Crankman log..5-3-1 for recreationnal lifter!

[Crankman]

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]

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]

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]

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]

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]

Wednesday Sep10

Conditionning

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

[Crankman]

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]

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]

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]

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]

Monday Sep15

Conditionning

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

[Crankman]

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]

Saturday Sep20

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

Squat - 245x5, 285x3, 305x2

walking lunges - 2 trips
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Rack Pulls - 295x5, 315x3, 335x4

Pullups - bwx10, bw x6, bwx4 (terrible)
One Arm Db row - 50x12, 50x10
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Benchpress - 185x5, 210x3, 235x2

Dips - bwx17, bwx10, bwx7
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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]

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
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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]

Monday Sep22

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

[Crankman]

Wednesday Sep24

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

[Crankman]

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]

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]

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]

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]

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]

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]

Monday Oct06

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

[Crankman]

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]

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)