Age - 21
Height - 6ft 2in
Weight - 105.5kg/232.5lbs
Bf - Not sure, 15% or so I reckon.
Some background:
Got into lifting as a result of tearing my meniscus doing jiujitsu in August '08, trained with it, had it repaired, rehabbed it, tore it again, had it operated on in March '11 and now I’m here, hopefully it’s all done now. I’m prettymuch back to where I was strength wise, and probably better than I have ever been in terms of my knee, since I hurt it that is.
All time PRs:
Squat - 182.5kg
Bench - 140kg
Deadlift - 245kg - done conventional, I pull sumo now.
At the moment I’m doing the Juggernaut Method, which was written by Chad Wesley Smith, just started the 5s wave, I’ll post the other top sets below
2)Power clean and jerk
60kg x 2
70kg x 2
80kg x 5 x 1
bench press
20kg x 10
40kg x 10
60kg x 5
70kg x 5
85kg x 5 x 5
85kg x 20 - thought this was a bit easy, then realised that the guy who gave me the spreadsheet made a typo, should have been 100kg x 6 x 5, oh well, not the end of the world.
4a) vert pull 3-4x8-12
Chins - wide grip
Bw + 20kg x 3 x 8 - PR
4b)upper back 3-4x12-15
Cable Face Pulls
130lb x 3 x 12
3)mid delt 4x8-12
dumbbell laterals
22.5kg x 4 x 8
5a)triceps 3x8-10
Overhead extension w/ fat bar
30kg x 20
40kg x 2 x 12
[quote]Hallowed wrote:
I know NOTHING about this training method… but like your log name.[/quote]
Thanks, if I had to liken it to something, I’d say it’s a mix between 5/3/1 (which I’ve also done and had success with) and linear periodization. There’s 12 weeks in a cycle, but I’ve taken out the deload, so it only takes me 9 weeks, broken down into three waves: accumulation, which is basically a high volume week, intensification, which is a more intense week, with 60% of the volume of the previous week, and realisation, which has just one top set, but it’s all out. The waves are 10, 8, 5 and 3, meaning that your work sets should be for 10, 8, 5, or 3 reps, more if you can.
Bit long winded, but that’s the best way I can describe it.
Wednesday, 9th November
Overhead Press Accumulation, 5s wave
Power Clean and Jerk
40kg x 3 - hang
60kg x 3
70kg x 2
80kg x 1
90kg x 3 x 1 - pretty easy, need to pick up some oly shoes soon though.
Overhead Press - w/fat bar
35kg x 5
40kg x 3
52.5kg x 5 x 5
52.5kg x 1 x 16 - w/belt an wrist wraps, probably a PR of some sort. Need to up my max again I think.
Incline bench
70kg x 13/7 - 60s rest, these were tough after the 6 sets of overhead stuff and the c + j.
Power Snatch
20kg x 3 - hang
40kg x 3 - hang
50kg x 3
60kg x 3
70kg x 1
Sumo Deadlifts
177.5kg x 5 x 5
177.5kg x 1 x 8
Lying Leg Curl
Pin 8 x 20
Pin 10 x 15
Pin 12 x 12
Pin 14 x 6, drop set to pin 10 x 6, d/s to pin 7 x 6
Ab Wheel
Bw x 3 x 12
Good session, deadlifts were all pretty easy, the bar was fairly bent though, all it wanted to do was roll out of my hands, probably cost me a few reps on my last set, but I left plenty in the tank anyway.
[quote]DazeDolo wrote:
You looked like a monster in that video man. Strong and solid . Also what are your goals?[/quote]
Thanks, at the end of this cycle, which is 5 weeks from now, I have to hit 230kg/507lb x 3, which would be nice, it’d set me up well for going forward, I’d probably just run the whole thing again, looking to hit a 6 plate pull, 4.5 plate squat and 3+ plate bench in the near future.