Friday 26.10.18 - Week 4, Day 1, Back & Delts
1a.Deadlift
140kg x 4…questionable form
125kg x 5
1b.Pullup
Bodyweight (89.7kg) x 6
Bodyweight (89.7kg) x 4
2a.Military Press
60kg x 6
53.5 x 7
2b.Barbell Dead Row
52.5kg x 8
52.5kg x 7
3a.One Arm Dumbell Shoulder Press
18kg x 8
18kg x 8
3b.Face Pull
22.2kg x 10
22.2kg x 10
4a.Dumbell Lateral Raises
7kg x 10
7kg x 10
4b.Dumbell Shrugs
24kg x 10
24kg x 8
Box Jumps
4 x 2 to 64cm
Friday 27.10.18 - Week 4, Day 2, Chest & Arms
1a.Flat Barbell Bench
85kg6
76kgx7
1b.Barbell Curl
25kgx8
25kgx8
2a.Incline Dumbell Bench
Warmed up for these, then somehow forgot to do my work sets…
2b.Dumbell Preacher Hammer Curl with Fat Gripz
10kgx10
10kgx9
3.Parallel Bar Dips
Bodyweight (91.7kg+10kg)=101.7kgx8
Bodyweight (91.7kg+10kg)=101.7kgx6 - Pushing strength’s coming on a treat. Wish my lower body lifts would increase with the same momentum!
4a.Machine Flyes
52kgx12
52kgx12
4b.One Arm Pushdowns
7.2kgx10
7.2kgx10
Not posted for a long time due to a busy end of last year and some health complications.
Went from 89kg to 100kg over christmas, due to a lot of laying about due to some heart troubles. Managed to get in enough sessions to gain a little strength during a run of the Inverted Juggernaut Method by Chad Wesley Smith. On my last week, so going to post my AMRAP results and thoughts at the end, then going to run GZCL Rippler, as I really like the look of it.
13.03.19 - JUGGERNAUT BENCH, FINAL WEEK
All weights in KG
Numbers in bold are AMRAP results
Flat BB Bench
Warmed up with various shoulder raises, band dislocates, pull-aparts, pushdowns and flyes between each set.
53.5x5
65x3
75x2
80x1
86x1
91x1
96x6
Prone DB Row (Rest-Pause)
24sx10+4+2+1
Dips
100kg bodyweight+5kgx5
100kg bodyweight+20kgx3
100kg bodyweight+35kgx5
Face Pull (Rest-Pause)
17x10+5+3+2
Fat Gripz DB Hammer Curl (Rest-Pause)
12sx8+4+2+!
DB Lateral Raises
10sx7+3+2+1
Finished with half an hour incline walking (set to 4.5) on the treadmill
Summary - I’ve not been back doing dips for long, but my triceps seem to love them. Strength on them is massively disproportionate to my other lifts. Reps are past parallel too, no half reps. Bench strength really hasn’t improved much on this routine, Started off at 96x4, finished on 96x5. One good thing is that technique has improved from all the light sets in the early weeks. I really think my bench responds better to frequent heavy training, unlike my lower body which seems to love volume.
14.03.19 - JUGGERNAUT SQUAT, FINAL WEEK
All weights in KG
Numbers in bold are AMRAP results
Box Jump
Worked up to 87cmx1
Back Squat
55x5, 66x3, 77.5x2, 82.5x1, 88.5x1, 93.5x1, 100x6
Dead Stop Good Morning
42.5x5
47.5x3
52.5x5
Ab Pulldown (Rest Pause)
32x10+5+3+1
Single Leg Standing Calf Raise (Rest Pause)
BWx6+3+2+1 per leg
Summary - Only a 7kg gain on squats. Technique and depth are both loads better though which is a plus.
16.03.19 - JUGGERNAUT OHP, FINAL WEEK
All weights in KG
Numbers in bold are AMRAP results
Military Press
36x5
43.5x3
51x2
55x1
58.5x1
62.5x1
66x5
Pullups (Rest Pause)
Bodyweight (96.1)x6+2+1+1
Incline BB Bench
47.5x5
52.5x3
61x8
DB Shrugs (Rest Pause)
24sx10+4+2+1
Seated DB Curls (Rest Pause)
10sx10+4+3+2
Rope Pushdowns (Rest Pause)
18x9+4+2+1
Summary - Military Press has stayed at 77kg, after 12 weeks of training. Bad times.
18.03.19 - JUGGERNAUT DEADLIFT, FINAL WEEK
Deadlift (Weighted Jumps, planks and side plans before each warmup set)
60x5
77.5x5
92.5x3
107.5x2
115x1
122.5x1
130x1
140x7
Decided to treat myself to some singles. Can’t remember the last time I did some…
150x1
160x1
170x1
175x1
Think I could have got 180, but form would have been shoddy, so save it for another time.
Front Squats
30x5
40x1
50x5
55x3
62.5x5
Machine Calf Raise (Rest Pause)
20x9+4+2+1
Laying Leg Curls (Rest Pause)
29x10+4+2+1
Summary - Happy with todays effort. Heaviest I’ve pulled since my surgery and front squats are coming on a treat, although switching to a clean grip from arms crossed has helped.
Overall, I had fun with the Inverted Juggernaut Method. It really helped me dial in my form on the lighter weeks, and I feel that they also helped with my conditioning. I’m much better equipped to deal with higher volumes now than I was before the program. For those reasons I’m not too salty about the lack of gain on my Bench & OHP ; plus it also supports what I thought about my lower body responding better to volume and varying intensities, and my pressing responding better to heavy work. I ran The Cube Method when I used to do strongman, and gained 20kg on my squat, and next to nothing on the other lifts.
Basically, Squats love Cube, Deads love Juggernaut, and my upper body just loves lifting heavy…something to think about for future training!
Tuesday 19.03.19 - GZCL Linear Program, Week 1 Day 1 Bench
Decided to go back to some linear progression, see what I can get out of it, seeing as my strengths still not up to par. Been wanting to try one of the GZCL routines for a while.
All weights in KG
Numbers in bold are AMRAP results
T1 - Flat BB Bench
80x4
80x4
80x4
80x5
Been benching with my legs tucked under me and toes dug in the floor recently, but really didn’t feel right today, so switched to feet flat and wide.
T2 - Dips
Bodyweightx10
Bodyweightx10
Routine called for 3 sets of 10, but I don’t think I’d have got the third, so saving it for next week.
T3 - Prone BB Row
20x15
20x15
20x15
T3 - Face Pull
7.9x15
7.9x15
7.9x15
T3 - Seated Lateral Raise
2sx15
2sx15
2sx15
T3 - Seated Hammer Curls
4sx15
4sx15
4sx15
Summary - I was very reserved with my weights on the T3 lifts, as I do not do well with higher rep ranges (as you can see). Rows and face pull were done between sets of bench, and laterals and curls were supersetted.
Progression on this routine is as follows -
Switch to the next rep scheme on T1 & T2 when I fail to hit the required reps…
T1 - 4x4, 5x3, 6x2…last set is AMRAP
T2 - 3x10, 3x8, 3x6
T3 - 3x15…last set is AMRAP. Increase weight slightly when I hit 25 reps on last set.
I’m not sure about the T3 progression, but will try it out for a while. May switch to his alternate progression method and not increase weight when I hit 50 total reps in 3 max rep sets. Hitting 25 on the final set seems a bit much.
Thursday 21.03.19 - GZCL Linear Program, Week 1 Day 2 Squat
All weights in KG
Numbers in bold are AMRAP results
Box Jump
3 sets of 3 at 65cm
T3 - Seated Leg Curl
13x15
13x15
13x25
T1 - Back Squat
40x5
50x3
60x2
70x1
80x1
85x4
85x4
85x4
85x5
T2 - Dead Stop Good Mornings
32.5x10
32.5x10
32.5x10
T3 - Ab Pulldown
18x15
18x15
18x25
Standing Calf Raises
Bodyweight(96kg)x15
Bodyweight(96kg)x15
Bodyweight(96kg)x15
Saturday 23.03.19 - GZCL Linear Program, Week 1 Day 3 Overhead
All weights in KG
Numbers in bold are AMRAP results
T1 - Military Press
20x5
30x3
40x2
50x1
55x4
55x4
55x4
55x4
T2 - Incline BB Bench
40x10
40x10
40x10
T3 - Machine Assisted Pullups
-77x15
-77x15
-77x10…not sure about the T3 rep scheme on back movements…
T3 - Pushdowns
7.9x15
7.9x15
7.9x20
T3 - Back Supported Ez-Curls
10x15
10x15
10x15
T3 - Ez-Bar Shrugs
10x15
10x15
10x25
Monday 25.03.19 - GZCL Linear Program, Week 1 Day 4 Deadlift
All weights in KG
Numbers in bold are AMRAP results
T1 - Deadlift
125x4
125x4
125x4
125x6
T2 - Front Squat
40x10
40x10
40x10
T3 - Machine Calf Raise
7.8x15
7.8x15
7.8x15
T3 - Unilateral Leg Extensions
4.5x15 per leg
4.5x15 per leg
4.5x20 per leg
Tuesday 26.03.19 - GZCL Linear Program, Week 2 Day 1 Bench
All weights in KG
Numbers in bold are AMRAP results
T1 - Flat BB Bench
81x4
81x4
81x4
81x 5
T2 - Dips
Bodyweightx10
Bodyweightx10
Bodyweightx5
T3 - Prone Row
20x15
20x15
20x20
T3 - Face Pull
7.9x15
7.9x15
7.9x20
T3 - Seated Lateral Raise
2sx15
2sx15
2sx17
T3 - Seated Hammer Curls
4sx15
4sx15
4sx18
Wednesday 27.03.19 - GZCL Linear Program, Week 2 Day 2 Squat
All weights in KG
Numbers in bold are AMRAP results
Box Jump
6 sets of 3 at 65cm
T3 - Seated Leg Curl
15x15
15x15
15x 20
T1 - Back Squat
87.5x4
87.5x4
87.5x4
87.5x 5
T2 - Dead Stop Good Mornings
41x10
41x10
41x10
T3 - Ab Pulldown
20x15
20x15
20x 20
Standing Calf Raises
Bodyweight(96kg)x15
Bodyweight(96kg)x15
Bodyweight(96kg)x16
Thursday 29.03.19 - GZCL Linear Program, Week 2 Day 3 Overhead
All weights in KG
Numbers in bold are AMRAP results
T1 - Military Press superset Pullups
56x4 then 3 pullups
56x4 then 3 pullups
56x4 then 3 pullups
56x5
T2 - Incline BB Bench
41x10
41x10
41x10
T3 - Pushdowns
8.4x15
8.4x15
8.4x 20
T3 - Back Supported Ez-Curls
10x15
10x15
10x17
T3 - Ez-Bar Shrugs
17.5x15
17.5x15
17.5x 20
Sunday 31.03.19 - GZCL Linear Program, Week 2 Day 4 Deadlift
All weights in KG
Numbers in bold are AMRAP results
T1 - Deadlift
127.5x4
127.5x4
127.5x4
127.5x 6
Did plate jumps and planks between warmup sets.
T2 - Front Squat
42.5x10
42.5x10
42.5x10
T3 - Machine Calf Raise
9.1x15
9.1x15
9.1x15
T3 - Unilateral Leg Extensions
5.75x15 per leg
5.75x15 per leg
5.75x 20 per leg
Monday 01.04.19 - GZCL Linear Program, Week 3 Day 1 Bench
All weights in KG
Numbers in bold are AMRAP results
T1 - Flat BB Bench
82.5x4
82.5x4
82.5x4
82.5x 5
T2 - Dips
Bodyweightx10
Bodyweightx10
Bodyweightx6
T3 - Prone Row
27.5x15
27.5x15
27.5x15
T3 - Face Pull
9x15
9x15
9x 17
T3 - Seated Lateral Raise
2sx15
2sx15
2sx 20
T3 - Seated Hammer Curls
4sx15
4sx15
4sx 20
Wednesday 03.04.19 - GZCL Linear Program, Week 3 Day 2 Squat
All weights in KG
Numbers in bold are AMRAP results
Box Jump
6 sets of 3 at 66cm
T3 - Seated Leg Curl
18x15
18x15
18x 20
T1 - Back Squat
90x4
90x4
90x4
90x 5
T2 - Dead Stop Good Mornings
42.5x10
42.5x10
42.5x10
T3 - Ab Pulldown
23x15
23x15
23x15
Standing Calf Raises
Bodyweight(96kg)x15
Bodyweight(96kg)x15
Bodyweight(96kg)x18
I’m enjoying this routine. Never worked win the higher rep ranges with the accessory stuff, and it makes a big difference to how tired I feel when I walk out the gym. I can put my all into the T1 and T2 lifts, knowing that I don’t have to keep too much in reserve.
Thursday 04.04.19 - GZCL Linear Program, Week 3 Day 3 Overhead
All weights in KG
Numbers in bold are AMRAP results
T1 - Military Press superset Pullups
57.5x4 then 3 pullups
57.5x4 then 3 pullups
57.5x4 then 3 pullups
57.5x 5
Used my Strengthshop wrist wraps today, due to some wrist pain from squatting yesterday. Felt a lot stronger so might use them regularly.
T2 - Incline BB Bench
42.5x10
42.5x10
42.5x10
T3 - Pushdowns
9.2x15
9.2x15
9.2x 20
T3 - Back Supported Ez-Curls
10x15
10x15
10x 18
T3 - Ez-Bar Shrugs
20x15
20x15
20x15
Saturday 06.04.19 - GZCL Linear Program, Week 3 Day 4 Deadlift
All weights in KG
Numbers in bold are AMRAP results
T1 - Deadlift
130x4
130x4
130x4
130x 6
Did plate jumps, planks & side planks between warmup sets.
T2 - Front Squat
45x10
45x10
45x10
T3 - Machine Calf Raise
9.1x15
9.1x15
9.1x15
T3 - Unilateral Leg Extensions
6.8x15 per leg
6.8x15 per leg
6.8x 16 per leg
Sunday 07.04.19 - GZCL Linear Program, Week 4 Day 1 Bench
All weights in KG
Numbers in bold are AMRAP results
T1 - Flat BB Bench
83.5x4
83.5x4
83.5x4
83.5x 5
T2 - Dips
Bodyweightx10
Bodyweightx10
Bodyweightx8
(Bodyweight is 97KG)
T3 - Prone Row
27.5x15
27.5x15
27.5x16
T3 - Face Pull
9x15
9x15
9x 20
T3 - Seated Lateral Raise
3sx15
3sx15
3sx 15
T3 - Seated Hammer Curls
5sx15
5sx15
5sx 15
Went to the gym very early today. Had loads of energy left at the end, and some time to kill, so decided on some bonus squats to finish off. Really need to get my poverty squat up anyway.
T1 - Back Squat
92.5x4
92.5x4
92.5x4
92.5x5
Summary - Nice session today. Finding my groove on bench, instead of just powering it up any which way. Same for my squat too. On an even better note, I’ve had some cardiac issues that my doctors haven’t been able to figure out for the past few months, which are finally starting to subside.
Ate 300g of pick and mix with 50g whey, and off for all-you-can-eat brazilian bbq later…today has not been a good day of dieting!