Jim Wendler Worship and Obscure Exercises

**yeksetm** · 01-11-2011, 05:38 AM

Gaz

What rest periods do you use just for 531 element of your workout? Also would it be possible to do the military press on the same day as squats or would it impede the progress?

Cheers
yeksetm

**Gazhole** · 01-11-2011, 05:50 AM

Originally Posted by yeksetm

Gaz

What rest periods do you use just for 531 element of your workout? Also would it be possible to do the military press on the same day as squats or would it impede the progress?

Cheers
yeksetm

I did a few workouts near the end of my third 5/3/1 Cycle like that and it didn't seem to affect the session. In the book Wendler gives that as an option for training twice a week.

Workout A - Squats, Military, 2x Accessory Movements
Workout B - Deads, Bench, 2x Accessory Movements

I would only train 5/3/1 twice a week on a setup like that, and add something else in for the other 1 or 2 days you're training that week. Conditioning or something?

It should work just as well so long as you still work hard at getting stronger!

**juggernaut** · 01-11-2011, 05:53 AM

Originally Posted by Gazhole

Can i drink the beer each set to do a reverse pyramid?

And i dunno if you saw up there, but All-Out is great

Thanks I'm happy you like it!

Beer has actually been shown to be a great post workout drink believe it or not! You'll need to add some protein to it, but go for it!

When I was a landscaper waaaaaay back when, the first thing I'd reach for on a hot August Jersey heat day was a Coors Light and some hard boiled eggs.

**Gazhole** · 01-11-2011, 05:54 AM

GPP - A

Max Rounds in 20:00 of:
Grappler x 20 Alternating Pulls @ Lv8
Plank x 60sec @ Bodyweight
Overhead Tricep x 6 @ 30kg / 66lbs DB

x 7 Rounds

***

First GPP workout and my lower back was destroyed thismorning so i ditched the sandbag workout and did one of the others instead. Went pretty well, didn't really work my CV too hard but my shoulders were on fire for the whole thing. I was having trouble holding the plank because of that rather than a core weakness!

**Gazhole** · 01-11-2011, 05:54 AM

Originally Posted by juggernaut

Thanks I'm happy you like it!

Beer has actually been shown to be a great post workout drink believe it or not! You'll need to add some protein to it, but go for it!

Whey + Beer? That's not gonna end well.

**juggernaut** · 01-11-2011, 05:56 AM

Beer as a Post Workout Drink

**juggernaut** · 01-11-2011, 05:57 AM

Turn the whey into a pudding and have it seperately

**yeksetm** · 01-11-2011, 06:25 AM

Gaz

What about your rest periods? Normally when I do 5x5 I stick to 2:00 minutes. I've got the 5/3/1 manual up in front of me and can't find a mention of RP.

Cheers

**juggernaut** · 01-11-2011, 06:31 AM

Originally Posted by yeksetm

Gaz

What about your rest periods? Normally when I do 5x5 I stick to 2:00 minutes. I've got the 5/3/1 manual up in front of me and can't find a mention of RP.

Cheers

A good rule to go by is your heart rate. When it comes back to a normal pace, you're ready to resume. A snatch can take me a good 2 minutes to resume whereas a chin would take about a minute.

**Gazhole** · 01-11-2011, 08:17 AM

Originally Posted by juggernaut

A good rule to go by is your heart rate. When it comes back to a normal pace, you're ready to resume. A snatch can take me a good 2 minutes to resume whereas a chin would take about a minute.

Yeah, it kinda depends on the exercise. For Squats and Deads i take a lot more than Bench and Military. Also depends how heavy you're going. I take more rest on 5/3/1 week than 5's week simply because i have to if i want to lift well on the 1+ set.

Go by feel like Jugg said. Heartrate gives you a ballpark, then just add to that whatever you need to get mentally prepared for the set.

Honestly, the only rest you really need to be worried about is the one before the rep-out set because the others are warmups or sub-max, and the rest period after that max set sorts itself out if you pushed hard enough. After a big set of legs on this program i need to lie down for a little while before accessory work, haha.

**yeksetm** · 01-11-2011, 08:55 AM

Thanks both great answers. Started today by finding my 1 rep squat, was alot higher than I expected. Quads aren't happy now!!!

**davegmb** · 01-11-2011, 03:56 PM

On the BGB workout at the min, looking to rip up now after a long time trying to pile it on. Any need to change my workout or just reduce calories and add in 15 mins of cardio at the end? Built says on her website she does the same workout but less sets, but no explanation, not sure why this would be unless its to make time for cardio? any ideas?

**Gazhole** · 01-11-2011, 04:23 PM

Originally Posted by davegmb

On the BGB workout at the min, looking to rip up now after a long time trying to pile it on. Any need to change my workout or just reduce calories and add in 15 mins of cardio at the end? Built says on her website she does the same workout but less sets, but no explanation, not sure why this would be unless its to make time for cardio? any ideas?

The only way to rip up is to reduce calories, just assume exercise burns no calories at all. It's probably best to ask her what she meant by reducing sets, but i can only assume to reduce the chance of causing more damage than you can repair when on a restricted diet. When you're in a surplus you can do whatever, but resources are a bit sparse when you're on a cut. Get in, get the work done, and get out, lol.

**juggernaut** · 01-12-2011, 10:30 AM

Originally Posted by davegmb

On the BGB workout at the min, looking to rip up now after a long time trying to pile it on. Any need to change my workout or just reduce calories and add in 15 mins of cardio at the end? Built says on her website she does the same workout but less sets, but no explanation, not sure why this would be unless its to make time for cardio? any ideas?

If I took a shot in the dark, I think what she meant is that the overall volume should be reduced because you're not going to be at your best while cutting. So strive for quality and make it count since you'll be in a calorie deficit.

**davegmb** · 01-12-2011, 11:11 AM

Originally Posted by juggernaut

If I took a shot in the dark, I think what she meant is that the overall volume should be reduced because you're not going to be at your best while cutting. So strive for quality and make it count since you'll be in a calorie deficit.

makes sense, thanks

**Gazhole** · 01-13-2011, 08:18 AM

5/3/1 Cycle 4 - Wave 1 - Workout B (Bench Press)

Bench Press (Warmup):
5 x 45kg / 99lbs
4 x 55kg / 121lbs
3 x 67.5kg / 148.5lbs

Bench Press (Work):
3 x 77.5kg / 170.5lbs
3 x 90kg / 198lbs
8 x 100kg / 220lbs

Bench Press (Singles):
1 x 102.5kg / 225.5lbs
1 x 105kg / 231lbs
1 x 107.5kg / 236.5lbs

Dips:
3 x 10 x BW + 15kg / 33lbs

Floor Press:
3 x 10 x 65kg / 143lbs

Axel Bent Over Rows:
3 x 10 x 70kg / 154lbs

Face Pulls:
2 x 15 x 16kg / 35.2lbs

***

Good one today. Overestimated weights for accessory work again, haha. Very happy with my max set of bench though. Wanna get that weight for ten reps next time. Singles were good. Trying to get my bench technique right for singles.

Rest of the workout was good, tiring. Dips were a lot of fun. Havent done them in ages.

GPP tomorrow, a grip-focused session at that.

**naturaltan** · 01-13-2011, 12:49 PM

NT piping in. Been a while since I've been on this forum and don't know many here anymore, so I'll just start by saying

**Gazhole** · 01-14-2011, 01:01 PM

Originally Posted by naturaltan

NT piping in. Been a while since I've been on this forum and don't know many here anymore, so I'll just start by saying

Welcome back!

**Gazhole** · 01-14-2011, 01:04 PM

GPP

Max rounds in 20:00 of...
40mtr Farmers Walk with 30kg / 66lbs DBs
10 x Cable Anti-Rotations per side with 16kg
10 x DB Hammer Curls per arm with 15kg DBs

x 7 Rounds

***

Got 7 again, lol. Was a fun circuit actually. Forearms were surprisingly dead even though the Farmers Walks were light as hell.

**Built** · 01-14-2011, 08:32 PM

Gaz - just getting caught up here and holy SHIT you're a strong mofo! Yes, those abs are under there. Not a doubt in the world.

(re the reduced volume - recovery isn't so great on reduced calories - you're not stimulating hypertrophy, just retention. Lift heavy, keep the volume down and the iron on the bar, and go home).

Gaz, for GPP work, how about complexes? Got Built? » Superior(ity) Complex(es)

**Gazhole** · 01-15-2011, 02:46 AM

Originally Posted by Built

Gaz - just getting caught up here and holy SHIT you're a strong mofo! Yes, those abs are under there. Not a doubt in the world.

(re the reduced volume - recovery isn't so great on reduced calories - you're not stimulating hypertrophy, just retention. Lift heavy, keep the volume down and the iron on the bar, and go home).

Gaz, for GPP work, how about complexes? Got Built? » Superior(ity) Complex(es)

Haha, thanks MA

Is 20 sets a session too much volume for cutting do you think? Its either 17 or 20 sets depending on whether you count the warmup sets or not. Would the reduced frequency im training heavy (only twice a week, instead of my usual 3) compensate a little if that is too high?

And nice idea on the complexes! Im gonna be making up the GPP as i go along so ill definitely try some of that next time!

**Built** · 01-15-2011, 12:20 PM

20 while cutting, at your age - you're fine until you hit 10% bodyfat.

**Gazhole** · 01-15-2011, 01:11 PM

Originally Posted by Built

20 while cutting, at your age - you're fine until you hit 10% bodyfat.

Hoorah! One of my training rules is always stay 20 sets or less per session anyway.

Gonna give a complex a shot next GPP day. Trying to decide which one looks more fun (i.e. less chance of death).

**PreMier** · 01-15-2011, 04:05 PM

no wonder you never answers my damn question!!! you started a new journal. dick

**Gazhole** · 01-16-2011, 07:33 AM

Originally Posted by PreMier

no wonder you never answers my damn question!!! you started a new journal. dick

Haha, just took a look now. Sorry about that.

The answer is no, i haven't! What is it?

**PreMier** · 01-16-2011, 09:25 AM

its just a bad ass gym, didnt know if you lived near it

Hercules Gym BBQ - with pics of Dorian

**Gazhole** · 01-16-2011, 11:05 AM

Originally Posted by PreMier

its just a bad ass gym, didnt know if you lived near it

Hercules Gym BBQ - with pics of Dorian

Looks pretty cool! Dorian Yates is the man.

It's about 200 miles away from me unfortunately.

A friend of mine trained at Temple Gym once, which was DY's gym for a long time and the one he trains in for his "Blood and Guts" DVD. He said it was great fun, but it was very BB orientated - apparently a few members saw him Deadlifting 400lbs off the floor and told him to do it off the rack and wear straps and a belt for safety...

Weird. Gym we both go to (and i work at) is totally 360 from that sort of mentality, and 400lbs is a pretty mid-range deadlifting number in our group. Technique takes care of safety, and lifting heavy shit off the floor is fun. Go figure. BB is strange, lol.

**Gazhole** · 01-17-2011, 08:29 AM

5/3/1 Cycle 4 - Wave 1 - Workout C (Squats)

Squats (Warmup):
5 x 65kg / 143lbs
4 x 82.5kg / 181.5lbs
3 x 97.5kg / 214.5lbs

Squats (Work):
3 x 115kg / 253lbs
3 x 130kg / 286lbs
8 x 147.5kg / 324.5lbs

Squats (Singles):
1 x 152.5kg / 335.5lbs
1 x 157.5kg / 346.5lbs
1 x 162.5kg / 357.5lbs

***

Just did the squats today since i have a lot to do. Will be doing the accessory work on it's own tomorrow with some LISS cardio i expect. Feeling drained, but my form and depth on those squats was as good as it's ever been, if not better. Very pleased.

**PreMier** · 01-17-2011, 09:36 AM

Originally Posted by Gazhole

Looks pretty cool! Dorian Yates is the man.

It's about 200 miles away from me unfortunately.

A friend of mine trained at Temple Gym once, which was DY's gym for a long time and the one he trains in for his "Blood and Guts" DVD. He said it was great fun, but it was very BB orientated - apparently a few members saw him Deadlifting 400lbs off the floor and told him to do it off the rack and wear straps and a belt for safety...

Weird. Gym we both go to (and i work at) is totally 360 from that sort of mentality, and 400lbs is a pretty mid-range deadlifting number in our group. Technique takes care of safety, and lifting heavy shit off the floor is fun. Go figure. BB is strange, lol.

Yep, I've got that DVD

Dorian is my fav BB.

They recently installed 2 lifting platforms at my gym for Olympic lifting/deadlifts. I haven't been lifting consistently for quite some time.. I'm just getting back into the swing of things, but I haven't lost too much strength I don't think. You've gotten pretty strong yourself, I look forward to following along

**Gazhole** · 01-18-2011, 05:24 AM

Originally Posted by PreMier

Yep, I've got that DVD

Dorian is my fav BB.

They recently installed 2 lifting platforms at my gym for Olympic lifting/deadlifts. I haven't been lifting consistently for quite some time.. I'm just getting back into the swing of things, but I haven't lost too much strength I don't think. You've gotten pretty strong yourself, I look forward to following along

Glad you're getting back to it! Gonna swing by your journal.

And thanks man, i've worked really hard the last 18 months and its paying off.

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