See this guy? This guy is the man. Fuck that – he’s my hero. If you don’t know who he is Jim Wendler is the COO of Elite FTS, making him CEO Dave Tate’s right hand man. But what makes in more important than even that is his awesome training program he developed for all kinds of lifters from bodybuilders to athletes to powerlifters, 5/3/1.
On paper it seems as annoying to decode as any other powerlifting program with calculating percentages, etc. But what makes this program so unique, at least to me, is that Jim takes the guess work right out of everything. It’s real simple; in one 4-week cycle you will perform three sets of your main lift for 3 working sets of 5 reps during the first week, 3 sets of 3 reps the next week, and then for the last week you will perform 3 working sets of 5 reps, then 3 reps and then 1 rep or more if you can. After your main lift, you will perform two or three assistance lifts, followed by light or hard conditioning (he likes to push prowlers and run up hills a lot) depending on the day. After all that you will enjoy a deload week as your fourth week as a way to recover while still staying active before going back into the heavy stuff.
I like this a lot because in short the name of the game of long term gains. This isn’t some eight week program you read about in mainstream bodybuilding magazines. This is about making new gains and breaking new PR’s every cycle, regardless of what that PR is. If during a cycle you bench 155lbs for 5 reps during the third week and then in the next cycle your benching those same numbers for 8 reps, it’s still a PR. You’re still getting stronger.
I’m pretty sure this program has been real good to me since I began using it back in October because as of today I finally Deadlifted 305lbs for the first time. I’d like to thank Motorhead’s badass track “The Hammer” for giving me the energy to do this! I probably should’ve gotten there two cycles ago but instead of increasing the weights every cycle by ten pounds I increased them by five. Oops. I’m beyond grateful that my gym in Clifton, New York Sports Club, actually has a deadlift platform with bumper plates because I refuse to deadlift with those shitty octagonal plates EVER again. In fact, I hope who ever created those plates gets shot in the fucking throat repeatedly because they make TRUE strength training such a hindrance.
Week 3: Day 2 – Deadlift Day!
Deadlift
125lbs – 1 x 5
155lbs – 1 x 5
185lbs – 1 x 5
245lbs – 1 x 5
275lbs – 1 x 3
305lbs – 1 x3
Hyperextensions
35lbs – 3 x 12, 12 10
Ab Core machine
20lbs – 3 x 20, 20, 20
I wanted to use the ab crunch machine and do three sets with 105lbs but some middle aged bitch was occupying it, taking her sweet ass time. You know the ones, they sit on the machine for 10 minutes, while socializing, and they even stop DURING THEIR SETS to yap some more. Why are they even in the gym? Shouldn’t they be in the beauty parlor with their other middle aged friends gossiping about some worthless piece of shit reality show they probably rush home for every day because they have NOTHING ELSE to live for??
Oh! Speaking of Motorhead…
My girlfriend told me two days ago that Dingbatz was going to host the streaming of Lemmy’s memorial service in L.A. using Motorhead’s YouTube page, so of course we went. It’s awesome knowing I’m literally a driving distance of ten minutes from the place. There weren’t as many people there to watch it as we figured there would be, which was fine by me because we actually got seats at the bar giving us a great view of the brand new flat screens that the management just had installed, with the much older “tubes” now sitting outside of the bar.
It was held at a chapel, there was no way in fuck that this would be held at a church. Nope nope! Next to a podium was a table with a few souvenirs, if you will; Lemmy’s pirate hat which covered his urn – I had no idea he was cremated! – something from the WWE with their logo on it, always tacky guys, you never learn, do you? His cowboy boots were on it along with some speed…a parting gift from Motorhead guitarist Phil Campbell, who surprised all of us by NOT being there. I repeat: PHIL CAMPBELL was NOT at his own bandmate’s FUNERAL. Surrounding both sides of the chapel? Lemmy’s Marshall “MURDER ONE” Full Stacks. FUCK. YES.
Not many people there in suits, maybe one or two people. But the difference between those two people was all too clear: one guy probably wore a suit out of respect, like I would, and Triple H wore a suit because he has a corporate image to uphold. Yeah, I said it. There were a lot of people there to speak about Lemmy as well as one or two people I know I sure didn’t expect. Did any of you truly expect GENE SIMMONS to be there? Since when the fuck does GENE FUCKING SIMMONS care about anyone BUT himself?? Geezer Butler was also there, which was cool of him. Of course Ozzy and $haron were there, I mean $haron only screwed him out of potentially MILLIONS in royalties for writing classic songs on both No More Tears and Ozzmosis by giving him flat rates. Cunt.
Among the speakers were various people, from random friends from Germany, to Lemmy’s somn Paul, to the band’s management and road crew (You know what song came to my mind every time!), to celebrities we all know. Just like that the theme of this service was all too clear: friendship. As much of a modern day pirate as he was, Lemmy was everybody’s friend and those people who were invited to speak were obviously those he made the most impact on from a personal level. A surprisingly emotional Mike Inez of Alice In Chains spoke, as well as Slash, who spoke about the time he spent with Lemmy in the hospital after he was fitted with a pacemaker, being by his side everyday until he was released. I had no idea. I’ll never be a fan of Slash’s guitar playing and I LOATHE Guns N Roses but he always comes of like that guy you can hang out with for hours.
Triple H (most boring wrestler EVER) told some funny stories about Lemmy. Remember, before he became a corporate sellout he was a metalhead who would often do interview segments in a battle jacket with either one of his own shirts or the Motorhead England shirt. In that regard he was for real. He had the honor of having Motorhead play him to the ring for two Wrestlemanias. Luckily for me he lost both times. He mentioned that when that happened Lemmy said to him: “You can’t win a match to save your life, can you? That’s why you’re good for us!” But after talking of Lemmy the ballbuster he spoke of Lemmy the gentleman.
He and his wife went to see Motorhead backstage at a festival show. He went backstage and he found Lemmy with two towels on, topless girls and coke on the table. He was about to come in until Lemmy noticed Stephanie. “Whoop! Close the door!”, he yelled as Trips waited outside. When Lemmy reopened the door he was now dressed, the girls were dressed and the coke was gone, which Trips could only assume Lemmy snorted all of – and all because Stephanie was there. Sure sounds like a gentleman to me, even though not too long ago Steph actually had double implants.
All of us in the bar were VERY surprised when Rob Halford came up to speak. I had no idea he’d be there but it shouldn’t be too much of a shocker. Like Lemmy, this world is Rob’s life and even after all the decades he’s been doing this he’s still a fan. He told everyone: “When I was in the presence of Lord Lemmy, I was a bit overwhelmed …” Yeah? Well, so were the rest of us bud. Points for calling him “Lord Lemmy”, by the way. After Rob left Lemmy’s girlfriend came up. She was clearly drunk, slurring her words the entire time. No denying she’s in a major panic right now, trying to figure out what to do next.
Lars Ulrich and Robert Trujillo of Metallica came up and that’s when I got interested. Upon walking up to the podium, Lars looked…different. I don’t mean the homeless guy beard he had but his vibe was different. He was clearly shaken up there…even vulnerable. Metallica are dead to me after …And Justice For All, but there would be no Metallica without Motorhead and Lars made it painfully obvious in every interview he’s ever done. You knew it when he spoke of opening for Motorhead in 1982, the year before Metallica were even signed to Megaforce Records, and Lemmy recognized him from their meeting in Denmark not too long before that. The theme of his speech was that Lemmy always treated him as an equal. I’m sure Lars could’ve said much more…if he wasn’t still shaken. It must’ve finally hit him that his idol is gone. That has to really suck for Lars, knowing that the reason he is the drummer for biggest band in the world is no longer here.
Dave Grohl was the last person to speak, which is what everyone was waiting for. You know his general history: drummer for extremely overrated grunge band turned frontman/guitarist for middle of the road rock band. But those who REALLY know ANYTHING about the guy know too well that he’s nearly as big a Motorhead fan as even Lars! He occupation as guitarist for his middle of the road rock band basically finances his love of all things hardcore, crust and metal. If you know ANYTHING about Dave Grohl you heard his metal side project Probot, which featured several different metal vocalist, including Lemmy, with whom he recorded the only good track on that CD, “Shake Your Blood:, in which Lemmy also played bass.
Over the years Dave and Lemmy truly developed a bond with a each other. The two of them got together many times and were clearly the best of friends for years. Watching him up there you can tell he was truly humbled to be friend with the guy. What sucked was when the mic got cut off and we couldn’t hear shit for about ten minutes, and went right back on before he finished. He mentioned their love of Little Richard, which plays and important part here. Right before Lemmy died Dave got Little Richard to autograph a bible pamphlet for him to give to Lemmy, but Lemmy died right before he could give it to him. So right before he let the podium Dave recited a few lines from Little Richard’s song “Precious Lord Take My Hand”, before raising a toast to Lemmy.
After it was done Lemmy’s tech plugged in his Rickenbacker signature “Rickenbastard” bass, leaned it against his full stack and let that shit feed back forever. THAT is how you hold a memorial service. Let’s celebrate the guys life – I think he’d make fun of all of us for mourning him, I know he wouldn’t want us to, although the woman sitting across from us was in tears the entire time. The world is still a shittier place without you though pal.
Confessions of an Angry Metalhead 