Wednesday 26 oct
Bw; 123:1
Notes: ate most of my kcal and quite some carbs yesterday night.
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Tuesday 29th november
This have been a long layoff. I was moving, took some time to just party with my old housemates and it took quite a while before I was both 1) not ill, 2) not to busy, 3) had a gym.
Since yesterday I have a gym. 10 minute bike ride, a ton of facilities: very nice all over. It’s a bit flashy for my taste, but hey, it has everything from all kinds of cables and rows to 40kg dbs to a belt squat and GHR.
I decided to start a conjugate-esque program. I notice I really need to experiment with all the new equipment, new schedule and new programming, but it makes for a exiting time.
Todays work
Trap bar DL:
barx20
70x5
100x5
110x5
120x3
130x3
140x3
Top set: 150x2
150 x 1,1,1 in 1,5 minute
Backoff/volume: 120x 5x5 in 6 minutes
Hup thrust machine
80 reps in 2,5 minute(got to figure the position out. Some reps I felt mostly in my glutes, but quite a few more in the lower back, hams or quads.
Hack squat machine
20kg added x 2x 10
Notes: Decided to easy in a bit today. I tried some machines out yesterday and my whole back is sore and I didn’t even push that hard.
PS there are some monsters training here!
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Thursday 1 dec
I stressed too much on the conjugate shit and was thinking a lot about what I should do next. I decided to run the Juggernaut method because it is straight forward, looks a lot like 5/3/1 and I like the phasic structure. Also, I decided to start cutting again. Some set backs will happen with drinking and around Christmas, but as long as my weight is slowely going down I will still be in a better spot for the summer. The 115kg before 1 january has fallen apart with the whole moving.
I moved the TMs a bit down from last cycle because of the 1 month lay off. At the end of each block there is a +set. For every rep you can exceed the rep target, you can add a some weight on that movement. For lower body that will be 2kg per extra rep, for upper body 1 KG. I will cap that off at 10 reps. If my strength comes back quickly, I can autoregulate for that.
Juggernaut Method C1/B1/W1/D1
OHP (TM 50kg)
20kgx10
30kgx4x10
30kgx17
Supersetted everything with 5 hanging knee raises
12:30 minutes from first to last set
DB press at 45 degree incline
15kg x12
16x10
20x15,12,11
Supersetted with 15 lying leg raises
Chest supported T bar row horizontal handle (rear delt focus)
20kg x 10
30kg x 10
40kg for 40 reps in 5 minutes
Superset of:
cable single arm lat pulldown
12,5 x15, 7x5x20 dropset to 12x5x20
cable Single leg tri ext
7x5 x 20, 10x4 dropset to 7,5x10
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Friday 2 dec
Kcal: 3000
Protein: 345
(Anabolic as hell I guess)
Juggernaut Method C1/B1/W1/D2
Squat (TM 125kg)
Most stuff of agile 8
Box jumps
3x5 to 45cm box (I am a shitty jumper, there is a ton to be gained here)
Squat
20x10
40x10
60x10
75kg x 4x10
75x13
Last 5 sets done in 12:30
Single leg standing leg curl
30kg x 15, 12, 10
(I did both legs, then rested 60 seconds)
(right leg seemed slightly weaker)
Seated calf raise
20kg x 3x20 (90 sec rest)
Stairmaster
level 12, 20 stairs
Pull down machine:
20kg x 3x20
(30 sec rest in between, not to failure, decided to make it more of GPP since I didn’t feel like changing the weights)
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Saturday 3 dec
BW: 123.9 kg
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Monday 5 dec
Ate like absolute shit because of some party at work.
Juggernaut Method C1/D1/W1/D3: bench
bar x 2x 25
40kg x 10
50kg x 4x10
50x20
suppersetted every work set with
10 x db row per arm 20kg
10 x sidebends per side 20 kg
On the last rounds I did 20 reps of everything (so 20 reps per side on the db work)
took 1 minute rest between rounds except for the last round (2 min). finished al the 40 and 50 kg sets in 18 minutes.
Then:
db flat bench and match the presses with rows
24kg x 24, 13, 10
(after I did the presses, I immediately did the rows. After the rows I took 1 min rest)
done in 7:14 minutes. The presses where very close to failure, the rows weren’t
Giant set:
facepull: 12,5 kg x 25, 15kg x 25, 12,5 x 25
cable tri ext 20kg x 20+5, 12,5x25, 15kg x 15
wood chops (both side): 15kg x 10, 12,5 kg x 15, 12,5kg x 15
*(those 3 rounds done in 13 minutes)
Nutrition of wed 7 dec
Breakfast
Protein bread: kcal 1000, P: 100 grams (insane!)
Too dried out chicken: Kcal: 270, P: 55 grams
Diary spread: kcal: 420, P: 7
(162 grams of protein on 1700 kcals. Not bad, but the spread was a shitty choice. Well, I still had that lying around).
Lunch: Kwark(light): kcal: 510, p: 85
( until now 2200, protein: 247)
Total added: 3 scoops of whey protein and some fruit
Guestimate: 350 kcal, 60 gram of protein
Total of the day: 2550 kcal. Protein: 307 grams
Training:
Juggernaut method C1/B1/W1/D4:Deadlift
My back was hurting all day. I thought I messed something up, but then I came to the (hopefully correct) conclusion it was just sore from my very posterior chain dominant squatting which I hadn’t done in a month.
Agile 8
3x5 box jumps to 45cm foam box
Deadlift
20kg xsome stuff
60x10
80x10x4 (ran it inverted to focus on speed, first reps, and not messing my back up)
80x15
All the sets of 80 with 40 seconds rest counting form the moment I put the bar down. No chalk, straps or belt was used.
vert handle Single arm machine low row (both arms 1 set, then 1 minute rest)
30 kg x25, 20,15 (started with my left arm which is the weakest)
45 degree back extentions with hands on glutes
33 reps under 4 minutes
Notes: lower back felt twitchy during the back extentions. Was running short on time so decided to call it a day. Not insane volume, but I feel my lats already and didn’t want to destroy the lower back.
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Thrusday 8 dec
BW: if I remember correctly 124.4 kg after taking a wizz.
Kcal: 2500
Protein: 250 gram
Juggernaut method C1/B1/W2/D1: Overhead press
OHP
30kg x 5
35x5
35x2x10
35x13
In between 7 hanging knee raises
Every set from 30kg onwards in 10 min
DB bench on 45 degrees
20 kg 3x3 as a warmup
Then 20, 15, 13 reps (beating last weeks number quite nicely)
in between 17 leg raises on the bench
Done in 7:31 min
Chest supported row horz handle
40kg for 50 reps in 5 minutes (nicely beating last weeks numbers)
seated cable rows with 2 separate handles
50 kg x 20, 20, 12
90 sec rest between sets, done in 5 min
overhead cable tri ext 12.5 kg x 20, 15, 12
90 ex rest in between, done in 5:20
Notes: back still bothering me a bit, moving seems to help. Done like 60 glute bridges and 20 bulgarian split squats per leg today to get my glutes firing
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Friday 9 dec
Bw 123.5
Edit:
Training
Juggernaut Method C1/B1/W2/D2
Agile 8
box jump 3x5 to 51 cm
squat
20kg x 5
40x5,
60x5
70x5
80x5
85x2x10
85x20 (with belt)
from 70kg onwards with 10 per side kb sidebend 24kg
done in 22:53 min
hack squat
20kg wide forward stance (almost rim), 2 min rest between sets
15, 15, 10 reps
done in 07:40 min
single leg standing curl, 90 sec rest after both legs
30kg x 25, 18, 15
(might be less strict than last week)
done in 6:43
lat pulldown 90 sec rest between sets
45 kg x 25, 20, 15
done in 5"54 min
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Monday 12 dec
Kcal: 2500
Protein: 244 gram
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Tuesday 13 dec
kcal: around 2500
Protein: around 230 gram
Training
Juggernaut Method C1/B1/W2/D3, Deadlift
Agile 8
box jump
51cm x5
61cm x 4
51cm x 6
deadlift
20kg x 10
70kg x 5
80x5
95 x 10
100 x 10 x 3
100x 15 + 5 (after 7 breaths)
done in 18:18 min
45 degree back ext, 5 minutes amrap
12, 10, 10, 8, 18 reps
58 reps total
lower back machine
(zerchered it on accident the first try hahaha)
70kg x 50 reps straight
machine row 40 kg (per hand)
20, 20, 15 reps
90 sec rest between sets
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Wednesday 14 dec
BW: 123.6
Training:
Juggernaut method C1/B1/W2/D4: Bench
bench
20kg x 25
40x5
45x5
50x5
55x2x10
55x20 reps
All the bench sets supersetted with 10x 26kb db goblet squats
All done in 16 minutes
Then this circuit:
26kg db flat bench x10
26kg db row x 10
26kg db squat x 10
4 rounds in 16:30
(DB row needs more reps!)
seated cable row/face pull giant drop set. (2 seperate handles)
Rows:
70kg x12
55x12
40x12
Face pulls
15kg x 18
10kg x 15
5 kg x 12
(everything above was 1 big dropset)
single arm tri extention
15kg x 5
12.5 x 10
10x10
7,5 x 15
Did 1 set with my left arm, matched the reps with my right and the directly did the next set. My right arm was so much stronger that I overshot the reps I did with my left arm and made that up with my left.
After this I did some smaller dropset with my left arm I don’ treally recall in detail
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Nice deadlifting!
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Thanks man! Forgot to mention: I took 40 sec of rest between the 10 sets of 3. Then took 2 minutes to get ready for the AMRAP set
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I forgot to log all the last workouts, so I will log everything in once. I did it in 7 days I believe.
Juggernaut method C1/B1/W3/D1:OHP
OHP
20x10
25 x 5
30x3
35x1
40x17 (PR!)
backoff sets: 40x 5x5
8 hanging knee raises in between
total done in 21:41 min
back off done in 8:25 min
dB bench 45 degree
20kg x 20, 13, 13
in between 20 leg raises
done in 8:50 min
chest supported horizontal row:
empty bar x 20
20kg x 10
40kg x 5
Then AMRAP in 5 minutes: 50kg x 40 reps
(split up in these reps: 7, 5, 8, 6, 7, 7)
seated cable rows with 2 separate rope handles
55 kg x 25, 20, 15
with 90 sec rest
done in 05:08 min
single arm hammer curl x a bunch
Juggernaut Method C1/B1/W3/D2: Squat
squat
20kg x idk
50x5
65x5
75x3
90x1, 120x 1 (overwarmup)
95x 20 (with a few more in the the tank)
did 10x sidebend with 26 kg in between from set 65kg onwards
done in 19:40
hack squat (usual stance, feet 45 degrees outward and almost in the rim)
20 kg x 20, 16, 14 (at least but I forget)
with 2 min rest in between
done in 7: 45 min
(50 reps total, so weight is going up!)
single leg hamstring curl machine:
35kg, left leg first. 90 sec rest after both legs
21 reps, 17 reps, 15 reps
done in 6:15
(more than 50 reps total per leg so moving up)
seated calf raise
30kg x 30, 25, 25
90 sec rest between sets
30 reps, 25 reps, 25 reps
done in 05:49 min
(total more than 50 reps so moving up)
30kg db row, amrap in 6 minutes
Doing the same reps with both arms evenly directly
10, 10 , 10, 10, 10
50 reps per arm total
Juggernaut method C1/B1/W3/D3: Bench
bench
bar x 25
30x5
40x5
50x3
60x1
70x1
80x 1 (over warmup)
60 x 20
then 5,4,3 2,1 with 60kg (5 breaths rest) (backoff work)
every set supersetted with 10x 20kg db row per arm and 10 ab raises bench
dB flat bench + row w/ 26kg, 50 total reps as fast as possble
13,8, 8, 8, 6, 7
done in 12:34 min
machine pull down
40kg x 20, 15, 15 (first set 2 minutes rest, last set 3 min rest)
single arm cable tri ext
race to 50 reps with 10 kg (first 5reps 12,5, kg)
5,10,10,8, 8, 5,
Done in 12:10 min
(left arm was a bitch)
C1/B1/W3/D4: Deadlift
deadlift
bar x idk
70x5
75x5
90x3
110x1
130x1
110x10 with straps
amrap in 2 minutes: 14 reps
Some back extensions
Notes: Man, the last few days I was NOT feeling it: lethargic, could barely get anything done inside or outside the gym and my SI joint wasn’t vibing to say the least. The deadlift workout was dreading and I didn’t perform as intended. Well, I decided to put some work in and leave because nothing good was going to come out. I did some okay deadlift volume and decided to start after New Year again with the same workout to see if I can get my deadlift for 110kg x 20 so I can ‘graduate’ my training max for the next block.
I hope my holiday fixes the lethargic feeling so I can attack the next block with intensity. The deadlift workout was a wake-up call to start fixing my SI joint so I hope that will be in a better spot in a short while.
Next to that: I have been very lax with my diet the last few days, and the holiday at my moms place is not helping haha. Last summer I started cutting weight and I had 2 great stints where I lost weight at a steady pace of 1 kg a week. However, I had 2 drop offs of a month, which really put me back. I hereby declare that I WILL start losing weight from New Year onwards. I WILL cut weight at least untill the end of this cycle of the Juggernaut method. That will be 12 more weeks. In that periode I will lose at LEAST 10 KG while pushing my strenght work hard.
I greatly appreciate everybody who follows this log! Please keep me, responsible guys!
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nice job
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Thanks man! Always a pleasure to follow your log and have you following mine!
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Monday 2 jan 2023. Had a blast last week but bloated up. Weight is up to 127.5
Started cutting again today. SI joint still a bitch, so i am focussing on mobilty work and need more core work (thinking about the McGill Big 3).
Steps: 13000
Stupid retry of the deadlift day before Christmas
Warmup: 30 min walk to gym
Agile 8
4x5 box jump 51cm +5x 16kg sandbag clean and squat
done in 07:35 min
deadlift
bar x some
50x5, feels explosive, broader stance
70x5
90x3
100x1
110x1
120x1 belt
130x1 belt
110x8, belt and straps. willpower was gone. hungover, tired and still a tender SI joint. I will keep the DL weight the same and see from there
seated row with fixed handle
drop set
70,60,50,40,30,20 kg x 15
hamstring curls
dropset 40,35,30 x 15 with pauzes
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Thursday 3 Jan 2023
BW: 127.1
Steps: 12000
Kcal: 2500
Protein: 310
Juggernaut Method C1/B2/W1/D1: OHP
OHP
bar x 10
40kg x 4 x 8
40x12
8 hanging leg raises in between
total done in 14:50 min
work sets done in around 11 min
Then AMRAP OHP in 5 minutes with 40kg: 25 reps
circuit total
50 reps incline db press 45 degree
75 reps db row
75 reps leg raise
All with 22 kg db’s
done in 18:40 min
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Wednesday 4 jan 2023
Weight: 126.1
Steps: 8000
Kcal:2500
Protein: 280
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