Hello T-Nation
Not really new to the site, but new to posting; I usually just read and try to learn as much as I can from other posters. First, I guess I’ll post some background info. I’m 22 and have been training for almost 2 years now. I’ve always been a bit skinny(ok, really skinny) and have only recently dedicated myself to training and fitness. I weigh around 145 day to day and my PRs are
Squat: 315x2
Bench: 235x1
Deadlift: 315x10
OH Press: 155x1
I’ve had to self-teach form and I’ve spent as much time as I can reading articles and trying to soak up knowledge. I admittedly have a bit of training ADD, simply because there are so many things that I want to try and my immaturity at times gets the best of me.
I have decided to run TJM from now on for at least two to three full cycles and see where I can go from here. I just want to improve myself and hope that keeping somewhat of a log on here keeps me more accountable and away from ADD.
I’m currently on week two of the first 10s wave, and I will try to post as often as I am able to. I do keep a written log, so I may not post online as often as I’d like to. I’ve dealt with a couple injuries within the past 6 months (back spasms, broken pinky finger) so my training has been somewhat of a struggle lately, but I am making my way back.
As far as the log is concerned, I have chosen to run it with some olympic lifting and speed/power work, with westside-type assistance.
Thanks for reading if you’ve gotten this far. Any feedback would be greatly appreciated
Good luck, dude. Hope you enjoy the structure
@MegaDavo - Thanks, I appreciate the support.
So after going through the first 10s wave, I’ve decided on a solidified template with assistance that I am going to use. I decided to use this first wave as a testing microcycle, and restart using consistent and simple assistance.
Bench: 165x15
Squat: 215x15
Press: 105x15
Deadlift: 255x20
I’ll use the calculated 1RM for the next cycle using this template:
Monday
Foam rolling, static stretching, dynamic warmup
Bench Press- Inverted Juggernaut Method
Towel chin-ups
Dips
Superset:
Row variation
Shoulders (non-pressing)
Traps
Wednesday
Foam rolling, static stretching, dynamic warmup
Seated Box Jumps
Squat- Inverted Juggernaut Method
Deficit deadlifts -5/3/1 reps, requisite reps only.
Goblet split squat
45 degree back raises
Ab rollouts
Friday
Foam rolling, static stretching, dynamic warmup
Military- Regular Juggernaut Method
Supplementary pressing
Superset:
Upper back
Vertical pull variation
Superset:
Traps
Shoulders (non-pressing)
Fat grip Barbell curls
Saturday
Foam rolling, static stretching, dynamic warmup
Sprints
Deadlift- Inverted Juggernaut Method
Front Squat-5/3/1, requisite reps only
Reverse hypers
Palloff press variation
I’ve structured my assistance around what i’ve found has been working for me, and what will help me reach my goals. I’ll try to keep this as updated as possible in the near future now that I’m familiar with the program
Highlights of the past week:
Had a hard time this whole week, been feeling really tired lately. Managed to push through and practice on mental toughness, which actually is a plus for me.
Bench: 150x16
Squat: 195x10
Press: 100x10
Deadlift: 245x9
This week should be better. Going to increase my water intake as I felt dehydrated toward the end of the week. my body is still getting used to the volume of the program, i think. Also going to try to get more sleep and sun this week to better recharge. Looking to hit the beach to relax.
Another week gone by, my numbers are doing alright so far. Been thinking I should also list my assistance in here eventually.
BENCH: 170X11
SQUAT: 225X10
PRESS: 110X9
DEADLIFT: 285X8
Next week is another realization, so I’ss rest and recharge over the weekend and hit it hard next week.
Realization #2 (8s wave). Progress has continued, and I’m fairly happy with where my lifts are going. Still unsatisfied, I felt as though I could have done better on the squat and deadlift days. I need to be better.
@BW of 144.2 lbs
Bench: 185x11
Squat: 235x14
Press: 115x12
Deadlift: 310x11
For now, I’ll just continue to post the weekly main lift #s, as I feel that assistance is somewhat of an arbitrary thing. I hammer what I believe are my weak points, and I don’t over-exhaust myself. I try to minimize assistance without compromising my lifts.