Friday 24 jan 2023
Slowely recovering
Bw 122,9
Started getting multiple walks in
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Saturday 28 jan
Feeling better, planning on benching today
Bw: 122,0 (not quite sure, forgot haha)
Edit: training
Juggernaut method C1/B3/W1/D1: ohp
|ohp
|
|bar x 10
|30x2x5
|40x3
|50x2
|60x1
|70x0 (belt)
|45x5x5
|45x 9|all done in 28:35
Evert set superset with 10 band pull aparts,
10 hanging knee raises
|circuit
|10x reps incline db press 45 degree
|15x reps db row
|18x reps leg raise
|3 rounds|
|26 kg
|done in 14:25 min
|pull down machine 40kg per side
|17, 15, 10
|2 min rest between sets
|some tri and pull aparts
Notes: still not feeling quite the old. Decided that deads to failure was not a good plan and decided to do Ohp today. Conditioning is still compromised, so I cut back on the assistance circuit.
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Sunday 29 jan 2023
Bw: 121.1
Feeling way better
Edit: training
| under 10 minutes | |
|---|---|
| Aguilera 8 | |
| 4x5 box jump 40cm | |
| trap bar dl | |
| bar x 10 | |
| 70x5 | |
| 100x4 | |
| 120x3 | |
| 130x2 | |
| 140x1 | |
| 150x1 | |
| 160x1 | |
| done in 10 min | |
| bar probably 20kg, I guessed | |
| belt starting to get too loose | |
| not a max lift | |
| 3 min rest | |
| emom ,5,5x5 @ 130 trap bar sl | |
| single leg ham curl | |
| 15, 12, 10 reps with 25 kg | |
| 90 sec rest after both legs | |
| cable row with quite a bit of body english | |
| 80kg x 15, 15, 10 | |
| single leg leg press | |
| 40kg x 25, 20 (both legs) |
Notes: pardon the layout.
Bit of a deload week. Not fit enough yet for 120x18 deadlifts haha
1 Like
Monday 30 jan 2023
Left knee hurts a bit
Bw: 120.5
Weight is coming down fast, but my kcal havent dropped that much. I still hit around 2500 each day
1 Like
Tuesday 31 jan 2023
Bw 120.4 kg
Overeat and under-walked today, but shit happens. Was dragging myself to the gym and smoked it.
alternative workout
bench press
bar x 25
40x5
50x5
60x5
70x5
80x1
90x1
100x1, would have been a PR but spotter stepped in to early to know for sure
80x2x10 (I guess PR by default because I never repped 80 that much)
from set of 40 onwards in superset with 5x 40kg db row per arm
last 2 sets I did 10x 40kg db row
Db bench at 30 degree angle
30kg x 7,7,6
Supersetted every set with 10x 40kg db row
Barbell row
70x5
100x5 a ton of body english
70x3x15 way less body english, but more at the end of the sets
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Wednesday 1 feb 2023
Bw: 121.3
Protein: 270
Kcal: 2350
steps: 12300
Juggernaut method C1/B2/W3/D4: deadlift
Gym was packed so skipped box jumps and rolling
Deadlift
40kg x10
70x5
75x5
90x3
105x2 Belt came on, need extra holes
120x1
130x1 Started using chalk
140x1
150x1
120x18 (I guess under around min)
120 4x5 in 6 minutes
lying hamstring curl
50kg x11,5 , 8,5, 5,5
90 sec rest beween sets
lower back machine
60kg x 15 way too light
95x idk way too heavy to move
seated cable row with wide pulldown handle
dropset 85x13, 75,65,55,45,35,25 x 15
lots of volume body, english got less at the sets got lighter
Notes:
Hyped myself up with ‘in the air tonight’ to do the 120x18 deadlift. Worked like a charm, pulled it mostly touch and go with a few time settling the weight. Grip was slipping, but I was destroying the set. There was no need to do more reps because I ‘graduated’ 20kg on my training max, but I am very sure at least 20 reps were there. I opted to do a few dense sets of 5 after that because I wanted some more technical reps.
The pretty easy single at 150 and very doable 120x18 followed by 4x5 give me a ton of confidence in my strength moving forwards
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Thursday 2 feb 2023
Bw: 119.8
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Friday 2 feb 2023
Bw 120.3
1 Like
Yesterday:
| deadlift 5s block | ||
|---|---|---|
| barxidk | x | |
| 70x5 | x | |
| 90x5 | x | |
| 110x5 | x | belt on |
| 120x5 | x | |
| 140x1 | x | |
| 1204x5 | 1, 2, 3, 4 | done in 20:40 |
| 120x5 | ||
| grip didn’t hold up. these were dead stop | ||
| forgot chalk and straps | ||
| barbell bend over row | ||
| 70x3x15 | 2 min rest between sets | |
| hamstring curl standing single leg | ||
| 40kg x19, 15, 10 | ||
| circuit 21-15-9 | ||
| 24kg side bend left | ||
| hanging knee raise | ||
| 24kg sidebend right | ||
| 24kg kb squat |
Tuesday 7 feb 2023
Bw 121.6
1 Like
Training past week:
Monday I think
ohp
barx 15
30x5
40x2
45x2
50x3x5
50x 6 and lost my balance on 7
super setted
10 knee raises
10 band pull aparts
done in 21 min
40kg ohp emom 5 min
5,6, 7,8, 5
machine pull down per arm kg
20x10
30x5
45x20, 12, 8, 8
90 sec rest between sets
dB bench press 45 degree
26kg, amrap in 10 min
50 reps for time
10, 8 , 6, 5, 3 and a bit, 5
36 reps total benching
double the reps with band pull aparts direct after the set
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Friday 18 feb 2023
Juggernaut C1/B3/W1/D3: Squat
squat
some 20kg plate squats and rdls
bar x 25
60x5
80x5
90x3
100x3
110x3
120x2x5
120x4 (felt like 5 wasn’t happening)
tried to hit these with 2 min intervals, but couldn’t handle that
tore a piece of skin of my hand. not to be a pussy, but it hurt too much to grip the bar
decided to switch to front squats. also a nice way to get my head of the back squats
front squat 60kg
x1,
emom 10 min, 3 reps per min
back extention
15 with hands on chest
15 with hands on chest
10 with hands on chest, 5 with hands on ass
6 with hands on chest, 9 with hands on ass
around 90 sec rest between sets
standing calf raise
idc heavy
3 sets around 15, 15, 10.
leg extention
60kg
x20, 20, 20
was thinking of quiting after front squats but saw the opportunity
didn’t wanted to hurt the hand more so took the opportunity to do isolation work I barely do
standing hamstring curl
both legs then 90 sec rest
30kg
15, 15, 9 but really slowed doen last set
rom really diminished last few reps of all sets
1 Like
Saturday 18 februari 2023
Juggernaut Method C1/B3/W1/D4: Bench
bench press
barx20
40x5
50x5
60x5
70x5x5
70x15 with probably 1 rep in the tank
superset
10x 26kg db row
10 band pull apart
10 leg raises
done in around 30 min
then
incline bench
40kg
20,15, 10
90 sec rest rest between sets
not heavy but burns like fuck
seated row v andle
60x25
60 sec rest between sets
rest pauzing, loods of body english
so whole upper back attacked!
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Tuesday I guess
Just another type of day:
decline bench
barx14
40x5
50x5
60x5
70x
80x3. had no safeties but at least 3 reps in reserve. worked up to this in 11 min
70x 13, 13, 10
2 min rests between lasts 3 sets
waited like 3 to 4 min
incline bench, also 2 min rest between sets
60x8,8,8
superset double amound band pull aparts
machine pull down drop sets
50,40,30 kg: reps: 10,10,10
50,40,30: reps: 12 12 12
had a talk of like 6 min in between sets
seated row v handle
dropset 70, 60, 50: reps: 17, 17, 17
2 Likes
Thursday 2 march
Training: another weird day. Starting a new program tomorrow. Juggernaut was fizzling out a bit.
decline bench
barx15
40x5
incline bench
50x5
70x5x5 1 min rest between sets, 2 min before last set
decline bench
60x 13, 13, 10 90 sec rest
seated row crazy grip handle
75kg x 15, 15, 10 strictish 90 sec rest
machine pull down
50 x 10, 40x10, 30x10 dropset
1 min rest
30 kg x 10 with pauze and 10 without
7 minutes of upperback and tri work pretty much non stop
Friday 3 march
Bw: 121.6
| Agile 8 | |
|---|---|
| warmup circuit | |
| 10x kb swing 24kg | |
| 5x box jump | |
| 10x kb squat | |
| 4 rounds in 08:52 min | |
| back squat | |
| work up to 110 in | |
| 20,40,60,80x3 | |
| 100x3 with belt | |
| 110x3 with belt | in 20:10 minus 08:42 |
| 120x 3 reps 5 sets, 2 min rest. all squatting done in 33:36 minus 08:52 | |
| front squat | |
| 80kgx2 feels heavy as shit. but musculary not that demanding | |
| 80x5 | |
| 80x3 | |
| 70x5 | |
| 70x5 | |
| hamstring curl lying | |
| 25kg single leg | |
| both legs then 90 sev rest | |
| both legs 12 reps, 10 per leg, 8 per leg | |
| single leg Leg press | |
| 40kg x 15,15, 15 all with both legs | |
| single arm seated cable tow | |
| 40kg x 10 both sides | |
| 30x 10 both arms | |
| 25x10 both arms | |
| 20x15 both arms | |
| short rest, done in 6 min |
1 Like
Juggernaut method worked great, but it has been hard to motivate myself to go to the gym. Part of that was the pressure of performing on the amrap sets, which made me take extra days off to kill those sets…which spiraled out of control. It gave me too much worrying.
Next to that, my belt is way looser than a few weeks back, which takes KGs of my DL and squat. I have to get new holes made.
Because of this I chose programming close to the template Christian Thibaudeau made in ‘how I added 100 lbs to my deadlift in 2 weeks’. While I am under no impression that is going to happen, I like the set up.
My basic structure is this:
Main lift with a double progression. For squats I chose 5 sets with a range between 3 and 5, and I was a bit conservative this week since weights felt heavy as shit. So when I reach 5x5 with 2 min rest in between with 120kg, I graduate to the next weight.
Next is a assistance move with double progression with heigher reps. The plan was 80kg front squats for 8 reps, but I wasn’t ready for that at all. I did what I could this week. Next week will me 70kg for 5 sets. I will shoot for sets between 6 and 8 reps, also 2 min rest in between sets.
Then I pick 3 assistance movements. No compounds for lower body, maybe for upperbody. Shoot for around 3 sets, maybe formulate some goals, but not too worried about those. Just hit (close) failure 3 times per exercise. I think every day will include at least 1 horizontal or vertical pull since every big name in the industry harps about the value of a high pull to push ratio. Next to that: I want a ginormous back, and I really don’t have that at the moment.
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6 march 2023
| ohp | |
|---|---|
| ohp | |
| barx10 | |
| 30x5 | |
| 40x3 | |
| 45x3 | |
| 50x3 | |
| 55x3x3 | this done with superset |
| 50x5,5,4,2,0 | this done emom |
| superset with 10 leg raises | |
| 20 pull aparts | |
| incline db press 26kg | |
| 10, 10,7, 6, 5 | 2 min rest between sets |
| cable lat pull down 50kg | |
| weird handle | |
| 50kg x 25, 20, 55 last with ton of rest pausing |
Tuesday 7 march 2023
Bw: 121.4
| deadlift day | |
|---|---|
| Aguilera 8 | |
| 3 rounds of 30 sec 24kg kb swing, 30 sec rest, 30 sec burpees, 30 sec rest | |
| deadlidt | |
| work up: in 15 minutes | |
| bar rdl x 15 | |
| 70x5 | |
| 90x5 | |
| 100x3 | |
| 110x1 | |
| 120x1 | |
| 130x1 | |
| 140x1 | |
| giant sets | |
| 150kg dl x 5,5,3 ,3, 3 | started with way too much rest, dialect that in after set 3 |
| 24kg kb swing | |
| Ample pauzes between reps, very unlike me | |
| bend over row | |
| 90kg x 4+4 (straps came loose), 8, 8 8, 8, | |
| need to dial form in more | |
| 2 min rest between sets | |
| glute bridge machine | |
| 40kg added | |
| 20, 20, 15 | |
| 90 sec rest | |
| standing single leg hamstring curl | |
| 35kg | |
| 15, 15,10 | |
| 90 sec rest after both legs |
1 Like
Wednesday 8 march 2023
| bench day | |
|---|---|
| 4 sets of 20-10 reps of lat pull downs to warm ip | |
| bench | |
| bar x 10 | |
| 40x5 | |
| 60x5 | |
| 70x5 | |
| 80x2 | |
| 90x1 | |
| 95x1 | |
| 100x1 | |
| 90kg | |
| 2 min rust | |
| 5,4 (failed 5),3,3 | |
| 70kg x 13 | |
| 50kg with a shit loaded of pauzes on chest | |
| seated row v handle | |
| drop set: 70x20, 60x20 | |
| drop set 70,60,50 x 20 | |
| tri extention rope | |
| 3 sets fail |
1 Like
Wednesday 8 march
Extra workout
almost 15 min nin stop
laterale raises
band pull aparts
bicep curls
shrugs
non really to go failure, ton of reps
I guess 5x20 kb swings to get my hamstrings less sore
5x5 Palof press
20 kb side raise per side
1 Like