Jim Wendler Worship and Obscure Exercises

**Gazhole** · 02-06-2011, 12:33 PM

5/3/1 Cycle 4 - Wave 3 - Deadlifts

Deads (Warmup):
5 x 72.5kg / 159.5lbs
4 x 90kg / 198lbs
3 x 110kg / 242lbs

Deads (Work):
5 x 135kg / 297lbs
3 x 155kg / 341lbs
10 x 172.5kg / 379.5lbs

DB Rows:
3 x 10 x 50kg / 110lbs

***

So today was the day. Finished my shift at the gym, closed the shutters, threw down some All-Out and Creatine, took my shirt off and proceeded to GetLifting.

Few colleagues were training after-hours also, Deadlifts all around so i was happy. Clugs was going for a 1RM (on his deload week too, the guy is fucking nuts). MR was working in with me at the same weights. The Project had just finished a four-hour events day where he nearly racked the 200kg / 440lbs stone (which would have made him the first in Wales to lift that particular stone) so he was just there for moral support.

Warmups felt great and with the metal pumping the reps were clean and fast. Built up to my rep-out weight and bashed out a solid ten reps, then fell on the floor feeling incredibly light headed. Anybody who says lifting doesn't count for cardio is a fucking moron. Theres a video of this set to follow later on. Suffice to say im very fucking happy with the weight, the reps, and my form throughout the set.

MR managed five reps at the same top weight, which is awesome as his previous 1RM is 182.5kg / 401.5lbs and he weighs a fair bit less than me. Clugs, over the course of about 40 minutes and 5 attempts managed a huge 230kg / 506lbs at under 100kg / 220lbs bodyweight. It wasn't pretty but it finally went up and the rep totally fucking counted.

All in all a very good day for everybody!

**ihateschoolmt** · 02-06-2011, 01:25 PM

Good workout nice and simple I like it.

**davegmb** · 02-06-2011, 01:29 PM

Yeah great workout Gaz, by the way you website seems to be playing up or it was for me at least!

**Gazhole** · 02-06-2011, 03:53 PM

Thanks guys!

And yeah, my hosting just upgraded their server software so i expected a few bugs. I've had to disable a bunch of shit, but its working for now.

**LiftingMofo** · 02-06-2011, 11:41 PM

Originally Posted by Gazhole

5/3/1 Cycle 4 - Wave 3 - Deadlifts

Deads (Warmup):
5 x 72.5kg / 159.5lbs
4 x 90kg / 198lbs
3 x 110kg / 242lbs

Deads (Work):
5 x 135kg / 297lbs
3 x 155kg / 341lbs
10 x 172.5kg / 379.5lbs

DB Rows:
3 x 10 x 50kg / 110lbs

***

So today was the day. Finished my shift at the gym, closed the shutters, threw down some All-Out and Creatine, took my shirt off and proceeded to GetLifting.

Few colleagues were training after-hours also, Deadlifts all around so i was happy. Clugs was going for a 1RM (on his deload week too, the guy is fucking nuts). MR was working in with me at the same weights. The Project had just finished a four-hour events day where he nearly racked the 200kg / 440lbs stone (which would have made him the first in Wales to lift that particular stone) so he was just there for moral support.

Warmups felt great and with the metal pumping the reps were clean and fast. Built up to my rep-out weight and bashed out a solid ten reps, then fell on the floor feeling incredibly light headed. Anybody who says lifting doesn't count for cardio is a fucking moron. Theres a video of this set to follow later on. Suffice to say im very fucking happy with the weight, the reps, and my form throughout the set.

MR managed five reps at the same top weight, which is awesome as his previous 1RM is 182.5kg / 401.5lbs and he weighs a fair bit less than me. Clugs, over the course of about 40 minutes and 5 attempts managed a huge 230kg / 506lbs at under 100kg / 220lbs bodyweight. It wasn't pretty but it finally went up and the rep totally fucking counted.

All in all a very good day for everybody!

What do you think your 1rm is on ur DL? ur 10rm is hell of impressive.

**Gazhole** · 02-07-2011, 12:12 AM

Originally Posted by LiftingMofo

What do you think your 1rm is on ur DL? ur 10rm is hell of impressive.

Thanks man!

Last time i tested (before christmas) i managed 200kg / 440lbs so my next goal is 205kg / 451lbs. If you use a 1RM calculator i guess that set would put my max at around 500lbs, but i don't believe those things lol.

**ihateschoolmt** · 02-07-2011, 12:34 AM

Originally Posted by Gazhole

Thanks man!

Last time i tested (before christmas) i managed 200kg / 440lbs so my next goal is 205kg / 451lbs. If you use a 1RM calculator i guess that set would put my max at around 500lbs, but i don't believe those things lol.

Ya those things are bullshit I can't come anywhere near what those calcs say.

**Gazhole** · 02-07-2011, 06:41 AM

Originally Posted by ihateschoolmt

Ya those things are bullshit I can't come anywhere near what those calcs say.

In the past its been wrong both ways for me. Sometimes its too heavy, and other times i've done way more than it said i could do.

**Gazhole** · 02-07-2011, 06:41 AM

Also, have finally updated GetLifting with a new article, haha.

**33sun33** · 02-07-2011, 01:42 PM

Very interesting training split! Seems a bit too advanced for me, but congrats on continuing to put up good numbers.

**Gazhole** · 02-08-2011, 09:20 AM

Originally Posted by 33sun33

Very interesting training split! Seems a bit too advanced for me, but congrats on continuing to put up good numbers.

Thanks! Training is going great.

It's really just a basic 5/3/1 program. If you've got over 2 years experience in the gym, and your technique is good on the main four lifts, its worth giving a try.

**Gazhole** · 02-08-2011, 09:24 AM

5/3/1 Cycle 4 - Wave 3 - Military

Military Press (Warmup):
5 x 30kg / 66lbs
4 x 37.5kg / 82.5lbs
3 x 45kg / 99lbs

Military Press (Work):
5 x 55kg / 121lbs
3 x 62.5kg / 137.5lbs
10 x 70kg / 154lbs

DB Bench:
10 x 40kg / 88lbs
8 x 40kg / 88lbs
8 x 40kg / 88lbs

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

***

Huge pressing PR today. Best i managed before this point was 8 reps at a slightly lighter weight, so i'm very happy. Negatively effected my DB Bench sets, but fuck those.

Took a video of this set, will be uploading it with the Deadlift video from the other day. Gonna try and take a video every session of something or other for the site, and just funsies.

**davegmb** · 02-08-2011, 09:25 AM

Originally Posted by Gazhole

Thanks! Training is going great.

It's really just a basic 5/3/1 program. If you've got over 2 years experience in the gym, and your technique is good on the main four lifts, its worth giving a try.

I know what he means though, its the working out different all this 80% and 60% of your maximum stuff that puts me off.

Tried sum deadlift style today and really liked it, helped with my long legs to get them out of the way and took alot a pressure off the lower back.

**Gazhole** · 02-08-2011, 09:31 AM

Originally Posted by davegmb

I know what he means though, its the working out different all this 80% and 60% of your maximum stuff that puts me off.

Tried sum deadlift style today and really liked it, helped with my long legs to get them out of the way and took alot a pressure off the lower back.

Stance is a huge factor in deadlifting. It took me ages to figure out what worked best. Its all about limb length and the size of your damned hips. Once you get into a groove with the right stance your numbers will start to fly up.

**Gazhole** · 02-08-2011, 11:07 AM

Finally figured out this fucking youtube thing.

Subscribe!!

**ihateschoolmt** · 02-08-2011, 12:30 PM

haha that exactly my weight, you can pick me up over your head and throw me... Good info to have.

**Gazhole** · 02-09-2011, 06:24 AM

Originally Posted by ihateschoolmt

haha that exactly my weight, you can pick me up over your head and throw me... Good info to have.

Lol, i've tried pressing people before and it never goes well for either of us :P

**Gazhole** · 02-09-2011, 06:25 AM

And for an encore, Deadlifts!

Will try to post a video with every workout.

**davegmb** · 02-09-2011, 06:48 AM

Boom, 10 reps at 172.5kg my back shudders at the thought. Enjoying the videos, great work Gaz

**Gazhole** · 02-09-2011, 02:46 PM

Okay, I'm not in this one but holy shit this is funny. I love my gym.

**ihateschoolmt** · 02-09-2011, 02:56 PM

Originally Posted by Gazhole

And for an encore, Deadlifts!
Will try to post a video with every workout.

Did you just do dead lifts that work out? Either way that's some impressive weight.

**Gazhole** · 02-09-2011, 03:14 PM

Originally Posted by ihateschoolmt

Did you just do dead lifts that work out? Either way that's some impressive weight.

Its the workout up there, first on this page. Basically just did Deads and Rows and went home, lol. Was fucked!

**ihateschoolmt** · 02-09-2011, 03:18 PM

Originally Posted by Gazhole

Its the workout up there, first on this page. Basically just did Deads and Rows and went home, lol. Was fucked!

I know the feeling... glad to see another low volume enthusiast.

**Gazhole** · 02-09-2011, 03:47 PM

Originally Posted by ihateschoolmt

I know the feeling... glad to see another low volume enthusiast.

One of my golden rules for training is to never do more than 20 sets per session. Frequently its 10-15 max, including warmups, haha. I love it. Get in, get out.

**omerta2010** · 02-09-2011, 03:57 PM

Awesome deads Gaz

**ihateschoolmt** · 02-09-2011, 05:22 PM

Originally Posted by Gazhole

One of my golden rules for training is to never do more than 20 sets per session. Frequently its 10-15 max, including warmups, haha. I love it. Get in, get out.

I hear that, sometimes I do more like 20 reps per workout haha. Usually keep it under 10 working sets myself.

**PreMier** · 02-09-2011, 06:38 PM

you talk funny like those guys? haha

**Gazhole** · 02-10-2011, 04:40 AM

Originally Posted by PreMier

you talk funny like those guys? haha

I do a bit, haha :P

**Gazhole** · 02-10-2011, 04:41 AM

Originally Posted by omerta2010

Awesome deads Gaz

Thanks dude

**Gazhole** · 02-10-2011, 04:47 AM

5/3/1 Cycle 4 - Wave 3 - Squats

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

Squats (Work):
5 x 122.5kg / 269.5lbs
3 x 140kg / 308lbs
9 x 155kg / 341lbs

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

Pullups:
20 x BW
10 x BW

***

Bit of a disappointing workout today, especially to end the cycle. Lower back was feeling shit right from the start and because of that my depth on the big set wasn't as good/comfortable as it usually is. Cut the set short because of both reasons. Was still an improvement i think, but im not too happy.

Couldn't keep in the bent over row position for that second set because it was agony, so did two sets of pullups and called it a day. Not really too bummed because i've seen great gains this last month or so, and its the end of a hard program, so nevermind.

We live to fight another day! Starting the new program on Sunday 20th February so i have just over a week to rest up and get ready!

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