
Walking lunges - 2 sets

Saturday

Bench Press – 3 sets 50-60%
DB Military – 2 sets of 10-15 reps
Shrugs – 2 sets of 15 reps

+ some arms works,calves!

Crankman
09-28-2008, 03:03 AM
Saturday Sep27

Deload Deluxe

Squat - 185x5, 185x5, 185x5

Rack Pulls - 185x5, 185x5, 185x5

Push Press - 95x5, 95x5, 95x5

Bench press - 135x5, 135x5, 135x5

Dumbell Curls - 40x7, 30x4, 20x4 (down the rack no rest)

Comments; Did not go to gym last 2 days so i did what i called a deluxe training with the main lifts at 40-60%. I'm now thinking how i will split my workout for the next week. Don't wanna do this again.

Crankman
10-05-2008, 04:01 AM
Monday Sep29

Push Press

Push Press - 105x5, 115x5, 125x5

Dips - bwx12, bwx12, bwx9, bwx7(total 40reps)
Pullups -10 sets of 3 reps
Biceps - db curls down the rack to good failure

Comments; Pullups is inspired by Harry Selkow and his Q/A on Elitefts.Next week will go for 10sets of 4 reps.

Crankman
10-05-2008, 04:07 AM
Tuesday Sep30

Deads + stuff

Sumo deadlifts - 235x5, 255x5, 275x5

Regular deadlifts - 185x10, 185x10, 185x10
Reverse Hyper 45 - bwx10 with one second hold on top, 3 sets

Comments; Sumo deads instead of rackpulls, sumo my form is better and its a lift i really want to improve!

Crankman
10-05-2008, 04:11 AM
Wednesday Oct01

Conditionning - Hockey game, we won!!

Unfortunetly i received a slapshot on my right forearm and i have the feeling this will not be a good thing in the weight room!

Crankman
10-05-2008, 04:25 AM
Thursday Oct02

Squat & Legs stuff

Squat - 255x5, 275x5, 285x5

Legpress - 4platesx20, 4platesx20, 4platesx10
legextension - 100reps on different weight just to get a good pump.

Comments; My legs were so sore after the squat and also from yesterday hockey game. But cannot trained any other body parts, my right arms is still in pain!

Crankman
10-07-2008, 10:02 PM
Monday Oct06

Conditionning - hockey game, we lost, i'm with stupid!:outnumber:

Crankman
10-07-2008, 10:08 PM
Tuesday Oct07

Bench + Stuff


Bench press - 190x5, 200x5, 210x5

Bench press - 135x8, 135x8, 135x8
Dips - bwx10, bwx10, bwx10
Kroc Row - 55x15, 55x12, 55x12
Face pulls - 30x15, 30x15, 30x15
Barbell cheats curls - 80x8, 80x8, 80x6

Comments; my right arm still not 100% so i had some problem on the bench, lets say it was not easy at all.!!!

Crankman
10-09-2008, 09:52 AM
Wednesday Oct08

Deadlifts and more

Deadlifts(sumo) - 265x3, 285x3, 305x3

Pullups - 10 set of 4 reps
Reverse Hyper 45" - bwx10(4 sets one second pause on top)
Dumbell Shrugs - 85x18, 85x13
Abs Pulldown - 70x10 (5sets)

Crankman
10-09-2008, 04:47 PM
Thursday Oct09

Push Press & Stuff

Push Press - 115x3, 125x3, 135x3 PR

Push Press - 95x6, 95x6, 95x6
Pushups feet elevated(3xmax reps) - 25,15,9
Superset:3x
*Lat pulldown -105x12, 120x10, 135x8
*Face pulls - 30x12, 30x12, 30x12

Superset:2x
*Dumbell Shrugs - 80x12, 80x10
*Dumbell Curls - 35x7, 35x6 (right arm in pain:cry:

Triceps rope pushdown - 55x10, 55x8, 55x7

Comments; Hey PR on the military, not bad!!One plate each side for 3 reps. On my next cycle i probably drop the overhead press for low reps..in fact i might give a try to this routine from Matt Rhodes.
http://www.elitefts.com/documents/getting_ready.htm

Crankman
10-11-2008, 01:48 PM
Friday Oct10

Squat + Legs

Squat - 275x3, 290x3, 305x2:help:!!!!!!!!!!

Box Squat (low) - 185x10, 185x8, 225x6

Leg press - 4platesx10
4platesx15
5platesx10

Leg extension - 75x20
90x10
105x10
120x10
135x7 rest 20sec + 135x4

Leg curls - 75x15
90x10
105x10
120x7 rest 20sec + 120x3

Comments;
-Freaking Squat, i screwed up my 5/3/1 by not doing the 3rd reps at 305, safety reason?no spotters, little scared of accident, also hockey killed my legs a little during the week...I probable switch to boxsquat for those reason, feel more secure with the pins closer and im on the box..just in case!!
-The rest of the workout went well..but disapointed!On my next squat workout i probably test my one max and started the 5/3/1 from there!!

SolarWind
10-12-2008, 07:52 PM
What's 5/3/1 routine?
would you please be so kind to post it?
Thanks!

Crankman
10-13-2008, 03:43 AM
What's 5/3/1 routine?
would you please be so kind to post it?
Thanks!

I won't post it, but do a search on the web, buy the book on elitefts and read those 2 post.
Read my log and read Jim and Matt k on elitefts..you will have a good idea then build your for your needsss!!
What i can tell you;
5/3/1 is based on the 4 big lifts, its a system to base you reps/weights.
The accessory is up to you and what you need!
You can also read those 2 post;

http://asp.elitefts.com/qa/default.asp?qid=68093&tid=
http://asp.elitefts.com/qa/default.asp?qid=68101&tid=

Have fun!

Crankman
10-13-2008, 03:53 AM
This Week Plan

Monday - Conditioning hockey

Tuesday
bench press 5/3/1
Dips 3xMax
Flat Bench or Close Grip Bench 4x12
Skullcrushers 4x12

Wednesday - Conditioning hockey

Thurday -
Deadlift 5/3/1
Pull Ups 10x5
Bent Over BarBell Rows 4x12
Face Pulls 3x15-20
Standing Barbell Curls 4x12

Friday
Push Press 5/3/1
Dumbells Hammer press 3x15
Side Laterals 3x15
Barbell Shrugs 4x12


Saturday
Squats 5/3/1
Dumbell Walking Lunges 3x15
Straight Leg Deadlift 4x12
Standing Calf Raises 4x12

Sunday
off!!!!!!!!!!!!

SolarWind
10-13-2008, 10:43 PM
Thanks man - much appreciated!
Curious - what you do for hockey conditioning?
I'm doing interval training (for instance running hills - run up for ~ 30 sec, walk down for about 90 sec - repeat for 6-8 times), but there's just no way I could do it 2-3 times a week like you're proposing...

Crankman
10-13-2008, 11:45 PM
Thanks man - much appreciated!
Curious - what you do for hockey conditioning?
I'm doing interval training (for instance running hills - run up for ~ 30 sec, walk down for about 90 sec - repeat for 6-8 times), but there's just no way I could do it 2-3 times a week like you're proposing...

Just that i play hockey once or twice a week, good conditioning, about 1h15min of ice time we have at the rink, 3 defenseman so lots of ice time. Hockey is a contact sports(there light now but anyway)..Lots of sprinting , a shift on the ice is about 1min, and then one minute on bench..similar to interval and tabatas in one way!!

Crankman
10-13-2008, 11:46 PM
Jim Wendler's 5/3/1

4 workouts per microcycle:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance

Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your max when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible; the goal is to get at least the specified number of reps with that weight (only do a rep max on the last set)

Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...

The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.

Assistance work depends on your goals:
None - just do the main lifts
Basic - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps

These are just suggestions, what you do will depend on your own judgement, goals, experience, work capacity, training style, etc

Crankman
10-16-2008, 03:47 AM
Wednesday Oct15 UPDATE

Obviously the week did not go as planned.
Monday i had my hockey game but i did not hit the gym since then.
Tomorrow i should be able to start my week. I try to hit the gym thursday/friday/saturday and
with a hybrid of ws4sb and to complete my week in 3 days.

Next week; Starting diet to cut...the plan will be post later!

Crankman
10-16-2008, 03:46 PM
Thursday Oct16

Bench Press + Upper

Bench - 205x3, 215x3, 225x4

DB bench press - 50x23, 50x15 (2x max reps)

*Superset 10x*
Pullups - bwx5 for 5 sets, bw+10x3 for 5 sets (various grips)
Dips - bwx5 for 10sets.
total - 40pullups and 50 dips

Skullscrushers - 50x10, 50x10

Barbell cheat curls - 80x8, 80x8, 95x5 rest 20sec + 80x3

Crankman
10-18-2008, 07:57 AM
Friday Oct17

Lower Test Day

-Box Squats
warm up then;
135x5
225x5
275x3
295x2
315x1

-Rack Pulls
135x5
225x5
275x3
315x3
365x2
405x1

-Dumbell walking lunges
2 trips with 25lb db,about 11 each legs/trip

-Leg curls
90x10
105x10

-Leg extension
90x15
90x15
90x15

Comments;

As i hit plateau on 5/3/1, i choose to retest my max and go on from here.The bench and push press still ok with the weight!!Today took it easy on accessory!!

Crankman
10-20-2008, 11:10 AM
Saturday Oct18

-lost my paper and number but i can tell i performed a upperbody repetion day similar to a rep upper body on ws4sb!!

Another update coming later..

Crankman
10-20-2008, 12:10 PM
Monday Oct 19

I screwup the last cycle except the push press, plateau on all the other lifts..so last week i tested my one rep max and will cut by 10% and restart. Also im starting a diet plan..no all you can eat anymore. I post the diet plan later but here the workout plan.

Push Press(1rep max 140lb)-10% = 130lb
75%-95
80%-105
85%-110
90%-115
95%-120

Deadlifts(1 rep max 365lb)-10% = 315lb
75%-235
80%-250
85%-265
90%-280
95%-295

Bench Press (1rep max 250lb)-10% = 225lb
75%-170
80%-180
85%-190
90%-200
95%-210

Box Squat (1rep max 315lb)-10% = 280lb
75%-210
80%-225
85%-240
90%-250
95%-265

This is how it works out:by %

Week 1:

80x3
85x3
90x3

Week 2:

75x5
80x5
85x5

Week 3:

80x5
85x3
95x1

Week 4:

60x10
65x8
70x6

There is another "Kroc Like" variation to this.

The day by day setup;

Monday - Push Press
Tuesday - Deadlifts
Wednesday - Off
Thursday - Bench Press
Friday - Off
Saturday - Squat
Sunday - Off

Off Course + all accessory!!

Crankman
10-20-2008, 11:17 PM
Diet Plan

-Monday to Wednesday are pure diet days.

-Thursday is a diet day right up to the last meal of the day, which is a cheat. This cheat will
''bloat you up'' with water and allow you to remain strong for the next day or two.

-Friday and Saturday are pure diet days

-Sunday is a cheat day (anywhere from 2 cheat meals up to 6 meals depending on progress).

Crankman
10-22-2008, 03:41 AM
Tuesday Oct21

Cycle #3/wave 1

Push Press

-Push Press
105x3
110x3
115x7

-Seated Shoulder Dumbell Press
50x10
55x10
60x8

*Superset Pullups & Dips
-Pullups - 10 sets of 3 reps
-Dips - 10 sets of 5 reps + one set with 25lb for 9 reps

Comments;

I am starting over again with my maxes minus 10%. Hopefully this time with better success.I am also on a special program from Harry Selkow to improve my pullups. This week its 10 sets of 3 reps twice.

Darracq
10-22-2008, 12:25 PM
Nice work, what kind of percentage are you using for pull ups? I used to really work on them, got up to bw+75x3

Crankman
10-22-2008, 11:18 PM
Its bases on Harry Selkow recommandation at elitefts.ca in the Q/A.
I asked him because my max on pullups is about 10-12 without weight.
So for the first week its bw x 3 twice
2nd week its bw x 4 twice.
3rd week i have to check to make sure but i know i have to add some weight.

Just to on elitefts.ca and do a search in the Q/A with the word pullup and select Harry Selkow!

Crankman
10-23-2008, 03:11 AM
Wednesday Oct22


Cycle 3/wave 1
GPP

-1h30 of Ice hockey, for those who played that sports you know this is some GPP STUFF!!

Crankman
10-24-2008, 09:41 AM
Thursday Oct23


RECOVERY

Crankman
10-24-2008, 09:54 AM
Friday Oct24


Cycle 3/wave1
Bench Press

-Bench Press
135x10(warmup)
180x3
190x3
200x6(bof)

-Bench Press
135x10
135x10
135x10

-Kroc Row
50x20
70x10
70x12

*Superset Pullups & Dips
-Pullups - 10 sets of 3 reps
-Dips - 10 sets of 5 reps + one set with 25lb for 6 reps(not enough juice to tie my pr of 9!!

-Latt Pulldown
135x10
135x10
105x15

-Barbell Cheats Curls
80x8
80x8
80x8

-Triceps Rope Extension
Lost the count but did many set and many reps, the most beautifull girl in the gym got in and i took my time just to watch her do some reverse hyper...i must do something!!!

Comments;

Feel good today,this workout was done in the morning after my shift at work(overnight) ad took about 1h15min.

Dedicated1
10-24-2008, 07:57 PM
Just looking through your log I'm wondering when you test your one rep maxes to figure out whether you progressed?

Crankman
10-25-2008, 10:25 PM
Saturday Oct25


Cycle 3/wave 1

Squat & Deads

-Back Squat
135x10
185x8
work set
225x3
240x3
250x5

-Deadlifts
135x8
225x5
work set
250x3
265x3
280x5

-Romanian Deadlifts
135x12
185x10
185x8

-Reverse Hyper 45'
3 sets of 8 reps

-Comments;
Felt good on squat,could have lift way more then that today but as dead was my next exercice....didnt go all out!!

Crankman
10-27-2008, 03:36 PM
Monday Oct27

Cycle 3/Wave 2

Push Press

Conditionning - Hockey game in the morning 1h30 of ice time.
Then 2 hours later:

-Push Press
bar x many as warmup
95x5
105x5
110x8

*Superset Pullups & Dips
-Pullups - 10 sets of 4 reps
-Dips - 10 sets of 6 reps

Plus some beach muscle work!
-Preachers Curls
-Dumbell Curls

Comments; Pullups felt very good but dips a little harder..just a feeling maybe but that how i feel!

Crankman
11-03-2008, 11:12 AM
Tuesday Oct28

Cycle 3/wave 2

Deadlifts

-Deadlifts
235x5
250x5
265x5

-Crank Row with straps
80x13
80x13
80x11

-Reverse Hyper 45"
3 sets of 10reps

Comments;
Other accessory stuff performed!!

Crankman
11-03-2008, 11:14 AM
Wednesday Oct29


Cycle 3/wave 2
GPP

-1h30 of Ice hockey

Crankman
11-03-2008, 11:36 AM
Thursday Oct30


Cycle 3/wave2
Bench Press

-Bench Press
135x10(warmup)
170x5
180x5
190x8

-Dumbell Bench Press
80x10
80x10
80x8

-Pullups
10 sets of 4reps

-Dips
30 reps total in 4 sets!
-----------------------------------------------------------------
-Arms superset
A1. Low pulley cable rope curl (hammer grip)

Sets: 4
Reps: 8/6/6/4
Intensity technique: peak contraction (hold a 3-second maximum peak contraction)
Rest before performing A2: 45-60 seconds

A2. High pulley overhead cable rope triceps extension

Sets: 4
Reps: 8/6/6/4
Intensity technique: peak contraction (hold a 3-second maximum peak contraction)
Rest before performing A2: 45-60 seconds

Can't tell the weight i used but got a really good pump with this superset.
Credit to this article:
http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding/beach_training_for_performanceoriented_lifters

Comments;Very Good!!

Crankman
11-03-2008, 11:38 AM
Friday Oct31 to Sunday Nov02

Recovery and Cheat dayss for the diet!!

Crankman
11-08-2008, 03:43 AM
Monday Nov03


Cycle 3/wave 2

Squat

-Squat
210x5
225x5
240x5

-Leg press
3 plates x20
4 plates x10
5 plates x10
6 plates x6

Notes; End wave 2!

Crankman
11-08-2008, 03:50 AM
YES TWO WORKOUT TODAY


Monday Nov03


Cycle 3/wave 3

Push Press

-Push Press
110x5
115x5
120x5 PR

-Dips
bw x16
bw x11
bw x8
bw x8
bw x7
total 50reps

-Pullups
10 sets of 5 reps

-abs

Comments; Enough for one day!

Crankman
11-08-2008, 04:11 AM
Tuesday Nov04


Deadlifts

Cycle 3/wave 3

-Deadlifts
265x5
280x3
295x4 PR

-Lat Pulldown
105x10
120x10
135x8
135x7

-Crankman Rows
70x10
70x13
90x9 added straps
90x8

-Reverse Hyper 45
3 sets of 10 reps

-abs

Comments; PR are nice!

Crankman
11-08-2008, 04:13 AM
Wednesday Nov05


Cycle 3/wave 3

GPP

-Hockey Game 1h30 again!!

Crankman
11-08-2008, 04:24 AM
Friday Nov07

Cycle 3/wave 3
Bench Press

-Bench Press
190x5
200x3
210x6 PR

-DB Bench Press
75x10
75x8
75x6
50x19 (kind of testing my max)

-Barbell Complexes(as seen on elitefts by Zach Even Esh)
2 rounds of;

squats
good morning
upright row
push press
deadlift
rdl
bent over row
shrugs

Comments; 2 rounds only and all exhausted!!

Crankman
11-09-2008, 01:40 PM
Saturday Nov 8

Cycle 3/wave 3
Squat

-Squat
240x5
250x3
265x3 good but did better in the past

-Bulgarian split squat front foot elevate for more rom
30lbs db each hands x 8
25lbs plate in front x 12

Then i did lot of accessory

-Calfs
-leg curls
-Reverse Hyper
-Abs

Comments;

Next week boring deload week with lots of conditionning!

Crankman
11-13-2008, 10:51 AM
Monday Nov 10

Cycle 3/Deload

Conditionning:

Played Hockey
1h30 min of crazy ice time!

Crankman
11-13-2008, 10:52 AM
Wednesday Nov12


Cycle 3/Deload
GPP and Bench

AM:
Conditionning:

Played Hockey
1h30 min of crazy ice time Again!
---------------------------------

PM:

-Bench
135x5
145x5
145x5

-DB Bench Press
50x10
50x10

-Crankman Row
50x10
50x10

-Rope Pulls to Neck
45x10
45x10

-DB Shrugs
80x10
80x10

-DB Hammer Curls
30x10
30x10

-Triceps Pushdown
60x20
60x15

Comments; Hells of a day, a chance it was the deload, took it really easy on all the lift. Out of the gym in 45minutes.

Crankman
11-13-2008, 10:52 AM
Just Planning my next Cycle

I increase push press ans bench press by 5 pounds. Squat and Deads by 10 pounds. This increase will determinate the weight im gonna used.

Hopefully you understand what i mean.

Push Press based on 135
75%-100
80%-110
85%-115
90%-120
95%-130

Deadlifts based on 325
75%-245
80%-260
85%-275
90%-295
95%-310

Bench Press based on 230
75%-175
80%-185
85%-195
90%-205
95%-220

Back Squat based on 285
75%-215
80%-230
85%-240
90%-255
95%-270

Now i will take the next few day to finish this boring deload week and will start next cycle saturday or monday!!

YOU ARE MORE THEN WELCOME TO COMMENT ON MY LOG!

-JM-
11-14-2008, 02:39 PM
Have you ditched the 5/3/1 Crankman?

Lifts are looking good!

Crankman
11-15-2008, 03:19 AM
Nope...its just my deload week, back on track Saturday or Monday depending on schedule and how i feel!

Crankman
11-15-2008, 03:29 AM
Thursday Nov 13


Cycle 3/Deload
Squat/Deads

-Squat
135x5
155x5
155x5

-Deadlifts
185x5
185x5
185x5

-Pullups
one set of 10 reps

-Chinups
one set of 8 reps

And a Bunch of:
-Band pull apart
-Abs

Comments: Deload is boring, did i say it already!!!:drooling:

Crankman
11-19-2008, 07:26 PM
Wednesday Nov 19

Cycle 4/Wave 1
Bench & Upper

AM:
Conditionning:

Played Hockey for 1h30min, We won against the number one team in our league!!
----------------------------------------------------------------

PM:

-Bench Press
175x5
185x5
195x7 PR(since back in bussines,did way better in the past)

-Flat DB Press
70x8
70x8
70x8
85x4

Back Superset
-One Arm DB Rows
70x15
70x12
70x10
-Face Pulls
35x12
35x10
35x10

-DB Shrugs(with one second hold on top)
90x8
80x8
80x8

-EZ Bar Curls(close grip)
50x10
50x10
50x8

Comments:Overall a excellent day, back on track after the deload. The Bench was almost easy, still place for improvement.

Crankman
11-19-2008, 07:27 PM
Template for Cycle 4

Wave 1

75% x 5
80% x 5
85% x 5

Wave 2

80% x 3
85% x 3
90% x 3

Wave 3

75% x 5
85% x 3
95% x 1

Wave 4 (Deload)

60% x 5
65% x 5
70% x 5

The main lift with a upper/lower split.

Upper 1/ Bench
Very simliar to Defranco Max effort bench Day with a focus on flat press.

Lower 1/ Deads day
Similar to Jim Wendler big but boring Deads day with focus on hamstring.

Upper 2/ Push Press
Again Similar to Defranco Rep day with a focus on shoulder and incline press.

Lower 2/ Squat day.
Similar to a squat day bodybuilder template from Jim 5/3/1 book.

And for the exercices selections:

Dips
Incline Press
DB Pressing
Chins
DB Rows
Bent Over Rows
GHR
Leg Curls
Lunges
Leg Press
______________

Crankman
11-20-2008, 12:52 PM
Well..About my previous post..it was a good on paper but with my freaking crazy work i wont be able to train today..so Its very hard for me to do 4 workout every week on a steady base.
So what im going to do is used ws4sb template and when possible shoot for a 4th day(vanity day) and do conditionning,complexes,circuit,calves..this kind of stuff.
The other change will be my max lower body,it will be a max squat/deadlift and on the rep day i do my push press as the first exercices...That the CRANKMAN TEMPLATE!!
Of course i will follow the 5/3/1 for those main lift(bench,squat,deads,push press)..

Ok cia tommorow i still have to work!

Crankman
11-21-2008, 09:55 AM
Well freaking crazy week at work..had to modified the template...so scroll down to find out!

Crankman
11-21-2008, 10:02 AM
Friday Nov21

Cycle 4/Wave 1
Squat/Deadlift

-Squat
215x5
230x5
240x5 (didnt feel to do more this week)

-Deadlift
245x5
260x5
275x6 PR

-Split Squat front foot elevated
50x8
50x6
25x8

-Straight leg deadlift
135x10
185x8
185x8

And just for fun i did two sets of the following:
-Leg curls
-Leg extension
-Abs Pulldown

Comments:
Mood:4/5
Energy:4/5

Crazy how my squat form is so much better..now i doing real full squat..ass on the ground almost!

Crankman
03-15-2009, 04:56 PM
IM BACK ON WBB

Today Mar15,

Well im still doing the 5/3/1, just started my 8th cycle, i been updated my log on t-nation but not here for last few months. Lately got the email of the new WBB and reading the forum...i found this place more friendly, i mean t-nation is good but there stuff (internet bashing,guru etc) ..i dont really like...

So i will post my log here and hopefully will have fun.

Here a few stats:
Personnal Record

Overhead Press:135x4 &120x7
Deadlift:300x6 & 320x4
Bench:225x5 & 210x8
Squat:250x6 & 280x3

Weight:194 and about 14%bf on 6ft and 34years old.


Recently had a elbow injury and it had a negative impact on my pressing movement. So i just lower all my percentages and will go up slowly..
For accessory i just do listen my body but something similar to Defranco and Wendler stuff...Nothing is set in stone other then the main EXERCICES..

Also and this is for the fun of it, once in a while i will simulate a powerlifting meet, here some goal for 2009.

Bench :275
Deadlift:405
Squat:350

That about it i think..i will also try to get some video in..

By the way i know im not strong but i love the iron game!!!!

Crankman
03-15-2009, 05:24 PM
Cycle #8, as i wanna do more reps: (minus from previous cycle)

Next Cycle:

Overhead Press based on 115(-20)
75%-85
80%-90
85%-95
90%-105
95%-110

Deadlifts based on 290 (-35)
75%-215
80%-235
85%-245
90%-260
95%-275

Bench Press based on 205(-20)
75%-155
80%-165
85%-175
90%-185
95%-195

Back Squat based on 265 (-20)
75%-200
80%-215
85%-225
90%-240
95%-250

My elbow is not at 100% but the weight reduction should help , also i was told my push press is more a military one, i have a little swing from the legs, mixed of military and push press so lets called it a Overhead Press...

link to my t-nation journal:
http://www.t-nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/crankman_531?id=2530861&pageNo=0

geoffsherman
03-15-2009, 06:54 PM
Welcome back and good to have you.

Crankman
03-17-2009, 03:54 AM
Saturday March 14


Overhead Press
Cycle #8/Wave 1

Military Press:
warmup: 45x10, 65x5, 75x5
workset: 85x5, 90x5, 95x10

Dips:bw only, goal 5x10
10,10,8,8,7 = 43reps

Pullups:
10 sets of 3reps,split over the course of the workout

Crankman
03-17-2009, 04:04 AM
Monday March 16

Deadlift
Cycle #8/Wave 1

Deadlift:
warmup: 135x5, 185x5, 185x5
workset: 215x5, 235x5, 245x10 that another start!

Leg Curls:85x10, 100x10, 100x10

LegPress:5 plates/sideX10 (3sets)

Weighted Crunches:2 sets of many reps


Comments:
Not a bad start,still place for a few more reps here but didnt wanna go crazy..
Got Jim new 5/3/1 manual , you wont learn much if you already know the program but its a good piece of work and for 20$ a very good deal!

Crankman
03-18-2009, 11:29 AM
Tuesday March 17

Bench
Cycle #8/Wave 1

Bench:
warmup: 45x10, 135x5, 135x5
workset: 155x5, 165x5, 175x10 lol

Dips:5x10reps
10,10,10,8,8 = 46reps pr by 3 reps

Pullups:
10 sets of 3 reps

Dumbell Rows:no straps
50x10, 75x10, 90x10

Triceps Rope Pushdown:
About 5 or 6 sets, heavy & medium


Comments:
My straps are in the garbage, no more straps on deadlift or any exercices!
175x10,well not really good, my elbow still not 100% so i take this as a PR and will work it from here!

Crankman
03-18-2009, 11:31 AM
Wednesday March 18

Squat
Cycle #8/Wave 1

Squat:
warmup: 135x5, 185x5
workset: 200x5, 210x5, 225x10 ok!!

45"Reverse Hyper:
3 sets of 10reps bw only

LegPress:
4plates x10
5plates x10
6plates x5 (hard on kneeesss)

Abs:
A bunch of abs pulldown

Cardio:
15 minutes on bike with 3 sprints of one minute.

Comments:
225x10 is a good start, im ok with it.


Resume wave 1 with Jim Wendler estimate one rep max calculator formula:

Overhead Press:95x10 = 126 not good as i did 135x4

Deadlift:245x10 = 326 not good as i did 315x4

Bench:175x10 = 233 not good, previous 225x5 and one rep max last year about 260

Squat:225x10 = 299 ok since i did 280x3 as previous pr.

To resume maybe i didnt bust my ass enough on the first wave, my elbow injury is a factor for overhead and bench press for sure, i know there a few more reps in the tank for deads...so maybe that not that BAD!!!

Crankman
03-20-2009, 07:15 AM
Thursday March 1

Overhead Press
Cycle #8/Wave 2

Overhead Press:
warmup: barx10, 65x5,85x3
work set: 90x3, 95x5, 105x9

Pullups:10 sets of 3 reps split in superset
with ovhp and Db Incline Press

Dumbell Incline Press:
50x10, 55x10, 65x8, 70x6, 50x12

DB Shrugs:
70x10, 70x10, 70x18

Triceps Bands Pistons Pushdown:
100 reps total