T Nation

CRANKMAN NOV LOG !!


#1

Welcome to my log,

You can take a look at my old log.
http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/crankman_531

I know there a lots of 5/3/1 log here, since I did not post here in a while but I never stop doing 5/3/1. I had some issue last year and was unable to train very hard for a while but since January of this year, thing are way better so I tought posting my log could be fun !

Yesterday Jim new ebook came out (5/3/1 Powerlifting) and it was exactly what I needed.
A new start, refresh.

So I gonna follow the NOV template, well I was already doing something similar but hey..I said its a new start!!

Actual Training Max for this 5/3/1 cycle:

Bench - 205lbs
Squat - 270lbs
Military - 110lbs (just reset)
Deadlift - 325lbs

Best 2011 Performance:

Bench - 185x9 and 195x7 both 1rm formula - 240lbs
Squat - 300x1 and place for more (did test a real 1rm on this lift)
Military - 125x4 1rm formula - 142lbs (strict Press)
Deadlift - 310x6 1rm formula - 372lbs (touch and go)

Let's have fun and Welcome!


#2

[b]Wednesday May 18

Military Press:[/b]

Worked up to 95x12 (1rm - 133lbs)

Assistance:

Bent Over-Row - 5 sets of 10 reps
Dips - 5 sets of 10 reps
Curls - 3 sets of 10 reps

Conditioning:

Arena Stairs - 14 sprints in 10 minutes with the 25lbs weight vest


#3

[b]Thursday May 19

Deadlift:[/b]

Worked up to 280x10 (1rm - 373lbs) 1 lbs PR !!

Assistance:

Good Morning - 3 sets of 10 reps
Barbell Rollout - 4 sets of 10 reps

Conditioning:

Arena Stairs - 17 sprints in 10 minutes with the 25lbs weight vest


#4

[b]Friday May 20

Bench Press:[/b]

Worked up to 180x10 (1rm - 240) Best in a while !!
back off @ 135x15

Assistance:

Trx Inverted Row(feet on floor) 6 sets of 6 reps
Incline Bench Press - 135x7, 135x7, 135x8
One Arm DB Rows - 3 sets of 10 reps @80lbs

Also some triceps pushdown and face pulls.

Conditioning:

Arena Stairs for One lap around the rink - 7 min 30 secs


#5

[b]Saturday May 21

Squat:[/b]

Worked up to 230x7 (1rm - 284lbs)

Assistance:

None

Conditioning:

Prowler - Heavy 2 plates on each side 180lbs - 6 x 25 yards

Not pushing much today but short and good workout !


#6

After a few days off...

[b]Wednesday May 25

Military Press:[/b]

Worked up to 100x11 (1rm - 137lbs) good !

Assistance:

Dips (3 sets of max reps) - 20, 11, 8 for 39 reps
Towel Chinups - 7 sets of 3 reps over the course of the workout
Shrugs - A few sets with a barbell, lost the count!
Triceps - A few sets of V-bar pushdown

Conditioning:

Arena Stairs for One lap around the rink - 5 min 55 secs PR ! Today I was in shape!


#7

[b]Thursday May 26

Deadlift:[/b]

Worked up to 295x5 (1rm - 344lbs) Not pushing much today

Assistance:

Situps- 3 sets of 12 reps with weight vest

Conditioning:

375lbs Tire Flips for 10 minutes - 55 flips

The tire is a new toy we have at the gym


#8

[b]Saturday May 28

Squat:[/b]

Worked up to 245x3 Not pushing the last set

Assistance:

Walking Lunges - 3 sets of 10 reps/leg wearing 25lbs weight vest
Romanian Deadlift - 3 sets of 10 reps

Conditioning:

None

*Decided to squat as a football team were taken all the bench racks. Felt like squatting to I switch the order, no big deal !!


#9

[b]Tuesday May 31

Bench Press:[/b]

Worked up to 185x3 Not pushing the last set

Assistance:

Towel Chinups - 5 sets of 3 reps (superset with bench)
Flat DB Press- 2 sets of high reps, 50x23, 50x15
Seated Row (wide grip) - 4 sets of 15 reps
V-Bar Triceps push-down - 4 sets of 15 reps
DB Shrugs (one sec hold top) - 3 sets of 12 reps
Lateral Raises - 3 sets of 12 reps

Most of that stuff was done in superset

Conditioning:

Push the Prowler for 15 yards, push the prowler for another 15 years, then battling ropes for 30 seconds.
-Repeat for 5 rounds !


#10

[b]Wednesday June 01

Box jump - 3 sets of 3 reps bodyweight only/ 1 set of 3 reps with the 20lbs weight vest

Deadlift:[/b]

Worked up to 310x6 (1rm - 372lbs) good 1lb short of pr but good !!

Assistance:

Dumbbell side bends - 3 sets of 12 reps - ramping the weight

Conditioning:

Circuit: 4 rounds of;
-Sledge Hammer 5 with each hands
-Prowler 30 yars with 90lbs on it
-Battling ropes for 30 secs
-Jump on tire 10 times

each round took about 2 minutes, need a timer !


#11

[b]Saturday June 04

Military Press:[/b]

Worked up to 105x10 (1rm - 140lbs) Very good !

Assistance:

Chins(3 sets of max reps) - 11, 6, 4 for 21 reps
One-arm bench press - 65x5, 70x5, 75x5

Conditioning:

10 minutes of slegehammer on tire - 154 reps total


#12

[b]Tuesday June 07

10 reps of Seated Box Jump with 20lbs weight vest, about 30 inches

Squat:[/b]

Worked up to 255x7 (1rm- 314lbs) BIG TIME PR
there was still place for one or two more reps !

Assistance:

Bulgarian Split Squat - bw+20lbs x 10 reps
bw+70lbs x 10 reps (20lbs weight vest and 25lbs dbs/ea)

Conditioning:

Arena Stairs - 25 sprints in 10 minutes (by set of 5, 5 sprints/rest...etc)