If you go off his free templates, I doubt Brian would be the type of guy to wag his finger at you using the main progression scheme and then choosing your own adventure of misery for your assistance and conditioning.
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Work for today: JuggernautAI powerlifting Week 6 day 1
Squat: 290x5, 275x5, 275x5, 275x5, 275x5
Incline bench: 140x5, 145x5, 150x5, 155x5, 165x5
Pendlay Row: 135x10, 135x10
Leg press: 450x12, 450x12, 450x12
Hamstring curl: 100x12, 100x12
Ab wheel: 15, 15, 15
Notes;
- most difficult part of regular squats was my damn wrists. I guess going 6 weeks without doing lowbar does not have my mobility feeling used to these. Will need to correct ASAP. Otherwise felt fine. Getting used to heavier weight again, as the program goes from a hypertrophy block to a strength block, but I can tell itās there.
- felt very strong and explosive on all other exercises
- AM weight: 214.9
11 Likes
Work for today: JuggernautAI Powerlifting Week 6 day 2
Spoto Press: 155x5, 160x5, 170x5, 175x5, 180x5
Db row: 80x12, 80x12
Lat raises: 25x14, 25x12
Db overhead ext: 75x12, 75x12
Db curl: 25x14, 25x14
Notes:
- Spoto press felt great, excited to start moving some real weight again
- went slow and controlled on DB rows, got a great squeeze. Mainly because I only have up to 80lbs in my garage lol.
- everything else was quick, easy.
Other notes:
- I think the carb cycling works, but it requires patience. My weight jumps after every carb heavy day, while still averaging overall down for the week. Makes day to day frustrating but overall satisfying.
- knee doesnāt hurt as much as I thought it would from my PRT run, but my shins are very pissed lol
- AM weight: 215.9
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most difficult part of regular squats was my damn wrists. I guess going 6 weeks without doing lowbar does not have my mobility feeling used to these.
I also suffer a lot going lowbar. Tennis Elbow and Wrist Pain every single time haha, fucks up my benching for a good 3-4 days
I do think itās just a mobility thing in the shoulders, I always tell myself iāll fix it but I never do 
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I applied sunscreen 6 times over 5 hours at the beach. My people were made from the frozen forests. The sun is not my friend.
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Are you sure it wasnāt mayonnaise
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@KonsuTheTraveller maybe it is a shoulder thing, idk? I think it will be better quickly, was already feeling a little easier by the last set, I just need to get back into it.
@simo74 it may as well have been for all the help it did lol. FWIW, my shoulder tattoo is actually unburnt, canāt really see because of the angle, but thereās like a perfect circle of red around it, and then the skin there is safe. So if I apply ENOUGH it works, but Jesus I went through like half the bottle lol. Next time I go to the beach, I wearing a damn coat
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what SPF was the cream. Down here in an Oz summer we only use 50.
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55 lol.
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Must be faulty or you sweated it all off. We literally have no ozone down here in Melbourne and a spf 50 will get me 30 mins without a burn.
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Iām thinking that I may have been too wet when re-applying? Or the Sun gods just hate me. Either is possible
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Macros for today:
Cal: 1703
Fat: 41
Carb: 68
P: 250
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I talked to my homeboy Amun-Ra the other day, and I asked him if he knew you.
Ra said āOh, the God of Rizz? Yeah F*ck that guy, he took my girl, now Iām gonna sunburn himā
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Work for today: JuggernautAI Week 6 Day 3
Dead stop deadlift: 415x4, 375x4, 375x4, 375x4, 375x4
SSB: 235x5, 235x5, 235x5, 235x5
GHR: 12, 12, 12
GHD sit-ups: +10x12, +10x12
Leg extensions: 130x12,
Bonus work:
Shrug machine: 90x15, 140x15, 190x15, 190->140->90 DROPSET
Conditioning: 10 min bike erg; 157 cal
Notes:
- dead stop deadlifts definitely reduce my rep strength compared to TNG, but they also feel significantly less fatiguing. Iāve always been weakest off the floor, so figure this will be good for me. 415x4 moved well, definitely had a couple reps in the tank if I was grinding.
- donāt think Iāve ever programmed sets of 4 before, but I like em. Mainly because they are unconventional lol.
- SSB felt solid, no complaints.
- did sit-ups just holding a bumper plate in my hands, kind of infront of my face. Felt good.
- adding in some shrugs twice a week. Saw my back a lot this weekend, and I am extremely wide; but the traps arenāt popping, and no muscle is as cool as big traps.
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Macros for today:
Calories: 2171
Fats: 61
Carbs: 198
Protein: 209
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Go to love those even numbers mate, 6ās and 4ās are the new 5ās and 3ās. LOL
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Macros for today:
Calories: 1702
Fats: 50
Carbs: 79
Protein: 220
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Macros for today:
Calories: 1843
Fats: 61
Carbs: 77
Protein: 231
Notes:
- shit day. Sailor made an attempt, not one of mine but I was the one handling it. Never a good time.
- increasing calories a bit. Just bumping to about 1850 on non training days and 2300ish on training days. Was dropping weight a bit quicker than planned, trying to still maximize muscle retention during this cut, so increasing food. So, added a glass of Kefir before bed. Good probiotics, tastes decent, some protein too.
- AM weight: 213.6
10 Likes
Work for today: JuggernautAI Powerlifting Week 6 day 4
Bench: 185x5, 175x5, 175x5, 175x5, 180x5, 180x5
Lat pulldown: 130x12, 130x12, 130x10
BTN press: 75x15, 85x12, 85x12
Tricep Pushdown: 65x12, 65x12. 65x12
Cable Curl: 35x12, 35x12,
Conditioning: 400m intervals. 90 sec rest
7.5mph
8.0
8.5
8.6
8.6
8.6
9.0
Notes:
- bench moved well. 185x5 was smooth, keeping a slight pause on all these. First time actually benching In likeā¦7 weeks?
- different lat pulldown, this one feels heavy AF for some reason.
- I have no reason for behind the neck press other than that my shoulder has been a little angry with me, so Iām thinking I should beat it into submission.
- runs felt good. Going a little slower and controlling my breather better. Normally I just murder myself on intervals, spend the whole time wheezing and gasping for breath. PRT is over, so focusing on a good pace, good running form, and spiking heart rate without losing breath control
- AM weight: 213.6
10 Likes
Work for today: JuggernautAI Powerlifting week 7 day 1
Squat: 325x5 (PR), 295x5, 295x5, 295x5, 295x5
Incline bench: 160x5, 160x5, 160x5, 160x5, 160x5
Pendlay row: 145x10, 145x10
Leg press: 450x13, 450x13, 450x13
Leg curl: 100x13, 105x12
Ab wheel: 15, 15, 15
Notes:
- PR on squats. Definitely had 7 in me, maybe 8. Taking some advice from @simo74 and @wiseman83 and slowing down the descent on my squats. Definitely keeps me
Tighter. Also makes me much slower on the ascent, but it seems not weaker, just slower. Either way, I think itās good for me. - ya know, thinking about this. RPE program right? So Im always putting some limiter on this. Every now and then going to failure, often to help me get a gauge on how accurate I am with my RPE calls. Realized something that I think some people donāt understand. RPE 8 on big compound lifts is freaking hard. Is it 100% no. But an RPE 10, a legit RPE 10 on squats or deadlifts, is going to absolutely destroy my body and soul. Iām dizzy, my head hurts, my body hurts. I have legit nothing left for pretty much the rest of the workout. Not a bad thing, but thatās RPE 10. So RPE 8? Instead of 405x10, 405x8? Thatās still a damn hard set. There is struggle and strain and you need to concentrate in order to get it done. I think people underestimate how many reps they have left in the tank.
- Having an absolutely terrible day. Dealing with that in between sets. Not my favorite way to train.
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