Trav, I guess you could call it that. It’s just awesome because they drum on all the stuff I used to hit with a spoon in the kitchen/home when I was little. Makes it fun, haha.
Also, just putting this out there, I’m looking tentatively at a strongman comp in December. It would give me something new to train for, and looks like it could be fun if I manage to pull it off. We’ll see.
Just clicked through some random logs and saw you are doing the Juggernaut Method too, how do you like it so far?
[quote]VikingsAD28 wrote:
Just clicked through some random logs and saw you are doing the Juggernaut Method too, how do you like it so far?[/quote]
Man, I’m really digging it, to be honest. I seem to respond better to percentage based lifting rather than RPE type stuff, and TJM has certainly filled in the gaps for me that I felt I was missing with 5/3/1. I certainly had success with 5/3/1, but I always stalled out quickly it seemed without the higher rep work. The 10’s and 8’s wave knocked that out for me. I still get my 5’s and 3’s which I like most, but the 10’s really forces me to nail form and get used to the fatigue.
Having run in college, I can kind of equate that 10’s wave to a long run. It’s hard, and usually it sucks, but it sets the foundations for the more intense work that follows.
For the assistance work, I’ve enjoyed the template based off WS4SB, but I’m currently using the assistance from the Simple Strength program that was posted in an article on T-Nation recently and it’s working very well for me. Going to stay with it till it stalls or quits working.
Sorry for the wordy answer, but hopefully that gives you an idea of how I think of TJM. You using it currently? What do ya think?
Intensification, 8’s Wave
6/27/11
Bench
175x3
195x3
205x3x8
DB Rows
75x8
85x8
90x3x8
Neutral DB Incline Press
45x8
65x8
75x6 ← Wanted to see how heavy I could go. Get an idea of what I need to get to for the comp.
Face Pulls
120x3x10
Curls/Offset Farmer’s Walks Superset
3: 10 reps/ 70 lbs x50’
DONE.
Good session this morning. I traded out the dips for neutral DB press, because the strongman comp I’m interested in has an incline log press for reps event, and the weight for what will probably be my class is 250 lbs I think. I’m not near that now, but I figure if I get the stabilizers working and start incorporating incline bench press later to get my strength up. My goal for the comp is just to not zero any events, so I at least want to get one rep with this. We’ll see how it goes. I’m so fired up to have something to train for though.
PEACE.
I just started a week ago and made a log here-
I am enjoying it so far and have high hopes that I will get some good results.
Intensification, 8’s Wave
6/28/11
Squats
215x3
240x3
260x3x8
DB SLDL
65x3x8 <— need to up this weight next time
Ab Rollouts
3x10.
DONE.
Short and sweet this morning. I got the opportunity to go out to the Memphis crossfit gym and play around with their strongman implements this afternoon, so I want to make sure I have enough juice left to actually practice stones, etc. But, we all know I hate skipping workouts, so I at least got the squats in, and some basic assistance work.
And VikingsAD, I actually did see the log. I think you’ll like the results. I’ll check in and see how you’re doing, since you’re a good bit stronger than me on most of the lifts, maybe I’ll learn something.
I’ll report back with what I did with the strongman stuff tonight.
PEACE.
6/29/11
Track Work, Bitches!
So I always had a reputation in track for having freakish metronome legs. As in my consistency on rep times can get a little ridiculous. Here’s how it broke down this morning.
4x400m: 71.1, 71.4, 71.6, 72.6
DONE.
Decided to push back when I was gonna train with the strongman crew, since I can train with them for free on Saturdays instead of paying on Tuesdays and Thursdays. That works out well for my poor grad student budget. I won’t be able to make the session this Saturday because I’m working, but I’m going to try and see if I can’t start coming in on Saturdays around 11 so that I can make the 930 training. Here’s hoping, right?
PEACE.
Intensification, 8’s Wave
6/30/11
Military
125x3
140x3
150x3x8 <— explosive, and fast. booyah.
Pullups
4x8 <-got my legit pullup bar back. much harder, much better.
DB OA Overhead Press/Curl/Tricep Pushdown Triset
3: 50lbs x8/30’s x8/ 60x10
Palloff Press
35x3x15sec each side
DONE.
Great session this morning. I decided to add in the Overhead one arm work to get used to pressing with a neutral grip, and to add some strength/stability to my shoulders. I can tell doing these that my left shoulder is way less stable, likely due to the injury I had back in the winter. I’m going to have to be more proactive about this if I do get into the strongman stuff, since the overhead pressing element is a key part of competitions and won’t be going away anytime soon.
Still, I felt great this morning. Didn’t take any stims, so my first set of pressing was a little slow, but the rest popped up real nice. Felt good to manhandle 150lbs for reps, especially because I can distinctly remember not being able to get that once not long ago. Progress is awesome.
Off to work all day, make mo’ money, and hopefully get my reconstructed vehicle back. Driving a crown vic as a rental car blows.
PEACE.
Intensification, 8’s Wave
7/1/11
Deadlift
265x3
300x3
320x3x8 <–grip is a little weak today, but not terrible, and I got it done
Good Mornings
155x2x8
Ball Leg Curls
2x8
Prone Jackknifes
2x10
DONE.
Had to do the work quick today so I can get to work and stuff. Hopefully won’t be too worn out at work all day, but I didn’t take stims again this morning, so I should be fine. It’s weird though, I had random leg cramps off and on all night. I’m not really sure why, but I’m going to be extra sure to stay on top of hydration today so it doesn’t happen again tonight.
Good session overall today though.
PEACE.
what kind of stuff do you do with the strongman crew? nice training broseph
[quote]trav123456 wrote:
what kind of stuff do you do with the strongman crew? nice training broseph[/quote]
Thanks mane. I actually am not sure as of yet, since I haven’t gotten to make it out there to train with them. I know they do some work with the stones, log, and some version of squat, but I have yet to find out exactly what. I’ll be hitting that up next Saturday fo sho, and I’m super pumped about it.
Also, ran another 5K tonight. Was hot as hell, but I managed a 25:14, which is about a 30 second PR over the last 5K at >200lbs BW. Not quite under 24, but I’m inching my way there, and this one felt pretty easy. I had more issues with my lungs than with my legs, so I know I can go faster if I get some better conditions.
Going to hang out with the lady and her family for the 4th tomorrow, and eat copious amounts of animal flesh. I’ll be back in the gym Tuesday morning probably before school, and I’ll update the results of my bench realization then.
Till then.
PEACE.
Realization, 8’s Wave
7/5/11
Bench
145x5
170x3
200x2
215x1
230x4 <–got out of the groove on the 1st, and couldn’t get it back. Oh well, keeping the max the same.
Rows
75x8
95x4x8
Neutral Grip Incline DB
50x8
70x8
80x3
60x10
Rear Delt Raises
20x3x10
Superset with
DB Curls
40x8
45x8
50x6
Offset Farmers
75lbs x2x50’
DONE.
This was a weird session. Didn’t get in much in the way of cals yesterday due to taking care of my sick lady, so I think my strength dipped some as a result. I know I have it in me, but it just wasn’t in the cards today. Just going to keep the max for bench the same for the 5’s wave, and I’ll bet the heavier sets will help tremendously. Also, with the strongman comp on the calendar, I’m committed now to getting my overhead press up, so the bench is becoming more assistance than anything at this point. If it goes up, great, as long as it doesn’t regress I’ll be happy.
Squatting in the morning before class. Should be fun.
PEACE.
Realization, 8’s Wave
7/6/11
Squat
175x5
215x3
250x2
265x1
285x9 <—up the max!
Rack Pull from 18" (to prep for contest pull)
225x1
275x1
315x1
365x1
405x1
Ball Leg Curl
1x8 using both legs at same time
2x5 using one leg at a time
Ab Rollouts
2x10
DONE.
Very pleased with this morning’s work. Warmups all felt heavy, and then when it came time for the top set, I just made extra sure I set up as tight as I freaking could, and the reps just fell into place. Went with the rack pulls today to accommodate my legs, back and grip to handling some heavier poundages. I have no idea where I’m at for these, but fresh, I’d guess maybe 450? Perhaps more? Who knows. I’ll find out when the comp gets here this winter. Till then I’ll just keep working these in periodically so I don’t burn myself out and so I can handle the weight when the day comes.
Time to studystudystudy. First week back and they sprung a test on us for tomorrow. Awesome. At least it’s my last semester of classes.
PEACE.
Realization, 8’s Wave
7/8/11
Military
105x5
125x3
145x2
160x1
170x12 <— BOOM!
Pullups
50 reps, alternating wide, medium, neutral grips
DB One Arm OH Press
55x3x8 <—gonna up the weight again next week
Band Pullaparts/DB Curls
3: 10/8
Pushdowns
70x3x10, 10s rest in between each set.
DONE.
And then after all this, I got talked into (j/k, I wanted to play) playing some basketball. Played one game of 2v2 and another of full court 4v4. Shot pretty well, rebounded like a boss, and made overall good decisions with the basketball, which I was very happy with. I usually fumble with the ball alot and end up turning it over, and I only messed up once today. Not too shabby. Also, got my next clinical rotation picked out for January, and its going to be right around the corner from my new apartment, and I’m super stoked about it.
As for the workout, pressing felt super strong today. I must be doing something right, because after forever of it not improving, all of a sudden it has just been shooting up with each subsequent wave. I think today’s workout puts me at somewhere near 220 for a projected 1RM, which I think is pretty accurate. I guess this is why my bench has stagnated, because my press is kicking ass. I’ll take it, I never really liked benching much anyway, haha.
Plus, with my press climbing, maybe that will carry over some and push my bench over 300 finally. Who knows.
Off to study my ass off for neuro all day.
PEACE.
7/9/11
Nothing Exciting
Strongman Saturday got cancelled due to some bullshit certification at the gym, so I am gonna have to miss my workout today. I would go ahead and go pull, but the gym won’t open until I have to be at work, so I’m just going to go into work a little early and make mo’ money. Tomorrow is going to be my totally relaxing day off from school and everything to chill with the lady, so I’m really looking forward to that.
Going to move the pulls to Monday morning, and then start the Accumulation 5’s Wave next week. I think we’re playing basketball again next friday after the final rotation selections, which will be funny after I’ve already squatted that morning. Can’t wait.
PEACE.
7/11/11
Brick Shithouse Morning Workout
200 Pushups
50 Pullups
500 Rope Jumps
18:31.
DONE.
I’ll have to check back in the log, but I think I’ve beat this time previously. I’m not worried with today’s time, since I haven’t done this workout in quite some time, and I was pleasantly surprised at how well my body handled the buildup without failing. Still hurt so good though, and I may keep this in for other quick morning type workouts to assist in conditioning. Got class from 8-5 today (FML), and then I gotta study tonight, so I had to do something this morning. Didn’t get in enough cals yesterday, so rather than risk another Monday workout fiasco, I’m just gonna do the deadlift realization tomorrow morning. BOOM.
PEACE.
EDIT: I was about 26 seconds slower than my previous best at this workout. Not too shabby. Gonna have to step it up though.
Realization, 8’s Wave
7/12/11
Deadlift
225x5
265x3
310x2
330x1
355x7 ← DAMN!!
Front Squats
135x5
155x5
175x5
Ball Leg Curl
2x5 (one legged)
Prone Jackknifes
2x10
DONE.
Kinda bummed about today’s session, but I’m worn out from studying this week and 8-5 classes on top of working out at 6:30 am everyday. It had to be done this way though, so I need to quit bitching. Going to look up my max adjustments and post in a second about my thoughts for this last wave and for the upcoming one.
PEACE.
For my 5’s Wave,
Bench - 285
Squat - 357.5
Push Press - 220
DL - 442.5
So my bench and deadlift didn’t budge this cycle. Now, that could be from multiple causes, but rather than guesstimate and whine, I’m just gonna leave the weights as is and get the increase after this 5’s wave.
Some Thoughts:
I really like where my upper accessory work is at, but it can still improve
I need to incorporate more incline benching to gear up for the comp
I need to work on more lockout strength for the triceps. I’m thinking Savickas Presses.
I need to stay with the External Rotator/Scap work I’ve been doing. It’s helping. Self, quit being a lazy bitch and do the damn things.
I need to dial in my lower accessory work. Low back is weak. Core is getting stronger.
I like the core work from Robertson’s Simple Strength. Noticing a huge difference with this.
I need to push it more on the assistance work in the accumulation and intensification waves. That way I can let off for realization and hit bigger numbers on the main lifs. NO deloads.
I need to be more diligent about my calorie intake and nutrient partitioning so I can gain some weight while I’m adding strength. Need to be heavier in my weight class for this meet.
I need to make it to the Strongman Saturday sessions to get some practice in.
I’m looking pretty damn good right now. The hard work is paying off, but I’m still not there.
Now that I’ve got that out there, here’s to a successful training cycle. Let’s do this!
PEACE.
Accumulation, 5’s Wave
Bench
200x6x5 <–felt heavy this morning, but made it happen
DB Rows
65x8
95x4x8
Incline CGBP
135x5
155x5
165x5
135x10
Rear Delt Fly Machine
100x10
115x2x10
Curls
35x8
40x8
50x8
Rolling DB Extensions
25x10 <–forgot what weight I used to start at
35x2x10
Some Ab work.
DONE.
While my bench felt heavy this morning, at no point was I ever worried I was going to miss a rep. I attribute this to simple test week stresses just wearing down my CNS, and there’s not much I can really do about it. Got time this weekend to recover, so I’ll be fine. Form was good and everything felt tight. My incline bench is crazy weak though. I’m not sure if that’s because I’m doing it after flat benching and heavy rows or what, but its gonna have to get stronger so I don’t zero that event come the December comp. Gonna have to figure that one out.
Rest day/Test Day/Maybe conditioning tomorrow. Then basketball and some alone time with the lady finally on Friday, and Saturday I should be ready to kill it with the strongman crew. I’m super excited to finally get to go this week. Now I’m off to a PWO meal of spicy chicken sammiches and wild cherry pepsi. Hell yes.
Study time!
PEACE.
Strongman Saturday
7/16/11
Reverse Band Box Squats (abt 130lbs off at bottom)
Up to 405x1 <–flew up. PR.
350lbs Husafell Stone
4 picks from 18" box
1x40ft carry
Farmer’s Walk
200lbs ea x4 picks
200lbs ea x50ft
DONE.
I had so much damn fun training with this stuff this morning. I’m absolutely spent, and I left when they were starting atlas stones because I have to study. Definitely thinking I’m going to join this gym once I move out east in September. So awesome.
Now for a ton of chick fila and then studystudystudy.
PEACE.