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Jim Wendler Worship and Obscure Exercises

1. ATG Squats
3 x 50kg / 110lbs
3 x 55kg / 121lbs
3 x 60kg / 132lbs
3 x 65kg / 143lbs
3 x 70kg / 154lbs
3 x 75kg / 165lbs
3 x 80kg / 176lbs
3 x 80kg / 176lbs
3 x 80kg / 176lbs
3 x 80kg / 176lbs

2a. Duck Walks
40mtr x 100kg / 220lbs
40mtr x 100kg / 220lbs
20mtr x 120kg / 264lbs
20mtr x 120kg / 264lbs
20mtr x 140kg / 308lbs

2b. Axel Zercher Holds
30sec x 140kg / 308lbs
30sec x 120kg / 264lbs
30sec x 120kg / 264lbs
30sec x 100kg / 220lbs
30sec x 100kg / 220lbs

3. TRX Inverted Rows
15 x BW
12 x BW
10 x BW

***

Light squats today, worked up to 60% of my top weight from the last heavy session and stayed there untill i got to 10 sets.

The duck walk/zercher superset was horrible. Gassed on the walks, then had a heavy barbell pushing all the air out of my chest. Good times! Managed to get the weight we used at the comp but about ten times faster this time too (on the duck walks that is).

Overall a great workout, really enjoying squatting a lot, too!
 
juggernaut said:
You need to actually experience them. Putting weight on them is a bitch. The bar goes on like a back squat.
Click to expand...


sounds liek a bitch! about as fun as weighted lunges I assume


Gaz your doing Duck walks with 300+ pounds? WOW
 
1. ATG Squats
3 x 50kg / 110lbs
3 x 55kg / 121lbs
3 x 60kg / 132lbs
3 x 65kg / 143lbs
3 x 70kg / 154lbs
3 x 75kg / 165lbs
3 x 80kg / 176lbs

2. Romanian Deadlifts
5 x 100kg / 220lbs
5 x 140kg / 308lbs
5 x 140kg / 308lbs
5 x 140kg / 308lbs
8 x 140kg / 308lbs

3. DB Curls
10 x 32kg / 70.4lbs (Hammer Curls) Per Arm
8 x 24kg / 52.8lbs (Regular Curls) Per Arm
8 x 20kg / 44lbs (Preacher Curls) Per Arm
12 x 10kg / 22lbs (Reverse Preacher Curls) Per Arm

***

As expected, pre-workout stimulation was required for the first session back (thanks Juggernaut!). I had to run through this workout in 45 minutes aswell because of time issues. Have to be up at 5:30 tomorrow to open the gym at 7:00 so late training wasn't really an option, haha.

Still, out of breath and sweating like a rapist at an anne summers party, i think i did pretty well. Squats were no-no-no squats today as i did them outside the rack. Went as deep as possible, paused, then squatted back up explosively. Stiff leg deadlifts were really really good i thought. Will increase the weight by 15kg (33lbs) next week for the main 3 sets and the rep-out as i did 3 more reps than 5 on this sessions rep-out. Go google doug young.

Curls were curls. Was training in a commercial gym so couldn't do my strongman stuff today, but it was worth it to lift most of the plates on deads. Success all round!
 
MCx2 said:
Nice deads Gaz! That's beastly for RDL's!
Click to expand...

Thanks dude! I had to stop doing regular deads for a while, they fuck my CNS up far too much, haha!
 
1. ATG Squats
3 x 50kg / 110lbs
3 x 55kg / 121lbs
3 x 60kg / 132lbs
3 x 65kg / 143lbs
3 x 70kg / 154lbs
3 x 75kg / 165lbs
3 x 80kg / 176lbs
3 x 85kg / 187lbs
3 x 90kg / 198lbs
3 x 95kg / 209lbs
3 x 100kg / 220lbs
3 x 105kg / 231lbs

2. Clean + Press
5 x 60kg / 132lbs
5 x 70kg / 154lbs
3 x 80kg / 176lbs

3. Pullups
6 x BW + 25kg / 55lbs
7 x BW + 15kg / 33lbs
9 x BW + 5kg / 11lbs
10 x BW

***

Hams are fucked from RDLs the other day so this was interesting. Squats felt great by the end but cleans were a nightmare, haha. Technique is absolute pants but never mind, it doesn't have to look pretty. Cut them short and did some more chins which was good. Finished the session in about an hour!
 
Posted a few videos about the history of the world strongest man comp in my journal, worth a watch o think.
 
1a. ATG Squats
3 x 50kg / 110lbs
3 x 55kg / 121lbs
3 x 60kg / 132lbs
3 x 65kg / 143lbs
3 x 70kg / 154lbs
3 x 75kg / 165lbs
3 x 80kg / 176lbs
3 x 85kg / 187lbs
3 x 90kg / 198lbs
3 x 95kg / 209lbs
3 x 100kg / 220lbs
3 x 105kg / 231lbs
3 x 110kg / 242lbs
3 x 115kg / 253lbs
3 x 120kg / 264lbs
2 x 125kg / 275lbs
1 x 130kg / 286lbs
1 x 135kg / 297lbs
1 x 140kg / 308lbs
Fail x 145kg / 319lbs

1b. Pullups
19 x 3 = 57 Reps @ BW

2a. Band Power Rows
8 x 3 x EFS Grey Band

2b. Rope Pushdowns
10 x 21kg / 46.2lbs
10 x 26kg / 57.2lbs
10 x 23kg / 50.6lbs
10 x 23kg / 50.6lbs
10 x 23kg / 50.6lbs
10 x 23kg / 50.6lbs
10 x 18kg / 39.6lbs
10 x 18kg / 39.6lbs

3a. Military Press
5 x 50kg / 110lbs
5 x 60kg / 132lbs
5 x 60kg / 132lbs
5 x 60kg / 132lbs
7 x 60kg / 132lbs

3b. DB Shrugs
5 x 10 x 50kg / 110lbs

***

This program is going to be fun.
 
Oi! Gaz! You're gettin' big, bro!
 
I'd have to take a nap before I even got to my car if I did that routine. Holy shit!
 
davegmb said:
What the fuck, I've literally never seen that much squatting you machine
Click to expand...

:laugh: it's actually a lot of fun squatting every time i'm in the gym. Takes all the worry out of it because 1) i'm doing it all the time so it's going to hurt no matter what and 2) If i fuck up i have three more chances to get it right.
 
MCx2 said:
I'd have to take a nap before I even got to my car if I did that routine. Holy shit!
Click to expand...

I'm not gonna lie, i was in work straight after and i felt a bit drowsy before lunch, haha.
 
1a. ATG Squats
3 x 55kg / 121lbs
3 x 60kg / 132lbs
3 x 65kg / 143lbs
3 x 70kg / 154lbs
3 x 75kg / 165lbs
3 x 80kg / 176lbs
3 x 85kg / 187lbs

1b. Pullups
7 x 3 = 21 Reps @ BW

2a. Speed Bench
8 x 3 x 60kg / 132lbs

2b. DB Hammer Curls
8 x 10 x 20kg / 44lbs

3a. Romanian Deadlifts
5 x 100kg / 220lbs
5 x 155kg / 341lbs
5 x 155kg / 341lbs
5 x 155kg / 341lbs
6 x 155kg / 341lbs

3b. DB Lateral Raises
5 x 10 x 8kg / 17.6lbs

***

Little bit less insane than yesterday but the deadlifts broke me at the end. I was a mess on the floor! Still got one extra rep on that last set though, so next week i'll be doing 160kg. Oh god.

Squats were horrible for the first two sets, then after that i loosened up and they were easy. This is the whole point of doing them so often, if incredibly light. If i can keep locking in my technique and doing SOMETHING it's only going to build my squat.

Rest of the workout was great, biceps are also hurting a shitload.
 
Gaz how tall are you? I've tried ATG squats and my body doesnt feel like it's made for them. Front squats on the other hand, I can get down close to the floor, maybe a couple of inches above.
 
I can get pretty low. I bet I can get lower when I get rid of my gut. Kinda like a ball to bounce me back up.
 
juggernaut said:
Gaz how tall are you? I've tried ATG squats and my body doesnt feel like it's made for them. Front squats on the other hand, I can get down close to the floor, maybe a couple of inches above.
Click to expand...

5'9" so not very tall. It's taking a little while to get the stance etc sorted so it's comfortable to go ATG but i'm sure i'll get there. I'm taking a very close stance atm and thats literally the only way i can manage it, haha.
 
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