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The Stuff of Legends, Fat Burning Legends That Is

Posted Mar 13 2009 3:20pm

Okay, so maybe Norse Warriors won't be singing ballads around a camp fire about my prowess with a barbell, but I still think this workout was worth noting. Especially for how time efficient and effect it was.

The purpose of this workout was to induce hypertrophy and make my waist less "love handly" (yes that is a scientific term). Apparently all the excitement at getting back into powerlifting allowed me to soften up a bit too much. Just because you are a strength athlete that is no reason to get fat. Look at the strength athletes pre-1990 and you will see what the high carb diets of today have done to our lifters and throwers.

Anyways, here is the workout:


  • Pull-ups, as many sets x as many reps (I know, really specific, but seriously no one ever did too many pull-ups in their life.)

  • Javorek Complex #5 3 x prescribed reps

  • Barbell Upright Row Medium Grip x 6

  • Barbell High Pull Snatch Medium Grip x 4

  • Barbell Back Squat Push Press x 4

  • Barbell Alternate Leg Step Up On Box x 8+8

  • Barbell Upright Row Medium Grip x 6

  • Barbell Bent Over Row Medium Grip x 8

  • Barbell High Pull Snatch Medium Grip x 4

  • Barbell Behind The Head Quarter Squat x 10

  • Barbell Good Morning x 16

  • Barbell Back Squat Jump x 6

If you have never seen or heard of Istvan Javorek and his sadistic complexes you are about to get the shock of your little training life. These complexes are brutally hard! Your lungs will burn, your muscles will cramp, and you will make every excuse in the book why you can't do or finish them. Well guess what, if you want those Norse Warriors to speak of your workouts for generations, then just do the damn complexes!


One round through each exercise is a set. If you can't complete the reps of one drill, just move to the next. The key to complexes is time under tension, so hang on to that barbell as long as you can! Now this is particularly brutal complex, there are easier ones on his site. I don't use a heck of a lot of weight on these, and often can't complete every rep on each drill. That is cool, I still get a great workout for them.


As for the drills themselves, if you don't know how to do one.............don't. Instead of hurting yourself just pick a sensible substitute. For example, no self respecting Weightlifter would call what I do a barbell snatch. When I "snatch", it just isn't a snatch. I always hurt my shoulder because I suck at them. So instead of hurting myself I simply do a clean and push press. If, on the other hand, you don't know how to do a squat, then you are on the wrong website and need to the other part of the gym that plays techno remixes to 80's songs and has a way to cheerful skinny man in super tight clothes dancing around.


All kidding aside, these complexes will make you a machine due to the sheer amount density of volume. So if you want to get all Viking up in here, just pick a drill to get you bigger, do some work on that, and then hit up a complex. Done and done.





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