JimWendler.com
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  • July21st

    5 Comments

    Weighted Chins

    I like them. I’m not voting for them in the next “Five Awesome Exercises” election but they certainly have their place. I’ve championed chin-ups for years, mostly    because they’re great for the upper back, lats, and arms. And because you can do them anywhere – chin-up bar, top of the  Smith machine, scaffolding, top of the monolift, playground equipment, etc.

    Weighted chins are a good idea IF you can do them, and even then you still need to keep bodyweight chins as part of your training (unless you can bang out multiple sets of 20 with good form). And  if that’s the case, gain some weight! Now of course there are people, usually some sort of Lifting Forum Queen, that would like to point to the VERY strong Konstantin Konstantinovs and tell me how wrong the prior statement is.  But you can’t use the exception to prove the rule.  And you just proved yourself to be unreliable and weak.

    If you want to add some weighted chins as part of your training repertoire, start light and see how you do. Make sure you use something that doesn’t allow the weight or dumbbell to swing too much when you do them. I recommend a good chin/dip belt or simply get a piece of chain and hang it from your lifting  belt.

    One day I’d do bodyweight chins for 50 or more total reps. The next chin-up day I’d do a couple sets of weighted chins, either multiple sets at a given weight (for example 5 sets of 6 reps with 45 lbs.) or work up to an  all-out set with the heaviest weight I can handle. Another great way to program chins is as follows:

     

    Day One – Weighted Chins

    • Warm-up and perform 5 sets of 3-5 reps.  All the work sets are done with weight. It can be the same weight or different weight.

    Day Two – Volume

    • On this day, you do multiple sets of low reps (for example, 20 sets of 5 reps).  Just do them between your sets.

    Day Three – 20%

    • On this day, do 3 sets of chins. The first set is done for max reps. Rest 5 minutes. The second set is done for 20% less than the first set (that is your goal, so don’t freak out if you don’t get it. It doesn’t mean you have AIDS or have some mythical “weak point”. Now rest again for 5 minutes.  Your third and final set will be done with a goal of doing 20% less than the second set.

    As much as I love doing chins, they’re still not squats, presses, cleans, and pulls. They’re great to do, but I’m not going to lose sleep if my strength on these goes up and my chinning strength remain stagnant.

    You can’t sleep with all the women in the sorority, so just be happy you got some trim.

     

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  • July5th

    14 Comments

    Training Update

     

    Training has been going unbelievably well lately.  As usual, I am sold on training 2 times/week and am making good gains.  I have some big goals the next few years (as well as for the competition in September); the way training is going now, and with the incredible support system I have, I am truly on my way.  I am doing a few new things (as far as programming the assistance) but here, again (yes I know it is redundant) is the basic schedule I am following.

    Monday

    • Squat or Deadlift (alternate every week) – 5/3/1 sets and reps
    • SS Bar Squat – 5′s progression
    • SLDL/GM – higher volume work
    • Neck

     

    Wednesday

    • Bench or Press (alternate every week) – 5/3/1 sets and reps….supersetted with:
    • Chins or TBar Rows (alternate every week) – 100 reps
    • Bench or Press (alternate every week, doing the opposite lift I did in the beginning of the workout) – 5 sets of 10 reps
    • Chins or TBar Rows (alternate every week, doing the opposite lift that I did in the beginning) – 100 reps
    • Neck

    Every day is light conditioning work and PVC pipe work for lower body, massage on upper body (thank you wife!) and stretch routine.  I weighed myself today and I am 227 pounds.  Light, lean and am getting stronger than I was 25 pounds heavier.  I credit this to nothing but work.

     

    Fuck you gimmick-hounds.

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