8/27/12 - Bench/Chest/Shoulders
BP (JM 5s wave wk 2) - 295x4x5 (first 3 reps in each set paused)
Inc DB Press - 110x9
Inc Squeeze Press - 45x3x8
Stretch Pushup - x10,7
CS Swing Drop Set - 2 sets with 65/50/40
LR Swing Drop Set - 1 set with 65/50/40
I’m actually getting stretch marks on my rear delts, so I guess something is working…
SN, I take it you like using the Juggernaut Method? Any comments on strengths and weaknesses of the program?
[quote]novaeer wrote:
SN, I take it you like using the Juggernaut Method? Any comments on strengths and weaknesses of the program?[/quote]
I have made it through one cycle for Military Press and have 4 weeks left on my first cycle for Bench Press. I was also using it for squat until my hip gave out. The real test of the efficacy of the programming will be how the subsequent cycles go. If I can continually make progress like I have thus far, and increase my training max above and beyond what my starting 1RM was, then I will judge this program to be an enormous success.
Already my MP training max is very close to my starting 1RM (248.75 vs. 250), so the results of this current cycle should tell me everything I need to know. I should also see some improvement in my rep maxes with weights that I have used before, so that should give me some good info as well.
I started with the recommended 90% of 1RM as my training max, so all of the volume weeks, while challenging, were still well within my capabilities. We will see if that holds true moving forward.
Impressions thus far:
Likes
-lots of volume
-progression from wave to wave and cycle to cycle can be slow or fast and depends on performance instead of an arbitrary constant like 5 or 10 lbs
-logical progression from high volume/light weight to lower volume/heavier weight from week to week and wave to wave
Dislikes
-I know for a fact that I could not go from the end of the 3s wave and expect to hit a 1RM PR; it would take at least 3-4 weeks to work up and acclimate myself to the heavier weights; I actually have a 1s wave written down, which I will test at the end of this bench cycle, and after that I will take 3-4 weeks to peak and go for a new 1RM; I have no plans to use the 1s wave for military press
So I guess my main dislike is that this program alone will not result in an immediate 1RM increase. You’d still have to peak afterward. This is not an issue if you are expecting it and know how to peak.
I should also mention that I haven’t deloaded once since I started the program, though I did miss one MP day because I was going on vacation. I think that deloading is highly overrated and only necessary when you stop making progress, which I haven’t. It certainly shouldn’t be necessary to deload once a month, and if it is I’d guess there is an issue with some other aspect of your training, nutrition, or recovery.
Also, when you go from, say, a single set of 3+ with 90% of training max to 5x10 with 60% training max, the high volume week in itself is sort of a built-in deload.
8/28/12 - Arms
Rope Ext/Hammer Curl - 5x10/5x10
Pullover Ext - 105,125x6, 145x7, 105x2x8
DB Curl - 45x6, 60x7, 40x8,6
Tricep Machine Ext - 3x15
Reverse Curl - 3x12
Pretty massive pump. I think the Xtend has really been helping my training sessions. I feel completely energized from start to finish. My body also seems to have adapted to running on ketones the majority of the time.
I like the autoregulated aspect of TJM, but like you I do not like the lack of ‘heavy’ stuff in there every once in a while. To avoid having it removed, try looking up Bryan Mann APRE on Google Scholar. Interesting reading.
[quote]novaeer wrote:
I like the autoregulated aspect of TJM, but like you I do not like the lack of ‘heavy’ stuff in there every once in a while. To avoid having it removed, try looking up Bryan Mann APRE on Google Scholar. Interesting reading.[/quote]
That would be cool to incorporate at the end of the waves, and to possibly use at the beginning of a peaking cycle. I’d never heard of that before, thanks for the info!
8/29/12 - Legs
BW Calf Raise - 100 reps
Seated Leg Curl - eleventy billion sets
RDL - 315x2x10
Hack Squat - a lot
Quads were fried.
8/30/12 - MP and Shoulders
MP (JM 10s wave wk 2) - 170x2x10, 170x11
Rear Delt Machine - 4 sets
LR Machine - 4 sets
Ab Pulldown - a few sets
8/31/12 - Back
WG Pullups - 100 reps
Bent Over Shrug (halfway between a Yates Row and a BB Shrug) - 315x3x5
One Arm Cable Row - 110x3x8
9/3/12 - Bench
BP (JM 5s wave wk 3) - 315x8
Low Incline DB Press - 105x18 RP
Purple Band Pullapart - x20,20,15,12
Today’s benching (ffwd to 1:05):
9/5/12 - Back
NG Machine Row - 360x9,6,6,6
NG Pulldown - 160x3x10
Chest Supported Upright Row - 45x5x12
Quick one. Taking it a little easy this week in terms of volume. Will probably do the same thing next week as well.
Will hit MP and attempt front squats on Saturday.
9/10/12 - BP
Bench - 285x6x3, 285x6 all reps paused
Inc DB Press - 100x10,8,7,6
Dip - BWx4x10
Band Pullapart - average band x 80 reps
BB Shrug - 225x30,25
9/11/12 - Light workout
Jump Rope - 30 seconds or so
DB Curl - 35x15
Rope Ext - 70x15
Did 3 circuits of this. Just enough to get a light sweat and decent arm pump.
Have you picked up Jamie’s ebook yet? It’s freaking hilarious and some good info in it, too.
[quote]novaeer wrote:
Have you picked up Jamie’s ebook yet? It’s freaking hilarious and some good info in it, too.[/quote]
I have not, but I can imagine it’s awesome.
I want to get that and Paul Carter’s Strength Life Legacy fairly soon.
9/12/12 - Squat
I alternated a set of front squats and a set of high-bar back squats with each weight.
Squat (Front and Back) - 135x5,5, 185x3, 225x3, 255x3, 275x3, 315x3 (back only)
Felt pretty decent. No pain at all on fronts, but I felt a little strain in my back on the last set. I am not a very good high-bar squatter. I think I actually have the bar too high. I will have to get some video next time to check it out.
NG Machine Row - 360x10,8,6,6
GHR - 3x10
Seated DB Clean - 25x3x12
Band Pullapart - some
Changed the diet up a little bit. I’m now alternating high carb/low fat (~600g) days with APD days. I have a high carb day on every hard training day (MWF) with APD days on TRSa. Sunday is just a free day with a cheat meal at night.
9/13/12 - Bodyweight and Band stuff
Circuit:
band extension x25
band curl x25
ab wheel x12
walking lunge x10/leg
pullapart x25
Went through this 4 times at a comfortable pace.
Based on that video, there’s no way you can weigh 220ish. ;-D
[quote]novaeer wrote:
Based on that video, there’s no way you can weigh 220ish. ;-D[/quote]
LOL, maybe wearing a wet suit and full scuba kit…
Catching up…
9/14/12 - MP
MP - 185x14 - didn’t wear my belt for some reason and narrowly missed getting 15 reps, which would have been a PR
Klokov Press - 135x3x3, 155x3, 165x2x3
Sternum Chins - 5x5
9/15/12 - Light Circuit
Prowler 90# x 70yds
DB LR 35x15
BB Curl 45x25
Rope Ext 70x15
Band Pullapart monster mini x 25
went through this 3 times
9/17/12 - Bench
Paused BP (JM 3s wave wk 2) - 315x4x3, 315x4
Klokov Press - 135x3x3, 155x3x3
Dips - 45x5x10
Since it seems everyone and their brother is raving about the “Klokov press” (which is really just a wide grip BTN press), I am giving it a try. It’s hard, feels good, and is easy to set up, so I like it so far.
Nice pressing as usual man. I envy your home gym and being able to crank some LOG. You’ve influenced me to buy the jugg method. It looks brutal especially the first few weeks. Looks like you’ve had some pretty good success with it so far, interested to see where your max bench/ohp is at the end.
[quote]Maiden3.16 wrote:
Nice pressing as usual man. I envy your home gym and being able to crank some LOG. You’ve influenced me to buy the jugg method. It looks brutal especially the first few weeks. Looks like you’ve had some pretty good success with it so far, interested to see where your max bench/ohp is at the end. [/quote]
You and me both. I will be pleased with a 5lb PR. What really interest me is how progress is sustained over multiple cycles. MP seems to be going well in that respect so far, but I only just finished my 10s wave for cycle 2.
I should point out that I’ve only been using the loading scheme for MP and BP. The rest of my training has nothing to do with TJM, so I wouldn’t really say that I’m using the program, just that I’m using that loading scheme for my main upper body lifts.
9/19/12 - Squat
Alternated front squat with back squat again. I like doing it this way.
FS - 135,185,225x3, 265x1, 295x2
BS - 135,185,225,275x3, 315,335,355,375,395x1, 405x2
Pause Squat - 315x3
GHR - 4x10
BW Calf Raise - 50,40,35,35