Jim Wendler Worship and Obscure Exercises

[Gazhole]

5/3/1 Cycle 4 - Wave 1 - Workout C and a half - Squat Accessory

Deficit Deadlifts:
3 x 10 x 100kg / 220lbs

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

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

***

Only 9 sets and i am fucked. Deficit deads and box squats were both done standing on 25kg plates, which in my gym is around 2 and a half inches i guess? The squats were down to a bench which is too high without the plates, so i end up about 2 inches below my regular squat with the plates there.

IT band was tight as hell after those, was actually pulling on my knee, haha. Foam roller and a lot of screaming sorted it though.

 

[juggernaut]

Miiight have to try the deficit deadlifts. Think I have box to do it with. Anything I need to know in terms of form?

 

[juggernaut]

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).

I prefer the bodyweight one, as there's no weight involved and it's a break from the weights.

Another one I recommended to someone else is:

Clapping Push Ups
Chins
V-Situps
Situps
Lying Back Extensions
Pistol Squats
Jumping Jack + Burpee

Complete 10-15 reps, rest 30 seconds after the circuit, repeat 3-5 times depending on your cardio threshold.
After completing, rest 5 minutes and jump on a treadmill/elliptical/bike and do 30 minutes
low impact cardio.

This isnt my work, but it is used on some of my clients.

 

[Gazhole]

Miiight have to try the deficit deadlifts. Think I have box to do it with. Anything I need to know in terms of form?

Squeeze the shit out of that lower back arch and get the hips in line with the torso asap. I find these tough as hell, the extra depth really kicks the crap out of my flexibility, which is obviously the point. Also be careful putting the bar back on the floor, i find its a lot easier forget and let your back round at the end of the rep rather than the start.

Have done a lot for my initial pulling power, though. The idea is to train yourself to be already accelerating the bar at your regular starting point.

 

[Gazhole]

I prefer the bodyweight one, as there's no weight involved and it's a break from the weights.

Another one I recommended to someone else is:

Clapping Push Ups
Chins
V-Situps
Situps
Lying Back Extensions
Pistol Squats
Jumping Jack + Burpee

Complete 10-15 reps, rest 30 seconds after the circuit, repeat 3-5 times depending on your cardio threshold.
After completing, rest 5 minutes and jump on a treadmill/elliptical/bike and do 30 minutes
low impact cardio.

This isnt my work, but it is used on some of my clients.

I like this, thanks. Gonna give this a shot

 

[davegmb]

As yours is the obscure exercise thread, thought id tell you im bringing the bulgarian split squats back into my routine over regular squats for a while. You ever tempted to throw these in........they really hurt lol

 

[Gazhole]

As yours is the obscure exercise thread, thought id tell you im bringing the bulgarian split squats back into my routine over regular squats for a while. You ever tempted to throw these in........they really hurt lol

Bulgarian squats are an absolute nightmare, hahaha. Really good exercise.

 

[Gazhole]

5/3/1 Cycle 4 - Wave 1 - Workout D (Military)

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

Military (Work):
3 x 52.5kg / 115.5lbs
3 x 60kg / 132lbs
8 x 67.5kg / 148.5lbs

Military (Singles):
1 x 70kg / 154lbs
1 x 72.5kg / 159.5lbs
1 x 75kg / 165lbs

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

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

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

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

***

Great workout today. Really pleased with everything to be honest. Considering i haven't done DB bench in a long time i surprised myself. Military singles were great aswell, absolutely no momentum and not a lot of lean either.

 

[Gazhole]

Today a friend of mine opened up a new gym in cardiff, centered around strength and conditioning, olympic lifting, and crossfit. For my GPP day i went down and tried out all of the new kit.


The workout lasted about three hours, though it wasn't a full-on session. Some of the highlights:

- 10 x 30mtr prowler push with 50kg / 110lbs loaded.

- Hang clean singles working up to a new 1RM of 90kg / 198lbs (lifting platforms are a godsend. I can drop the bar!!!

- Rope climbs and rope pullups.

- Band-assisted one arm chins.


Was a lot of fun. Absolutely knackered by the end of it so i may take some extra rest before cracking on with wave 2. Good day!

 

[Phineas]

5/3/1 Cycle 4 - Wave 1 - Workout D (Military)

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

Military (Work):
3 x 52.5kg / 115.5lbs
3 x 60kg / 132lbs
8 x 67.5kg / 148.5lbs

Military (Singles):
1 x 70kg / 154lbs
1 x 72.5kg / 159.5lbs
1 x 75kg / 165lbs

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

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

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

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

***

Great workout today. Really pleased with everything to be honest. Considering i haven't done DB bench in a long time i surprised myself. Military singles were great aswell, absolutely no momentum and not a lot of lean either.

What variation of 5/3/1 are you doing? Is this the periodization bible? Seems like you have a fair bit of assistance work.

 

[fufu]

Today a friend of mine opened up a new gym in cardiff, centered around strength and conditioning, olympic lifting, and crossfit. For my GPP day i went down and tried out all of the new kit.


The workout lasted about three hours, though it wasn't a full-on session. Some of the highlights:

- 10 x 30mtr prowler push with 50kg / 110lbs loaded.

- Hang clean singles working up to a new 1RM of 90kg / 198lbs (lifting platforms are a godsend. I can drop the bar!!!

- Rope climbs and rope pullups.

- Band-assisted one arm chins.


Was a lot of fun. Absolutely knackered by the end of it so i may take some extra rest before cracking on with wave 2. Good day!

sounds like a fun gym to train out according to those exercises you were doing!

I'd love a rope to climb.

I think that some of the most valuable and fun training exercises are really simple. Climbing a rope, pushing a sled, picking heavy stuff up...it's awesome.

 

[Gazhole]

What variation of 5/3/1 are you doing? Is this the periodization bible? Seems like you have a fair bit of assistance work.

Pretty much just picked my own exercises, lol. I did boring but big for 3 cycles so fancied a change. Still keeping it at 20 sets or under per session, i just like to do a variety of different things.

I've cut it back a bit, in total my accessory is broken down like this:


SQUATS:
Box Squats (Depth)

DEADS:
Deficit Deads (Starting Speed)

PRESSING:
DB Bench (Depth)
Dips (Heavy Triceps)

BACK:
Pullups (General upper back)
Axel Rows (General upper back + thoracic stability)
Face Pulls (Rotator cuff/scap)
High Pulls (Traps)


In a nutshell most of my accessory is aimed at increasing my ROM on most exercises, and the rest is to strengthen the supporting areas.

 

[Gazhole]

sounds like a fun gym to train out according to those exercises you were doing!

I'd love a rope to climb.

I think that some of the most valuable and fun training exercises are really simple. Climbing a rope, pushing a sled, picking heavy stuff up...it's awesome.

Yeah it was a great day! The gym is literally a big shed so it's all one room. They've really kitted it out nicely. All in all they had:

- 2 Power Racks
- 4 Lifting platforms
- 1 Adjustable Stand
- 2 Benches
- 5 Sets of olympic rings
- 1 Climbing rope
- Bars
- Plates
- GHR bench
- Few sets of resistance bands
- Prowler
- Medicine balls
- Boxes of various heights
- Bulgarian bags
- Skipping ropes
- Foam rollers
- Huge selection of kettlebells

There must have been some other stuff i can't remember. Was a really good space. Definitely gonna be making use of it for some conditioning sessions.

 

[davegmb]

Sounds alot like just a cross fit gym to me, looks like your getting converted. next workout will be a 400m run followed by hang cleans and front squats and 10,000 burpees lol. My friend is opening a cross fit gym soon too but not really into it myself.

 

[Gazhole]

Sounds alot like just a cross fit gym to me, looks like your getting converted. next workout will be a 400m run followed by hang cleans and front squats and 10,000 burpees lol. My friend is opening a cross fit gym soon too but not really into it myself.

They're big into crossfit so you're not too wide of the mark.

I have nothing against crossfit per say. All they've done is taken circuit training and branded it, circuits are a great way to train. The only thing to its detriment are the elitist faggots that it attracts.

I hate the people who think its the only way to train, and anybody who trains a different way is in some way inferior.

Saw a video the other day of an ex olympic weightlifter absolutely destroying some crossfit guy's time on some workout, and with heavier weights.

 

[davegmb]

They're big into crossfit so you're not too wide of the mark.

I have nothing against crossfit per say. All they've done is taken circuit training and branded it, circuits are a great way to train. The only thing to its detriment are the elitist faggots that it attracts.

I hate the people who think its the only way to train, and anybody who trains a different way is in some way inferior.

Saw a video the other day of an ex olympic weightlifter absolutely destroying some crossfit guy's time on some workout, and with heavier weights.

That is definately my friend, he describes it as the best thing that has ever happened to him lol bearing in mind he does have a son? he must be second! He is impressive in the gym when he gets going but is totally dismissive of any other training method.

 

[Gazhole]

That is definately my friend, he describes it as the best thing that has ever happened to him lol bearing in mind he does have a son? he must be second! He is impressive in the gym when he gets going but is totally dismissive of any other training method.

Its annoying because its just a training method. Any form of elitism is pathetic IMO.

 

[Gazhole]

5/3/1 Cycle 4 - Wave 2 - Workout A (Deads)

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

Deads (Work):
5 x 117.5kg / 258.5lbs
5 x 135kg / 297lbs
12 x 155kg / 341lbs

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

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

***

Cutting down the volume and increasing the training frequency to 3x a week again. Will still try to fit conditioning in now an again, but these long weights sessions are fucking up my recovery times.

Stopped at 12 reps for Deads because this is the middle week where im supposed to rest a little between waves with singles in them, felt i had another one or two in the tank but was still a tough set.

Box squats are still an absolute cunt.

 

[davegmb]

whats happening with the getlifting site gaz, not been updated much lately! love to see a article on unilateral leg work?!

 

[Phineas]

5/3/1 Cycle 4 - Wave 2 - Workout A (Deads)

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

Deads (Work):
5 x 117.5kg / 258.5lbs
5 x 135kg / 297lbs
12 x 155kg / 341lbs

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

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

***

Cutting down the volume and increasing the training frequency to 3x a week again. Will still try to fit conditioning in now an again, but these long weights sessions are fucking up my recovery times.

Stopped at 12 reps for Deads because this is the middle week where im supposed to rest a little between waves with singles in them, felt i had another one or two in the tank but was still a tough set.

Box squats are still an absolute cunt.

Jesus christ dude. Are your legs made of the same stuff Wolverine has in his bones? 341 for 12 on deads is insane. Well done.

 

[PreMier]

that comment is signature worthy haha!

nice workout.

 

[soxmuscle]

Your journal rules. Cool stuff, Gaz.

 

[soxmuscle]

5/3/1 Cycle 4 - Wave 2 - Workout A (Deads)

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

Deads (Work):
5 x 117.5kg / 258.5lbs
5 x 135kg / 297lbs
12 x 155kg / 341lbs

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

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

***

Cutting down the volume and increasing the training frequency to 3x a week again. Will still try to fit conditioning in now an again, but these long weights sessions are fucking up my recovery times.

Stopped at 12 reps for Deads because this is the middle week where im supposed to rest a little between waves with singles in them, felt i had another one or two in the tank but was still a tough set.

Box squats are still an absolute cunt.

If I could fuck with my mind for things outside of lifting, I'd be a hell of a lot better off than I am currently. For whatever reason, lately I've been loving squats which is odd because typically I, too, think they're a cunt.

 

[Gazhole]

whats happening with the getlifting site gaz, not been updated much lately! love to see a article on unilateral leg work?!

Just don't have the time to update it right now, man. Final year of uni and i don't wanna burn myself out writing articles when i have assignments to do, lol

Rest assured, i renewed the domain name and webspace yesterday for another year. Im far from done with it.

 

[Gazhole]

Jesus christ dude. Are your legs made of the same stuff Wolverine has in his bones? 341 for 12 on deads is insane. Well done.

Hahahaha, if only. The things i could do with claw toes...

Thanks man, was a good set!

 

[Gazhole]

that comment is signature worthy haha!

nice workout.

Thanks dude! Feeling the effects today. Lower back and traps are screaming a bit.

 

[Gazhole]

Your journal rules. Cool stuff, Gaz.

Thanks dude i try to make it entertaining!

If I could fuck with my mind for things outside of lifting, I'd be a hell of a lot better off than I am currently. For whatever reason, lately I've been loving squats which is odd because typically I, too, think they're a cunt.

They are indeed horrific things to perform. Im convinced we're all slightly masochistic.

 

[Gazhole]

In other news i've pretty much finished putting together the program i'm gonna go on to after i've done this cycle (and maybe another) of 5/3/1.

Its based off Westside barbell principles of ME/DE/RE and their setup of that. Used some westside articles and Jim Wendler's Max Effort ebook for reference when putting it together.

Also got some most valuable advice from my friend, The Project. He's definitely a man who knows what it takes to get strong naturally so i took what he had to say very much on board.

It still focuses on the main 4 lifts (Squat/Dead/Bench/Military). I was thinking off adding some new ones in on a typical westside rotation, and i still might, but right now it just uses these four lifts for ME days.

The main "thing" with the program is that it uses an interesting method of periodization for the main lifts that i adapted from a bulgarian method in Wendlers ME book:

Week 1 - Work up to current 1RM, then do singles at 90% untill bar speed drops for two consecutive sets.
Week 2 - Using 95% of current 1RM, work up to a single at 80%, then do 6 singles at 90%.
Week 3 - Work up to a new record.
Week 4 - Unload on same lift.
Week 5/6/7 - Repeat weeks 1/2/3 for another ME lift.
Week 8 - Rest week.

Fairly interesting. Could cycle as many lifts as you like per ME day for upper and lower. If you do 2 lifts you'll have a month between lifts, 3 lifts will be 2 months, 4 lifts will be 3 months etc etc.

I think this would be a good way to do things as you get more and more advanced in your training and need more rest between maxing out on the same lift.

Pretty happy with the program. Will be 4x a week on an upper/lower split - 2 DE and 2 ME sessions with RE thrown in each time. Was tricky to get a fair balance but think i just about managed it.

Will post the spreadsheet if anybody wants to take a look.

 

[Phineas]

that comment is signature worthy haha!

nice workout.

Feel free to sig it, buddy. Wouldn't be the first time! FMJ's sig is a comment I made in a thread from a long time ago where some teen was asking about how to rid of his chest razor burn.

That was a fun thread.

 

[Phineas]

In other news i've pretty much finished putting together the program i'm gonna go on to after i've done this cycle (and maybe another) of 5/3/1.

Its based off Westside barbell principles of ME/DE/RE and their setup of that. Used some westside articles and Jim Wendler's Max Effort ebook for reference when putting it together.

Also got some most valuable advice from my friend, The Project. He's definitely a man who knows what it takes to get strong naturally so i took what he had to say very much on board.

It still focuses on the main 4 lifts (Squat/Dead/Bench/Military). I was thinking off adding some new ones in on a typical westside rotation, and i still might, but right now it just uses these four lifts for ME days.

The main "thing" with the program is that it uses an interesting method of periodization for the main lifts that i adapted from a bulgarian method in Wendlers ME book:

Week 1 - Work up to current 1RM, then do singles at 90% untill bar speed drops for two consecutive sets.
Week 2 - Using 95% of current 1RM, work up to a single at 80%, then do 6 singles at 90%.
Week 3 - Work up to a new record.
Week 4 - Unload on same lift.
Week 5/6/7 - Repeat weeks 1/2/3 for another ME lift.
Week 8 - Rest week.

Fairly interesting. Could cycle as many lifts as you like per ME day for upper and lower. If you do 2 lifts you'll have a month between lifts, 3 lifts will be 2 months, 4 lifts will be 3 months etc etc.

I think this would be a good way to do things as you get more and more advanced in your training and need more rest between maxing out on the same lift.

Pretty happy with the program. Will be 4x a week on an upper/lower split - 2 DE and 2 ME sessions with RE thrown in each time. Was tricky to get a fair balance but think i just about managed it.

Will post the spreadsheet if anybody wants to take a look.

Looks awesome! So, on ME days you would perform, say, deads and bench at the prescribed reps/intensities then would you use any assistance, or would that fall on DE? What were you thinking of using on DE days? Speed work? ROM work? Both?

Also, re: week 1. After working up to your current 1RM wouldn't you be too taxed to perform singles at 90%? What are the rest intervals like on this program?