Get Swole or Die Mirin'

Training Training Logs
41

[quote]SamMcLoughin wrote:

[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.
[/quote]

This is modified Juggernaut method, isn’t it? I see you have good results with it. Hope I can do the same.

Solid work bro.

42

[quote]guhkes wrote:

[quote]SamMcLoughin wrote:

[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.
[/quote]

This is modified Juggernaut method, isn’t it? I see you have good results with it. Hope I can do the same.

Solid work bro.[/quote]

What do you mean by modified? All the percentages are from the book and pretty much anything I’ve done here is in the book except backdown sets and my recent changes to lower body assistance.

Good luck with it, do you have a log?

43

Sunday, 27th November, 2011
Bench Accumulation - 3’s wave

  1. Bench Press
    -belt and wrist wraps on-
    107.5kg x 6 x 3
    107.5kg x 1 x 9 (+6) - plenty left in the tank, think it might be a PR for 9 reps too.
    -belt and wrist wraps off-
    70kg x 25

2a) Wide Grip Chins
Bw + 21.25kg x 3 x 10 - PR

2b) Face Pulls
150lb x 3 x 12

  1. Dumbbell Laterals
    25kg 'bells x 4 x 10 - PR, thought I used these last week, turns out I used the 22.5’s, nice surprise.

  2. Rope Pushdowns
    120lbs x 3 x 15

  3. Dumbbell Shrug
    70kg 'bells x 3 x 15

Good session, again, don’t think I’ve actually had a bad one since I started this programme which is nice, weighed in at 103.6kg or 228.4lbs, getting leaner and stronger and I’m not even dieting which is great. The gains I’ve made on this programme are the best I’ve made on any, it was the same last time I ran it too, think I’ll be sticking to it for a while, bench video of set #7 coming tonight.

44
45

[quote]SamMcLoughin wrote:

[quote]guhkes wrote:

[quote]SamMcLoughin wrote:

[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.
[/quote]

This is modified Juggernaut method, isn’t it? I see you have good results with it. Hope I can do the same.

Solid work bro.[/quote]

What do you mean by modified? All the percentages are from the book and pretty much anything I’ve done here is in the book except backdown sets and my recent changes to lower body assistance.

Good luck with it, do you have a log?
[/quote]

By modified I mean that normally one cycle is 16 weeks with the deload weeks (well at least that’s my understanding after reading the book and looking the spreadseet). If you skip deloads, you get to 12 weeks (modified already) and if you squeeze it to 9 weeks as you wrote before, it seems even more modified. And since I didn’t see you name the program in your post, I thought you got it from someone not knowin what it was or just bent it to your needs. And that left me wondering whether it really was TJM or something very similar.

46

[quote]guhkes wrote:

[quote]SamMcLoughin wrote:

[quote]guhkes wrote:

[quote]SamMcLoughin wrote:

[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.
[/quote]

This is modified Juggernaut method, isn’t it? I see you have good results with it. Hope I can do the same.

Solid work bro.[/quote]

What do you mean by modified? All the percentages are from the book and pretty much anything I’ve done here is in the book except backdown sets and my recent changes to lower body assistance.

Good luck with it, do you have a log?
[/quote]

By modified I mean that normally one cycle is 16 weeks with the deload weeks (well at least that’s my understanding after reading the book and looking the spreadseet). If you skip deloads, you get to 12 weeks (modified already) and if you squeeze it to 9 weeks as you wrote before, it seems even more modified. And since I didn’t see you name the program in your post, I thought you got it from someone not knowin what it was or just bent it to your needs. And that left me wondering whether it really was TJM or something very similar.

[/quote]

Oh yeah, forgot I cut out the deload, if I wrote that I’m squeezing it to 9 weeks then I was wrong, I meant twelve, all I’ve done is cut out the deloads.

47

Monday, 28th November, 2011
Squat Accumulation - 3’s wave

  1. Power Snatch
    40kg x 2 x 3
    50kg x 2 x 3
    60kg x 1 x 2
    70kg x 3 x 1

  2. Back Squat
    -with belt-
    132.5kg x 7 x 3

  3. Front Squat - got as deep as I was physically able to on these
    60kg x 5
    80kg x 2 x 5, may have been 3x5, can’t remember
    100kg x 2

  4. Knees to Elbows
    Bw x 4 x 12

Squats went up easy, pretty happy with that, as for my front squat, I think I’ll use 5/3/1 to bring it up or something, it’s annoyingly low. The clean grip isn’t helping, but it’s probably best in the long run.

48

Wednesday, 30th November, 2011
Overhead Press Accumulation - 3’s wave

  1. Power Clean and Jerk
    80kg x 12 x 1

  2. Overhead Press
    62.5kg x 6 x 3
    -belt on-
    62.5kg x 1 x 7 (+4)
    -belt off-
    45kg x 2 x 15

3a) Pendlay Row w/ hook grip
110kg x 4 x 6 - PR

3b) Bent Over Laterals
15kg x 4 x 8 - Not sure if I can count a PR on this, but I think it is

  1. Dumbbell Shrug
    70kg 'bells x 3 x 20

  2. E-Z Bar Curls
    45kg x 4 x 10

49

Friday, 2nd December, 2011
Sumo Deadlift Accumulation - 3’s wave

  1. Sumo Deadlift
    -belt on-
    192.5kg x 6 x 3
    192.5kg x 1 x 8 (+5)

  2. Sumo Rack Pull - Pin 2
    180kg x 8
    200kg x 8
    220kg x 6

  3. Leg Curl
    Pin 8 x 20
    Pin 10 x 15
    Pin 12 x 12
    Pin 13 x 10
    Pin 14 x 8

  4. Dip Bar Leg Raise
    100 reps

Today was fun, might keep that kind of template for a while. Didn’t feel too great, forgot a water bottle and hadn’t eaten anything so I was pretty tired throughout, not a bad outcome though.

50

Sunday, 4th December, 2011
Bench Intensification - 3’s Wave

  1. Rack Jerk
    60kg x 2 x 2
    70kg x 2 x 2
    80kg x 2
    85kg x 1
    90kg x 1

  2. Bench Press
    100kg x 3
    110kg x 3
    117.5kg x 4 x 3
    117.5kg x 1 x 4 (+1)
    72.5kg x 23

3a) Wide Grip Chins
Bw + 13.5kg x 12
Bw + 27kg of chain x 6 - PR
Drop set:
+27kg x 4/+13.5kg x 4/Bw x 7

3b) Face Pulls
150lb x 3 x 12

  1. DB Lateral
    25kg 'bells x 4 x 10

  2. DB Shrug
    70kg x 3 x 25

  3. Rope Pushdown
    140lbs x 3 x 12

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52

Monday, 5th December, 2011
Squat Intensification - 3’s Wave

  1. Squat
    122.5kg x 3
    -belt on-
    135kg x 3
    145kg x 4 x 3
    145kg x 1 x 8 (+5 reps) - +2.5kg PR

  2. Front Squat - 5/3/1, prescribed reps only
    72.5kg x 3
    85kg x 3
    95kg x 3

  3. Olympic Paused Squats
    60kg x 8
    70kg x 8
    80kg x 8

Monday, 5th December, 2011
Olympic Lifting - PM Session

  1. Power Snatch
    60kg x 9 x 1

  2. Power Clean
    60kg x 2
    80kg x 2
    90kg x 1
    95kg x 1
    100kg x 1
    107.5kg x miss/1 - 2.5kg PR, these were all ugly though, so I dropped the weight and worked on trying to nail the form.

Technique work, used proper form on these:
60kg x 5 x 3
65kg x 1 x 3
70kg x 1 x 1
80kg x 1 x 1
AM session was good, everything went well, PM session was in my college gym, which is a horrible atmosphere to lift in, my shoulders were hurting so I left it at 9x1 on the power snatch, phlegms helped me out with my form on that and my cleans. Exhausted now though. Have a video to come of the 145kg x 8 squats.

53

Really Putting the team on your back with all dat volume. You truly harnessed the power of monster…

54

Last week’s training and related videos:

Wednesday, 7th December, 2011
Overhead Press Intensification - 3’s Wave

  1. Behind The Neck Jerk
    20kg x 3
    40kg x 3
    50kg x 3
    60kg x 2 - Ouch.

  2. Overhead Press
    57.5kg x 3
    65kg x 3
    -wrist wraps on-
    67.5kg x 4 x 3
    -belt on-
    67.5kg x 1 x 7 - PR, this really hurt though. Both shoulders were in agony.
    -belt and wrist wraps off-
    45kg x 2 x 16 - PR

3a) Pendlay Row
110kg x 6 - hook grip
120kg x 2 x 6 - w/ straps
130kg x 1 x 6 - w/ belt and straps - PR

3b) Bent Over Laterals
15kg 'bells x 4 x 8

  1. Shrugs
    Was in too much pain to do this.

  2. E-Z Bar Curls
    45kg x 3 x 10 - skipped set #4 because my shoulders were in too much pain.

Today was a shambles, came away with PRs but my shoulders were hurting the entire way through this. I hurt the right one last Saturday doing snatches and then did Jerks on Sunday, benched, Squatted on Monday, then did more Oly lifting on Monday evening. Hopefully it’s nothing bad, realistically it probably isn’t.

The Juggernaut Method
Friday, 9th December, 2011

  1. Sumo Deadlifts
    -belt on-
    177.5kg x 3
    197.5kg x 3
    210kg x 3 x 3 - these felt ridiculously heavy
    210kg x 1 x 2 - missed rep #3
    210kg x 1 x 3 - somewhat easier, still a disaster though

  2. SLDL
    120kg x 5 x 10

  3. 45 Degree Decline Sit Ups
    20kg x 5 x 10

Awful session, 210kg x 5 x 3 should have been easy, I guess that my shoulder was messing with my upper back or something, because I seemed to get no power from it. I’ve been taking a load of Difene since Wednesday, still hurts badly enough though, couldn’t lift it out to the side/above my head for a while. Hopefully I can bench on Saturday, if not I’ll have to move to 5/3/1 a week earlier than I had planned.

55

Smells like gains.

56

5/3/1: Cycle 1, Week 1, Bench Press
11/12/2011

  1. Bench Press
    87.5kg x5
    102.5kg x5
    115kg x5
    120kg x1
    125kg x1
    130kg x1

  2. CGBP
    90kg x 5 x 10

  3. Pendlay Row
    100kg x 5 x 10

  4. Band pull aparts
    Mini band x 100 reps

57

5/3/1: Cycle 1, Week 1, Back Squat
Monday, 12/12/2011

  1. Back Squat
    115kgx5
    -belt on-
    132.5kgx5
    150kgx5 - PR I think

  2. Front Squat
    60kg x 5 x 10 - just made these as deep as possible

  3. Decline Sit Ups
    20kg x 5 x 10

That’s all, just keeping it simple.

58

5/3/1: Cycle 1, Week 1, Overhead Press
Wednesday, 14/12/2011

1)Overhead Press
50kg x5
57.5kg x5
-belt and wraps-
67.5kg x7 (+2) - Ties PR

  1. Overhead Press
    47.5kg x 5 x 10 - had to cheat some of these, my shoulders got tired really fast

  2. Chin Ups
    +10kg x 5 x 10 - Volume PR?

  3. Band pull aparts
    Mini x 100

59

5/3/1: Cycle 1, Week 1, Deadlift
Friday, 16/12/2011

  1. Sumo Deadlift
    155kg x5
    180kg x5
    205kg x5

  2. Stiff Legged Deadlift
    120kg x 5 x 10

3a)Decline Sit-Up
20kg x 5 x 10

3b) plate punch
25kg bumper each hand x 5 x max

60

Squat is looking good. Noticeable improvement in terms of form with the shoes (based on your other vids).