Juggernaut Method

Training Powerlifting
61

Dude, where you been?? Shoot me a email.

[quote]kbanker wrote:

[quote]claybear wrote:

[quote]kbanker wrote:
Just completed my cycle of Juggernaut.

Starting 1RM at 165 lb:
Squat - 300
Deadlift - 365
Bench Press - 175
Military Press - 135

At the end of the 3’s wave:
Squat - 295 x 5 (Projected Max - 345)
Deadlift - 365 x 4 (Projected Max - 415)
Bench Press - 175 x 11 (Projected Max - 240)
Military Press - 135 x 4 (Projected Max - 155)

I have a meet that I’m peaking for now, so I won’t be testing my raw 1RM maxes for about a month. But, I can post those numbers and whatever I get raw when I test next if anybody is interested.[/quote]

Those are some amazing PR’s my friend. Excuse me for asking but how long did the entire program last and did you follow it as laid out or did you tweak anything? I’m not very familiar with the Juggernaut Method so please excuse my ignorance[/quote]

Thanks, I feel that I added a pretty good amount to my total by doing this program. It took 4 months, and I did follow it almost exactly. I did it with the Westside Assistance template as laid out in the book, the only thing I did differently was to cut the conditioning and plyometrics. I did my own version of conditioning work after lifting (sled pulling, battling ropes, farmer’s walks, kettlebell snatches - picked one depending on the day).[/quote]

62

Here you go: I'M THE JUGGERNAUT, BITCH!!! - YouTube

63

I think this is better than the original

64

Juggernaut experience (short version)

Lifts from late March:
Bench 335x1
Squat 575x1
Press 195x5
Deadlift 485x4

Last week of TJM:
Bench 320x5
Squat 475x8
Press 195x9
Deadlift 470x0

Long version - above you?ll find the straight quantitative results from TJM. I thought I?d also include a few thoughts about my results in the individual lifts as well as the program as a whole.

Bench ? I hadn?t trained bench in probably about 3-4 months leading up to this. After a smokeshow w 335 in my test to see where I was at, I took 355 and got stapled. So my best guess for where I was is 340, maybe 345, POSSIBLY a tough, tough 350. My all-time best on the bench is 365, so there was bound to be some initial gains. That said, right around the time I benched 365, I also did 315x6, and I was thisclose to locking out my sixth rep on the 320. So my rep strength is just about at an all-time strongest, still need to test my 1RM to see if it carried over though.

Squat ? done at the end of two months of work w the Safety Squat Bar. I may?ve been good for 585. All-time best two years ago was, I think, 585x2. Stood up w 600 for a double, but the video looked high. So I was happy w my starting strength, not sure how I feel about 475x8. It?s technically a PR (never had an 8RM before) and probably close to as strong as I?ve ever been, but I?m not sure. I?ve done 400x20 and 525x4, but don?t have rep records any closer to 8 reps. What I?m mostly annoyed about is that reps don?t necessarily carry over to 1RM for me, so I dunno if I?m stronger or what.

Press ? this is the lift I?m happiest about. It?s a clear progression, same amount of weight, more reps. I?ve made great progress in this lift over the last year or so, and hope to continue that.

Deadlift ? Pretty certain I twisted something in my back in the week leading up to this. Nothing hurt, but that is an all-time WTF moment for me. I?m still not happy w the DL results on TJM though, as the end of the previous month I?d done 445x7. Nothing special, as my 485x4 in March was done AFTER squatting and leaving 1-2 reps in the tank. So I?m pissed, the lift I needed the most improvement on, pffffft.

Thoughts on the Juggernaut method in general:

Overall, I would say that TJM works, but there are other programs I?d recommend first. I understand that Chad is part-owner of a sports performance gym, so I can see why he does what he does. With athletes, 1RM strength is not as important as simply getting them lifting, and TJM is a simple program to follow. I do think it’s better suited to newer lifters with a younger training age.

If I were going to do this program again, I would change my PREP for the program (since I hate it when people change training programs. Then it?s not the coach/lifter?s program it?s your own.) The changes I would make would be to focus on conditioning for 3 weeks or so prior to the start. Lots of sled dragging, high rep accessory stuff, and I would probably start 1 week w 2x10 on the main lifts, next week 3x10, then 4x10 and then start week 1 of the 10?s wave w the 5x10. Also, I might test my 3-5RM just to compare apples to apples. That?s if you?re interested in evaluating the program, if you have certain goals that you wish to improve on, by all means, test the goals.

That said, there?s too much emphasis on volume, and I?m now going to have to peak my lifts for a 1RM test, since I never actually touched heavy weight for most of the cycle. I would consider using the program again for upper body lifts, but not for lower body. There is a tremendous difference between pulling in a fatigued state, as after 4x10 or 6x3, and knowing how to strain w a heavy single.

I believe that the proof of this is in the pudding, as Wendler actually uses 5/3/1, whereas Chad has Josh Bryant program his Bench and DL training for him

Good things about TJM/Mitigating factors:
To begin with, I?m much happier with TJM than I was at this time last month. At the end of my ?5?s Wave? I did
Bench 295x8
Squat 445x8
Press 185x8

DL 445x7
So whatever the difference between the ?5?s? and the ?3?s Wave,? there may be some delayed supercompensation or something happening there. Or it could be due to the 5-8 lbs I gained in the last month and/or my use of stimulants prior to each of my last 4 sessions (not something I normally use)

I should also say that I, and other people, noticed increased size/muscularity on me at the end of the ?10?s Wave? or early to middle of the ?8?s Wave.? An added bonus, although not surprising with the volume.

My eating was not ideal, I got sick in the middle of the 10?s Wave, and had to switch my days around prior to the start of the 8?s. Also, switched from lifting at 7pm to lifting at 5:30am in the middle of the 5?s Wave. I throw all of this in to show that conditions for the program weren?t ideal, although they were not unique. Just the previous training cycle I got sick, and had subpar nutrition, yet still had tremendous competitive results.

Finally (and I do not mean this as a knock on Chad) be aware that although Chad answers questions on the EFS q

65

This is my first month using the Juggernaut Method. My friend and I did one month with the Juggernaut, and after reading some of the posts I believe that I might be doing the program wrong. First what I have done was found out what my one rep maxes were. And then I would start week one for Accumulation. Now from what it sounds like on some posts you are only suppose to do a 10s Wave in one week and the do 8s Wave and etc… In seperate weeks. I have been doing all of the waves in one single week and then moving to week two. If someone could please shed some light on this matter, so that I could benefit from the training.

66

[quote]StevenF5 wrote:
This is my first month using the Juggernaut Method. My friend and I did one month with the Juggernaut, and after reading some of the posts I believe that I might be doing the program wrong. First what I have done was found out what my one rep maxes were. And then I would start week one for Accumulation. Now from what it sounds like on some posts you are only suppose to do a 10s Wave in one week and the do 8s Wave and etc… In seperate weeks. I have been doing all of the waves in one single week and then moving to week two. If someone could please shed some light on this matter, so that I could benefit from the training.[/quote]

For all lifts this is how the first month should look, not including warmup sets

Week 1: 60% x 10/10/10/10/10+
Week 2: 67.5% x 10/10/10+
Week 3: 75% x 10+
Week 4: Deload

67

For all lifts this is how the first month should look, not including warmup sets

Week 1: 60% x 10/10/10/10/10+
Week 2: 67.5% x 10/10/10+
Week 3: 75% x 10+
Week 4: Deload

Ok so when I am looking at the template in the Muscle and Fitness it says that week one is 60%x5x10 and so then for week two I should do 55%x5, 62.5x5 and then 67.5 x3x10?

68

[quote]StevenF5 wrote:
Ok so when I am looking at the template in the Muscle and Fitness it says that week one is 60%x5x10 and so then for week two I should do 55%x5, 62.5x5 and then 67.5 x3x10?[/quote]

Correct. The last set of every week can be more than 10 reps though. So week 2 is 67.5x2x10 then 67.5x10 or more

69

That might helps clear alot up. I have been doing all of the waves in one week and and did a second week. Does anybody have the warm up and the workouts on a spreadsheet?

70

[quote]StevenF5 wrote:
That might helps clear alot up. I have been doing all of the waves in one week and and did a second week. Does anybody have the warm up and the workouts on a spreadsheet?[/quote]

I’d recommend buying the book.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=3730

71

I only see the E-book. Is there a hard copy?

72

[quote]StevenF5 wrote:
I only see the E-book. Is there a hard copy?[/quote]

I don’t think so.

73

Bumping this thread because I just bought the e-book. I’m going to start using it for Military Press this week and probably bench press once I peak out on my current cycle. Maybe squat too if my hip stops acting up. I think the lighter weights and higher volume will do me good. Easier on the joints and all that. Shoulder has been getting a little iffy and then there is the aforementioned hip problem. Might be just what the doc ordered.

74

I found this programme worked well for my presses.

I wouldnt dream of doing all that volume for my deadlift tho

PS I love how that KBCThird dude further up this page has a bunch of really strong lifts and a really shit deadlift haha

75

[quote]ros1816 wrote:
I found this programme worked well for my presses.

I wouldnt dream of doing all that volume for my deadlift tho

[/quote]

I agree. Repping out on deads is generally counterproductive for me.

76

[quote]ros1816 wrote:
I found this programme worked well for my presses.

I wouldnt dream of doing all that volume for my deadlift tho

PS I love how that KBCThird dude further up this page has a bunch of really strong lifts and a really shit deadlift haha [/quote]

Glad you “love” it. Josh Bryant’s programming has been much better for my deadlift

77

As someone who has PL lifts 170-110-260 why would I not take pleasure in someone who has really good sq and bpr but lagging dl!

78

I completed the lifting program for the Juggernaut Method when it appeared. The first round through I was dealing with some lingering knee issues so the benefits of the squat were limited, although I did see some results. My upper body lifts blew up throughout this program. My 1RM for bench went from 315 to 390! My Military Press got much stronger, but my vertical push training was always something I had neglected.

That was about a year and a half ago that I had completed the (magazine version) Juggernaut Method. I was extremely happy with the results.

Now, I have purchased the e-book and am completing the ENTIRE program. Before I was just doing the lifts (following the % progressions completely) but now there is a focus on conditioning, flexibility, agility etc.

After reading through this forum topic I have noticed one misconception about the the Juggernaut method. The Juggernaut method is a scientifically sound program designed for an overall ATHLETE, not simply a powerlifting athlete. If you are looking to increase your 1RM Deadlift to a new PR, this program may not be the best for you. But, If you are looking to systematically get stronger not only in your power lifts, but in all aspects of athletic ability… you would be hardpressed to find a better program than what Chad Smith has put together.

THIS TIME AROUND: The workouts are longer when you do the complete warm-up/prestretch/lift/condition/cool-down process. But the difference in how I feel is amazing. My lifts are going up much as they did last time but I can feel my body changing. I am recovering quicker between sets due to the conditioning aspect. The flexibility/foam roll (OUUUUUUUUUUUUUCH!!!) work has paid off tremendously at the botoom of my sqaut and beginning of my pull.

LASTLY: If you think you know more than Chad so you are going to doctor up the program etc… don’t even bother with TJM. Follow it to a T…ALL OF IT. and then look at the quantitative data to see if the whole program actually worked.