OH PIN PRESS: worked up in singles to 215x1. Placed the setting at my sticking point, so this is huge for me.
DB REAR DELT FLY: 15x12x4; hold for 3 count on rep 12
CGI: 145x3, 165x3, 185x3, 165x3, 145x3
BENCH: worked up to 240x3, 200x3, 220x3, 240x3, 200x3. These were fast.
BAND FACE PULL: REDx12x4
Conditioning: Hillsx10x2
Sorry it took so long to post. Loaded down with school and whatnot.
T-BAR ROW: worked up to 180x3x5
WGNG CHINS: BWx20, 10, 10, 10, 10, 8, 8, 7, 7
ALT. DB CURLS: 35sx3–>60sx3
Outta there.
My gym is undergoing ownership changes and in the process, the walls are being painted, upholstery changed, platforms and squat racks removed, and the overall atmosphere morphed for the worse. So, I worked out at Urban Active today. Gross. I don’t fit in there. I will become a patron of another gym. Still don’t have a clue as to where I am going to be able to push the Prowler.
Change of plans. The Juggernaut Method just got released, so I am switching the program. I had been following Chad Smith’s log on EliteFTS for a while, and was really intrigued. The only thing that kept me from doing it was that he kept delaying the release. I am starting a new log…
bABoon’s Juggernaut Journey.
Follow me there.
I apologize for delay. Here is my week thus far. I have been going up to a relatively FAST 1RM in each lift, which I will base my percentages off of for the coming training cycle.
(12/5)
SQUAT: work up to 425x1
BOX SQUAT: 225x2x5
GM: 135x10, 185x5, 205x5, 225x3, 245x3
HANGING LEG RAISE: BWx20x3
(12/7)
BENCH: work up to 315x1
CHEST SUPPORTED ROW: 180x3, 165x5x4
DB CURL: 20sx3–>55sx3, no rest
(12/9)-actually 12/10 at 2:00 in the morning
FRONT SQUAT: work up to 315x1, 455x walk-out
DEADLIFT: work up to 495x1, 545x1 (not fast enough to count)
45 DEGREE BACK RAISE: BWx40, 25x15x2
So, thus far, I am going to use these as my training maxes:
SQUAT: 385
BENCH: 280
DEADLIFT: 445
(12/9)
PRESS: work up to 198x1
NG CHINS: BWx10x6
Working 1RM: 195
I really hate sitting around, and after not doing much conditioning this week, I did just that.
A1) Push Press: 154x3
A2) Prowler2 (180 lb.) x20 yd.
A3) WG Chins: BWx3
A4) Prowler2 (180 lb.) x20 yd.*
x5
*Timed so that there was 45s rest b/n Prowler trips
B1) Dips: BWx20
B2) Prowler2 (180 lb.) x20 yd.
B3) NG Chins: BWx5
B4) Prowler2 (180 lb.) x20 yd.
x3
Oh, and a previous post should have been that my working 1RM for press is 180.
SQUAT: 231x10, 10, 10, 10, 20
FRONT SQUAT: 265x3x5
ELEVATED RDL: 375x3x5
Conditioning: Prowler2 (230 lb.) x20 yd., x10; 45 s rest b/n reps.
Reps suck. I stopped ~3 reps short of total failure, so I feel very good about that top end set.
BENCH: 165x10, 10, 10, 10, 26
CGI: 185x3x5
C1. RACK BB ROW: 225x3x5
C2. CHIN-UPS: BWx3x5
CABLE CRUNCH: 190x20x3
Had to leave before I could condition. Have to be up at SVMCH at 7:00 am tomorrow, so I am debating on going in to do some sledgehammer and Prowler work, or go up to the Hill. It is snowy and icy, which would make hills suck, which would make them awesome. I will figure it out.
(12/15)
Medley: x6
Sledgehammer: 16 lb.x10 each arm
Tire Hops x5
Prowler2 (90 lb.) x10 yards down & back
Push-ups x10
Bruce-Lees x5
Rest = 30 s
(12/16)
DEADLIFT: 265x10, 10, 10, 10, 30
GM: 154x5, 198x3x4
FRONT LUNGES: 154x5x4
Conditioning: Prowler2 (100 lb.) x20 yards down & back
x8, 30 s rest
…Hi ;D
What happened to Juggernaut?
Nothing. Still going strong. I was just very busy with my last week of peds and then the holiday, so I just did not make it on to post. My top sets for the past week:
(12/17) PRESS: 110x28; NG CHINS; DIPS; AB/LB; CONDITION
(12/20) SQUAT: 265x23; walked out of gym after. Had to get to the hospital.
(12/21) BENCH: 190x23; DB ROW; CGI; AB/LB; CONDITION
(12/27) DEADLIFT: 308x25; GM; LUNGES; AB/LB; CONDITION
(12/27) PRESS: 120x23; NG CHINS; DIPS; AB/LB; CONDITION
I was post-call on 12/22, so there was not going to be any lifting that day. I got to the gym in the afternoon on 12/23…closed. I was out of town on 12/24 and 12/25, came back on the 26…closed, so today I fit in a 2-a-day to kind of get back on schedule. Squatting will be rough tomorrow, but so be it. This is the week where no reps are to be left in the tank, and because I have the week “off” I am looking forward to really getting nasty with these lifts.
(12/28)
SQUAT: top set, 287x21
FRONT SQUAT: 265x3x5
ELEVATED RDL: 375x3x5
HANGING LEG RAISE: BWx20x3
CABLE CRUNCH: 200x15x3
KB SWING: 70x10x3
Conditioning: Prowler2 (100lb.) x20yd, 20 s rest, x20
(12/29)
BENCH: top set, 210x19
CGI: 185x3,3; 195x3,3; 205x3
C1. RACK BB ROW: 225x3x5
C2. WG CHINS: BWx3x5
WINDSHIELD WIPER: BWx15x3
Conditioning: Medley x4
Sledgehammer: 16lb. x10 each arm
Tire Hop x5
Prowler2 (100lb.) x10 yds d&b
Push-Ups x10
Crunches x20
Lap
(12/30)
DEADLIFT: top set, 342x22
GM: 155x3, 198x3, 220x3, 242x3,3
C1. OH SQUAT: 155x3x5
C2. LEG EXT: 105x10x5
Conditioning: Prowler2 (100lb.) x20 yds d&b, 40 s rest, x10
PRESS: top set, 135x â?¥20 (I lose count, so when I got to what I thought was 20, I did 3 more)
DIPS: 90x3x5; 45x10x5
NG CHINS: 45x5x5
D1. CABLE PRESSDOWNS: 120x15, 140x10x3
D2. ALT. DB CURLS: 50sx5, 55sx5x3
Conditioning: –
Gym closed early, and it is rainy and muddy as fuck in NW Ohio, so I wasn’t motivated to do hills either.
It was a repeat post. Joy.
I had a deload week last week, so I did 3 sets of 10 at 50% of my training week on my main lifts. Assistance was limited to 3 sets of 3 for most assistance (~60% of normal). Conditioning was done at about 60% as well, eg. 12 Prowler trips instead of 20, same weight and rest. Not too thrilling, so I will spare you.
I also still have to deadlift today, so I will do that, and then post how this initial week of 8s has gone.
(1/10)
SQUAT: 286x8x5; last set = 17
GOOD MORNING: 220x3x5
FRONT SQUAT: 275x3x5
Conditioning: Prowler (90) x20yd. x 20; 3 man group
(1/11)
BENCH: 190x8x5; last set = 19
CGI: 185x5x3
NG PULL-UPS: 45x6,6; 80x3; 90x2
Conditioning: Prowler plank row and push; 50lb. row 20 yards with one arm while holding a plank position with the other, push back down, run back, row on other arm. We did this nonsense 3 times.
(1/17)
DEADLIFT: 331x8x5; last set = 11
RACK PULL: up to 495x1
(1/14)
PRESS: 132x8x5; last set = 23
LATERAL RAISE: 25x10x5
KROC ROW: 120x25(right) 24(left)
Conditioning: Medley x6
(1/17)
SQUAT: 319x8x3; last set = 11
GOOD MORNING: 185x3x5
FRONT SQUAT: 225x3x5
HANGING LEG RAISE: BWx20x3
I never got to deadlift on the weekend b/c when I went, it was already closed. So I combined the Monday workout in to deadlift and squat. I decided to push the last set, but nowhere close to 2-3 reps shy of failure on either lift. Who knows how many I could have got deadlifting…maybe 20. Then on squat, I would anticipate about 15. Form feels real good right now on both.
(1/10)
SQUAT: 286x8x5; last set = 17
GOOD MORNING: 220x3x5
FRONT SQUAT: 275x3x5
Conditioning: Prowler (90) x20yd. x 20; 3 man group
(1/11)
BENCH: 190x8x5; last set = 19
CGI: 185x5x3
NG PULL-UPS: 45x6,6; 80x3; 90x2
Conditioning: Prowler plank row and push; 50lb. row 20 yards with one arm while holding a plank position with the other, push back down, run back, row on other arm. We did this nonsense 3 times.
(1/17)
DEADLIFT: 331x8x5; last set = 11
RACK PULL: up to 495x1
(1/14)
PRESS: 132x8x5; last set = 23
LATERAL RAISE: 25x10x5
KROC ROW: 120x25(right) 24(left)
Conditioning: Medley x6
(1/17)
SQUAT: 319x8x3; last set = 11
GOOD MORNING: 185x3x5
FRONT SQUAT: 225x3x5
HANGING LEG RAISE: BWx20x3
I never got to deadlift on the weekend b/c when I went, it was already closed. So I combined the Monday workout in to deadlift and squat. I decided to push the last set, but nowhere close to 2-3 reps shy of failure on either lift. Who knows how many I could have got deadlifting…maybe 20. Then on squat, I would anticipate about 15. Form feels real good right now on both.
Conditioning: Prowler (120) x20yd. x20; 20 s rest