I would like to see if I can get samples from Klokov, Koklyaev, and Konstantinovos.
[quote]trivium wrote:
I would like to see if I can get samples from Klokov, Koklyaev, and Konstantinovos. [/quote]
I will have to find it on my Ipad, but in an older issue of Power, Mark Bell interveiws Konstantinovos and he goes into detail about his deadlifting routine.
As far as Dan Green goes, one of my freinds started one of his personal routines this past monday and im eager to see how well he does on it.
[quote]Paul33 wrote:
[quote]osu122975 wrote:
Most of the routines these guys ran worked for them. Following a few principles and adapting those to how your body reacts to certain intensities and frequencies.
I did a lot of other guys programs for a couple years and while they worked, they were not optimal for me. Going thru them tho gave me good insight into what worked and didn’t work for me.
Find your path. The best program is the one that works for you.
Personally I am a huge fan of the principles applied by Faleev, Volkov and Malanchiev. They only train the main lifts using 1-5 rep range. They don’t do anything extra that would take away from faster recovery. They lift heavy.
Faleev is a 5x5 guy but I like his idea of “squat, stretch and leave”.
Volkov and Malanchiev start at a certain weight and make 10kg (20lb jumps for us) between sets but keep a set rep number. If the day is triples, they do triples making 20lb jumps.
The best programming is to keep simple principles and work hard. Most do WAY TOO MUCH and think it’s a good thing. In powerlifting, the only thing that matters is the 1 rep in competition. [/quote]
thats very interesting about malanichev, is there anywhere to find out more?surely if hes working up to 950 say thats 47 sets!?or does he start at around 50% ish like som guys ive seen
[/quote]
www.malan-power.com
It’s in Russian but Google Translate will convert it.
[quote]Paul33 wrote:
[quote]osu122975 wrote:
Most of the routines these guys ran worked for them. Following a few principles and adapting those to how your body reacts to certain intensities and frequencies.
I did a lot of other guys programs for a couple years and while they worked, they were not optimal for me. Going thru them tho gave me good insight into what worked and didn’t work for me.
Find your path. The best program is the one that works for you.
Personally I am a huge fan of the principles applied by Faleev, Volkov and Malanchiev. They only train the main lifts using 1-5 rep range. They don’t do anything extra that would take away from faster recovery. They lift heavy.
Faleev is a 5x5 guy but I like his idea of “squat, stretch and leave”.
Volkov and Malanchiev start at a certain weight and make 10kg (20lb jumps for us) between sets but keep a set rep number. If the day is triples, they do triples making 20lb jumps.
The best programming is to keep simple principles and work hard. Most do WAY TOO MUCH and think it’s a good thing. In powerlifting, the only thing that matters is the 1 rep in competition. [/quote]
thats very interesting about malanichev, is there anywhere to find out more?surely if hes working up to 950 say thats 47 sets!?or does he start at around 50% ish like som guys ive seen
[/quote]
Depends on the individual lifting. Work sets begin in the 60%ish range if you want to put a % on it. This way you still get volume and intensity.
My understanding is that you train how you feel that day, which makes it autoregulating of sorts. There’s not really a weight goal as there is a rep goal.
If you’re gonna do triples, do triples starting at 60%ish making 20lb jumps until you either:
- can’t make the next 20lb jump and get the reps so stop at the last set of 3
- weight feels heavy that day so do multiple sets of 3 at a lower weight
Nothing EVER to failure. NEVER miss reps. They use a LOT of singles, doubles and triples. 80% or more of Volkov’s training days were 1-3 rep range. It allows for heavy weight w/ proper technique and speed/power/explosive, etc. however you wanna describe it.
Volkov would train 3-5 days/week on bench press only. Faleev trained 5 days/week. Malanchiev only trained squat/bench/deadlift 3 days/wk and run 8-10km/wk.
[quote]trivium wrote:
[quote]osu122975 wrote:
Most of the routines these guys ran worked for them. Following a few principles and adapting those to how your body reacts to certain intensities and frequencies.
I did a lot of other guys programs for a couple years and while they worked, they were not optimal for me. Going thru them tho gave me good insight into what worked and didn’t work for me.
Find your path. The best program is the one that works for you.
Personally I am a huge fan of the principles applied by Faleev, Volkov and Malanchiev. They only train the main lifts using 1-5 rep range. They don’t do anything extra that would take away from faster recovery. They lift heavy.
Faleev is a 5x5 guy but I like his idea of “squat, stretch and leave”.
Volkov and Malanchiev start at a certain weight and make 10kg (20lb jumps for us) between sets but keep a set rep number. If the day is triples, they do triples making 20lb jumps.
The best programming is to keep simple principles and work hard. Most do WAY TOO MUCH and think it’s a good thing. In powerlifting, the only thing that matters is the 1 rep in competition. [/quote]
This is a great post. I am always interested in what guys from the east are up to. It seems like they have a different way of looking at training than we do.
If you have any more info that you could add, that would be awesome.
I do have to say though that I am a huge devotee of 5/3/1, and I do believe that in my few exchanges with Mr. Wendler via email, that his big idea is that you need to be consistent (hence the 5/3/1 rep scheme) and “create” based on your own needs and goals. He recommended to me that I start one of the major templates, and then run it for 3 to 5 months, and then modify it slowly based on my needs. I have to say that the principles can be applied to any program too. (Start too light, progress slowly, set records, use multi-joint exercises.)
I can write forever on this, but the idea of a training max has changed my life.
Again, thanks for the post man.[/quote]
I’ve used 531 and it is a good program. The principles within the program are very good. I have his original, powerlifting, and beyond 531 books. All good stuff.
I would invite anyone to take 8 weeks of training and train the main lifts only using high frequency using singles, doubles and triples making 20lb jumps (10lb if you’re new) starting at around 60% of 1RM. If it’s a day of triples, do triples. If it’s a doubles day, do doubles. If it’s a 5’s day, do 5’s. Never go to failure. Here’s an example.
350lb bencher
warm up
135x10 185x8 205x5 225x5
work sets
245x3 265x3 285x3 305x3 325x3 - won’t get 345x3, stop at 325x3
-the next triples workout you could go 235/255/275/295/315/335
[quote]trivium wrote:
[quote]Destamoon wrote:
Ooooh Dan Green’s style. Interesting that he only does such little direct back work[/quote]
He has said before that he literally hammers his back with endless sets of rows and chins. I believe there is a video on it on youtube.
He said it was nothing fancy, but he would literally kill back work for entire workouts.
I highly recommend that you read “west of westside” as well. It is a great article.[/quote]
Oh ok. I just assumed what was posted previous was all the exercises he did. In hindsight I guess that was a pretty silly assumption. And yep I’ve read West of Westside, great article.
[quote]osu122975 wrote:
Most of the routines these guys ran worked for them. Following a few principles and adapting those to how your body reacts to certain intensities and frequencies.
I did a lot of other guys programs for a couple years and while they worked, they were not optimal for me. Going thru them tho gave me good insight into what worked and didn’t work for me.
Find your path. The best program is the one that works for you.
Personally I am a huge fan of the principles applied by Faleev, Volkov and Malanchiev. They only train the main lifts using 1-5 rep range. They don’t do anything extra that would take away from faster recovery. They lift heavy.
Faleev is a 5x5 guy but I like his idea of “squat, stretch and leave”.
Volkov and Malanchiev start at a certain weight and make 10kg (20lb jumps for us) between sets but keep a set rep number. If the day is triples, they do triples making 20lb jumps.
The best programming is to keep simple principles and work hard. Most do WAY TOO MUCH and think it’s a good thing. In powerlifting, the only thing that matters is the 1 rep in competition. [/quote]
How often would Faleev train his 5x5 way and how does he progress? Where can one go to find more info on Russian training? Thanks!
[quote]shffl wrote:
[quote]osu122975 wrote:
Most of the routines these guys ran worked for them. Following a few principles and adapting those to how your body reacts to certain intensities and frequencies.
I did a lot of other guys programs for a couple years and while they worked, they were not optimal for me. Going thru them tho gave me good insight into what worked and didn’t work for me.
Find your path. The best program is the one that works for you.
Personally I am a huge fan of the principles applied by Faleev, Volkov and Malanchiev. They only train the main lifts using 1-5 rep range. They don’t do anything extra that would take away from faster recovery. They lift heavy.
Faleev is a 5x5 guy but I like his idea of “squat, stretch and leave”.
Volkov and Malanchiev start at a certain weight and make 10kg (20lb jumps for us) between sets but keep a set rep number. If the day is triples, they do triples making 20lb jumps.
The best programming is to keep simple principles and work hard. Most do WAY TOO MUCH and think it’s a good thing. In powerlifting, the only thing that matters is the 1 rep in competition. [/quote]
How often would Faleev train his 5x5 way and how does he progress? Where can one go to find more info on Russian training? Thanks![/quote]
Monday - Squat 5x5
Tuesday - bench 5x5
Wednesday - deadlift 5x5
Thursday - bench 5x4 (80% of 5x5 day’s weight)
Friday - squat 5x4 (80%)
He kept the weight the same on the 5x5. If it was 225x5x5, the next workout would be 235x5x5. You stuck w/ the weight until you got 5x5. If 235 went 5-5-5-4-3, you stayed there until you got the 5x5.
My advice would be to stay at the same weight for a month. If you didn’t get the 5x5 by the fourth weeks, it’s time to dial it back. This routine suited those who were a little bit newer to powerlifting.
His philosophy was squat, bench, deadlift and compete often.
[quote]osu122975 wrote:
[quote]trivium wrote:
[quote]osu122975 wrote:
Most of the routines these guys ran worked for them. Following a few principles and adapting those to how your body reacts to certain intensities and frequencies.
I did a lot of other guys programs for a couple years and while they worked, they were not optimal for me. Going thru them tho gave me good insight into what worked and didn’t work for me.
Find your path. The best program is the one that works for you.
Personally I am a huge fan of the principles applied by Faleev, Volkov and Malanchiev. They only train the main lifts using 1-5 rep range. They don’t do anything extra that would take away from faster recovery. They lift heavy.
Faleev is a 5x5 guy but I like his idea of “squat, stretch and leave”.
Volkov and Malanchiev start at a certain weight and make 10kg (20lb jumps for us) between sets but keep a set rep number. If the day is triples, they do triples making 20lb jumps.
The best programming is to keep simple principles and work hard. Most do WAY TOO MUCH and think it’s a good thing. In powerlifting, the only thing that matters is the 1 rep in competition. [/quote]
This is a great post. I am always interested in what guys from the east are up to. It seems like they have a different way of looking at training than we do.
If you have any more info that you could add, that would be awesome.
I do have to say though that I am a huge devotee of 5/3/1, and I do believe that in my few exchanges with Mr. Wendler via email, that his big idea is that you need to be consistent (hence the 5/3/1 rep scheme) and “create” based on your own needs and goals. He recommended to me that I start one of the major templates, and then run it for 3 to 5 months, and then modify it slowly based on my needs. I have to say that the principles can be applied to any program too. (Start too light, progress slowly, set records, use multi-joint exercises.)
I can write forever on this, but the idea of a training max has changed my life.
Again, thanks for the post man.[/quote]
I’ve used 531 and it is a good program. The principles within the program are very good. I have his original, powerlifting, and beyond 531 books. All good stuff.
I would invite anyone to take 8 weeks of training and train the main lifts only using high frequency using singles, doubles and triples making 20lb jumps (10lb if you’re new) starting at around 60% of 1RM. If it’s a day of triples, do triples. If it’s a doubles day, do doubles. If it’s a 5’s day, do 5’s. Never go to failure. Here’s an example.
350lb bencher
warm up
135x10 185x8 205x5 225x5
work sets
245x3 265x3 285x3 305x3 325x3 - won’t get 345x3, stop at 325x3
-the next triples workout you could go 235/255/275/295/315/335
[/quote]
How often would you train each lift when using this sort of program ?
[quote]tredaway wrote:
[quote]osu122975 wrote:
[quote]trivium wrote:
[quote]osu122975 wrote:
Most of the routines these guys ran worked for them. Following a few principles and adapting those to how your body reacts to certain intensities and frequencies.
I did a lot of other guys programs for a couple years and while they worked, they were not optimal for me. Going thru them tho gave me good insight into what worked and didn’t work for me.
Find your path. The best program is the one that works for you.
Personally I am a huge fan of the principles applied by Faleev, Volkov and Malanchiev. They only train the main lifts using 1-5 rep range. They don’t do anything extra that would take away from faster recovery. They lift heavy.
Faleev is a 5x5 guy but I like his idea of “squat, stretch and leave”.
Volkov and Malanchiev start at a certain weight and make 10kg (20lb jumps for us) between sets but keep a set rep number. If the day is triples, they do triples making 20lb jumps.
The best programming is to keep simple principles and work hard. Most do WAY TOO MUCH and think it’s a good thing. In powerlifting, the only thing that matters is the 1 rep in competition. [/quote]
This is a great post. I am always interested in what guys from the east are up to. It seems like they have a different way of looking at training than we do.
If you have any more info that you could add, that would be awesome.
I do have to say though that I am a huge devotee of 5/3/1, and I do believe that in my few exchanges with Mr. Wendler via email, that his big idea is that you need to be consistent (hence the 5/3/1 rep scheme) and “create” based on your own needs and goals. He recommended to me that I start one of the major templates, and then run it for 3 to 5 months, and then modify it slowly based on my needs. I have to say that the principles can be applied to any program too. (Start too light, progress slowly, set records, use multi-joint exercises.)
I can write forever on this, but the idea of a training max has changed my life.
Again, thanks for the post man.[/quote]
I’ve used 531 and it is a good program. The principles within the program are very good. I have his original, powerlifting, and beyond 531 books. All good stuff.
I would invite anyone to take 8 weeks of training and train the main lifts only using high frequency using singles, doubles and triples making 20lb jumps (10lb if you’re new) starting at around 60% of 1RM. If it’s a day of triples, do triples. If it’s a doubles day, do doubles. If it’s a 5’s day, do 5’s. Never go to failure. Here’s an example.
350lb bencher
warm up
135x10 185x8 205x5 225x5
work sets
245x3 265x3 285x3 305x3 325x3 - won’t get 345x3, stop at 325x3
-the next triples workout you could go 235/255/275/295/315/335
[/quote]
How often would you train each lift when using this sort of program ?
[/quote]
I’m a push/pull guy for most meets. If I do a three lift meet, I would train bench,squat,slingshot bench,pull and repeat. I lift everyday if possible, but generally you’ll want a break in there somewhere. The goal is frequency. Intensity is based on day to day feel that way you’re always training optimally. I try hard to only train w/ 45/25/10lb plates so sometimes there is a 10lb jump or 30lb jump depending on how much or how little volume you want that day.
I’m a 350+lb bencher so I usually start my work sets at 185. So if it’s a triples day I go 185/205/225/245/265/275/295/315 and if possible 335. If 335x3 isn’t in the cards, I stop at 315. If I decide the next bench workout is doubles, I may go 335x2; that way I’m still touching that weight and making gains. The template is really limitless. You can have more days off, do more volume, make bigger jumps to go heavier, you can take less rest between sets, etc. Just change it up but keep the principles the same. No worrying anymore about calculating percentages. Try and move some weight and forget about the percentages. Just set a rep number for the day and move some weights, just DON’T MISS THE REPS. Never go to failure. Get in, get out. It’s really simple and VERY effective.
I just wrote an i depth review on the Juggernaut Method 2.0. I love it. Here are my findings if you care.
HOW I USED THE JUGGERNAUT METHOD TO ADD OVER 100lbs TO MY TOTAL IN 13 WEEKS
I’m a long time reader, but first time poster. I wanted to write a fair review on The Juggernaut Method 2.0 because I think that it might be one of the best overlooked training methods out right now. I also believe that it is the best method for beginners and intermediate lifters. Why in my opinion is it the best method? Simply put, I think it is the best balance of volume using light and heavy weight. It forces you to use lighter weight to develop hypertrophy and form, while adding size and strength. I know that one my issues in the past was worrying about the all mighty 1rm, but forgetting about what got me stronger in the first place which was doing reps.
First let me tell you a little background about myself and my totals, and how I think I could have done better. First, I am 35 now and started lifting almost 3 years ago (Feb. 2014 will be 3 years.) My first year and a half were spent just randomly lifting heavy shit, but the last year or so I spent trying to be as strong as I can be. I lifted 10 years ago for about 2 or so years before I quit and so I have a little experience with working out, but nothing with structure. I did however compete in a bench only powerlifting comp. and benched 375lb at a body weight of 179 (181 class), which happened to be a Novice State Record.
My best gym lifts before I started TJM2.0 were as follows:
Starting Body Weight: 194
Military Press: 200 Strict
Squat: 365 (Half Rep) My form was terrible, and I didn’t know what I was doing so this number was not accurate.
Bench: 375 previously, but my actual 1rm at the time was only 370
Deadlift: 390 with less than a years worth of experience deadlifting.
Total: 1125 (Not including Military Press)
After 13 Weeks on TJM2.0 Body Weight: 205
Military Press: 225 Strict
Squat: 405 Below Parallel, failed at 425 but barely
Bench: 390-400, but never tested my 1rm
Deadlift: 435
Total: 1240 (Not Including Military Press)
THAT IS AN IMPROVEMENT OF 115lbs IN 13 WEEKS.
Enough with the praising, lets get right down to it. How did it work for me?
The one thing that worried me before starting this program was the use of 10’s and 8’s. TJM2.0 uses waves progression, and the first 6 weeks (7 if you deload) are done with nothing heavier than an 8 rep max. Since I was use to doing nothing lighter than 5’s, I wasn’t sure that dropping down in weight was going to actually make me any stronger. What I did, and what I am doing now in round two of TJM is that rather than using the percentages outlined I took what I thought I could get for my 10’s and 8’s and used that weight instead. For instance, in the first week of TJM according to the book, you are supposed to take 60% of your 1rm and perform 5 sets of 10. For example, if I used the outline percentages on bench that would be 225 (round about). Well, I knew for a fact that I could easily perform 20+ reps with that weight, so I increased my weight to 275. This was a weight that I was comfortable with getting at least 13 reps. As I moved along and progressed throughout the weeks, I adjusted my weights accordingly (after each wave) as outlined in the book. This allowed me to start the program lifting a little heavier than what was recommended, but as the weeks rolled on, the weights evened themselves out. If you read the book you will note that after each wave you adjust your training max according to your performance on the last week of each wave. I progressed so fast that by week 11 I was using 365lbs for 7 sets of 3 on squat. If you remember 365 was my max before, and that was only for a half rep. My bench which was already nearing 2x my bodyweight increased by about 30 total pounds. One thing that impressed me was that my Military Press went from 200 to 225 and probably closer to 230. I also push pressed 245lbs just for fun. That is an increase of almost 10lbs per month using nothing heavier than 82.5% of my 1rm for most all the sets.
PROS:
What I liked about this method was that the workouts were very intense. 5 sets of 10’s or 8’s are anything but easy, but very doable. I think the program let me get a little more volume than Wendler’s 531, but also seemed very similar. I liked the fact that I was able to practice my lifts at lower percentages of 1rm, which in turn helped my form and therefore helped make this program very successful for me and my training partner. Using this method I was able to smash every one of my previous rep records, and in some cases doubling them.
CONS:
The one thing that I didn’t like about this program was that you don’t really touch any weight about 90%. What that translated for me was that I got very good at getting stronger at the reps (improving my 1rm for sure), but not improving my 1rm as much as I think it could have. If I were using this training method for a future meet, I would include some heavy work sets, and or extend the waves out another 3 weeks to accomodate for that. Let us not forget that I did improve my overall 1rm total by over 100lbs.
WHERE I AM NOW/ ROUND 2 JUGGERNAUT
As if right now I am 6 weeks past my first round of Juggernaut Training. My totals are as follows:
Bodyweight: 210 ( I got some extra love that needs trimmed away)
Military Press: On track to hit 245+ Strict Press in 12 weeks.
Squat: 5 sets of 8 with 315 very easy. I wouldn’t be surprised if I hit 450 in the end.
Bench: 315lbs x 10 reps (pr) and 5 sets of 8 with 305. I’m on track to hit at least 425.
Deadlift: I’ll get to that.
One thing that I did not mention intentionally, because I didnt want to distract anyone away from this method is that I did not use TJM2.0 for deadlift. Even though this method has worked for me quite well in all the other lifts, I am finding as much success with a modified 531 program written by Alanna Casey #imnoalannacasey (strongwoman) and Steve Pulcinella, which I believe is more suited for the deadlift. With that being said, it is still something I am considering running in the future.
In conclusion, if you are wanting a change or your old program is getting stale, I would def. recommend this program to powerlifters at all levels. As a side note, my training partner experienced the same or better results from this exact same program. We have both been lifting close to the same amount of time (over 2 years) and the results that we achieved I believe are not just newbie gains.
[quote]osu122975 wrote:
[quote]tredaway wrote:
[quote]osu122975 wrote:
[quote]trivium wrote:
[quote]osu122975 wrote:
Most of the routines these guys ran worked for them. Following a few principles and adapting those to how your body reacts to certain intensities and frequencies.
I did a lot of other guys programs for a couple years and while they worked, they were not optimal for me. Going thru them tho gave me good insight into what worked and didn’t work for me.
Find your path. The best program is the one that works for you.
Personally I am a huge fan of the principles applied by Faleev, Volkov and Malanchiev. They only train the main lifts using 1-5 rep range. They don’t do anything extra that would take away from faster recovery. They lift heavy.
Faleev is a 5x5 guy but I like his idea of “squat, stretch and leave”.
Volkov and Malanchiev start at a certain weight and make 10kg (20lb jumps for us) between sets but keep a set rep number. If the day is triples, they do triples making 20lb jumps.
The best programming is to keep simple principles and work hard. Most do WAY TOO MUCH and think it’s a good thing. In powerlifting, the only thing that matters is the 1 rep in competition. [/quote]
This is a great post. I am always interested in what guys from the east are up to. It seems like they have a different way of looking at training than we do.
If you have any more info that you could add, that would be awesome.
I do have to say though that I am a huge devotee of 5/3/1, and I do believe that in my few exchanges with Mr. Wendler via email, that his big idea is that you need to be consistent (hence the 5/3/1 rep scheme) and “create” based on your own needs and goals. He recommended to me that I start one of the major templates, and then run it for 3 to 5 months, and then modify it slowly based on my needs. I have to say that the principles can be applied to any program too. (Start too light, progress slowly, set records, use multi-joint exercises.)
I can write forever on this, but the idea of a training max has changed my life.
Again, thanks for the post man.[/quote]
I’ve used 531 and it is a good program. The principles within the program are very good. I have his original, powerlifting, and beyond 531 books. All good stuff.
I would invite anyone to take 8 weeks of training and train the main lifts only using high frequency using singles, doubles and triples making 20lb jumps (10lb if you’re new) starting at around 60% of 1RM. If it’s a day of triples, do triples. If it’s a doubles day, do doubles. If it’s a 5’s day, do 5’s. Never go to failure. Here’s an example.
350lb bencher
warm up
135x10 185x8 205x5 225x5
work sets
245x3 265x3 285x3 305x3 325x3 - won’t get 345x3, stop at 325x3
-the next triples workout you could go 235/255/275/295/315/335
[/quote]
How often would you train each lift when using this sort of program ?
[/quote]
I’m a push/pull guy for most meets. If I do a three lift meet, I would train bench,squat,slingshot bench,pull and repeat. I lift everyday if possible, but generally you’ll want a break in there somewhere. The goal is frequency. Intensity is based on day to day feel that way you’re always training optimally. I try hard to only train w/ 45/25/10lb plates so sometimes there is a 10lb jump or 30lb jump depending on how much or how little volume you want that day.
I’m a 350+lb bencher so I usually start my work sets at 185. So if it’s a triples day I go 185/205/225/245/265/275/295/315 and if possible 335. If 335x3 isn’t in the cards, I stop at 315. If I decide the next bench workout is doubles, I may go 335x2; that way I’m still touching that weight and making gains. The template is really limitless. You can have more days off, do more volume, make bigger jumps to go heavier, you can take less rest between sets, etc. Just change it up but keep the principles the same. No worrying anymore about calculating percentages. Try and move some weight and forget about the percentages. Just set a rep number for the day and move some weights, just DON’T MISS THE REPS. Never go to failure. Get in, get out. It’s really simple and VERY effective. [/quote]
I can only train 3 times a week due to other commitments so would it still be a viable option if I could only train each lift once a week or does this sort of training require more frequency ?
[quote]tredaway wrote:
I can only train 3 times a week due to other commitments so would it still be a viable option if I could only train each lift once a week or does this sort of training require more frequency ?
[/quote]
If you are a 3 lift competitor:
Day 1 - bench
Day 2 - squat
Day 3 - bench/deadlift
Malanchiev trained 3 days/wk but I think he’d throw in a day 4 for some extra bench at times. If you can only go 3 days, I’d get in two bench days. You’ll want the extra volume to make the bench go up.
[quote]Reed wrote:
[quote]trivium wrote:
From a post that Dan Green made on another weightlifting website:
"Thanks man, currently I’m training with no belt or wraps on leg days, just trying to hit reps on the squat and deads, which I’m training conventional currently. For bench, I’m doing my standard day with a bar with paused reps and then touch and go reps, but I’ve also added a second chest day that is for mass which is just low incline DB presses followed by flyes. The thing that’s helped me most with the squatting has to be front squats.
My basic split is:
M: squat no belt, paused squats (closer stance/high bar), stiff leg deads
T: DB bench, DB flyes, DB rows
W: front squats
TH: rest
F: conv. deads, deficit deads, stiff leg deads
SA: rest
SU: Paused bench, touch and go bench, DB laterals"[/quote]
I love Dans training style. Literally bare minimum movements and just fucking attack them with all out intensity. [/quote]
I like it too. It’s so simple and badass.
I am glad that this post is useful to some people. I’ll have to catch up on what everyone wrote here when I get some spare time tomorrow.
I have some good programming info in my email that I will post up when I get some time, along with the aforementioned Dan Green stuff.
From a Q and A with Konstantin Konstantinovs. I can’t remember where I got this PDF.
"How do you train squat?
I squat in every workout. For a long time, I used to do only ATG Oly squat. But now I squat on a box of various heights with bands and I also do a raw powerlifting squat in light knee wraps (I have weak knees and I need to spare them). I do a heavy box squat after deadlift: I max out for a single set of 2-3 reps with bands that add 120 kg at the top. Then I take some weight from the bar, and do a set of 7-10 reps. My medium squat is a single set of heavy free squat for 4-6 reps. My light squat is also a single set of free squat.
I saw your raw bench press. You have very long arms, but you press with a close grip. Is it a habit? Or pecs injured?
When I was young, I listened to ?wise? people who said that grip should be maximally wide ? 81 cm. The range is shorter and to press heavier is easier like that. But over time, I understood that this does not work for me. My arms are long, and in the bottom position I was not able to engage muscles of the back. As a result I constantly had injuries of shoulders and pecs. But my close grip bench press has always been good.
At 17 years of age, I benched 200 kg with a close grip, but with glutes off the bench. I decided not to think too much about this, and I switched to close grip. After that I had no injuries, no pain and strength has been increasing slowly but constantly. But triceps must be very strong for such benching!
Could you give an example of your latest training microcycle?
I don?t have a fixed training schedule. All depends on how I feel, and if I feel that I am not recovered that I rest 1-2 days more. If the heavy training did not go as planned, then I do it after 1 day of rest.
Workout 1.
- Light squat for a warm up. 2. Deadlift. I do a different variant every time I train: rack pulls ? 7, 11, 15, 20, 23 cm from the knees (higher than that I never pull). I do either a set of 3 reps or 8-10 depending on how I feel. 3. Bench press. I consider bench press as rest between heavy work. I bench either with touch and go with a medium grip, or with a close grip pausing at the bottom. I might do a single set of 10 reps with touch and go, or might max out pausing at the bottom.
It all depends on how I feel and my mood. 4. 2nd deadlift. I pull either from a floor or from a deficit (about 9 cm). I do a single set of 2-3 reps pausing at the bottom. Then if I have enough energy, I might do another set of 6-8 reps. 5. Box squat. Heavy box squat as described above
.
Workout 2 (in two days).
- Medium heavy squat as described above. 2. Heavy bench press for a single set of 3 reps. Once in two weeks: negatives ? 1-2 set for 1 rep. Then a single set of 8-10 reps with either close or medium grip depending on how I feel. 3. Cardio ? 15-20 min.
Workout 3.
- Light squat. 2. Medium heavy bench press: a single set of 6-8 reps. 3. Speed deadlift with bands: 8x1. Bands increase weight by 130 kg at the top. 4. Pull ups with weight or bands. ONLY explosively. Very important for my deadlift. 5. GHR, hyperextensions, very heavy abs work (6 sets with emphasis on strength).
Workout 4.
The same as workout 2.
After this the microcycle is repeated."
[quote]Chicksan wrote:
[quote]trivium wrote:
I would like to see if I can get samples from Klokov, Koklyaev, and Konstantinovos. [/quote]
I will have to find it on my Ipad, but in an older issue of Power, Mark Bell interveiws Konstantinovos and he goes into detail about his deadlifting routine.
As far as Dan Green goes, one of my freinds started one of his personal routines this past monday and im eager to see how well he does on it. [/quote]
Post up his results. I am considering hiring him in the future.
[quote]TeflonTurk wrote:
I just wrote an i depth review on the Juggernaut Method 2.0. I love it. Here are my findings if you care.
HOW I USED THE JUGGERNAUT METHOD TO ADD OVER 100lbs TO MY TOTAL IN 13 WEEKS
I’m a long time reader, but first time poster. I wanted to write a fair review on The Juggernaut Method 2.0 because I think that it might be one of the best overlooked training methods out right now. I also believe that it is the best method for beginners and intermediate lifters. Why in my opinion is it the best method? Simply put, I think it is the best balance of volume using light and heavy weight. It forces you to use lighter weight to develop hypertrophy and form, while adding size and strength. I know that one my issues in the past was worrying about the all mighty 1rm, but forgetting about what got me stronger in the first place which was doing reps.
First let me tell you a little background about myself and my totals, and how I think I could have done better. First, I am 35 now and started lifting almost 3 years ago (Feb. 2014 will be 3 years.) My first year and a half were spent just randomly lifting heavy shit, but the last year or so I spent trying to be as strong as I can be. I lifted 10 years ago for about 2 or so years before I quit and so I have a little experience with working out, but nothing with structure. I did however compete in a bench only powerlifting comp. and benched 375lb at a body weight of 179 (181 class), which happened to be a Novice State Record.
My best gym lifts before I started TJM2.0 were as follows:
Starting Body Weight: 194
Military Press: 200 Strict
Squat: 365 (Half Rep) My form was terrible, and I didn’t know what I was doing so this number was not accurate.
Bench: 375 previously, but my actual 1rm at the time was only 370
Deadlift: 390 with less than a years worth of experience deadlifting.
Total: 1125 (Not including Military Press)
After 13 Weeks on TJM2.0 Body Weight: 205
Military Press: 225 Strict
Squat: 405 Below Parallel, failed at 425 but barely
Bench: 390-400, but never tested my 1rm
Deadlift: 435
Total: 1240 (Not Including Military Press)
THAT IS AN IMPROVEMENT OF 115lbs IN 13 WEEKS.
Enough with the praising, lets get right down to it. How did it work for me?
The one thing that worried me before starting this program was the use of 10’s and 8’s. TJM2.0 uses waves progression, and the first 6 weeks (7 if you deload) are done with nothing heavier than an 8 rep max. Since I was use to doing nothing lighter than 5’s, I wasn’t sure that dropping down in weight was going to actually make me any stronger. What I did, and what I am doing now in round two of TJM is that rather than using the percentages outlined I took what I thought I could get for my 10’s and 8’s and used that weight instead. For instance, in the first week of TJM according to the book, you are supposed to take 60% of your 1rm and perform 5 sets of 10. For example, if I used the outline percentages on bench that would be 225 (round about). Well, I knew for a fact that I could easily perform 20+ reps with that weight, so I increased my weight to 275. This was a weight that I was comfortable with getting at least 13 reps. As I moved along and progressed throughout the weeks, I adjusted my weights accordingly (after each wave) as outlined in the book. This allowed me to start the program lifting a little heavier than what was recommended, but as the weeks rolled on, the weights evened themselves out. If you read the book you will note that after each wave you adjust your training max according to your performance on the last week of each wave. I progressed so fast that by week 11 I was using 365lbs for 7 sets of 3 on squat. If you remember 365 was my max before, and that was only for a half rep. My bench which was already nearing 2x my bodyweight increased by about 30 total pounds. One thing that impressed me was that my Military Press went from 200 to 225 and probably closer to 230. I also push pressed 245lbs just for fun. That is an increase of almost 10lbs per month using nothing heavier than 82.5% of my 1rm for most all the sets.
PROS:
What I liked about this method was that the workouts were very intense. 5 sets of 10’s or 8’s are anything but easy, but very doable. I think the program let me get a little more volume than Wendler’s 531, but also seemed very similar. I liked the fact that I was able to practice my lifts at lower percentages of 1rm, which in turn helped my form and therefore helped make this program very successful for me and my training partner. Using this method I was able to smash every one of my previous rep records, and in some cases doubling them.
CONS:
The one thing that I didn’t like about this program was that you don’t really touch any weight about 90%. What that translated for me was that I got very good at getting stronger at the reps (improving my 1rm for sure), but not improving my 1rm as much as I think it could have. If I were using this training method for a future meet, I would include some heavy work sets, and or extend the waves out another 3 weeks to accomodate for that. Let us not forget that I did improve my overall 1rm total by over 100lbs.
WHERE I AM NOW/ ROUND 2 JUGGERNAUT
As if right now I am 6 weeks past my first round of Juggernaut Training. My totals are as follows:
Bodyweight: 210 ( I got some extra love that needs trimmed away)
Military Press: On track to hit 245+ Strict Press in 12 weeks.
Squat: 5 sets of 8 with 315 very easy. I wouldn’t be surprised if I hit 450 in the end.
Bench: 315lbs x 10 reps (pr) and 5 sets of 8 with 305. I’m on track to hit at least 425.
Deadlift: I’ll get to that.
One thing that I did not mention intentionally, because I didnt want to distract anyone away from this method is that I did not use TJM2.0 for deadlift. Even though this method has worked for me quite well in all the other lifts, I am finding as much success with a modified 531 program written by Alanna Casey #imnoalannacasey (strongwoman) and Steve Pulcinella, which I believe is more suited for the deadlift. With that being said, it is still something I am considering running in the future.
In conclusion, if you are wanting a change or your old program is getting stale, I would def. recommend this program to powerlifters at all levels. As a side note, my training partner experienced the same or better results from this exact same program. We have both been lifting close to the same amount of time (over 2 years) and the results that we achieved I believe are not just newbie gains.[/quote]
Good write up man. I am looking at TJM as potentially being my next program. Was there any arm work in that? (I like having bigger arms, I wont lie.)
[quote]trivium wrote:
[quote]Chicksan wrote:
[quote]trivium wrote:
I would like to see if I can get samples from Klokov, Koklyaev, and Konstantinovos. [/quote]
I will have to find it on my Ipad, but in an older issue of Power, Mark Bell interveiws Konstantinovos and he goes into detail about his deadlifting routine.
As far as Dan Green goes, one of my freinds started one of his personal routines this past monday and im eager to see how well he does on it. [/quote]
Post up his results. I am considering hiring him in the future.[/quote]
Ill talk to him today, its officially been a week that hes been on it, so Ill see how the first week went and ill report back here for those who want to know.
[quote]osu122975 wrote:
[quote]tredaway wrote:
I can only train 3 times a week due to other commitments so would it still be a viable option if I could only train each lift once a week or does this sort of training require more frequency ?
[/quote]
If you are a 3 lift competitor:
Day 1 - bench
Day 2 - squat
Day 3 - bench/deadlift
Malanchiev trained 3 days/wk but I think he’d throw in a day 4 for some extra bench at times. If you can only go 3 days, I’d get in two bench days. You’ll want the extra volume to make the bench go up.
[/quote]
Thanks for the feed back and information 