Jim Wendler Worship and Obscure Exercises

**Gazhole** · 01-01-2011, 03:26 PM

So it's 2011 and time for a new training journal. The title pretty much sums up the last few months of training for me after discovering and falling in love with the 5/3/1 program and the insane results i've got over three cycles. Honestly, the last few months on this routine and i made more progress than i did in the rest of 2010.

My lifts have all gone up in weight, and in reps, and i've put on a fair amount of weight. In fact the only thing that's suffered a little is my conditioning. While i'm still fairly fit, im not in as good a condition as i can and want to be.

My strength (1RM) goals for 2011 are pretty simple:

Deadlift 220kg / 484lbs
Bench 140kg / 308lbs
Squat 200kg / 440lbs
Military 100kg / 220lbs

I'm currently in the process of testing all these lifts, and i'll post the results soon. I think these goals are pretty damned achievable in 12 months. If i surpass these numbers i'll try to get them all in the single session as if it were a powerlifting meet.

As well as this, i'm still thinking about giving powerlifting a go once my degree program is finished at university. This may sound like a cop-out but for me it isnt that at all. I have no car, can't afford to run one, and have a job as well as full time lectures. While i could probably fit it in, it would be stupid of me in my last year to let this distract me. So in the latter half of the year we'll see what happens!

Now, the big one for at least the first part of the year is my conditioning. I'll be training twice a week with 5/3/1 and weights, and twice a week for conditioning/GPP. Ill be doing this in conjunction with a more restricted diet to see if my abs are still there after all this time.

My next program looks like this:

SQUAT DAY:
1. Squats 5/3/1
2. Deficit Deadlifts 4x10
3. Hip Thrusts 3x10
4. Pullups 4x10
5. Trap Bar Shrugs 3x15

MILITARY DAY:
1. Military Press 5/3/1
2. Dumbell Bench 4x10
3. Single Arm Strict DB Press 3x10
4. Axel Bent Over Rows 4x10
5. Face Pulls 3x15

DEADLIFT DAY:
1. Deadlifts 5/3/1
2. Box Squats 4x10
3. Rack Pulls 3x10
4. Pullups 4x10
5. Trap Bar Shrugs 3x15

BENCH DAY:
1. Bench Press 5/3/1
2. Push Press 4x10
3. Bench Lockouts 3x10
4. Axel Bent Over Rows 4x10
5. Face Pulls 3x15

And the split:

Week 1, 3, 5 - Squat/GPP/Off/Military/GPP/Off/Off
Week 2, 4, 6 - Deads/GPP/Off/Bench/GPP/Off/Off

One thing id like some suggestions on is GPP things. I have a few things like the clean + press workout i told Juggernaut about recently. I also have tire flips, sandbag drills, and kettlebells. Any other suggestions are more than welcome.

So yeah, thats the scope of 2011 for me so far. Will be starting soon as i get back to Cardiff basically! Happy new year to all!

**Pylon** · 01-01-2011, 07:38 PM

I applaud your decision to hold off on competing until through university. Tough to do, I'm sure, but you'll be glad you did. An extra few months to train, plus getting education out of the way. It'll pay off.

**Gazhole** · 01-02-2011, 06:09 AM

Originally Posted by Pylon

I applaud your decision to hold off on competing until through university. Tough to do, I'm sure, but you'll be glad you did. An extra few months to train, plus getting education out of the way. It'll pay off.

Thanks man

i think its the smart call, haha.

During this 1RM testing i've also figured out that im terrible at singles, so i've adapted the 5/3/1 program on Jim Wendler's advice (he's releasing a new book for 5/3/1 powerlifting and this is the run down of the changes):

1. Switch the 3x5 and 3x3 phases around so you'll do 3x3 first.
2. Don't rep-out on the 3x5 phase, only do the requisite reps.
3. On 3x3 and 5/3/1 phase add 1-3 heavy singles after the rep-out set.

I've adjusted my accessory sets to make way for the singles to make sure im never doing more than 20 sets per session total - i seem to respond best to 15-20 sets a session regardless of the frequency, haha.

So yeah, thats the program. I've come up with 4 GPP workouts now which should take about 30 minutes and include CV, grip, core, and arm work (basically stuff thats important but i couldn't fit into the main workouts).

Very excited about this program! Really happy with it

**Gazhole** · 01-06-2011, 06:23 AM

1RM testing is going really well, just have Squat testing tomorrow and then i'll post up the results and my complete program for the next few months. Can't wait to get started on monday!!!

Also, did Good Mornings for the first time in like 2 years yesterday, and my hams don't like me very much right now. Jesus...

**davegmb** · 01-06-2011, 07:15 AM

Originally Posted by Gazhole

1RM testing is going really well, just have Squat testing tomorrow and then i'll post up the results and my complete program for the next few months. Can't wait to get started on monday!!!

Also, did Good Mornings for the first time in like 2 years yesterday, and my hams don't like me very much right now. Jesus...

I know i think good mornings hit the hamstrings like nothing else, much prefer them to RDL's

**JerseyDevil** · 01-06-2011, 07:10 PM

Originally Posted by Gazhole

1. Switch the 3x5 and 3x3 phases around so you'll do 3x3 first.
2. Don't rep-out on the 3x5 phase, only do the requisite reps.
3. On 3x3 and 5/3/1 phase add 1-3 heavy singles after the rep-out set.

Hey Gaz! Following this for sure. Your progress has been nothing short of amazing, anxious to see your 1 RM's.

I am doing 5/3/1 also. Those are some pretty big changes! I like the 1-3 singles afterwards on 3 x 3 and 5/3/1 days.... Sweet! Swapping the 3 x 5 and 3 x 3 days makes sense also. 3 x 3 is a big work day, then followed by 5 x 5 without the rep out, followed by the all out 5/3/1 day and some singles. Thanks for the heads up!

**Gazhole** · 01-07-2011, 04:40 AM

Originally Posted by davegmb

I know i think good mornings hit the hamstrings like nothing else, much prefer them to RDL's

Man, they were still killing me today during squats, haha. Ridiculous. Looking forward to what they're gonna do for me

**Gazhole** · 01-07-2011, 04:42 AM

Originally Posted by JerseyDevil

Hey Gaz! Following this for sure. Your progress has been nothing short of amazing, anxious to see your 1 RM's.

Thanks a lot

. 1RMs are in the next post, lol.

Originally Posted by JerseyDevil

I am doing 5/3/1 also. Those are some pretty big changes! I like the 1-3 singles afterwards on 3 x 3 and 5/3/1 days.... Sweet! Swapping the 3 x 5 and 3 x 3 days makes sense also. 3 x 3 is a big work day, then followed by 5 x 5 without the rep out, followed by the all out 5/3/1 day and some singles. Thanks for the heads up!

He's bringing out a book covering all this soon, but he outlined it like that in an article on T-Nation so i thought id give it a try! It looks really good! If you want to get better at singles without maxing out all the time like on a Westside style program you should give it a try.

**Gazhole** · 01-07-2011, 04:49 AM

Aaaaaand we're done with singles for a while. Its fun lifting heavy but they really drain the shit out of me so these will have to do for another 6 months or so. Really pleased with how i did, though

All of these are my max singles, done with at most a lifting belt. No knee wraps, straps, gloves or any of that shit:

Deadlifts - 200kg / 440lbs
Squats - 180kg / 396lbs
Bench - 120kg / 264lbs
Military - 80kg / 176lbs

All performed at a bodyweight of 83kg / 182lbs. These are big improvements on all my previous maxes, but those were all performed at vastly different times and bodyweights. I also had shitty form on those old ones, whereas the new ones were pretty damned good.

Incredibly happy (im sure you can tell :P). Gonna take the weekend off and start the new program on Monday. Will post the whole thing as a spreadsheet the same day i expect.

**davegmb** · 01-07-2011, 05:01 AM

great numbers gaz, id be embarrassed to post my numbers next to it

**Gazhole** · 01-07-2011, 05:09 AM

Originally Posted by davegmb

great numbers gaz, id be embarrassed to post my numbers next to it

Thanks Dave

Never be embarrassed. If your maxes are the honest true products of your blood and sweat in the gym they're something to be proud of. The only thing anybody has any reason to get embarrassed about is piss poor form and ego lifting.

We have a board in our gym now listing everybody's maxes and everybody's goals. You can bet your ass i'm right in the middle of that group - theres some people way ahead of me, and others who im way ahead of, but they're up there, and its great to see that everybody actually HAS a goal.

**juggernaut** · 01-07-2011, 06:52 AM

Gaz, before I got sick this week, I tried doing hip thrusts...well the bar almost broke my dick. Not cool.

Btw-how's the All Out?

**Gazhole** · 01-07-2011, 08:17 AM

Originally Posted by juggernaut

Gaz, before I got sick this week, I tried doing hip thrusts...well the bar almost broke my dick. Not cool.

Btw-how's the All Out?

yeah that happened to me the first time too, lol. Def need to hold the bar while you're doing them!

Will be trying All-Out for the first time on Monday for Deadlifts

gonna be a killer way to start the program! Will post my results including serving size with my workout report. Looking forward to it!

Hows your training going? The Battle at the Barn is in a few weeks, right?

Apparently theres a sub-200lbs strongman comp near me in July, think i'm gonna give it a shot!

**juggernaut** · 01-07-2011, 10:57 AM

My weights are comparable to what was needed in the 230 class. Problem is I'm 247. Fuck. I'm just going to keep getting stronger and biggggaaaaa.

**Gazhole** · 01-08-2011, 04:27 AM

Originally Posted by juggernaut

My weights are comparable to what was needed in the 230 class. Problem is I'm 247. Fuck. I'm just going to keep getting stronger and biggggaaaaa.

Onwards and upwards mofo!

**Gazhole** · 01-08-2011, 04:28 AM

So heres a complete breakdown of how i structured the new cycle of 5/3/1, it's in PDF format because that was easier. Enjoy!

**juggernaut** · 01-08-2011, 12:49 PM

Sorry, we are unable to generate a view of the document at this time.
Please try again later.

**JerseyDevil** · 01-08-2011, 06:38 PM

Originally Posted by Gazhole

So heres a complete breakdown of how i structured the new cycle of 5/3/1, it's in PDF format because that was easier. Enjoy!

Wow Gaz, you are thorough! Very helpful.

So on the singles, they are based on 90% of the 1 RM. Looks like 5% less than 90% of 1 rep max, 90% of 1 rep max, 95% of 1 rep max. Is that right?

**Gazhole** · 01-09-2011, 03:33 AM

Originally Posted by JerseyDevil

Wow Gaz, you are thorough! Very helpful.

So on the singles, they are based on 90% of the 1 RM. Looks like 5% less than 90% of 1 rep max, 90% of 1 rep max, 95% of 1 rep max. Is that right?

Something like that yeah, its annoying with kilograms cos you get weird numbers sometimes. Percentages always workout prettier in pounds, haha.

Its roughly the percentage breakdown that you said, but to make it easier i just did this:

- Take your top weight from the 5/3/1 max-rep set that day.
- For legs add 10lbs and do a single, add 10lbs and do another, add 10lbs and do a third.
- For upper body add 5lbs and do a single...etc etc.

That way the singles on 5/3/1 wave are heavier than the 3's wave, but they still should top out below your 90% 1RM on the first wave and between your 90% and true 1RM on the last wave.

Something like that anyway :P

**Gazhole** · 01-10-2011, 04:58 AM

5/3/1 Cycle 4 - Wave 1 - Workout A (Deadlifts)

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

Deadlifts (Work):
3 x 127.5kg / 280.5lbs
3 x 145kg / 319lbs
8 x 162.5kg / 357.5lbs

Deadlifts (Singles):
1 x 167.5kg / 368.5lbs
1 x 172.5kg / 379.5lbs
1 x 177.5kg / 390.5lbs

Box Squats:
3 x 10 x 80kg / 176lbs

Good Mornings:
3 x 10 x 60kg / 132lbs

Pullups:
3 x 10 x BW + 5kg / 11lbs

Trap Bar Shrugs:
2 x 15 x 105kg / 231lbs

***

First workout on the new program, and first proper workout for about a month because of christmas and new years and stuff. Felt good to be back! It'll only get better from here obviously.

Went pretty well though! Was incredibly tough, and i really felt the difference in weight compared to the last three cycles. Testing was a good idea - i need to use heavier weights. The singles were also a bitch to do after the rep out set, managed all three today though!

Accessory was a bit of fun. The box squats were done to a bench, while standing on a 25kg / 55lbs plate to make it deeper. The depth was approximately 2" below my regular squat depth and boy did i feel the consequences of that difference. The last rep on the last set felt (and looked) like i was lifting double what was on the bar.

The rest of it was good. Have taken the weight down on good mornings to get the form perfected. Its been a while!

Was also the first workout i used Beyond Nutrition's "All-Out" pre-workout, by none other than our resident beast Juggernaut. I don't usually take pre workout stuff so i was conservative with my dose for the first session (half a scoop compared to the recommended one or two) but i still got a great boost from it - and the most important thing for me was not getting any nausea like i have in the past with these sort of supps, and there was no crash afterwards to ruin whatever was left of my workout.

Will be increasing my dosage to one scoop next and see what happens! Recommended if you're looking for a solid pre-workout solution, especially if you've had bad experiences with other pre-workout supps/stims like i have.

It's been a good day!

**Stewart14** · 01-10-2011, 07:48 AM

you're still killing the 5/3/1 stuff I see, awesome stuff Gaz.

I've stopped the 5/3/1 stuff, I was finding that all out set was killing me, and I was just too tired and shot to continue on that plan, so I've switched to a doug hepburn workout that doesn't involve the big near failure set, and I think it's a lot more manageable for me right now.

**Gazhole** · 01-10-2011, 08:24 AM

Originally Posted by Stewart14

you're still killing the 5/3/1 stuff I see, awesome stuff Gaz.

I've stopped the 5/3/1 stuff, I was finding that all out set was killing me, and I was just too tired and shot to continue on that plan, so I've switched to a doug hepburn workout that doesn't involve the big near failure set, and I think it's a lot more manageable for me right now.

Thanks man!

I know what you mean, i think itd be tough for me to recover well if i did it 4x a week. I'd have to cut the accessory down a LOT, haha. Only doing 5/3/1 twice a week now, which is a good thing with the added singles i think.

Whats the Doug Hepburn program? I know the name, but haven't seen the program.

**Stewart14** · 01-10-2011, 08:47 AM

there are 3 versions of the doug hepburn programs.

the first is you take around 90% of your max and you start with 4 singles and then each successive workout, you add one single, working up to 10 singles over 7 workouts. Then you add weight and drop back down to 4 singles.

the second is the same setup, except you take 80% of max and do sets of 3. So you go 4 sets of 3 up to 10 sets of 3.

the third version is what I am doing which is what he calls the shorter version of the second option. Take 80% of max and start with 5 sets of 3. The goal is to then work up to 5 sets of 5 over however many workouts you want, I've chosen 5 workouts, so the second workout I will do something like 4, 4, 3, 3, 3, then the next one will be 5 sets of 4, then 5, 5, 4, 4, 4 and then 5x5. Add weight, rinse, repeat.

Exercise selection and schedule is up to you, but obviously compounds would be best, and you want some kind of rest between exercises. I have it set up like this:
pull-rows, pullups, curls
push-incline bench, standing db press
OFF
lower-squat, sldl
OFF
repeat.

I like it because each day isn't very taxing, and it's relatively short, so I have time to do some cardio work on my new heavy bag that I just set up, it's fun to beat the hell out of something for 20 minutes, lol.

**Gazhole** · 01-10-2011, 08:51 AM

Sounds pretty cool! Nice and simple too. Hows it working out for you? Getting stronger?

And yeah, ive decided to get some more cardio in too. Next program i might work in some sort of bag or pad work. Havent done any of that sorta stuff for a long time.

**davegmb** · 01-10-2011, 08:51 AM

I thought the good morning weight was spot on, too heavy and form goes to rat shit, want it light enough so you feel safe going down nice and slow to parallel.
Ive got a feeling though your going to be very sore tomorrow having taken a month off and then you do 29 reps of deadlifts in one workout followed by good mornings ouch!!!!! haha say goodbye to your hamstrings for a few days.

**Gazhole** · 01-10-2011, 08:57 AM

Originally Posted by davegmb

I thought the good morning weight was spot on, too heavy and form goes to rat shit, want it light enough so you feel safe going down nice and slow to parallel.
Ive got a feeling though your going to be very sore tomorrow having taken a month off and then you do 29 reps of deadlifts in one workout followed by good mornings ouch!!!!! haha say goodbye to your hamstrings for a few days.

My entire posterior chain is already wracked with DOMS. I have GPP tomorrow and i have to carry a fucking sandbag around...my poor glutes.

**juggernaut** · 01-10-2011, 07:51 PM

Use a keg. Much more fun.

**JerseyDevil** · 01-10-2011, 08:13 PM

Mmmmm... beer

**juggernaut** · 01-10-2011, 08:20 PM

**Gazhole** · 01-11-2011, 01:46 AM

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

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