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

Training Training Logs
5394

Grippers are definitely worth having dude for just what you outlined. Heck, even just 1 gripper can go a long way with a variety of approaches, and a strong grip is invaluable.

I appreciate the sentiment on squatting. In truth, it’s because I can’t stand the lift and have to keep changing the protocol so that I’ll still do it, haha. The past few months have just been about coming up with whatever didn’t bug my injury and still let me push hard. I might be ready to get back to my “1 big set” approach as, historically, that’s always been the best for me, but I can still bring in some lessons learned from this. I might alternate weeks with 1 big set 1 week and 10x10 type stuff the next.

2 Likes
5395

1 big set = xeno squats?

5396

That’s a version of it, yeah, but it’s nothing set in stone. I’ve had a few different ways to go about it.

5397

LUNCHTIME WORKOUT

MAX EFFORT

(4) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x545
4x585 (+1 rep from last week)

GIANT SETS (dead-row-chin-swing-neck)

(3) Deficit 2 count pause deadlifts 315
3x8

T-bar row 152.5
3x9

NG chins (various grips)
2x9
1x8

KB swings 45
3x8

Neck harness 45
1x29
2x27

CONDITIONING

Lapping a 135lb stone of steel 30 times
2min 15 seconds

2 mile walk

Notes: 2:00 between giant sets. Had 5 on my mind for the topset today, but also knew it was lofty. Considering I’m still walking like a wind up toy after my Deep Water-esque squat workout on Friday, this was a stellar showing. Hamstring were so sore I couldn’t really get into position to lap the stone during conditioning, so I was basically rowing it off the floor into my lap. Threw in the KB swings because I’ve been re-reading Dan John’s “Never Let Go” and it’s gotten into my head. Will most likely do some Tabata SSB front squats when my legs feel decent because of that too.

Starting night shifts tonight. Nutrition is going to be everywhere for a while.

4 Likes
5398

Last time I was here I remember you got injured squatting. Glad to see you killing it again

1 Like
5399

Thanks man. I’m at like 98-99% healed from that. Still can get a twinge here and there, but that’s about it.

3 Likes
5400

EARLY AM WORKOUT

GIANT SETS (chin-press-abs)

NG weighted chin
5x50
5x95
5x105
5x110
5x115
4x120

Trap bar strict press
5xBar
5x98
5x135
5x185
5x205
5x210

Standing ab wheel
6x10

GIANT SETS (row-weighted dip/DB press odd sets BtN press/dip even sets-lateral raise)

Head supported keg row 150lbs
6x12

Weighted dips 90/DB press 50s
1x12/failure
1x10/failure
1x9/failure

Behind the neck barbell press 105/dip
3x10/Failure

DB lateral raise 15
6x11

Band pull apart
1x50

Notes: 90 seconds rest between sets. Worked the night shift, ate my pre-workout meal on the drive home, got home, dropped my kid off at summer day camp and came around and hit this workout. Went much better than I expected. I was nodding off at work at the end, but around the 3rd set of the day I had woken all the way back up and was ready to perform. Hit just the right weight with that 5lb increase on the trap bar. On the very last rep of the final set of BtN presses, I tweaked my left trap. Nothing serious: just a stiff neck, but let’s me know I need to make sure I’m keeping form the whole way through.

I’ve grown to really appreciate the BtN press as a shoulder builder, because it’s doesn’t allow me to use anything else to complete the press. I’m using very little weight compared to my traditional strict press, I’m barely finishing the set, and then when I go to the dips I can still knock out a bunch of them, which shows me that my chest and triceps aren’t terribly fatigued from the pressing, but since I can’t do any more reps on the press itself my shoulders are absolutely torqued.

Was incredibly vascular after the workout was over. Part of that I’m sure is just nutrition and hydration being all over the place with the weird schedule.

2 Likes
5401

Do you opt for the barbell over the axle for BtN presses for the smaller diameter? I did a couple reps with the axle yesterday when I was warming up, it seemed to feel fine, but I’d question trying to maintain that position as the pump starts to reduce mobility haha.

5402

Nailed it. I want to keep the bar as close to my skull as possible to reduce strain.

1 Like
5403

Excuse me, but what?

1 Like
5404

Definitely not internet approved ROM, haha. but they still suck.

1 Like
5405

120oz, right?

5406

EARLY AM WORKOUT

(1) Low incline DB bench 105s
1x19
1x12
1x9

Axle bench press 210+chains
2x10
1x6

Swiss bar incline bench 180
3x10

Pull ups between sets of benching
7x8
3x7
1x10

Dips/chain curls superset
1x46/12
1x36/12
1x31/12
2x30/12

Notes: 2:00 between sets. Worked a 12 hour shift overnight, ate my pre-workout meal on the ride home, dropped off the kid and hit this. Felt even better than yesterday’s: most likely found my groove on this schedule. That said, mental fog was present because I totally screwed up loading the incline bench by 20lbs. The 35lb bar always makes me struggle with plate math, and totally I totally whiffed. Oh well: most likely needed a lighter day.

I’m planning on alternating weeks with the curls at the end. As much as the chains really are tearing up my arms, the Poundstone curls were really just pumping up the whole body and seem too valuable to completely get rid of. I’m thinking on the final week of the 3 week wave I’ll do chain curls, since it’s when I’d get the most sets in, and otherwise Poundstone curls.

Next week, the bench incline goes up another level. We’ll see how the protocol carries through on that.

Digestion has been going crazy past few days: also something I attribute to sudden change in sleep and nutrition. Just another variable at play.

Came up with my squat workout for tomorrow: going to start with the bar, do a set of 8, rest long enough to load a 25 per side, set of 8, strip it and do a 45 per side, set of 8, add the 25, repeat until I can’t, then walk it back down. I wanna get it done quick because I’ll once again be coming off a night shift and I have company coming into town, and I’m thinking I can just count the earlier sets in the workout as my warm-up.

3 Likes
5407

Hey dude, I’d like your thoughts on something.

What do you think about using a barbell like a gripper? Basic principle: stand with a loaded bar in a double overhand grip, let the bar pry your fingers open, then close your fist.

It’s pretty similar to a gripper, however the thumb is removed from the equation. Doesn’t have the portability of a gripper, unfortunately, but it would be easy to throw a few sets on at the end of a workout.

5408

I was always a fan of pulling a double overhand deadlift and just holding the lockout for time as a means of developing a solid grip. So rather than opening and closing the hand, let the barbell peel out of your grip. It develops a similar kind of grip strength as doing a timed hold on the grippers vs the strength that comes from closing a gripper but, in truth, that kind of grip strength tends to be a bit more valuable. I’m not well versed in the world of grip training, but there’s different kinds of grip strength: crushing (like closing a gripper), pinching (squeezing something between your thumb and your other fingers) and…whatever the hell the third one is that has you hold something for time, haha.

1 Like
5409

Static?

That’s another good idea. Sorta builds static “crush” strength as you stand, followed by eccentric strength. I like it.

Buying grippers are out of the equation right now so I’m trying to find ways to get inventive with what I have. The keg carries weren’t getting me as much grip work as I wanted, probably because the weight just isn’t heavy enough, but upping it would make the carry too challenging for the rest of my body right now. Gonna make a pair of mini farmers handles out of galvanized soon, so that should help.

1 Like
5410

Static now seems so obvious, haha. There are TONS of low tech solutions for getting a strong grip out there. A classic from Pavel is to just wring out a wet towel as hard as you can. Keep wetting it as needed. Super simple.

Buffalo Bar Squat
8xBar
8x100
8x140
8x190
8x230
8x280
5x320
5x280
5x230
5x190
5x140
5x100
20xBar

50 NG chins in under 5 minutes

Notes: In case you don’t want to watch 20 minutes of squatting, I only rested long enough to change plates between sets. My left hamstring was giving me warning signs on rep 1, so I had to take things slow on the eccentric. Felt something pinch and burn on my right lower ab on the backdown set of 140. If I weren’t dealing with that nonsense, I would have either gone for 8s on the way down of pushed 140 as my max rep set, but this still answered the mail, as this was coming off my third night shift and I just wanted to get in and done.

The first 2 sets are literally the warm up for this workout. I did 3 standing high jumps before that but that’s it.

Cycled between grips on the chins, just because I was actually a bit unsatisfied with the workout and wanted to get in a little more work and earn a post workout meal. It’s tough, because I have company coming over and don’t want to spend the whole time being sore and limping around, but I am finally about healed on squats.

Got the next 11 or so days off work. Should be great.

1 Like
5411

Now this is a squat workout I can get behind. So simple. So beautiful. So brutal.

The towel wringing is a great idea. Throw on a timer and get to work.

1 Like
5412

You look lean as FUCK, dude.

'Scuse my French.

1 Like
5413

Do 500 swings with a 50# kettlebell.

50# is so light, until you factor in the swing between your legs, when the weight is traveling downwards fast and then reversing direction immediately. Obviously, you don’t have to do 500 with a 50# one, but I will say that 35-50 rep sets of kettlebell swings are an amazing combined grip and conditioning workout.

1 Like