Thanks man!!
Luckily I haven’t put a time table for myself to reach my goals with the 106. Obviously I would love to achieve them ASAP but I’m also looking down the line with that bell. It may take me a year or two to reach Sinister but as long as I get there is all that matters. The Presses and Snatches with that bell have sort of become secondary to reaching the Sinister goal. If I can 1 Arm Swing that bell for 5x10 with each arm under 5 minutes and perform 5x1 TGUs withe each arm in under 10 minutes, I’m sure Pressing for Ladders and doing some Snatches will be a piece of cake at that point!
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5/30/17
Juggernaut Method (2 day per week setup)
8’s Wave Accumulation
Bench Press Day (Inverted Juggernaut Method)
S&S Warm Up
1A) Paused Bench Press: 215 - 7x3, 1x10 (touch and go)
1B) Pull Ups: Bodyweight - 8x5
2) Squats: 315 - 3x3
3) Ab Wheel: 2x5
Pretty solid session today. Squat rack was taken so had to go ahead and bench first. Decided to switch to Inverted Juggernaut so that way I could get more practice on my Bench Press. Better to have a total of 8 sets instead of 3 when setting up for Bench has been a problem for me lately. Also I could keep the reps pretty low on Pull Ups and still accumulate volume. Did the 8th set at a safe 10 reps touch and go. Feel like there is no need to pause when going above 5 reps. Squats moved well especially after all of the Bench / Pull Up sets. Originally planned 330 for 3x3 but having to shift things around I figured 315 would fit the bill. A couple of sets of 5 on the Ab Wheel to finish up because I felt like the gym’s Ab Wheel looked lonely!!
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Have had a pretty rough stomach virus since last Wednesday which has not been fun. Hopefully can get back to something tomorrow. Trying to shovel in whatever food I can hold down!
6/7/17
Simple & Sinister
S&S Warm Up
1 Arm Swings: 55 - 5x10 each
Turkish Get Up: 55- 5x1 each
First time feeling like a human being since getting sick last week so I figured while I had some extra time at work I could sneak in a light S&S practice just to get my body moving. Took my time on each section and felt pretty good for the most part. Hopefully I can build off of this and get everything back to square one soon enough!
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6/12/17
Simple & Sinister (at home on lunch break)
S&S Warm Up
1 Arm Swings: 106 - 5x10 each
Turkish Get Ups: 80 - 5x1 each
Turns out that stomach virus and colitis lasted all the way until Saturday. Got some antibiotics and lots of rest over the past several days so I was ready for a bit more strenuous S&S training session. Also spent Friday evening in the Emergency Room due to sever dehydration and other issues. Yeah I was drinking lots of water and Gatorade but the virus was taking out waaaaay more than I could put in.
Originally planned to Swing and perform TGUs with the 80 but my brain really waned to get hold of the 106 so that’s what I went with for the day. Pleased with the Swings even though grip was starting to give out on the last couple of sets. TGUs with the 80 were a bit sloppy but I think this was due to lack of practice. Pleased with energy levels throughout this session. Thought I would be gasping for air since I haven’t moved much in the past week and a half. Possible barbell day tomorrow if things go as planned.
6/13/17
Juggernaut Method (2 day per week setup)
8’s Wave Accumulation
Squat Day (Inverted Juggernaut Method)
Squats: 280 - 8x3
Incline Bench Press: 185 - 2x5
---- decided on a little KB complex here —
3 Rounds with 1 - 50# KB (gym only has a 50)
Started with the left arm
5 x Swings
5 x Snatch
1 x Turkish Get Up
Switch to right and repeat
Thinking I could just pick right back up on my programming after 2 weeks of being sick wasn’t the smartest thing in the world. First few sets of Squats were tough mostly due to lack of practice. By the 5th set I found my groove a bit but wasted too much energy fighting bad technique. Quads were on fire so I didn’t take the 8th set for a small AMRAP. Did a few sets of Incline Bench for no particular reason.
The KB Complex at the end was a good way to end this session. Starting the TGU from the top, getting down and getting back up to switch hands was fun and definitely added a lot of extra time under tension as @BCFlynn had told me earlier in this log!!
6/14/17
Juggernaut Method
8’s Wave Accumulation
Overhead Press Day (Inverted Juggernaut Method)
1A) Oh Press: 155 - 8x3
1B) Pull Ups - BW - 6x5, 1x10
We joined our local YMCA earlier this week and I decided to scoot over there for a workout today since my wife and son were already there. They have some things that I will certainly enjoy like a lifting platform and a trap bar. That’s if I can stay off the basketball court!! They only had 2 areas to do Pull Ups, one in a squat rack and the other on the Cable Cross section. Will still keep my membership to my normal gym (only 10 dollars) but will definitely get good use out of the lifting platform for deadlifts.
As far as the workout itself, just a get in and get out day. No AMRAP on the 8th set again. Still trying to get my strength back as well as gain the weight I lost while I was sick. After this week, I may think about hopping off Juggernaut and take some time to regain my technique on all lifts as well as build my strength back up with no actual programming. That way I’m not tied to any numbers on a given workout and can just go by feel.