Crankman 5/3/1

Training Training Logs
61

Wednesday Nov19

Ok back on track today, Deload is freaking over and been crazy at work monday and tuesday.So i split my next4 workout with 5/3/1 and bodybuilder template. Stay tune more update later today!

Now im leaving for the arena. Will start with some GPP. Hockey game(1h30min) against best team in our funny league!

62

What exercises did you pick for the bodybuilder template?

63

Dudes, look at the next post…it won’t be the bodybuilder template from the book but kind of a mix of DeFranco skinny bastard template and also similar to what Wendler been written about the 5/3/1 for a while now on elitefts…I like big bang exercices!!

64

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

65

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.

66

[quote]crankMAN wrote:

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
______________[/quote]

I’m game. Looks like a lot of fun. And if I recall, our lift maxes are pretty similar, but I have a little more chub on you (245).

67

Any reason you don’t do the back work on the deadlift day. Or is it deadlift with shoulder work?

68

[quote]TheDudeAbides wrote:
Any reason you don’t do the back work on the deadlift day. Or is it deadlift with shoulder work?[/quote]

There enough back work on my 2 upper body days…wanna focus on form doing my low and high rep sets! So i have back work on 3 different days…!!

69

[quote]crankMAN wrote:
TheDudeAbides wrote:
Any reason you don’t do the back work on the deadlift day. Or is it deadlift with shoulder work?

There enough back work on my 2 upper body days…wanna focus on form doing my low and high rep sets! So i have back work on 3 different days…!!
[/quote]

That’s actually a good idea. So if I got this right, two days of moderate back volume and one day of high intensity (5/3/1) volume.

70

[quote]TheDudeAbides wrote:
crankMAN wrote:
TheDudeAbides wrote:
Any reason you don’t do the back work on the deadlift day. Or is it deadlift with shoulder work?

There enough back work on my 2 upper body days…wanna focus on form doing my low and high rep sets! So i have back work on 3 different days…!!

That’s actually a good idea. So if I got this right, two days of moderate back volume and one day of high intensity (5/3/1) volume.[/quote]

Well…it was a good idea i agree…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!

71

You could still do the 4 day (split?) with 5/3/1. Those days do not have to fall in the same week.

Monday - military 5,5,5
Wednesday - deadlift 5,5,5
Friday - bench 5,5,5
Monday - squat 5,5,5
Wednesday - military 3,3,3
Friday - deadlift 3,3,3
Monday - bench 3,3,3
Wednesday - squat 3,3,3

or whatever happens to be the next training day. Remember, there are no rules.

72

Yes there no rules!!

I just dont like having my training on a 2 weeks periods…

73

I’m liking this… you remind me of me… here’s my shit… I just started though…

http://www.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/my_transformation_3;jsessionid=70A84BB59A11A4C3BA46B45DDB3923F3.hydra

74

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!

75

I noticed that you try to rep out the last set. Is that part of the program or something you added?

76

part of the program!!that the place for PR…not mandatory but part of the program!

77

Saturday Nov22

Honestly i did a high rep upper body training and some light cardio.
Back on track next week with Military press on the first weight session!

78

Monday Nov24

Cycle 4/Wave 1
GPP

Hockey game: 1h30min results in a 7-7 game. No winner!

79

Tuesday Nov25

Cycle 4/Wave 1
Push Press

-Push Press
100x5
110x5
115x7

-Dumbell Shoulder Press
60x8
60x6
50x8
50x8

-Upright Row
50x15
70x10
70x10
70x10

-Side Lateral
15x12
20x10
20x10
20x10

-Biceps - Ez Curls
ez+50x10
ez+50x10
ez+60x8
ez+60x9

Overall good session but i hate doing side lateral, some pain in the elbow, upright row little boring…so that why i might ditch the push press from my 5/3/1 template and might do someting more similar to ws4sb template…just look at the WS4SB appreciation thread…

But this week i continue the bodybuilder template.

80

Wednesday Nov26

Cycle 4/Wave 2
Deadlift

-Deadlift
260x3
275x3
295x4

-Pullups
bwx8
bwx8
bwx7
bwx6

-One Arm DB Rows
80x8
80x8
80x8
80x8
90x7 (just a test, really good)

-Back Raise 45degre
4 sets of 10 reps

-Abs Pulldown
4 sets of 10 reps