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.
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!
[b]Wednesday May 18
Worked up to 95x12 (1rm - 133lbs)
Bent Over-Row - 5 sets of 10 reps
Dips - 5 sets of 10 reps
Curls - 3 sets of 10 reps
Arena Stairs - 14 sprints in 10 minutes with the 25lbs weight vest
[b]Thursday May 19
Worked up to 280x10 (1rm - 373lbs) 1 lbs PR !!
Good Morning - 3 sets of 10 reps
Barbell Rollout - 4 sets of 10 reps
Arena Stairs - 17 sprints in 10 minutes with the 25lbs weight vest
[b]Friday May 20
Worked up to 180x10 (1rm - 240) Best in a while !!
back off @ 135x15
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.
Arena Stairs for One lap around the rink - 7 min 30 secs
[b]Saturday May 21
Worked up to 230x7 (1rm - 284lbs)
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
Worked up to 100x11 (1rm - 137lbs) good !
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
Arena Stairs for One lap around the rink - 5 min 55 secs PR ! Today I was in shape!
[b]Thursday May 26
Worked up to 295x5 (1rm - 344lbs) Not pushing much today
Situps- 3 sets of 12 reps with weight vest
375lbs Tire Flips for 10 minutes - 55 flips
The tire is a new toy we have at the gym
[b]Saturday May 28
Worked up to 245x3 Not pushing the last set
Walking Lunges - 3 sets of 10 reps/leg wearing 25lbs weight vest
Romanian Deadlift - 3 sets of 10 reps
*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
Worked up to 185x3 Not pushing the last set
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
Push the Prowler for 15 yards, push the prowler for another 15 years, then battling ropes for 30 seconds.
-Repeat for 5 rounds !
[b]Wednesday June 01
Box jump - 3 sets of 3 reps bodyweight only/ 1 set of 3 reps with the 20lbs weight vest
Worked up to 310x6 (1rm - 372lbs) good 1lb short of pr but good !!
Dumbbell side bends - 3 sets of 12 reps - ramping the weight
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 !
[b]Saturday June 04
Worked up to 105x10 (1rm - 140lbs) Very good !
Chins(3 sets of max reps) - 11, 6, 4 for 21 reps
One-arm bench press - 65x5, 70x5, 75x5
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
Worked up to 255x7 (1rm- 314lbs) BIG TIME PR
there was still place for one or two more reps !
Bulgarian Split Squat - bw+20lbs x 10 reps
bw+70lbs x 10 reps (20lbs weight vest and 25lbs dbs/ea)
Arena Stairs - 25 sprints in 10 minutes (by set of 5, 5 sprints/rest…etc)