Welcome to my log,
You can take a look at my old log.
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...
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.
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
Best 2011 Performance:
Bench - 185x9 and 195x7 both 1rm formula - 240lbs
Let’s have fun and Welcome!
[b]Wednesday May 18
Military Press:[/b]
Worked up to 95x12 (1rm - 133lbs)
Assistance :
Bent Over-Row - 5 sets of 10 reps
Conditioning:
Arena Stairs - 14 sprints in 10 minutes with the 25lbs weight vest
[b]Thursday May 19
Deadlift:[/b]
Worked up to 280x10 (1rm - 373lbs) 1 lbs PR !!
Assistance :
Good Morning - 3 sets of 10 reps
Conditioning:
Arena Stairs - 17 sprints in 10 minutes with the 25lbs weight vest
[b]Friday May 20
Bench Press:[/b]
Worked up to 180x10 (1rm - 240) Best in a while !!
Assistance :
Trx Inverted Row(feet on floor) 6 sets of 6 reps@80lbs
Also some triceps pushdown and face pulls.
Conditioning:
Arena Stairs for One lap around the rink - 7 min 30 secs
[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 !
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
Conditioning:
Arena Stairs for One lap around the rink - 5 min 55 secs PR ! Today I was in shape!
[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
[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
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 !!
[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)
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.
[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;
each round took about 2 minutes, need a timer !
[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
Conditioning:
10 minutes of slegehammer on tire - 154 reps total
[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
Assistance :
Bulgarian Split Squat - bw+20lbs x 10 reps
Conditioning:
Arena Stairs - 25 sprints in 10 minutes (by set of 5, 5 sprints/rest…etc)