Jim Wendler Worship and Obscure Exercises

[Gazhole]

My lower back is hurting just from reading about your last workout!!!!

Mine too, bad memories

 

[Gazhole]

1. Military Press
5 x 42.5kg / 93.5lbs
5 x 50kg / 110lbs
3 x 57.5kg /126.5lbs
3 x 65kg / 143lbs
3 x 75kg / 165lbs
6 x 75kg / 165lbs (Push Press)

2. Pullups
5 x BW + 20kg / 44lbs
5 x BW + 20kg / 44lbs
5 x BW + 20kg / 44lbs
5 x BW + 20kg / 44lbs

3. Thick Dumbell Floor to Overhead
10 x 42.5kg / 93.5lbs (Right Arm)
5 x 42.kg / 93.5lbs (Right Arm)
5 x 42.5kg / 93.5lbs (Left Arm)
4 x 42.5kg / 93.5lbs (Right Arm)

4. Sandbag Clean + Press
10 x 50kg / 110lbs
10 x 50kg / 110lbs

***

Lot of overhead work today, was a tough session. Tried a few different techniques for the floor to overhead and still have no clue which one is the best, haha. Military was okay too i guess. In the process of moving house so i'm fucking beat. Just finished up an 11 hour shift in work after doing this session, and i'm ready to hit the hay. Might be up at 6:00 training again tomorrow, maybe single arm deads and tire or something.

 

[juggernaut]

Where'd you find a thick bar dumbbell? or did you make it?

 

[Gazhole]

Thick Dumbell Handle

Is the one we've got, not sure if they ship internationally. You'll need bulldog clips or something similar to hold the plates on as regular collars are a tad too wide. Its awesome for overhead stuff, heavy dumbell deads if you have two of them, kroc rows, grip. Very fun.

 

[juggernaut]

My friend could weld stoppers or nuts on these to an Olympic diameter sized solid bar.

He made my yoke. Thing was amazing. I miss it

 

[omerta2010]

Have you tried the fat gripz they have over at elite efs? I've been curious about them.

Nice workout Gaz.

 

[davegmb]

Great workout gaz

 

[Triple Threat]

Have you tried the fat gripz they have over at elite efs? I've been curious about them.

I use them. Definitely help with the grip.

 

[Gazhole]

Have you tried the fat gripz they have over at elite efs? I've been curious about them.

Nice workout Gaz.

Thanks man! Yeah i use fatgripz instead of the actual fat DB sometimes, just changes things around a little. Grip training is all about doing as many different things as possible so it's all good! Good investment because you can turn anything into a grip/forearm builder.

 

[Gazhole]

My friend could weld stoppers or nuts on these to an Olympic diameter sized solid bar.

He made my yoke. Thing was amazing. I miss it

I love the yoke, a lot of people don't like that event but i think it's awesome.

 

[Gazhole]

I use them. Definitely help with the grip.

I think the best way to build forearms is with thick bar training.

 

[Gazhole]

Great workout gaz

Thanks dude!

 

[Gazhole]

1. Squats
5 x 60kg / 132lbs
5 x 100kg / 220lbs
3 x 122.5kg / 269.5lbs
3 x 132.5kg / 291.5lbs
3 x 145kg / 319lbs
1 x 150kg / 330lbs
1 x 155kg / 341lbs

2. Front Squats ATG
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs

3. Single Arm Deadlifts
6 x 70kg / 154lbs (3 Per Arm) - Thick DB
6 x 70kg / 154lbs (3 Per Arm) - Thick DB
6 x 100kg / 220lbs (3 Per Arm) - BB
2 x 120kg / 264lbs (1 Per Arm) - BB
2 x 130kg / 286lbs (1 Per Arm) - BB
4 x 140kg / 308lbs (2 Per Arm) - BB

4. DB Curls
15 x 30kg / 66lbs (Per Arm) - Hammer Grip
15 x 20kg / 44lbs (Per Arm) - Cross Body/EZ
15 x 10kg / 22lbs (Per Arm) - Strict with Twist

***

Great workout today. Was really happy with my squats, kept everything really solid even up to what's relatively heavy for me right now. Getting a lot stronger in the hole lately. Front squats were still horrible but not as bad as last time, thankfully. I guess that means i should go heavier next time.

Did some single arm deadlift work for the comp, and was very pleased. Held every rep for a few seconds before dropping. Bar went up really really fast which helps a hell of a lot with this lift. Should do well at the comp, shooting for 170kg / 374lbs or even 180kg / 396lbs if i get lucky. We'll see .

Ended on guns for "injury prevention" purposes. Obviously.

 

[Gazhole]

Also, finally got around to writing a new article on the site:

getlifting.info » Destroy & Flood: Reloaded

Re-designed that Destroy + Flood program to make it a bit more comprehensive and detailed. It's also now about twice as difficult. Nevermind!

 

[juggernaut]

Also, finally got around to writing a new article on the site:

getlifting.info » Destroy & Flood: Reloaded

Re-designed that Destroy + Flood program to make it a bit more comprehensive and detailed. It's also now about twice as difficult. Nevermind!

Challenging me to try another twelve week torture session?

 

[davegmb]

Also, finally got around to writing a new article on the site:

getlifting.info » Destroy & Flood: Reloaded

Re-designed that Destroy + Flood program to make it a bit more comprehensive and detailed. It's also now about twice as difficult. Nevermind!

Yeah i saw that article, it scared me a little haha. After i get through this Westside program im doing will give the program a try Juggs using which you also wrote.

 

[Gazhole]

Challenging me to try another twelve week torture session?

You know it

 

[Gazhole]

Yeah i saw that article, it scared me a little haha. After i get through this Westside program im doing will give the program a try Juggs using which you also wrote.

Do it, dude! It seems to hit the spot for hypertrophy.

 

[juggernaut]

Gaz, I now have 4 clients on it, all taking before/after shots. Their faces will be blocked out, but I'm pretty certain you'll be happy with the results, given what I've gotten thus far. Albeit they're not "scientifically optimized" like I am, they're all everyday natties, non-competitor regular joes. If you want, you can use their shots for accreditation, I received a written notice that in fact you can use it.

 

[omerta2010]

I'm going to try it to. But might not be til sept or so.

 

[omerta2010]

Albeit they're not "scientifically optimized" like I amQUOTE]

Isn't that how the green goblin got started? experimenting on himself.

 

[juggernaut]

The Green Goblin is very misunderstood. I appreciate him and all that he tries to do.

 

[Gazhole]

Gaz, I now have 4 clients on it, all taking before/after shots. Their faces will be blocked out, but I'm pretty certain you'll be happy with the results, given what I've gotten thus far. Albeit they're not "scientifically optimized" like I am, they're all everyday natties, non-competitor regular joes. If you want, you can use their shots for accreditation, I received a written notice that in fact you can use it.

Dude, thats fantastic! I would love to see those photos thanks a lot! Thats awesome! You gonna post some photos up too?

Are they enjoying the program as much as you? (especially leg days )

 

[Gazhole]

1. Bench Press
5 x 50kg / 110lbs
5 x 62.5kg / 137.5lbs
5 x 70kg / 154lbs
3 x 82.5kg / 181.5lbs
3 x 97.5kg / 214.5lbs
2 x 110kg / 242lbs
1 x 115kg / 253lbs
1 x 122.5kg / 269.5lbs - PR
0 x 130kg / 286lbs

2. Bent Over Rows
10 x 70kg / 154lbs
10 x 80kg / 176lbs
10 x 90kg / 198lbs
20 x 60kg / 132lbs

3. DB Bench
10 x 35kg / 77lbs
10 x 35kg / 77lbs
10 x 35kg / 77lbs

4. Straight Arm Pulldowns
15 x 23kg / 50.6lbs
15 x 26kg / 57.2lbs
15 x 28kg / 61.6lbs

5. Lying Tricep Extensions (Pullover Position)
15 x 15kg / 33lbs
15 x 15kg / 33lbs
15 x 15kg / 33lbs

***

Was a shade off getting that 130kg bench today. Got the bar off my chest, pressed it halfway, then the bar started drifting backwards a little and my triceps gave out. SO CLOSE but no cigar, spotter had to jump in at that point and i thought i'd burst some blood vessels in my eyes at one point, went back to normal in a few minutes .

Rest of the session went well, felt pretty strong in everything and i was fired up by the bench PR so i blasted through it fairly fast. Feel tired today so may just go for a swim tonight and sit in the spa and get back to training Monday. Last week of training next week then i have a week off before the comp.

 

[juggernaut]

Dude, thats fantastic! I would love to see those photos thanks a lot! Thats awesome! You gonna post some photos up too?

Are they enjoying the program as much as you? (especially leg days )

They f-king hate the leg days. My lats were trashed yesterday. First time ever. I took my initial fat pics to see the differences, I may post them.

Thus far; a 51 year old girl I train who was a former runner, now turned bber-but without competing, found new divots in her back and her legs changing rapidly. Another girl, about 30, who originally came to me at 88lbs and now weighs 101 steadily, has shown growth in her biceps and has fuller rounder quad development. A 53 year old who can compete if he cleaned his diet up, is capable of chinning with 15lbs on a belt-previously incapable of doing even one chin up without failing, can now do the 5x5 with the 15.

 

[Gazhole]

They f-king hate the leg days. My lats were trashed yesterday. First time ever. I took my initial fat pics to see the differences, I may post them.

Thus far; a 51 year old girl I train who was a former runner, now turned bber-but without competing, found new divots in her back and her legs changing rapidly. Another girl, about 30, who originally came to me at 88lbs and now weighs 101 steadily, has shown growth in her biceps and has fuller rounder quad development. A 53 year old who can compete if he cleaned his diet up, is capable of chinning with 15lbs on a belt-previously incapable of doing even one chin up without failing, can now do the 5x5 with the 15.

Awesome that makes me really happy!

 

[Gazhole]

1. Reverse Band Deadlifts (EliteFTS Grey)
10 x 100kg / 220lbs
8 x 140kg / 308lbs
5 x 160kg / 352lbs
5 x 180kg / 396lbs
5 x 200kg / 440lbs
3 x 220kg / 484lbs
1 x 230kg / 506lbs
1 x 240kg / 528lbs
1 x 250kg / 550lbs

2. Zercher Good Mornings
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs

3. Seated Cable Rows
10 x Lv10
10 x Lv10
10 x Lv10

4. Band Leg Curls
15 x EliteFTS Red
15 x EliteFTS Red
15 x EliteFTS Red

5. Preacher Curls
15 x 30kg / 66lbs (EZ Bar)
10 x 12.5kg / 27.5lbs Per Arm (DB Hammer)
12 x 20kg / 44lbs (Reverse EZ Bar)

***

Weighed in thismorning at 86kg / 189lbs.

I'm destroyed. Just thought i'd play around with some bands and one thing led to another and i did another Deadlift 1RM. Oops. Nevermind, i have a week off next week before the comp and i'm only gonna do light event tech work the rest of this week. Some CV or something aswell probably. Really happy with that last lift though, felt really fucking heavy at the top!

Rest of the workout was good, Zercher GMs fried my hamstrings even at that weight, and by the time i got to seated rows i had very little left in me for compound work. Preacher curls were fun too, haven't done those in a while!

All in all, fun fun fun. Have been ill all weekend with some sort of stomach thing. Feeling better now though. Can't wait for the comp to be over because then i'm going on holiday and can relax for a bit. My major goal for 2012 is to compete in Powerlifting so when i'm back off holiday in August will be starting some serious PL training to get my ME strength up. Think i'll either compete in the sub-90kg class or the sub-82.5kg class, haven't decided yet. Sorta in between right now.

 

[davegmb]

Great workouts Gaz, looking forward to seeing how you put a powerlifting routine together. Where you going on holiday? I'm going Tenerife with the mrs in a week for an all inclusive relaxing pool holiday

 

[trapzilla]

Nice looking Pr's Gaz. I think if you want a decent squat improver smolov is hard to beat when it comes to PL.

 

[Gazhole]

Great workouts Gaz, looking forward to seeing how you put a powerlifting routine together. Where you going on holiday? I'm going Tenerife with the mrs in a week for an all inclusive relaxing pool holiday

Thanks dude! Just me and the Mrs. going to a spa hotel in Nottingham. We went last year, and it was the most chilled out i've ever been. Really need it right now!

Will probs be doing two months of bodybuilding training with a friend before getting stuck into some PLing. Right now i'm either looking at westside or a variation of Doug Young's training program.