[quote]Apostate wrote:
Nice workout! Do you feel like the strength you build on the 5/3/1 program will make Joe D’s Westside variation more effective? [/quote]
can’t tell after a few workout…well to give a idea i never did 285x4 on box squat…the eccentric ghr believe me you really feel them…
basically my twist or template with Joe D ws4sb is going to be:
Max upper - Bench Rotation
Max Lower - Dead or Squat rotation
Rep Upper - High rep upper stuff
Vanity Day(optional) - either conditioning,arms stuff,complexes,military press test…experiment some workout…
Also one of the resason im switching routine is i think i need more volume, you tell me big but boring wendler is high volume…yes but kind of boring especially after 12cycles and i feel the need to do something else…a new approach…
And my best gain ever were on Defranco template…so why not??
1)Dumbell Press(flat palms out)3xMax
75x12
75x8
75x6
total 26 reps
2)Rolling DB Triceps Extension(4x10)
35x10
35x8
30x8
30x6
3)Chinups(close palms facing each others)
bwx12
bwx8
bwx4
total 24 reps
4)Barbell Shrugs
135x10
135x20
5)Gun Show:Hammer Curls
30x8
30x8
30x8
Good solid workout within 45minutes,short rest, im really happy with the chinups, i think i can even do more then 12…maybe 14 or 15…will see next week!
Nice work! Those rolling DB Extensions can really blow up the tris. That in one exercise that really surprised me. It does not look like much, but you can get a lot out of doing those.
1)Decline Bench Press (5x5)
135x5 warm up
135x5 warm up
185x5
195x5
205x5
215x5
225x5 +1 from last week(225x4)
230x4 extra work
2)Supplemental Exercice
Flat DB bench press palms in
50x17 +2 last week
50x12 +1 last week
3)Horizontal pulling / Rear delt superset
-One Arm DB Rows
90x5
95x5
100x5
70x14
-Face Pulls (4 sets of 10reps)
Now its time for for Energy System:
-3 Round of BB Complexes, 6 reps/exercices
Front Squat
Overhead Press
Back Squat
Wide Grip Upright Row
Romanian Deadlift
Regular Deadlift
Barbell Curl
Those complexes are really kicking my asssss…and also my low back, i have some pain in that area…dont know what going on, first time i ever got that…salt bath coming and i will think of something to do complexes, maybe more low back friend. They are really hard on the grip also…The front squat and overhead press are killing my low back!!
Max Lower (routine feature in my greatest gain ever Joe DeFranco)
1-Box Squat (6x3) parralel box
135x5 warmup
185x5 warmup
205x3
225x3
245x3
265x3
285x3
305x3 got it!!
Burnout set 75% of max weight
215x11 one more then last week
2-Excentric Natural Glute-Ham Raise
3 sets of 5 reps
3-Bulagarian Split Squat front foot elevated
-20lbs db x 10
-20lbs db x 10
-20lbs db x 8
4-Standing Calf Raise
3 sets of 60 secs…ouach…
I dont have any comments today…oh the 5/3/1 article on front page of t-muscle was nice…one day i go back to it!
Max Lower (routine feature in my greatest gain ever Joe DeFranco)
1-Box Squat (6x3) parralel box
135x5 warmup
185x5 warmup
205x3
225x3
245x3
265x3
285x3
305x3 got it!!
Burnout set 75% of max weight
215x11 one more then last week
2-Excentric Natural Glute-Ham Raise
3 sets of 5 reps
3-Bulagarian Split Squat front foot elevated
-20lbs db x 10
-20lbs db x 10
-20lbs db x 8
4-Standing Calf Raise
3 sets of 60 secs…ouach…
I dont have any comments today…oh the 5/3/1 article on front page of t-muscle was nice…one day i go back to it!
[/quote]
Good job on the squats, man. I’m going to try your 30 sec calf raise, aka the crank raise
1)Dumbell Press(flat palms out)3xMax
75x13 +1
75x8
75x7 +1
total 28 reps (2 more vs last week)
2)Rolling DB Triceps Extension(4x10)
35x8
35x8
35x8
35x8
3)Chinups(close palms facing each others)
bwx12
bwx5
bwx5
total 22 reps
4)Lat Pulldown (pullups grip)
150x5
135x10
105x12
4)Dumbell Iso Hold Shrugs
80x8
80x8 rest 15sec 50x5
5)Gun Show:Hammer Curls
35x8
35x8
35x8
Happy with today workout: improvement on all exercices almost, only the chinups 2nd and 3rd sets give me a hard time. Im curious to see what the new T-Nation super program is…i bodybuild but the rumor said there will also have a variation for athlete or sports…
Well after 5 days out off the gym i will make a comeback tomorrow and try to stick to the new plan i designed, been reading a lot about training last few day. So it will be again Wendler 5/3/1 and each workout i will select exercices approved in the book and the workout will be similar to the trimvirate and big but boring …with some twist,adding calves,arms,depends on how i feel day to day…
Here the full plan:
Estimate one rep max: Training Max
Push Press:150 Push Press:135
Trap Bar Deadlift:360 Trap Bar Deadlift:325
Becnh:245 Bench:220
Squat:310 Squat:280
On motivation, how not to talk about Dave Tate video death squat , seeing all those big guys at elitefts squatting big etc..How not to liste to Jim??
also finish with the weight cut,now its time to get big,im around 192 as we speak,first goal 210..so all training days are now high carbs, will try eat carbs from clean source but a cheat is permitted!!
For those who follwing …i change the template last night around 18:00 pm july 15!!
Crank, first of all I am glad you found a way to stick with the 5/3/1 program and still keep it interesting. I know you said you were burning out doing BBB all the time. I guess he didn’t name it that for nothing because it seems like it got really old for you.
I am interested to follow see and see how you like the extra variation. It looks like a solid program. Good work!
Push Press(workout A):
(65%)-90x5
(75%)-100x5
(85%)-115x10 PR by 2 reps (last time used 115x8)
DB Military:
50x10 for 3 sets
Chinups:
bodyweight+25lbs for 5 sets of 5 reps
EZ Bar Curl:
Ez bar+50x13x6x4 Rest pause style
DB Hammer Curl:
35x9 each arm (one set only)
Great PR on push press,i think my technique is a little better also, more explosion from the leg drive. I wanna say thanks to Ruggerlife, i tought about doing all accessory based on dc style but i wont, not now…but i add dc stuff(rest pause) on arms and calves for now…maybe a 20reps sets on squat,deads…will see…!!
[quote]crankMAN wrote:
Cycle 12/Wave 1 - THE EXPERIMENT
[/quote]
That has a nice ring to it.
And hey, no problem, I’m interested to see how this goes for you. Hopefully you’ll hit on something that really works well and the rest of us can steal it from you.
Trap Bar Deadlift:
(65%)-210x5
(75%)-245x5
(85%)-275x9 no Pr but very close
Good Mornning:
4 sets of 10reps with 135lbs
Abs:
30 reps of sit up.
On the trap bar i did 295x8 and 270x9 in the past, i didnt feel great today so its not a bad performance!!
Good morning were good, i think my form is really good on those, long time since i performed this exercice…i do more in the future!
Bench Press:
(65%)-145x5
(75%)-165x5
(85%)-185x11 PR YES(i used 185 3 times in the past,got 10reps 3 times,today did better)
DB Bench Press:
80x9
80x7
80x6
total 23 reps
Bodyweight Dips:
10
10
8
total 28 reps
Tate Press(new to me):
20x10
30x8
30x8
Standing DB Power Clean
15x10
15x9
Im gonna try to repeat the same workout and beat my scores on Db press and dips, that why i wrote the total.
Overall very good workout for a 3rd day in a row in the gym…tommorow squat and off on sunday!
Great work on the PR! It is nice to finally break on you have had for a while. I like the way you are setting this up so far. It is interesting to follow.
Squat:
(65%)-180x5
(75%)-210x5
(85%)-235x11 PR YES(Back in april i did 235x10 so one more rep)I knew i had to hit 11,but this last set almost killed me…ahah…saw black point on the wall…my head feeling weird…
Bulgarian Split Squat:(after squat im crazy!)
20lbs db each side x10
20lbs db each side x8
Bodyweight only left leg in front x12, right leg in front x8…sore…
Leg Curl:
90x10
90x10
105x10 rest 30 secs/105x3 …im dead!!
Ok 4 pr in almost 4 workout back to back non stop 4 days in a row…Next week i try to plan my workout in a decent way!!
Happy with another Pr, late in the week to start but working so many hours this week…this is a early morning session…Workout didnot exceed 40min…that why the 5/3/1 is such a good match in my life…
For the last 3 weeks, i was kind of tired to check what i eat, well im lucky im not to fat,my weight as we speak is 196, so i gained 4 pounds in about 3 weeks…not bad…not that i was eating so much but i got my hands on a lots of chocolate…
So with all the stuff(books) and article collection i have about dieting, i came up with this plan to start…
Monday, Wednesday, and Friday – no carb days
Tuesday and Saturday – high carb days
Thursday and Sunday – low carb days
A few notes on why and what i can do;
Saturday is kind of high carb+
Carbs are acceptable for your carb meals
May drink alcohol during one of your carb meals
Must keep fats as low as possible (except continue with fish oil supplementation)
I can switch a low or a no carb days depending of the week schdule(office party,hot date!!)
Trap Bar Deadlift:
(70%)-225x3
(80%)-260x3
(90%)-290x8 Tied my Pr(ok i did 295x8 before,almost the same)
45’Back Raise:
4 sets of 10 reps
Abs:
2 sets of dumbell side bends
2 sets of abs pulldown
2 sets of decline cruches
Cardio On Elliptical:
20 minutes/241 calories
Good ,not great, wake up to early,im thinking about going back to regular deadlift, trapbar is fun but not the same!!Thursay was low carb, today zero carbs…so tommorow high carbs,bench workout…good!!
