Crankman 5/3/1

Training Training Logs
281

Sunday Jul 26

Cycle 12/Wave 2 - THE EXPERIMENT

Squat:
(70%)-195x3
(80%)-225x3
(90%)-250x6 No record today but that fine…didnt sleep well last few days

Hack Squat:
180x10
180x10
230x10

Leg Curl:
90x10
90x10
Rest Pause Drop Set:
120x8 rest 30sec
120x4 no rest and
75x6 rest 30sec
75x5

Calves:
3 sets of 10 reps, slow decent,strech and explode to the top!!

Streching after all exercices!!

For the upcoming week i want to boost the volume…this week i did some rest pause stuff…next week more volume …

Push Press - 5/3/1
Military Press - 5 sets of 10 reps
Pullups or Chinups - 50 to 100 reps
BB or DB Curl - 5 sets of 10 reps

Deadlift - 5/3/1
Deadlift - 5 sets of 10 reps
Ab Wheels - 5 sets of 10-15 reps

Bench Press - 5/3/1
Incline Bench or DB - 5 sets of 10 reps
One Arm DB Row - 5 sets of 10 reps
Dips - 50 to 100 reps total
Reverse Curl or Zottman Curl - 5 sets of 10 reps

Squat - 5/3/1
Lunges - 5 sets of 10 reps
Good Morning - 5 sets of 10 reps
Hanging Leg Raises - 5 sets of 10 reps

282

Tuesday Jul 28

Cycle 12/Wave 3 - THE EXPERIMENT

Push Press:
(75%)-100x5
(85%)-115x3
(95%)-130x6 Big PR(similar weight in the past,130x4,135x5…)Happy Day!!

Military Press:(5x10)
95x8
95x7
85x8
85x8
85x8

Chinups:(50 to 100reps)
10 sets of 5 reps (all bodyweight only)

EZ Bar Curl:(5x10)
ez+50x10
ez+60x8
ez+60x7
ez+60x6
ez+50x7

Comments:Nice to finnaly get improvement on push press, template of today workout courtesy of Chase Karnes…
i think 5x10 in now my way of training!!(5x10 is aa window…i have some goal with this also,like 5x10 with 95 on military after push press…stuff like this)

283

Wednesday Jul 29

Cycle 12/Wave 3 - THE EXPERIMENT

Deadlift: Yes Regular deadlift!!
(75%)-235x5
(85%)-265x3
(95%)-295x5 deadstart from the floor

Deadlift:(5x10)
295x5 yes same as previous set but touch and go to see the diffence
225x8 ds(deadstart)
185x8 ds
185x8 ds…im dead!!!

45’Back Raise:
3 sets of 8 reps - low back is already dead!

Ab Wheels Rollout:
1 set of 10 rep
1 set of 9 rep

Now why no trapbar today …it disapear…cannot find it in the gym so thanks to my blackberry i found the number for last time i did regular deadlift. Last time i did 295x8 but touch and go style, i think but im not sure about it…maybe i should ask to Jim, the book say both options are fine…so will say 295x5 is ok. Now the 5x10 window on deadlift is a killer…cannot completed all the sets and reps, also a killer for my hands!!

284

Friday Jul 31

Cycle 12/Wave 3 - THE EXPERIMENT

Bench Press:
(75%)-165x5
(85%)-185x3
(95%)-210x7 Best performance since february, grip a little closer,maybe another rep with a spotter…not far from a short goal of doing 225x5…

DB Incline Press:
60x10
70x10
80x5

Flat Dumbell Flyes:
1 set of 20 reps with 30lbs db

One Arm DB Row(Kroc Row):
70x10
80x10
90x10
100x6/right arm & 100x5/left arm

Zottman Curl:
2 sets

Pinwheels Curl:
1 set

Happy with today workout, Kroc row im really getting better and a good day on the bench!!Now time to eat!!
I also finish setting up a new plan for my next wave…to continue!!

285

Sunday Aug 02

Cycle 12/Wave 3 - THE EXPERIMENT

Squat:
(75%)-210x5
(85%)-245x3
(95%)-265x3 no record today and out of the gym right away!!

286

Tuesday Aug 04

2 weeks mission before vacations!!

Max Upper:

Bench Press:
barx10
135x5
155x5
185x3
205x3
215x3
225x2 with space for more
245x1 no spotter maybe another rep

DB Bench Press:
60x17
60x14
60x11

One Arm DB Row:
75x10
90x8
100x7

DB Shrugs:
80x10 isohold
80x8 isohold
80x12 max rep

DB Hammer Curl:
30x10
35x8x5x3 rest pause style!

Cardio:
One hour cutting the grass!!!

Since im not sure i fit perfectly in the 5/3/1 and i have 2 weeks before vacations and one sure deload week, got the idea of doing the routine that i got my best results on…Also the fact that i did some email corresponding with Mike Guadango(Defranco Star)..that guy is really a becoming a beast..so im back on ws4sb template for at least 2 weeks!! Lets break some PR!!

287

Wednesday Aug 05

Max Lower

Box Squat (parralel box)
135x5 warmup
185x5 warmup
205x2
225x2
245x2
265x2
285x2
315x2 Pr and gotta some kind of weird pain in my right knee aftre the last rep

Excentric Natural Glute-Ham Raise
3 sets of 5 reps

Bulagarian Split Squat
Bwx10
holding 25 plates across body x10

Standing Calf Raise (4 secs at bottom then explode)
3 sets to failure

288

Friday Aug 7

Dont know what is today workout name but it was goog!!

Push Press:
65x5
85x3
95x5
115x3
135x5 Pr!!

Did the push press in a similar way to a 5/3/1 workout bu wanna test my maxes at 135…last time i did 135x4…so its good!!

Barbell Complexes:
Military Press
Bent-Over Row
Back Squat
Romanian Deadlift
Barbell Curl

round 1 = 65lbs x 8 for all exercices
round 2 = 85lbs x 6 for all exercices but barbell curl x 4
round 3 = 65lbs x 6 for all exercices

Then out of the gym happy with today performance and almost puke!!

289

Congrats on the PR and those barbell complexes sound ridicules! Nice work!

290

Sunday Aug 09

Rep Upper /triset & superset with short rest special!!

Chest Tri-Set:2 rounds about 10-15 reps/exercice
-High Incline DB Press(50lbs)
-Flat DB Press(50lbs)
-Flat DB Flyes(25lbs)

Back Tri-Set:2 rounds about 10-15 reps/execice
-Wide Lat Pulldown(130lbs)
-Face Pulls(30lbs)
-Inverted Row(bw)

Shoulder Superset:2 rounds about 10-15 reps/execice
-Front Plate Raise (25lbs)
-DB Shrugs(70lbs)

Triceps Monster Set:2 rounds about 10-15 reps/execice
-Dips(bwx15x12)
-V-Bar Pushdown(60lbs)
-Band Pistons Pushdown(max rep about 15rep)

Workout was about 40min and got the job done!!
No need for boring cardio after this one.

This week is my final week before vacation:
My workout will be similar to 5/3/1 but i ramp the weight to a 5 rep max in the main exercice and superset and tri-set the accessory trying to cut some fat before vacation and deload week. When i get back…probably 5/3/1 again in mass gaining phase!!

291

Monday Aug 10

Today workout name : Squat Day Experience…not original!!

Box Squat:(the box is in fact a bench)ala Defranco Style
135x5
185x5
225x5
265x3
275x3
Regular Free Squat:
225x7
185x8
185x8
185x8

I was experimented my squat form that why so much work on box squat and free squat!!

Excentric Natural Glute-Ham Raise
2 sets of 5 reps

Leg Curl:
90x9x4x4 rp

Enough for the day…

292

[quote]crankMAN wrote:
When i get back…probably 5/3/1 again in mass gaining phase!![/quote]

This, is obviously the key to gaining strength. Enjoy the vacation, then come back and hammer the weights as if your life depended on it … ala Alpha

293

Yes dudes…i will continue with the 5/3/1 and as usual experiment the accessorry…stuff…something i wanna try,not sure i will but might be interresting to follow…i will think about it on vacation!

This is a copy from anothere thread but i wannna share it with my reader…hey almost 10000 peoples on my log…wow!!

ok…3 good one in less then 10 days…must be the most stupid gym…

Episode 1 -Last week,
Got at the gym for deadlift day, the idiot wearing sunglasses,170lbs…i saw him a few times before, worst form ever on deads and worst he trying good morning. Well we got there at the same time, i ask him what he will do,Deadlift and Good Morning, i tought oh no…Anyway to make it short, i ended giving some tips to the guy, maybe get a coach or start with easier movement, i told him it was to heavy for him and that he will killed his low back…Anyway he ended up doing his stuff, even the guy in the other power rack look at me and said…ouach!!

Episode 2- Still last week,
Im squatting in the power rack when a 160-170lbs, 17 or 18 years old kid got in the powerrack next to me, i look at him placing 2 plates/side +25 (275lbs), i tought well, he gonna squat 275 and now warmup…mut be a freaking beast…Anyway he almost felt on his back when he took the bar out of the pin,did 3 or 4 quarter knee rep and was unable to rerack the weight, had to help him…he said the pin were to high…at the same time i told him maybe you should warmup and learn how to squat parralel at least…What he did?? remove 25lbs plates and keep going on knee squat…!!

Episode 3 - Today
Again powerrack, worst thing its a big guy. maybe 215 and young, again no warmup and 3 plates/side squatting 1/4…I tought with the size of that guy what a waste of time.

Episode 4 - Today
2 high school kids next to me in the power rack, again 1/4 maybe less squatting 3 plates…then on the leg press and again 1/4 rep with 8/plates side, every exercices they were doing was shitty…maybe i should go see the high school football team and suggest they hired me!!

I should start a squat school!!

294

Tuesday Aug 11

Bench Day:

Bench:
barx10 warmup
135x5 warmup
155x3 warmup
165x5
185x3
210x6 One rep short of pr…no spotter otherwise 7 reps
225x3 i had to try it!

T-Bar Row: (keep adding weight until i dont get 6 reps)
1platex10
2platesx10
3platesx7
3platesx8
3plates+25x4

Military Press:(the goal is 8 reps minimum per set)
95x10
95x9
95x8
85x8
85x8

Then talk 5 minutes with ex girlfriend…ahah and got home to get my shake. Again today i saw 2 guys doin g 1/4 squat, amazing that gym!

295

Wednesday Aug 12

Deadlift Day:

Regular Deadlift:
135x5
185x5
225x5
275x3
295x7 (one rep short of pr)
315x3 (one rep short of pr)

Bulgarian Split Squat:
-25lbs plate across body x 10 (3 sets of 10 reps)

45``Back Raise:
-3 sets of 10 reps

Calves:
-3 sets of 10 to 12 reps with 10 secs in strech position

Abs:Skipped!!

Also one beautifull day at my friend pool…so the diet been screwed!!

296

[quote]crankMAN wrote:
Again today i saw 2 guys doin g 1/4 squat, amazing that gym![/quote]

Your numbers look solid. One cheat meal isn’t the end of anything.

I wonder what the people at the gym are trying to accomplish when doing this?

297

[quote]crankMAN wrote:
Wednesday Aug 12

Deadlift Day:

Regular Deadlift:
135x5
185x5
225x5
275x3
295x7 (one rep short of pr)
315x3 (one rep short of pr)

Bulgarian Split Squat:
-25lbs plate across body x 10 (3 sets of 10 reps)

45``Back Raise:
-3 sets of 10 reps

Calves:
-3 sets of 10 to 12 reps with 10 secs in strech position

Abs:Skipped!!

Also one beautifull day at my friend pool…so the diet been screwed!!

[/quote]

One rep shy of a PR is excellent. Does this mean you’re going back to straight bar DLs?

298

[quote]TheDudeAbides wrote:
crankMAN wrote:
Wednesday Aug 12

Deadlift Day:

Regular Deadlift:
135x5
185x5
225x5
275x3
295x7 (one rep short of pr)
315x3 (one rep short of pr)

Bulgarian Split Squat:
-25lbs plate across body x 10 (3 sets of 10 reps)

45``Back Raise:
-3 sets of 10 reps

Calves:
-3 sets of 10 to 12 reps with 10 secs in strech position

Abs:Skipped!!

Also one beautifull day at my friend pool…so the diet been screwed!!

One rep shy of a PR is excellent. Does this mean you’re going back to straight bar DLs?
[/quote]

Seems the trapbar been stolen…or with all my gym idiots…

299

Saturday Aug15

Push Press day and fullbody before deload and vacation to Vegas

Push Press:
barx8
65x5
95x5
115x3
135x8 PR BIG TIME + 3 Reps , absolutely amazing!!

DB Bench Press:
80x8 for 3 sets

Chinups:
bwx8x7x8x6 3 sets

*DB Press & Chinups superset with very short rest

Box Squat(low) Experiment:
135x5
185x5
225x5
245x5
265x3
275x3

Gun Show:
15 minutes of hammer curls and triceps pushdown

Comments:
On push press after 5 reps i tought, seems easy today…im gonna hit a Pr , a big one and i did, really happy!!
Box Squat Experiment is done with the aerobic bench, you know the one they used for step ups and jumping in ardio classes. So i put 5 plates each side and it work perfectly…this is how im gonna squat in the future…will start with 275x3 as a pr…
so that about it!! See ya in one week!

300

This is no me…just a example of my box squat set up!!