T Nation

Crankman 5/3/1

Inspired by Joe’s 5/3/1.
Here come Crankman 5/3/1.

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!!

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!!

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!!

Friday Sep05

Bench + stuff

Bench Press - 185x5, 195x5, 205x6

DB Bench Press - 70x8, 60x10, 60x10
Dips bodyweight - 10,8,6
Flys - 30x10, 30x10, 30x10
Triceps Pushdowns - 90x7, 75x10, 75x8, 75x6 + to failure

Comments; in and out of the gym in 60minutes

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

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…

Wednesday Sep10


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

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!!

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!!

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

Monday Sep15


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

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!

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)
One Arm Db row - 50x12, 50x10

Benchpress - 185x5, 210x3, 235x2

Dips - bwx17, bwx10, bwx7


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!

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!

Monday Sep22

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

Wednesday Sep24

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

Deload plan for the rest of the week.


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


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


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

  • some arms works,calves!

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.

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.

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!

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!