Bulldog and Bullpup Log Part 2

Training Over 35 Lifter
401

A Few thoughts and observations regarding the Meet and training…

De loading: I wasn’t sure if it was the right thing to do. I mean I started backing off almost 4 weeks out. Of course my concern was that I would ended up weaker.Well I was wrong. I ended up feeling pretty damn good physically. Strangely enough this was the first time I was able to get through a Meet and not be totally blown come time for deads.( excluding the pulled Lat). If there was any down side I think mentally not having any really heavy weight across my back during that period kinda threw me on the last squat attempt.

Not cutting weight: Glad I didnt,part of the reason I wasn’t completely destroyed during the Meet. BUT coming in at the weight I did was excessive and me being lazy. Time to be a little more disciplined and drop back to a weight im comfortable with.

Whats next: Hell with it, I’m going ahead and doing the NASA USA Nationals the first weekend in June. I know what ever I total wont be ground breaking but it should be good enough that it will be some what respectable and not be a total embarrassment.

Training: starting next week I’m going to start using the Juggernaut system. Mainly for the fact to get a little more volume on my lifts and cutting back on the intensity for awhile. I’m hoping the increase in volume will add some much needed hypertrophy on my hips and legs. For some reason the past few month Ive seen a decrease there,jeans that where tight are a little looser.

402

NEWS FLASH!!!

It was confirmed yesterday BullPup is now Dating a Girl!!!

OH ! Hell!!!

I guess it was bound to happen sooner or later.

403

What weight class will you attempt to get in for Nationals 242? 4 week deload, wow that was tough the boredom you were going through was probably excruciating, I felt for you. Once again great work!

404

When you say “dating a girl”, do you mean going to a movie and the malt shop afterward, or do you mean rolling in the hay?

405

[quote]MattyXL wrote:
What weight class will you attempt to get in for Nationals 242? 4 week deload, wow that was tough the boredom you were going through was probably excruciating, I felt for you. Once again great work![/quote]

242 is the magic number. Unless somehow I magically gain a huge amount of lean weight from now to then.

The boredom wasn’t that bad. What bothered me the most was the fear that I was going to get weak since I wasn’t moving allot of heavy weight.

406

[quote]cavalier wrote:
When you say “dating a girl”, do you mean going to a movie and the malt shop afterward, or do you mean rolling in the hay?[/quote]

The first one. There is no hay rolling going on around here.

407

[quote]bulldog9899 wrote:
Whats next: Hell with it, I’m going ahead and doing the NASA Grand Nationals the first weekend in June. I know what ever I total wont be ground breaking but it should be good enough that it will be some what respectable and not be a total embarrassment.

[/quote]
Good for you. I wish I had the courage to go to Nationals but fear I would be an embarrassment with my wilks.

Great opportunity that BP gets to tango with the big boys.

408

Sorry I’m so late. Hella good meet results. Excellent work Dog.

409

[quote]kpsnap wrote:

[quote]bulldog9899 wrote:
Whats next: Hell with it, I’m going ahead and doing the NASA Grand Nationals the first weekend in June. I know what ever I total wont be ground breaking but it should be good enough that it will be some what respectable and not be a total embarrassment.

[/quote]
Good for you. I wish I had the courage to go to Nationals but fear I would be an embarrassment with my wilks.

Great opportunity that BP gets to tango with the big boys. [/quote]
In all honesty in my case it isn’t really a issue a courage. I’m pretty comfortable with the notion that a 1500 total is in the cards by June. Because of the fact im over the mental hump that had been holding me back at Meets. 1500 isn’t going to win me anything but its good enough to at least it wouldn’t be a joke for me to actually compete . On another note I don’t see why you shouldn’t try for a National level Meet at least for the experience.Like the old saying nothing ventured nothing gained.

Yeah , Its a good opportunity for Pup even if he gets his ass handed to him it should make him better in the long run.

410

[quote]dday wrote:
Sorry I’m so late. Hella good meet results. Excellent work Dog.[/quote]
Thanks D day.

411

[quote]kpsnap wrote:

[quote]bulldog9899 wrote:
Whats next: Hell with it, I’m going ahead and doing the NASA Grand Nationals the first weekend in June. I know what ever I total wont be ground breaking but it should be good enough that it will be some what respectable and not be a total embarrassment.

[/quote]
Good for you. I wish I had the courage to go to Nationals but fear I would be an embarrassment with my wilks.

Great opportunity that BP gets to tango with the big boys. [/quote]

God damn it Snap, go to Nationals.

You’re one of the best lifters on the board and you deserve to be there. If you didn’t they wouldn’t let you lift.

Don’t let absolute bullshit stop you from doing something you want and deserve to do.

Errr sorry about the umm fit in your log Dog.

412

^^ No worries ,besides I agree with you.

413

So tell us about the Juggernaut system, don’t know much about it.

414

[quote]cavalier wrote:
So tell us about the Juggernaut system, don’t know much about it.[/quote]

Damn it, you would go and ask…

Well alright here goes . The Juggernaut system is nothing more then combining the principles of 5/3/1 and Block prioritization to it. This only applies to the core lifts while the supplemental and accessory work stays pretty much the same.

The system is set up in 4 waves. Each wave uses reps of 10’s, 8’s , 5’s , 3’s. Each wave is divided into 4 phases Accumulation, Intensification , Realization and a deload. Here is a break down on how the first wave would run.

To start with like 5/3/1 its suggested to start this program with a training Max that is 90 % of your actual Max.

Week 1:60%x5x10…Last set you would target for 10 plus reps going 2-3 reps short of failure

Week2:55%x5
62.5%x5
67.5%x3x10…same as week 1 on last set but only leaving 1-2 in the tank

Week3: 50%x5
60%x3
70%x1
75% X as many reps as possible. This set is to failure, This is used to reset ones training max for the next wave.

Week 4: Deload

Week 5: Start new wave in this case it would be the 8’s wave.

On resetting your training Max: On the last Phase of each wave you go all on your last working set. Each rep over the prescribed rep range is given a value. The value varies from upper and lower body. Upper range is suggested to be 1.25 lbs- 2.5 lbs.Lower body is 2.5 lbs - 5lbs.

The formula
[(Reps Performed - Standard) x Increment per rep] + Working Max=New Working Max

The example:

Lets say I’m using a working Max on bench of 365. Which would be 275 at 75%. Lets say I get 15 reps out of it which is 5 over the standard. Since im not a newbie and I have time under my belt ill play it conservative and give each rep over a value of 1.25 lbs. Which will rise my new training max to 370. This is done at the end of each wave.

[(15-10) x 1.25] + 365 = 370

Whewww…That’s it in a nutshell. Like I stated above the approach towards supplemental and accessory pretty much stays the same.

415


Back under the bar tommorow.
Time to start the road towards the NASA USA Nationals…Yippy.

416

[quote]bulldog9899 wrote:
Whats next: Hell with it, I’m going ahead and doing the NASA Grand Nationals the first weekend in June.[/quote]

RIGHT ON!

417


HAPPY HALLOWEEN!!!

10/31/11

10’s wave ,Accumulation Phase

Warm up : Yep

Bench: Bar x 20
135 x 5
220 X 10,10,10,10,10…DAMN!!! The five sets of 10 kicked my ass. There was no keeping 2-3 reps in the tank on the last set.

Dead bench: 4 x 1 x 265

Bent Rows (strict): 175 x 5…Using 5/3/1 set and rep scheme
195 x 5
225 x 5…did 12

Hammer curls : 3 x 10 X SW

Band pull apart: 2 x 20

Bench sit ups: 3 x 8 x 10

All in all not too bad.Wednesday will be squat. I’m just hoping that I don’t pull my groin like I did last year on my first squat session after my last Meet.

418

[quote]Canada_K wrote:

[quote]bulldog9899 wrote:
Whats next: Hell with it, I’m going ahead and doing the NASA Grand Nationals the first weekend in June.[/quote]

RIGHT ON!

[/quote]
Damn straight :slight_smile:

419

Love the Halloween pic!

Man, that Juggernaut stuff just scrambles my brain. Who came up with it? Is it primarily for powerlifting?

420

[quote]cavalier wrote:
Love the Halloween pic!

Man, that Juggernaut stuff just scrambles my brain. Who came up with it? Is it primarily for powerlifting?[/quote]

Its not that complicated it just linear block prioritization. I don’t know if you could say its 100% for powerlifting or not but I guess will find out… Kinda worked for its creator.

Here a quick Bio of its creator Chad Wesley Smith

Chad Smith, 24, is a shot putter from Irvine, CA and a graduate of Concordia University (Irvine). In 2009 he won two NAIA National Championships while recording a PR of 19.46m (63-10.25). This throw ranked him 4th among all US born collegians and in the top 20 of all US men. Chad will now focus his training towards powerlifting. He totaled 1963 pounds in his first meet, which included a squat of 800 pounds in only a belt and knee wraps. Chad has now totaled 2165 in the 308 weight class and is the American Record holder in the squat with 905 pounds. While earning his degree in History, Chad also coached varsity football and track at his alma mater. Chad is currently in the owner of his own athletic training facility, Juggernaut Training Systems LLC, in Laguna Hills, CA. At Juggernaut, Chad trains athletes from Jr. High to the Professional ranks, with particular success in the MMA and BJJ realms. JTSstrength.com