Juggernaut Method (2 day per week setup)
10’s Wave Instensification
Overhead Press Day
S&S Warm Up
Squat: 315 - 3x3
Overhead Press: 140 - 3x10
Deadlift (5/3/1 min. reps): 355x3, 405x3, 455x3
Squats moved well today. Quads were still a bit sore from Monday’s Squat session but didn’t notice any drop off in strength. Technique is feeling a lot better now! Did not do any extra reps on Overhead Press mostly due to shoulder fatigue and wanted to leave some gas in the tank for Deadlifts. Not sitting here saying I could have gotten 15 reps with 140, but I’m sure trying to get 12 would have been a bit of a struggle. First time in a while moving some decent weight on Deadlifts. 455 for 3 moved really well and smooth. Felt heavy in my hands but I think that’s just due to not pulling anything heavy for several months now. Solid day and a solid week of barbell lifting. Will finish out the week with Simple and Sinister on Saturday.
80# Kettlebell for each movement
1 Arm Swings: 5x10 each
Turkish Get Ups: 5x1 each
No time clock on these today. Swings were easy enough but Get Ups started out rough and finished strong. Did notice this took just under 40 minutes from the time I started stretching to the final Get Up. Solid day but still no where near ready to time the TGU.
Juggernaut Method (2 day per week setup)
10’s Wave Realization
Bench Press Day
S&S Warm Up
Squat: 345 - 3x1
Bench Press: 225 - 1x10
KB Snatch: 50 - 1x25 (each arm)
Took a few singles today with 345. Felt really good and don’t have any complaints there. Bench Press was moving decent but sort of mis-grooved the reps 8,9,10. Shoulders started doing weird things. Wanted 12 reps here but oh well!! No spotter so I didn’t really try to go for broke on this set. May not move the Training Max up and move onto the 8’s wave. Not really looking to get a lot out of the Bench Press. Sadly, like my Squat, this needs frequency and practice. Grabbed the 50# Kettlebell on the way out of the gym and cranked an easy 25 reps with each arm. If I had a bit more time, I may would have pushed these a bit further. Nothing over-the-top great or horrible about this day.
55# Kettlebell for both movements
1 Arm Swings: 5x10 each
Turkish Get Ups: 5x1 each
Total Workout Time: 13:07 (not including warm up)
Another in office S&S workout. I did the swings EMOM for the 5 minute duration so I was able to take my time and still get the 100 total swings in under 5 minutes. Kept the timer going, so I rested until the 6 minute mark and started my Get Ups and hit stop on my phone at 13:07. This could be a good way to keep some sort of progression when using the 55 by trying to cut down on total workout time. I even spent some of yesterday re-arranging my office so I can have a bit more room for Get Ups and not bump into anything. Being a tall guy in a small office with a short ceiling, I had to move some things around so I don’t bust my head. Just enough room now to where I won’t hit my head on my desk or my fist hit the ceiling with the kettlebell. PRIORITIES!
Juggernaut Method (2 day per week setup)
10’s Wave Intensification
Deadlift Day
Simple & Sinister Warm Up
Oh Press (5/3/1 min. reps): 155x5, 175x3, 195x1
Deadlift: 375 - 1x15 (Pretty sure this a rep PR)
Paused Squat: 3 Ladders (1,2,3) - 275
Squat racks were taken so I had to move my exercises around a bit. Not much different other than squatting last. Oh Press moved decent. 195 for a single was easy enough on this day. Was really happy with 15 reps at 375 on Deadlifts today. These were moving very well. Hamstrings and Glutes were getting really tired at around rep 12. My goal was 12 but the weight was still feeling easy enough so I pushed for 3 more. Tried Ladders with Pause Squats for the first time today. I figured these work so well for kettlebell work, I’m sure they work just as well for Squats. Really liked this and this could be something I keep moving forward. Good way to accumulate volume and not kill my self. Solid day all around!!
1 Arm KB Snatch: 55 - 5x10 each (4:55)
Turkish Get Ups: 80 - 5x1 (each)
Did the Snatches at EMOM just to help manage some fatigue and didn’t want to push it too hard today. I was still pretty sore from Thursdays workout. Mostly my lower body. This was by far my best Get Up day with the 80. Technique was on the mark which made these feel so much easier than last week. Who would have thought if you use proper technique that things move a lot easier?!? Very pleased with today and I would say this has been a very good week of lifting in general.
Squats were feeling really good today! The goal was to get 12 but had a lot left in the tank and made it to 15. A part of me wanted to go for 20 with this weight but I decided to cap it there and move on to bench. Decided on Ladders super-set with 5 Pull Ups instead of 5/3/1 for Bench Press. I found a pretty decent groove today with bench during the first ladder and the rest from there moved pretty well. On it’s own day I would certainly go heavier than 225 but after the squats, this was plenty for me! Very happy with this workout!!
55# Kettlebell for each movement
1 Arm Swings: 5x10 each (2:43) bell never touched the ground
Rested 1 minuted (2:43 - 3:43)
Turkish Get Ups: 5x1 each (3:43 - 9:05)
Puts total Workout time at 9:05
Office Simple & Sinister session. Very happy with a total time of 9:05 especially since the goal for the day was to get under 10 minutes. Where I made up the time was obviously with the swings since I never parked the bell and did hand switches after the 10th rep. Get Ups were moving about the same pace as normal. The only “excitement” to this workout was a wasp had made it’s way into my office when I was on the last 2 get ups with each arm. Instead of focusing on the kettlebell, I had my eye on that wasp the whole time!!
Juggernaut Method (2 day per week setup)
10’s Wave Realization
Overhead Press Day
S&S Warm Up
Squat: 315 - 3 Ladders (1,2,3)
Overhead Press: 160 - 1x8
I wasn’t very smart with my order of movements today. The plan was to Press first and Squat second. The racks were open so I figured while one was free I would go ahead and get Squats done. Very happy with how every Ladder moved with 315. After the triple at the end of a Ladder I would rack it, take a breath and go ahead and knock the single out for the next Ladder. With that said, I didn’t realize the energy it took out of me. Oh Presses just felt like crap. I got to 8 reps with 160, rested the bar on my shoulders for a bit and just capped it there. I could have probably gotten a few more reps but I didn’t see the need to push it further so I didn’t meet the 10 rep minimum for the 10’s wave. Scrapped deadlifts and came back to work. Solid day overall but need to use some common sense if I’m going to continue using Juggernaut Method.
KB Long Cycle: 2-55’s: 5 Ladders: 2,4,6 (13:05)
Turkish Get Ups: 80 - 5x1 (each)
Going to use the Long Cycle method that was laid out by Pavel in Return of the Kettlebell. Will stick with 5 Ladders at 2,4,6 until I can’t improve on time anymore. Definitely room for improvement but wasn’t really pushing too hard to set a time. Get Ups felt great. Happy these moved as well after doing Long Cycle.
Was going to do a few Get Ups after this but had to tend to the “littlest” guy. Getting double snatches for 5x10 is certainly there if I want to push things a bit harder. Will take sub 6 at a medium pace for this day.
I finally go the “OKAY” from my wife to order a 48 kg / 106 pound kettlebell a.k.a The Beast today!! Pretty excited about this since I really wanted to get one last year but we had to buckle down and save money since we found out we were going to have another baby. Luckily we had a little extra saved up so it’s not as much of a hassle to buy one now. Even though I just ordered it, I already have my short and long term goals in my head for what I want to accomplish with this bell.
Short Term (present - 3 months)
Perform 2 Hand Swings for 10x10
Clean & Press for a single with each arm
Clean & Jerk for Ladders (3 x 1,2,3 to start and maybe build to 5 x 1,2,3,4,5)
Perform a Turkish Get Up with each arm
Perform a Snatch with each arm
Long Term (PATIENCE!!)
Clean & Press for Ladders (3 x 1,2,3 to start and build to 5 x 1,2,3,4,5 way later)
Perform a Turkish Get Up with each arm
Accomplish the Sinister Goal from Simple and Sinister (very long term!!)
Perform Snatches for reps and ultimately 5x10 with each arm (another very long term!!)
I believe these goals will keep me busy for a long time to come with kettlebell training. I put the Get Ups in each category mostly because I’m moving really well with the 80 for 5x1 at the moment. 80 to 106 is a big jump so maybe I can get a rep completed before August but patience will be practiced with the TGU. To accomplish the long term goals I will have to be a bit smarter with my overall training plan and set things up appropriately. This would pretty much mean barbell work would become a Variety Day twice a week and have dedicated training days for kettlebells to work on the specific goals. Nowhere near ready to lay out the long term training plan yet until I actually get my hands on this new bell and get a feel for what I’m up against!
Juggernaut Method (2 day per week setup)
8’s Wave Realization
Bench Press Day
S&S Warm Up
1A) Bench Press: 195 - 4x8, 1x11
1B) Weighted Pull Ups: 50 - 5x3
Front Squats: 5 Ladders of 1,2,3 - 225, used 275 for 3 reps on 5th Ladder
Racks were taken so Benched first. Nothing special here and hit a conservative 11 reps on the 5th set. Pull Ups started to get tough on the last couple of sets but managed okay. I decided to Front Squat today since it was after Bench and Pull Ups as well as a change of pace. Was planning on 3 Ladders of 1,2,3 with 225 but had a friend of mine hop in when I was on the 3rd Ladder so I figured I would hang with him and go to 5 Ladders. He had worked up to 275 for a double on Back Squats for his final set and without thinking I got under the bar and realized we still had 275 loaded. Just went with it and hit 3 very solid reps. Happy to hit 275 for triple after all of the previous reps. With that said, on a day where I did this first, most likely I would use 275. Solid day!
Thanks buddy!!! Yeah I’m pretty excited about getting my hands on this bell when it gets here. I’m sure the first time I perform a few swings with that thing, it will be a humbling experience.
@furo@jblues85 It’s the get down that’s the hard part, the get up is fine. Doing a getup program for 21 days, taking a full minute to do the whole rep. Using a 70. Time under tension stuff. I don’t know if it has helped, but it’s good practice and something different
I know I’m probably weird but I’ve gotten to where if I can stand up with the weight I can smoothly get back down without any issues. My weak point has been from ground to elbow at the start since doing Get Ups with my 80. This is slowly getting better each week but is something I have to focus on when practicing on off days with lighter bells or balancing the ol shoe on top of my fist. I’m sure the first time I try a Get Up with The Beast, this weakness in technique will be brought out even more.
The key to rolling on to the elbow is really digging your heel into the ground forcefully. It will tighten your core and help roll easier. Good to be back!
55# Kettlebell for both movements
2 Hand Swings: 1x150 (PR)
Turkish Get Ups: 5x1 each
Total Time: 12:35
Decided on going for one all out set of swings today. The goal was to set a new PR and get 125 but ended up getting 150. Forearms gave out well before lungs, hams and glutes so that’s pretty encouraging. I didn’t look to see what time I ended the swings but I took a pretty decent little break. Got off the floor after the final Get Up to hit stop on my phone at the 12:35 mark. A solid office S&S session!