Day 3 was pulling but I was at a deadlift seminar so I didn’t follow the program
Today was low volume
Squat - wut 425x1 then 315x10
Bench - wut 315x1 then 225x10
Rev DB fly - 20x20 30x2x15
Lever Row - 2pltx20 3pltx15 4pltx8
when did you stop typing juggs life?
nice work- these timed lifts- are you going for the number of reps?
or the time itself.
I stopped because I had planned to do Juggernaut as my off season work, but I find that I start to wander if Im not in a meet prep, so I decided to go back to work with Gabriel Naspinski of FTS for programming and a 16 week prep.
As far as the timed lifts its done to increase work capacity, but I am trying to beat previous numbers which makes it fun…sort of lol
Week 2 work capacity
Squat - 325x34x15 minutes
Bench - 235x53x15 minutes
Squat - 315x18x9 minutes (knee pain)
Just too much rest time in between squat sets and got cold
Swiss bar bench (American bar) 20 reps each handle 125 lbs (da pump)
Lever Rows - 1plt x 20 3plt x 2 x 12
SS with wide face pulls
Week 2 work capacity
DL - 365 against light bands x26x12 minutes
OH Press (seated) - wut 225x2
Lateral raises, Seated DB Cleans, Tri Ladder, Kayak Rows, Voghepol Rows, 1 arm cable Rows blah blah
Looks like you’re building a hell of a GPP foundation.
Thanks dude mercifully it’ll be over soon
Week 2 work capacity
Bench - wut 320x1
Bench - 235x54x15 min
Cable flys / vogehpol rows / pull downs
Tri pushdowns - 150 total
Week 2
Squat - wut 425x1
SGHP - 225x5x5
CS DB row - 50x20 80x2x15
BB SHrug - 315x3x20
Curls, DB cleans, DB laterals
Next week dead lift concentration
Training looks really strong Matty.
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Thanks Dave physically I feel pretty good
Week 3
DL - 495x3x1 455x5x1 405x2x1
CGBP - 165x3 (6 sec yield) 205x3(4 sec yield) 235x5x3 (2 sec yield)
Pendlay row - 135x3x10 (6 sec yield )
Pendlay row underhand grip - 135x20
Swiss bar incline press (various grips) 125x20,15,13
Damn, lots of good work as usual.
Thanks brother…little bit of a hiccup this week with my back, but just some rest and it will be ok
Week 3
Was supposed to hit DL today but I pulled something in either my lower lat or somewhere in my lower back thats giving me issues, I may attempt to pull today we will see.
yesterday
Bench - Wut 315x1 then 165x5 205x5 265x5x3 (SS Rear DB Raise and Facepulls)
Vbar Lat Pull Down - 5x10
Bench - 185x3 (6 sec yield) 205x3 (4 sec yield) 245x5x3 (2 sec yield)
Pec Dec SS with 1 arm cable rows - 3x15-20
CS DB Row - 50x10 60x2x10 (6 Sec yield)
I have been bad at posting lately…
Damn
Yesterday week 4
Sumo Deads - wut 425x1
Conventional Deads - wut 525x1
After Mays meet Im goinf full Sumo, Once I get the form down pat, I think itll benefit me in the long run.
CGBP - 6 sec yield each rep 225x5x5
SS with DB Rev Fly
Tri Pushdowns - 4x20
HS Lat Pull down - 4x10-15
HS Shrugs - 4x15
Klokov Press - bar x 20 65 x 20 95x15
Week 4
Squat - 275x4 300x4 335x3 380x2x3 405x2
Squat -365x3 (3sec yield) 355x3 (4sec yield) 315x3 (6 sec yield)
Bench 225x3 (6 sec yield) 250x2x3 (4 sec yield) 315x2 325x1
Vbar pull downs 3x10 (6 sec yield)
Week 4 (yesterday)
Sumo DL - (4 sec yield) wut 405x3
Conventional DL - (3 sec yield) wut 430x3
CGBP - wut 315x2
CGBP - (4 sec yield) 250x2x5 225x4
Pushdowns - 4x20
CS DB Row - 50x3x15 (first 6 reps 6 sec yield)
I switched to sumo because I think it fits my body better. I have thick thighs and a big ass. Plus, my job takes a toll on my back. I see sumo as a way to save my back. Good luck with it.
Thanks crippler, the biggest adjustment so far is off the floor, unlike conventional it’s slower off the floor and the rest seems easier , the opposite of conventional for me