Rebirth of the Juggernaut: Brute Force and Ignorance (Part 1)

Training Training Logs
4209

@isdatnutty Going over today (early shift workday), it went like this

0455: Wake up

0510: Drive to work, drink a Reign and eat a quest bar on the way

0700: A second quest bar

0800: Some cheese (I have a 4 piece cheese cracker spread from sam’s club that I take one of each on)

0900: One of those rib and greenbean meals

1000: Yet another quest bar (3 a day habit it something I picked up from moving this summer that I need to break)

1145: Another one of those rib and greenbean meals

1300: Another round of cheese

1530: Quick events workout (soon to be listed out)

1700: 3 slices of stuffed crust pizza (this was originally going to be a meat and veggies meal, but the wife was pretty pissed at the Cowboys losing and felt like pizza was a better idea)

Normally, if I didn’t have the pizza, I’d eat a meal of 1/2 cup full fat cottage cheese with 1 heaping tablespoon of PBfit mixed in around 2000. If I were lifting today instead of doing events, I’d have something like a poptart before lifting and then 1 cup of rice chex, 2 scoops of whey, 1 serving of PBfit, 1/4 cup (dry) of oatmeal, 1.5 cups of fairlife skim milk and 1 tablespoon of honey, all mixed together

@oldbeancam It blows my MIND how much people screw up such a simple program. And yeah, there are a few typos and errors in the book, but nothing that egregious.

PM WORKOUT

EVENTS

Power keg bearhug carries

6x1x36’ w/200lbs
1x108’ w/150lbs

Notes: I did 6 single lengths of 36’ with 30 seconds between rounds, then rested 2 minutes for the final long distance one. Trying to focus on getting my footwork faster and making the weight do some of the work. I may need to start chalking up to keep my hands from slipping, but I’m getting stuff out of it if nothing else.

Had another co-worker comment that I’m looking bigger, so at least the weight gain appears to be moving in the right direction. If I was getting fatter, people would be too polite to mention it, haha.

1 Like
4210

Goddamn it, you’ve betrayed Rockstar. How dare you.

4211

@liftangryordie500 My grocery store is sadly hit and miss with my flavor of Rockstar, so I end up buying Reigns when they don’t have it. Although, in full disclosure, I also had a Rockstar that day. I’m at the point where the caffeine does nothing, haha.

PM WORKOUT

SUPERSETS (Press-pulldown)

Axle strict press
5xAxle
5x66
5x156
5x186
12x201

Keg clean and press away
10x185

Lat pulldowns 125
6x10

GIANT SETS (press-dip-raise-pull aparts: Sets 1 and 4: trap bar, sets 2 and 5: axle, sets 3 and 6: log)

Trap bar press 135
2x10

Axle strict press 186
1x10
1x6

Log clean and press away 170
1x10
1x7

Dips
6xFailure

DB lateral raise 25s
4x15
2x14

Band pull aparts
6x12

Poundstone curls
108xAxle

Notes: 3:45 between heavy presses, 2:00 between giant sets. This was a not quite 2 a day, as I more just had a longish break between main and supplemental work (40 minutes or so). Topset was pretty solid. Keg felt awful, but I also had a small open wound on my right hand that sucked for gripping and pressing.

Made it to 100 reps on the curls before having to break. It’s moving well.

Right shoulder was feeling almost entirely better by the time I got to this workout. It may just be a case of destroying it on Monday and letting it heal until I do it all over again.

4 Likes
4212

PM WORKOUT

Buffalo bar Squat
5xBar
5x140
3x230
1x320
1x370

REST PAUSE (12 deep breaths between sets)
6x410
3x410
2x410
1x410
8x320
4x320
2x320
1x320

Notes: I’ve been dreading my squat workouts to the point that I was putting them off and getting behind in my training. This pretty much always seems to happen with squat training. I can figure out presses, deads and benches just fine, but nothing ever settles in well for squatting. So I decided to come back to something that has ALWAYS worked whenever I used it, despite the ill effects it tends to result in (persistent knee pain on the reconstructed knee, multiday soreness, degrades in deadlift workouts).

I DO plan to take some lessons I’ve learned from previous stuff, and I think I might turn this into a 2 a day similar to what I’ve been doing with the press workouts. I still want to keep keg cleans or stones in this and reverse hypers, and I may look into throwing in some shrugs.

Cut this one on the short side for a variety of factors. I’m working nights for the next 3 days, so my schedule is messed up, and with my kid home from school I gotta be more available. However, I’ve also been doing with some weird nerve pain for the past 3 or so days. It started off in the glute, then migrated down to the quad, and is now back in the glute and hamstring. Strikes outta nowhere and hits about an 8 on the pain scale. Stops me in my tracks. But it doesn’t seem to be stopping me at all for training. I was actually limping into the power rack, hitting the squat, then limping out. Just something I gotta keep a watch on.

Along with that, even though this is a buffalo bar, my right shoulder is still rather non-plussed. Might actually look into bringing the grip slightly out.

Otherwise though, just gonna keep riding this program out. Be nice to get the squats back up.

4213

This seems very normal to me. Its partly why I have heavy squats as the first exercise of the training week. I don’t have time to think about them and once they’re done, the rest of the week seems easier.

4214

My big issue is that it would mean pushing my first day of the training week back so much and then having to play catch up, haha. Novelty seems to be necessary for me.

4215

Understand, maybe its time to get creative (which you usually are) and run a whole load of variations, it may mean you dread it less.

Or just realise that now you are of meta human strength that squats are always going to be sucky and get on with it.

4216

That was the novelty I was using before, haha. Now the novelty is these rest pause strip sets I re-started. I’ll most likely run this until the same thing happens and it’ll start the process over.

It’s not so much the squats being sucky that does it for me. It’s more just the fact I don’t give a f**k about squats. Deads take a whole lot more out of me, but they map pretty directly to my goals.

4217

Maybe think of a way that you can map squats to your goals. It may not be directly as in 'I need a big squat to win a comp. But more indirectly, maybe hard squats help mind set or strengthen you for other events etc. Maybe you can get creative and establish a symbiotic relationship between squats and something more related to your strongman goals.

4218

I don’t give a f**k about strongman, haha. It’s just something I do for fun. Strict press and deads are the big things I worry about for now.

I think the novelty thing will carry me for now. It’s done the trick for a few years. It’d be bad if I was concerned about having a big squat, but for just getting the squats in, it seems to be doing the trick.

4219

Fair play, if its working then keep at it.

1 Like
4220

PM WORKOUT

Swiss bar incline press 260
1x10
1x9
1x6

Axle bench press 281
1x10
1x7
1x6

Close grip axle bench 241
1x10
1x8
1x6

Dips
1x30
1x24
1x22

Standing ab wheel between benching 4x8, sets of 7 for rest

Notes: 2:25 between benching, 2:00 between dips. This workout was rough. Finished my 3rd night shift and got 5 hours of sleep before grabbing a quick meal, doing some grocery shopping with the family and hitting this. Was just fading between sets. Had some difficulty unracking the swiss bar incline: it’s getting REALLY heavy now. I just need to hold on until the rest periods get long again.

Nerve pain is getting better. Still getting twinges, but not nearly as constant as it was a few days ago. Traced the source to the right hamstring. Not sure what I did to it, but there’s a spot on it I can press on to trigger the issue. Maybe a pinched nerve somewhere.

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4221

That nerve pain sounds remarkably like sciatica. I suffered through sciatica on and off for a couple years, and even through the pain originated in my low back and glute, I felt it predominantly in my hamstring.

Edit: Not that I’m some kinda expert, but what you’re describing just sounds so similar to my own experience.

1 Like
4222

I gave it a look and it sounds pretty similar. Always new ways to get injured, haha.

1 Like
4223

I may have missed it but how are you finding the daily back work? Are you still doing it? How do you feel about the results?

4224

I put it on the back burner after I came down with the stomach bug a while back. I’m thinking of instead throwing some back work into my squat day and making that day a 2 a day style like I’ve been doing with my press.

1 Like
4225

I really hope this was intentional. lmao

1 Like
4226

The like is mostly for the pun, but also for the idea.

1 Like
4227

@simo74 Pun partially intended, haha.

@dagill2 Always happy to share in some spitballing madness.

PM WORKOUT (yesterday’s)

MAX EFFORT LOWER

(27) Chain Suspended SSB Abominations
5xSSB
5x155
5x205
3x245
1x295
1x335
1x385
1x425
1x385

High Handle Trap Bar lifts
55x405lbs

Notes: Got behind schedule and needed to do a quick-ish workout. My original plan was chain suspended good mornings, but what they ended up becoming was something existing in the middle of a squat and a good morning, but whatever it was had me straining like hell so it did it’s job. The (27) is measuring how many chain links I had to create the loop so I can evaluate the distance of the ROM. The weight wasn’t far enough out in front of me to be a real deal good morning, but it’s hard to achieve that without ending up on my toes when they’re chain suspended, at least for ME work, so we end up with the abomination.

I was hurting by the time I got to the trap bar lifts. That never pain is pretty much gone for the most part, but my legs still weren’t fully recovered from the squat workout I did previously. It’s actually partially why I’m behind, schedule, as I tried a trap bar ME workout the previous day and couldn’t get through the warm-ups. That I managed to get to 38 before the first rest pause was a shock, as the first rep felt hard. I’m actually thinking about making this my primary supplemental work at this point. It’ll carry over well to the car deadlift, and it’s definitely taxing me.

I’m pretty excited about how the new squat protocol I’m using is already causing problems, as it means I can now work on solutions for that too. I’m thinking about including a daily SSB front squat workout as a feeder workout to quickly get over leg soreness. Something like 20 reps of 135lbs. I’ll see if it pans out.

EDIT: Meant to write out that I was using my deadlift stance for these abominations in the hopes of carrying over.

5 Likes
4228

A little behind on logging. This is Yesterday’s workout.

PM WORKOUT

SUPERSETS (press-chins)

Axle strict press
5xAxle
5x66
3x166
3x191
9x216

Keg clean and press away 191
1x7

NG chins (various grips)
6x8

GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4, axle, sets 2 and 5, trap bar, sets 3 and 6, log)

Axle strict press 186
1x10
1x7

Trap bar lift 140
1x10
1x7

Log clean and press away 165
1x10
1x7

DB lateral raise 25s
4x15
2x14

Band pull aparts
6x12

Poundstone curls
109xAxle

Notes: 3:45 between big sets, 2:00 between giant sets. Schedule didn’t permit for a 2 a day, but it didn’t seem to matter. Felt strong. Borked the topset somewhat and let the weight get in front of me on the 7th rep. Ended up on my toes and had to get it back on track. Otherwise, 10 was in the cards. Head spun a bunch on the keg. I got a solid pump on the supplemental work. My right shoulder still feels worthless after this workout, but that period seems to be getting shorter and shorter post workouts.

Got to 100 reps before needing a break on the Poundstone curls.

3 Likes