I think squatting 3x a week is a great idea (what a surprise!) I think Wendler copied it from me.
Cynic that I am, I think if Wendler suggested squatting 12 times a week you’d get a whole bunch of people on here suddenly doing it.
It took me a while to learn that when I squat 3 x a week I have to do one easy session, one medium and one heavy. You seem to have figured that out much quicker than me though 
Nice, well thought out work as usual.
Haha…yes, that is very true about the copycat mentality but it’s not as strong with the O35s. The only reason I’m doing them thrice weekly is because I suck at them and the only way to get better at stuff you suck at is to practice. So I do. And I do. And I do…
james
2 Dec
Squats: 5135, 185, 225, 245, 275, 315. 1335
Pull ups w/ fat gripz: 5 sets of 6 - 8
OHP: 5135, 150, 150, 150. 10150
DB Rows: 48140
Front plate raises: 3845
Felt good today. I supersetted the squats and pull ups and this worked out nicely. I tried to get at least 6 reps per set. They actually get a bit easier for me as the sets increase and the first two sets are the toughest for me to get through. I typically only get 6 reps on those then get to 8 for the last three.
I also supersetted OHP and rows.
I’m doing band pull-aparts and shoulder dislocations several times a day. I’m trying for 10 each at the top of every hour but I don’t always remember to do them. I’m also doing KB swings like all of the other cool kids. I like them a lot and I definitely feel them in my glutes and hams. The best thing is that I can get my conditioning in without causing my plantar fasciitis to act up which means I can chase my toddler around pain free.
james
4 Dec
Squats: 5135, 185, 225
Deads: 2135, 225, 315. 35360. 110360
Snatch grip deads: 35225
GM’s: 45135
Squats were kept light today and were simply there to warm up with and practice form. Deads went well and I got 10 out of that last set. I’m a bit concerned about not pulling heavy but only because that’s my best lift and I enjoy going heavy. But that’s not what this program is about so…
I filmed my snatch grip deads and I have no idea if I’m doing them correctly or not. I’m going to program them according to this article:
james
Nice work James, awesome form too. Kevin (KMC) does a lot of snatch grip deads…check with him
Snatch Grips are great. Form looks good. If I had to make a comment, maybe be a little tighter through the upper back. Tendency with SG is to lose the flatness/arch in the back because of the wide grip. I don’t see your back rounding but I bet you could get your upper back (traps/rhomboids) a little tighter.
Great effort. Glad you’re liking the Adidas, excellent choice.
Thanks ddot, I was thinking the same thing about my back. I was definitely sore the next day from doing these so they work.
dday - thanks! Yeah, I love the shoes.
james
6 Dec
Squats: 5135, 185, 225, 245, 275. 3320, 1340
Pull ups (fat gripz): 5 sets
Pendlay rows: 55275
Bench: 5135, 3185, 2205, 1225, 1245, 5255
JM Floor press: 5135, 185, 205, 225, 8 * 185
Went well today. I had to do rows right after my squats instead of benching first as the power rack was being used for pull ups. No big deal because I really like back work and think it’s really important. Bench went well even though I only got my 5 reps and not more. The JM floor presses went well and I’m going to keep those in the mix as I’m doing band pull aparts throughout the day.
The fat gripz were used for my pull ups and the first sets of bench. They felt better today and I like the way that you’re forced to really squeeze the bar when using them. I found that really makes a difference when I take them off as I’m able to squeeze the bar much better which really helps my shoulder out.
james
8 Sept
Squats: 5135, 185. 3225, 2245, 1275, 295. 8305
Front squats: 135, 155, 185, 185, 205, 225
GM’s. 45*135
HLRs: 3 sets
Squats went pretty well. The important thing about these sets is that my training max keeps increasing which, when all is said and done, is the most important aspect of this program. I tried using straps for the first sets of front squats but didn’t really like them. I need to keep practicing though until I get better flexibility in my hands. I used a clean grip for the remaining sets.
james
Nice progress James
Solid work as usual James!
Pullups with Fat Gripz is seriously strong.
Thanks for the support!
11 Dec
Squats: 5135, 185, 225, 225, 225
Fat grip pull ups: 5 sets
Deads: 5135, 225. 3275, 2315, 1365, 385. 5405
Snatch grip deads: 45225
OHP: 5*135, 155, 165
HLR
Stretching
Today went well. I was supposed to only do 395 but that just seems silly. I did only the prescribed reps and not the AMAP set that it should have been. In fact I’m going to be cutting back somewhat on my AMAP sets (except for squats). As a motorcyclist I view recovery like traction. On a bike you can accelerate, brake, and turn but you can’t focus on all three at once or else you crash. In fact you can only give your full attention to one at a time. I mean you can turn and brake or turn and accelerate but if you brake too much while turning you’ll lose the front. If you accelerate too much while turning you’ll lose the back. I figure recovery is the same and if I’m focusing on squats then I can’t also focus totally on deadlift. Couple this with a sick family (this is one instance when traveling for work has actually paid off. I start to feel something coming on but then I leave for the night and then feel better) and my recovery is really limited as of late.
My shoulder is bothering me ever since my last bench session and I’m thinking about giving it a rest for a while and going either to floor press or to DB presses for a change. I think the problem is that I’m just not getting enough tricep into the lift and it becomes just about shoulder strength. But that’s a guess on my part obviously.
I’m definitely going to run another cycle of Juggernaut though as I really like it so far.
james
Oh, and I managed to get a decent paper cut (well, technically a cardboard cut) on my palm from packing boxes of food. Luckily I had some superglue at home and that kept it closed during my session but it was really sore throughout. Oh well, what can you do?
james
Super glue for the win!
training is solid I like the squat volume
looking strong all around
glad the shoes are working I love the adidas I bought
fat grip pullups are very impresive
snatch grips looked good
as weight progresses it becomes hard to stay tight - and keep an arch.
they are my all time favorite
I have noticed a few things from doing them
I get great leg drive when I go back to conventional
grip obviously gets stronger
I feel them everywhere- hams, quads low and upper back
the bad- they sometimes aggrivate my elbo
Great work James. Squatting as often as you are will benefit all your lifts. I hope your shoulder feels better.
Nice pulling James.
Cheers!
kmcnyc - I can see where the snatch grip would be really tough at the higher weights. This lift is definitely a keeper. I did them this time with my adidas on and actually liked it. I wasn’t sure how I would feel about the heel on deads. Fat grip pull ups aren’t as hard as they sound. I am beginning to get elbow pain though and will need to watch that. I am going to order some rings for my pull ups and see if that helps. I also need to massage that area daily as that really helps.
eco - I definitely hope that squatting has carry over to my other lifts but I really just want to become a decent squatter.
Joe - Thanks!
james
[quote]atypical1 wrote:
I really just want to become a decent squatter.
[/quote]
A very laudable goal.
[quote]kpsnap wrote:
[quote]atypical1 wrote:
I really just want to become a decent squatter.
[/quote]
A very laudable goal.[/quote]
Me too, man its a long road ahead 