Day 1: 10/10/11
Bench Press:
10205
10205
10205
10205
10*205
Decline Press:
12185
10185
10185
10185
3 Stage Cable Flies:
10101020
10101020
10101020
10101020
Close Grip Bench:
6185
6185
6*185
Skull Crushers:
4100
5100
Overhead Ext:
8100
8100
6*100
Day 2: 10/11/11
Dead lift:
10225
10225
10225
10225
10*225
Good Mornings:
1045
1045
10*45
50 Pull Ups:
12+8+6+6+6+6+6
Dumbbell Row:
1075
1075
10*75
Cross Body Hammer Curls:
408
408
408
408
Weighed Crunch:
3010
3010
30*10
Day 3: 10/13/11
OHP:
10115
10115
10115
10115
10*115
Lat Raise:
1032.5
1032.5
1032.5
1032.5
10*32.5
Cable Face Pulls:
1260
1270
1270
1270
12*60
Incline Delt Raise:
1515
1515
15*15
Overhead Ext:
10100
406 (one arm)
406 (one arm)
406 (one arm)
Lean-Away Cable Lat Raises:
1220
1220
12*20
Dips:
bw15
bw15
bw*10
Day 4: 10/15/11
Squat:
10185
10185
10185
10185
10*185
Hack Squat:
10185
10185
10*185
Leg Press:
10225
10225
12225
12225
Decline Situps:
bw15
bw15
Weighed Abs:
2515
2515
25*15
Seated Calf Raises:
10135
10135
10*135
Day 5, Week 2: 10/17/11
Bench Press:
5180
5205
10225
10225
10*225
Decline BB Press:
12225
12225
10225
10225
3 Stage Cable Fly:
10101020lb
10101020
10101020
10101020
101010*20
Close Grip Decline Press:
8185
8185
8*185
Skull Crushers:
8100
8100
6100
890
6*90
Day 6, Week 2: 10/18/11
Dead Lifts: (seemed like less total work then last week even though weight increased)
5225
5225
10245
10245
10*245
Good Mornings:
6135
1045
1045
1045
10*45
50 Pull Ups:
12+10+8+6+5+4+4 (did not realize until now that this does not equal 50)
Dumbbell Row:
1075
1075
1075
1070
10*70
Cross Body Hammer Curls:
408
408
358
358
Day 7, Week 2: 10/20/11
OHP:
5100
5115
10125
10125
10*125
Lat Raises:
1032.5
1032.5
1032.5
1032.5
10*32.5
Cable Face Pulls:
1260
1070
1070
1070
10*70
Incline Raise:
1515
1515
15*15
Dips:
BW15
BW15
BW*15
One Arm Overhead Ext:
840
840
8*40
Lean Away Cable Raise:
1220
1220
12*20
Seated Machine Shrugs:
6405
6405
8315
8315
8*315
Day 8, Week 2: 10/21/11
Squat:
5170
5195
10210
10210
10*210
Hack Squat:
8225
8225
8225
8225
8*225
Leg Press:
10315
8315
8315
8315
8*315
Wt. Abs:
2515
2515
25*15
Hypers:
BW10
BW10
BW*10
Day 8, Week 3: 10/24/11
Bench Press:
5165
3200
1230
17250
Decline BB Press:
10225
8225
8225
8225
8*225
3 Stage Cable Fly:
10101020
10101020
10101020
10101020
101010*20
Close Grip Decline Press:
6185
6185
6185
6185
6*185
Dips:
15BW
15BW
15BW
15BW
15*BW
Day 9, Week 3: 10/25/11
Dead Lifts:
5185
3220
1255
18275
Good Mornings:
1245
1245
1245
1245
12*45
50 Pull Ups:
12+8+6+6+5+5+4+4
Dumbbell Row:
1275
1075
1075
1070
10*70
Hammer Curls:
1035
1035
8*35
Day 10, Week 3: 10/27/11
OHP:
595
3110
1130
19140
Lat Raises:
1035
1035
835
835
8*35
Cable Face Pulls:
1270
1270
1270
1270
12*70
Incline Raises:
1515
1515
15*15
Lean Away Cable Rows:
1020
1020
10*20
Skull Crushers:
8110
8110
8*110
One Arm Overhead Ext:
540
635
6*35
DB Shrugs:
12100
12100
12100
12100
12*100
Jesus H that’s a lot of volume. Seems like you have more than enough time to recover though. What made you choose Juggernaut Training? I’m assuming that’s what you’re doing here.
[quote]fr0IVIan wrote:
Jesus H that’s a lot of volume. Seems like you have more than enough time to recover though. What made you choose Juggernaut Training? I’m assuming that’s what you’re doing here.[/quote]
I choose Juggernaut because left to mine own devices I usually gravitate towards sets of 3-5 reps on all big movements. I thought the Juggernaut system with the 10,8,5,3 would change things up for me with the 10’s and 8’s. I had never heard of the system until browsing the threads a couple months ago, bought the E-book, and found the Excel sheet with the equations on line for free. Not that Chad Wesley Smith will read my log but I would include the Excel sheet with the E-book upon purchase which would have saved me the hassle.
So far the 10’s wave has been a piece of cake but that might be by design. I am sure that by saying that I am going to pull foot from mouth in the 5 and 3 wave as it ramps up to higher intensity. Also, since I was able to get any where from 12-19 reps in my AMAP sets my weights for the 8 wave have already adjusted to become much higher.
As for the volume comment, I am in and out of the gym in 60 minutes or less which is the usual gauge I use for volume. I had thought about treating my reps on every lift like the waves and decrease them as the wave decreases. What I mean by this is that I now do 12-8 reps for all assistant work but as I drop to the 8’s wave maybe I will drop to 10-6 and so on.
Day 11, Week 3: 10/29/11
Squat:
5155
3185
1215
12235
Hack Squat:
8225
8225
*Puked in gym garbage
I am going to count this day as the start of my deload week. The AMAP set will stand but I feel like poo.
Day 12, Week 4: 11/02/11 (Deload week)
After three full days of sitting on my ass I am going to do the remaining three deload days with a regular intense Saturday squat day and be back on track for the start of the 8 wave on Monday.
Bench:
5135
5225
5*225
Decline Press:
5225
5225
5*225
3 Stage Cable Fly:
10101020
10101020
101010*20
Close Grip Decline Press:
8185
8185
8*185
Dips:
15BW
15BW
15*BW
Day 13, Week 4: 11/03/11 (Deload week)
Dead lifts:
5145
5185
5*225
Good Mornings:
1245
1245
12*45
Pull Ups:
12+7+6
Dumbbell Row:
660
660
6*60
Hammer Curls:
1030
1030
10*30
Pull Through:
1040
1040
10*40
Day 14, Week 4: 11/05/11 (end of first month, 10 wave)
I finished up with the squat deload then did a regular intensity legs day.
Squat:
5135
5185
5*185
Squat Lockouts:
5405
5405
5405
5495
5*495
Hip Sled:
8405
8405
8405
8405
8*405
Wt Abs:
2515
2515
25*15
Hypers:
bw10
bw10
bw*10
Week 5: 11/07/11 (Start of 8 wave)
Bench:
8230
8230
8230
8230
8*230
Incline BB Press:
5225
5225
5225
5225
5*225
3 Stage Cable Fly:
10101020
10101020
10101020
10101020
101010*20
Decline Close Grip Bench:
8185
8185
8*185
Cable Rope Press Downs:
15100
12140
10*140
Dips:
BW12
BW10
BW*12
Week 5: 11/08/11 (8 Wave)
Dead Lift:
8265
8265
8265
8265
8*265
Yates Row:
8225
8225
8*225
Weighted Pull Ups:
bw+305
bw+305
bw+305
bw+305
bw+30*5
Cable Rows:
8200
8200
8*200
Pull Throughs:
1040
1040
10*40
Hammer Curls:
845
840
8*40
pullthroughs 40 lb for 10 reps?