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Jim Wendler Worship and Obscure Exercises

davegmb said:
Less said about the picture the better haha, any new articles soon.....maybe about squatting as you seem to be doing alot of it lately?
The westside program I'm on at the min has helped me with my squat and ESP my deadlift. Couple of months back I'd never deadlifted over 135kg and now I'm up to 155kg as of last week and feeling like there's more to come too!
Click to expand...

Nice work mate! That's a great increase! Keep lifting :D

Still working on that strongman article. Its massive, haha. Should be up soon!
 
Wednesday:

1. Push Press
10 x 2 x 50kg / 110lbs

2a. Zercher Squats
3 x 20kg / 44lbs
3 x 25kg / 55lbs
3 x 30kg / 66lbs
3 x 50kg / 110lbs
3 x 55kg / 121lbs
3 x 60kg / 132lbs
3 x 65kg / 143lbs
3 x 70kg / 154lbs
3 x 80kg / 176lbs
3 x 90kg / 198lbs
2 x 100kg / 220lbs
2 x 105kg / 231lbs
2 x 110kg / 242lbs
1 x 115kg / 253lbs
1 x 120kg / 264lbs
0 x 125kg / 275lbs - FAIL

2b. Pullups
15 x 3 = 45 Reps @ BW

3a. Bent Over Rows
5 x 60kg / 132lbs
5 x 92.5kg / 203.5lbs
5 x 92.5kg / 203.5lbs
5 x 92.5kg / 203.5lbs
8 x 92.5kg / 203.5lbs

3b. Overhead DB Tricep Extensions
5 x 10 x 25kg / 55lbs

***

This was a fairly bad workout. Pleased with the rows but not feeling the Zerchers that time. Will probably drop these for another day of front squats.
 
Today:

1. Banded Rows
8 x 3 x EFS Grey Band

2a. ATG Squats
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
3 x 125kg / 275lbs
3 x 130kg / 286lbs
1 x 135kg / 297lbs
1 x 145kg / 319lbs
1 x 150kg / 330lbs
1 x 155kg / 341lbs - PR!

2b. Pullups
20 x 3 = 60 Reps @ BW

3a. Military Press
5 x 50kg / 110lbs
5 x 70kg / 154lbs
5 x 70kg / 154lbs
5 x 70kg / 154lbs
6 x 70kg / 154lbs

3b. BB Power Shrugs
10 x 180kg / 396lbs
10 x 180kg / 396lbs
10 x 180kg / 396lbs
10 x 200kg / 440lbs
10 x 200kg / 440lbs

***

As crap as that other workout was, this one was awesome. After reading some squat articles by Dave Tate i corrected a few weaknesses in my setup. Namely, not squatting the bar out of the racks with my knees while setting up, but standing with my hips underneath the bar and pushing my hips through to get it out. Also trying to lead with my chest more out of the hole.

Whatever i did it worked, managed 3 reps upto my 1RM from a few weeks ago, and beat last week's 1RM by 10kg / 22lbs!!!! Not only that, but my ATG squat is now only 10kg / 22lbs less than my parallel squat to bench depth. Crazy.

Military went well, though hard. This is getting heavy now so we'll see what happens next time. A friend of mine was doing power shrugs in the next station so i worked in with him - power shrugs are an explosive slant to BB shrugs where you use hip drive and a little triple extension type explosive power (a la cleans/snatches) to get a heavier weight up. These slaughtered my traps, i found it hard to eat dinner tonight.

Knackered now, will train monday or tuesday. Time for the weekend!
 
Yup. You're pretty much a badass these days. Holy shit man.
 
Damn, 3 sets of 20 BW pull ups? Nice.
 
fufu said:
Damn, 3 sets of 20 BW pull ups? Nice.
Click to expand...

No, the other way - i did 20 sets of 3.

Just to make sure though, i did three max sets of BW pullups yesterday and did 20/12/15 though so almost there, haha!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
1. Speed Bench
8 x 3 x 60kg / 132lbs

2a. Front 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
2 x 100kg / 220lbs
2 x 105kg / 231lbs
2 x 110kg / 242lbs
1 x 115kg / 253lbs
1 x 120kg / 264lbs
1 x 125kg / 275lbs
1 x 130kg / 286lbs - PR

2b. Pullups
17 x 3 = 51 Reps @ BW (89kg / 196lbs)

3a. Romanian Deadlifts
5 x 120kg / 264lbs
5 x 165kg / 363lbs
4 x 165kg / 363lbs

3b. DB Hammer Curls
3 x 10 x 20kg / 44lbs

4. Deadlifts
3 x 180kg / 396lbs

***

Rough and smooth today. VERY pleased with the front squats, they felt so much smoother and faster than last time. Managed to add quite a lot to my 1RM today. I'm shooting for over 300lbs in the next few weeks. I think the top three front squats in my gym are 485, 330, and one in the middle of those. Targets!

The speed bench was also a lot faster today, got into a groove with it. Unfortunately, because of the lower back strain of front squats my RDLs were horrific. Couldn't keep it arched at all. Managed a few dirty sets then called it. I'll drop back to 150kg and build up again i think.

Finished off with a heavy set of regular deads just to punish myself for being a pussy and having to cut the RDLs short. Filthy filthy reps but they went up fast. My lower back was basically jelly at this point. Back squats on wednesday!
 
How are the legs looking then Gaz? Are you seeing any size or definition change, even though I can see strength Is your main focus?!
 
We need to change your name to Captain Squat'a'lot

Congrats on all the PR's, this program is obviously working. :thumb:
 
So things happen. Shit goes wrong. And sometimes shit happens and things go wrong. The good news is that last week i got a 160kg / 352lbs ATG back squat. The bad news is that I saw a video of my squats and dear lord. Depth is great, setup is great, lower back tucks under and basically folds in half and is basically a herniated disc waiting to happen. I also hurt my rotator cuff somehow.

Took a few days off, spoke with my boss and resident badass Dave, and he drew me up a workout to improve my lower back flexibility and general squat-ready flexibility/mobility. I will inflict this on myself on Friday. I built a program around it that i'm pretty happy with, but for now heavy squatting is out. I'm bummed but it has to be done. I'd rather come back in a few months and get 160kg with a perfect squat. Shit, i've done enough squatting lately to free-ride me for a while, haha.

Anyway, today:


Cycle 1 - Week 1 - Workout A

Warmup
Glute Bridge x20
Shoulder Dislocations x10
3 Rounds

Lower Back Stretch x20sec
Y/T/A x10
3 Rounds

Bike 5:00

1. Deadlifts off 6" Blocks
5 x 100kg / 220lbs
5 x 140kg / 308lbs
5 x 180kg / 396lbs

5 x 1 x 200kg / 440lbs

2. DE Bench
8 x 2 x 55kg / 121lbs

3. Seated BB Shoulder Press
5 x 20kg / 44lbs
5 x 50kg / 110lbs
5 x 60kg / 132lbs

5 x 3 x 70kg / 154lbs

4. Hammer Strength Seated Rows
3 x 8 x 100kg / 220lbs

5. Palloff Press
3 x 12 x 16kg / 35.2lbs

Cooldown
Foam Rolling
Static Stretching

***

Great workout. Deadlifts were off 6" boxes with the bar just below my knees. I like these way better than rack pulls and i managed a pretty good weight for the singles considering my 1RM is only 20lbs more than this.

Never done seated shoulder press before so i'm still feeling it out, but wasn't a bad weight really! Weird weird exercise. The accessory is whatever i feel like doing so today i did machine rows and core stuff.

The way this works is i'll do a variation of deads/bench working up to 5 singles at what's probably 90% for that exercise, then increase it for the following two weeks of a three week cycle. At that point i'll switch the exercises. The only time i do regular bench and deads is for speed stuff, which also increases load on a three week cycle. I'll also do five triples of a press and a row on their respective days after the speed stuff. Then accessory.

The other two days in the program are conditioning (yeah, you read right) and that squat rehab session.

LETS DO THIS.
 
Cheer up Skippy. It will be a small moment in time where you'll have to back off on the heavy things. Think of this time as a way to get better on something else.
Be happy you haven't got a herniated disc-it sucks trust me.
 
Gazhole said:
The good news is that last week i got a 160kg / 352lbs ATG back squat. The bad news is that I saw a video of my squats and dear lord. Depth is great, setup is great, lower back tucks under and basically folds in half and is basically a herniated disc waiting to happen.
Click to expand...

At least you caught it before something really bad happened. I'm sure with your resourcefulness, you'll come up with a plan to remedy that.
 
The same thing was happening to me with atg squats, that's why now I squat to just below parallel with a box underneath me to measure depth
 
Bah, have pulled my trap. Not badly, but christ. Hurts!

Have had physio, got another appointment next week.

Gonna be taking it easy for a while, my body is obviously trying to tell me something. So many setbacks lately.
 
Gazhole said:
Bah, have pulled my trap. Not badly, but christ. Hurts!

Have had physio, got another appointment next week.

Gonna be taking it easy for a while, my body is obviously trying to tell me something. So many setbacks lately.
Click to expand...

hey man shit happens. I missed meals due to exams, went into the gym tired injured my shoulder, rested up went back hurt it worse. was out for 2 weeks with that and then got ill for another 2 weeks.

Take your time coming back its going to be an uphill battle for me now, but i'm going in all guns blazing, come back and with your knowledge and brains you will be better than ever in no time Gaz.

On a more positive note, how the hell do you not pop on a 120kg zercher squat!

what do you think is weird about seated presses?
 
Thanks for the kind words all, ive trained harder than ever the last few months and it's finally come back at me. I'm re-assessing my goals right now. Think it's time for a new focus for a while. Trap is feeling alright today :-) still tight as hell though!

Trapz - Lol, i pretty much did pop during that squat. It was insane. I want to get that as a Zercher lift at some point (deadlift the bar onto your knees them squat it up). The seated press was just because i've never done it before. Had to get the rack/bench position right so i could get my head through without hitting the supports, had to change the way i pressed through my shoulders to keep stable etc. Great movement for pure pressing i think!
 
Gazhole said:
Trapz - Lol, i pretty much did pop during that squat. It was insane. I want to get that as a Zercher lift at some point (deadlift the bar onto your knees them squat it up). The seated press was just because i've never done it before. Had to get the rack/bench position right so i could get my head through without hitting the supports, had to change the way i pressed through my shoulders to keep stable etc. Great movement for pure pressing i think!
Click to expand...

Oh okay i see what you mean. I struggle with standing presses i think as i've only done them seated and so i arch into the lift more than i should.
 
MONDAY:

Warmup:
1. Glute Bridges 3x20 // Shoulder Dislocations 3x10
2. Knee Pushout Squats BW 3x10 // YTA's 3x10
3. Bulgarian Split Squats BW 3x5 // Hanging Leg Raise 3x10
4. Pullups x30
5. Pushups x30
(20:00 Max)

Workout:
1. Thick DB Push Press - x3 Per Arm @ 40kg / 88lbs
2. BB Push Press - x5 @ 60kg / 132lbs
(Max Rounds in 30:00 = 8 Rounds)

Cooldown:
1. Single Leg Hypers 3x10 // Reverse Hypers 3x10
2. Foam Rolling
3. Static Stretching

***

Me no likey the cardio. Overall pleased with this, kinda like an overhead medley for half an hour because it was a fantastic idea to superset push press with...push press. Pressed the dumbell overhead 48 times, the barbell 40 times, and did at least 24 cleans in there between them.

Was dripping, tired, and my shoulders are still aching from the impact of the DB. My thumbs too, it's a pretty thick handle.
 
TODAY

Warmup:
1. Glute Bridges 3x20 // Shoulder Dislocations 3x10
2. Knee Pushout Squats BW 3x10 // YTA's 3x10
3. Bulgarian Split Squats BW 3x5 // Hanging Leg Raise 3x10
4. Pullups x30
5. Pushups x30
(20:00 Max)

Workout:
1. Deadlifts - x3 @ 140kg / 308lbs
2. Sandbag Carry - 30mtr @ 75kg / 165lbs
(Max Rounds in 30:00 = 12 Rounds)

Cooldown:
1. Single Leg Hypers 3x10 // Reverse Hypers 3x10
2. Foam Rolling
3. Static Stretching

***

This was even harder than yesterday despite getting more rounds. Overall did 36 deadlifts and carried the bag nearly 400 metres. I shouldered it sometimes and bearhugged it sometimes, but it was split into two 15mtr lengths - the turn is always the worst part.

Right shoulder is now a mass of bruising and burst blood vessels.
 
So yeah, with the impending need to train a bit lighter and let my numerous twinges get back to normal, the fact that i'm getting a bit fat for even me, and my conditioning has let me down at the last two comps - its time to smash medleys every single session.

Pretty much every workout will be a two or three stage medley for 30 minutes. I've split up that rehab squat session into my warmup and cooldown so will be getting on with that until i feel ready to squat again.

On those lines, the laboratory test for this program is simple: only use what an old-time strongman would be able to use. That means no rack, no bench, no bands or chains, i'm working on the pretense that they only had fixed barbells so won't be changing the weight on the bar, i may use blocks (partial deads etc) and chalk.

So basically will just be using "fixed" bars, dumbells, kettlebells, sacks, barrels, stones, and the floor. If i want to do something i'll have to get it into that position on my own. OHP for example will require a clean etc.

Have also dropped calories to 2800 dropping below 3k for the first time since i was about 20. Is it any wonder i have a power belly?

Stay tuned for the exciting conclusion.
 
That's an awesome article, thanks for that!

Thats basically what i'm gonna be doing from here on in. The way i've set it up is:

Monday - Overhead day
Tuesday - Deadlift Day
Thursday - Bench/Row Day
Friday - Leg Day

The overhead is obvious - put something over your head. Deadlifts are also obvious. Bench/Row day is gonna focus on the horizontal plane (somehow), and leg day will be some type of squat and some type of hamstring-dominant exercise.

Apart from that i expect every workout will be different. May repeat some if i think i can improve on it.
 
Warmup:
1. Glute Bridges 3x20 // Shoulder Dislocations 3x10
2. Knee Pushout Squats BW 3x10 // YTA's 3x10
3. Bulgarian Split Squats BW 3x5 // Hanging Leg Raise 3x10
4. Pullups x30
5. Pushups x30
(20:00 Max)

Workout (80kg / 176lbs BB):
1. Floor Press - x5
2. Pendlay Rows - x3
3. Hang Cleans x1
(Max Rounds in 30:00 = 12 Rounds)

Cooldown:
1. Single Leg Hypers 3x10 // Reverse Hypers 3x10
2. Foam Rolling
3. Static Stretching

***

Fun one today, really enjoyed this. Was less cardio intensive than the last two but was a lot more difficult in terms of maintaining strength throughout the workout. Floor press near the end of the workout was absolute hell. Face was going red and seeing stars and shit. Last hang clean was also pretty filthy.

Absolutely broken now. Need some food.
 
When your a beast like Gaz I guess your view on warmups can be off by a bit. :roflmao:
 
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