TCam's Log - The Road to Elite

Training Training Logs
1201

Year of the Corona - Week 4 - Day 1

Squat w/ Belt w/ Wrapped Chains and Hanging Sandbags:
5x338
5x370
8x370
2x12x283

Single Leg DB RDL:
2x15/15x65

KB Sumo - 5-0-5 Tempo:
3x10x85

Bear Hug Good Morning:
3x10x40+2 Short Monster Minis - Punching bag for implement

Single Leg Calf Raise:
2x12/12

I can safely say that I can at least get some hard, relatively heavy, sets of squats in during this quarantine. I could load another 50 lbs of sand and not get too ridiculous with the weight sway. I think 420 lb squats should be good enough and hopefully make normal bar weight squats feel like nothing upon return to the gym. Benching and deadlift will likely be a different story, but it is what it is.

I got pushed forward on a couple of the reps and had to fight that, so honestly this could be great for my squat lol

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1202

Year of the Corona - Week 4

Day 2 - Thursday

Band Row - Lat Focus:
2x15x2 Lights
2x15x2 Lights + 1 Monster Mini
15x2 Lights

Overhead Press w/ Hanging Sandbags:
5, 8, 8, 10 x 145

Fat Man Pull-Ups:
3x12xBW

EZ Bar Curls:
2x20x45

I did some other things but this is mainly what I did. Overhead press with hanging weights is rather hard.

Day 3 - Saturday

A1 | Beltless Paused Squat w/ Wrapped Chains and Hanging Sandbags:
3x10x282

A2 | Step Ups w/ Shouldered Weight:
3x10/10xBW+40

Beltless Good Morning w/ Hanging Sandbags:
3x15x195

Med Ball Things:
A couple of sets with the 20 lb ball. Rotations and ā€œSlamsā€ but without actually letting go of the ball, so that I had to attenuate the downward force and reverse it

B1 | Hill Walk w/ Sandbag on Hand Truck Drag:
200 ft x 100 lbs
2 x 200 ft x 150 lbs
200 ft x 125 lbs

Each set was reversed downhill, facing the cart, so it was just pure quad eccentric for another 200 ft

B2 | Hill Run:
6 total uphill runs of 200 ft. 2 runs between each hand truck walk of 200 up, 200 down, and 200 up again, then walk down

The hills were seriously one of the hardest things Iā€™ve ever done on my hips. I just had my lifting belt on and attached via chains to the hand cart. I barely made the last 50 ft or so on the last 2 sets.

Good mornings are going to be my primary deadlift volume replacement since thatā€™s the heaviest way I can load hip hinging. Iā€™m not great at them, so letā€™s see what I can accomplish while weā€™re still gymless.

Day 4 - Sunday

Band Shoulder Warm-Up

Push-Ups w/ Chains:
10xBW+40
10xBW+58
10xBW+75
15xBW+112
10xBW+75
10xBW+75 + 10xBW - Dropset

T-Bar Row:
3x15x100

Band Fly:
2x20xMonster Minis

Overhead Triceps Extension:
20x70
15x70

Band Curl:
2x20xMonster Mini

Band Pull-Apart:
100xMini

Barbell Standing Shoulder Extension:
2x20x45

Set up a way to replace my bench press volume finally with these push-ups. Hands on 2 chairs and feet on another. Leader chains Xā€™d across the chest and chains hanging straight down from the sternum basically. The chains were unloaded entirely at the bottom and nearly fully loaded at the top other than a link per chain probably.

Every primary gym lift is now replaced and things are going well. Weā€™re gonna make it, fam.

1203

Year of the Corona - Week 5

Day 1 - Tuesday

Squat w/ Belt - Hanging Sandbags and Wrapped Chains:
Warm up triples up to 3x420
6x420
2x10x320

Forget the specifics of the rest but I did something else and then band leg extensions and lying band leg curls. 420 is about as much as I can load with these sand bags and chains unless I also load hanging chains.

Day 2 - Thursday

PVC Lever Row:
4-5x12-15s

Had no motivation for this workout, but this lever row was a great addition to the home workouts. I just have my PVC pipe standing straight up, with a band anchored on a post and the other end just below the top of the PVC, and I grab the top and row like a HammerStrength Iso-Row machine. I have to keep some downward pressure on the PVC so it doesnā€™t lift off the ground, but that just creates more lat tension since that is a shoulder extension moment. It may be a better lat contraction than anything Iā€™ve ever done in the gym.

Day 3 - Saturday

A1 | Squat w/ Belt - Hanging Sandbags and Wrapped Chains:
5x8x295

A2 | Bulgarian Split Squat:
5x10/10xBW

Deficit KB SLDL w/ Hips Posteriorly Banded:
3x15x95+Light

Hill Run w/ Sandbang on Hand Truck Drag:
5 x 200 ft x 125

That weighted hill run might just be the hardest exercise Iā€™ve ever done. I was thinking I could reasonably do like 8 of them since I wasnā€™t included the 2 normal hill jogs between sets and I was using 25 lbs less, but nope. Making it a run instead of a walk had me almost puking. Really good shit.

Day 4 - Sunday

Weighted Push-Ups:
10xBW+45
10xBW+55
3x10xBW+95
10xBW+95 + 10xBW+40 + 10xBW + 10xBW(Incline) - Drop set

A1 | Landmine Press - Hanging Sandbag:
2x15/15x50

A2 | Kneeling Single Arm Band Row:
2x15/15xLight

B1 | Band Overhead Triceps Extension:
2x12x2 Lights

B2 | Wide Grip Band Row:
2x12x2 Lights

Single Arm EZ Bar Curls:
3x12/12x25

Push-ups were done with the big chains around my back and hanging plates attached to a leader chain, so instead of accommodating resistance and losing all of the weight at the bottom, all of it was still applied throughout the movement.

This was a good week of workouts other than Thursday, but I still got something out of that day. Really happy with the 6x420 squat set, since I had been fighting with my squat to get stronger recently and thatā€™s a good number for an unstable weight. Hopefully it means something when I get back into the gym. Hereā€™s the video of that set.

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1204

Year of the Corona - Week 6 - Day 1

Squat w/ Belt - Hanging Sandbags / Wrapped Chains:
5x2x383

A1 | Ab Wheel Roll Out:
4x15

A2 | Beltless Good Morning - Hanging Sandbags:
15x195
3x15x245

KB Swing:
3x20x97

KB Cossack Squat w/ 3 Sec Pause:
2x10/10x97

Uphill Lunges:
2x25/25xBW

Squats felt pretty heavy today, so I didnā€™t push for too much intensity or an AMRAP set. Good mornings felt better than I expected at 245, so hopefully Iā€™ll still be able to deadlift the bar by the time gyms re-open.

1205

Year of the Corona - Week 6 - Day 2

A1 | PVC Lever Row:
20/20xMonster Mini
3x15/15xLight + Monster Mini

A2 | DB Lateral Raise:
20, 15, 15 x 25s

B1 | Kneeling Band High Row - Wide Grip PVC w/ Angles90 Handles:
3x12x2 Lights

B2 | DB OHP:
3x18-21x45s - Rep ranges due to use of some partials at the end of sets

C1 | DB Kickback:
2x10x45s

C2 | BB Curl:
2x20x45

C3 | Band Triceps Pushdown:
2x20xLight

D1 | KB Overhead Triceps Extension w/ Rope:
2x15x57

D2 | KB Curl w/ Rope:
2x12x57

Rear Delt Fly - Normal + Paused:
3x10+10x45s+10s

Good upper body workout here. Seemed to have some actual structure compared to most of my quarantine upper days.

1206

Year of the Corona - Week 6 - Day 3

Beltless Paused Squat - Hanging Sandbags:
5x6x295

Beltless Paused Sumo Stance Half Squat - Hanging Sandbags:
2x10x295

Barbell Front Rack Slow High Knee Marching:
2x50/50x145

Lying Band Leg Curl:
3x15xMini

DB Squat w/ Band TKE:
3x15xBW+50

Squats were hard on this day. I ended up focusing on not looking straight down like I tend to do and I was able to stay more upright and not worry so much about what my hips were doing since I wasnā€™t watching my knee tracking. The half squats were done as a sumo variation, just trying to get my hips in the same position as the start of a deadlift. Was hard.

Week 6 - Day 4

A1 | Single Arm DB Floor Press:
3x15/15x65

A2 | Floor DB+Band Fly:
3x20x25s+Mini

Pike Push-Ups - Feet Elevated:
3x8

Paused DB Single Arm Row:
3x15/15x65

Uphill Hand Cart ā€œProwlerā€ Push:
3x200ftx150 - Pushed instead of pulled today, still hard

Pike push-ups are hard as hell when the feet are up on a chair. Good in-between for handstand push-ups.

Alabama is starting a slow opening of the state on Friday, but that doesnā€™t include gyms. 2 more weeks until another update potentially. Oof.

1207

Year of the Corona - Week 7

Day 1

Squat w/ Belt - Hanging Sandbags/Wrapped Chains:
3x345
3x383
3x424
8x424 - +2 reps over last week. PR with normal weight is 425x10, so this is arguably very similar to that with wobbly boi weight
2x8x345

Single Leg RDL
Ab Wheel Rollout
Something else

Weighed the sandbags after and the 420 that I thought was actually 424, so thatā€™s always nice to find out. Top set was very hard, but looked pretty good to me regardless of effort. Hereā€™s a video.

Day 2

Assorted things done today

A1 | Push-up varieties done in sets of 10:
30 normal, 40 deficit plyometrics, 30 close grip - Not in this order specifically

A2 | PVC lever rows:
5x10/10 w/ 2 light bands

Band Triceps Pushdown:
3x15x2 monster minis

DB Curls:
2x20/20x25s split between hammer and normal

DB Rear Delt Fly:
2x20x25s

Day 3

CAT Squat w/ Belt - Hanging Sandbags:
5x6x295

Beltless Good Morning - Hanging Sandbags:
4x10x245 - 2 narrow, 2 wide stance

Hill Torture:
A1 | Hand Truck Hill Drags:
4x200ftx150

A2 | Sandbag Bear Hug Hill Walk:
4x200ftx75

The squats felt pretty shitty today despite moving well. Just felt all over the place. No problem though, that set earlier this week really killed me, so I was happy with moving 295 fast anyway.

Hill shit continues to be the hardest thing ever. This is the most Iā€™ve done with it. The sandbag carries made me sad. Included in each set of course is the 200 ft eccentric only quad work as I walked things back down the hill.

1208

Year of the Corona - Week 7 - Day 4

4 Rounds:
OHP w/ Hanging Sandbags: 6x145
Single Arm DB Row: 15/15x75
Med Ball Over-the-Shoulder: 20x20
Mountain Climbers: 30
Hill Run: 200 ft
Rest 2-3 min

Juarez Valley 10 Push-Ups:
1/2 normal, 1/2 deficit

Didnā€™t want to spend a bunch of time lifting today, so we did this circuit for 30 minutes instead and then added the push-ups at the end.

1209

Year of the Corona - Week 8

Day 1

Squat w/ Belt - Hanging Sandbags/Wrapped Chains:
5x4x383

Juarez Valley 20 Inspired Superset:
Med Ball Squat w/ Band TKE - 20, 18, 16, 14, 12, 10
KB SLDL: 10, 12, 14, 16, 18, 20

Squats were hard on this day, but they solidified as the sets progressed. The superset was basically like the push-ups I do from Josh Bryantā€™s Juarez Valley workouts, where you do 10 reps walk a few feet then 1 rep, then 9, then 2, etc. I didnā€™t have any rest above 20 seconds throughout the whole thing, just back and forth between exercises. It was hard as shit and also seems like a great way to get through some accessories on a time crunch.

Day 2

Weighted Push-Ups:
4x6xBW+100 - No deload of weight at the bottom
2x10xBW - Slow eccentric + pause
2x25xBW - Normal

A1 | Band Triceps Pushdown - Slow Eccentric:
3 sets to failure x Light

A2 | DB Curl:
2x15/15x30 - Standing
2x12/12x25 - Concentration

DB Lateral Raise:
20, 15 x 25s

B1 | Band Pullover - Paused:
2x10xLight

B2 | Band Supinated High Row - Pause/Slow Eccentric:
2xFailurexLight

Governor of Alabama has announced that gyms are able to open this upcoming Monday with restrictions and all that. But that means I get to crawl out of my basement and bench and deadlift soon!

1210

Year of the Corona - Week 8

Day 3 - Saturday

Paused Squat w/ Belt - Hanging Sandbags:
10x3x295

Some core work

Hill Runs:
10 x 200 ft run + 200 ft walk down as rest

Day 4 - Sunday

A1 | Banded Landmine Press:
3x10/10x2 Light

A2 | Band Kneeling Row:
3x15x2 Monster + 2 Mini

A3 | Push-Ups:
3x15

A4 | DB Rear Delt Fly:
3x15x25s

B1 | DB Curl:
20, 18, 16, 14, 12, 10 x 25s

B2 | Band Pushdown:
10, 12, 14, 16, 18, 20 x 2 Monster Minis

C1 | Deficit Push-Ups:
3x20xBW - Partials at the end of each

C2 | Band Facepull:
3x20xDbl Micro

No real rest on the B or C supersets, just kept cycling between the 2 exercises. Good workout.

Venturing into the gym today (Tuesday) for the first time. Not sure what Iā€™ll do or how many people will be there, since all of the Golds closed in AL. My gym may have an influx of new people that screw up my ability to get in since only 50% capacity is allowed.

1211

Year of the Corona - Week 9 - Back in the Gym

Day 1 - Tuesday

Squat w/ Belt:
5x3x405 - RPE ~7 throughout

Conventional Deadlift w/ Belt/Straps:
5x315
5x405
3x495 - RPE 7
2x10x405

Lying Leg Curl - Early Concentric Pause:
3x12x50

Trap Bar Bent Over Row:
3x12x170

KB Hollow Hold:
3x0:30x25

Squats didnā€™t feel as easy as I would have hoped from doing such a hard variation for several weeks, but I need to get the feel for normal barbell weight again before I can expect any improvements to show up.

Deadlifts felt pretty great relative to how I thought they might feel. Probably had a 585 conventional pull in me based on the 495 set.

Paused the leg curls due to Kassem Hansonā€™s (IG: coach_kassem) video suggesting to maximize the work on the hamstrings and avoid allowing the gastroc to provide an initial knee flexion ā€œkickā€ and let momentum carry the lift. Hamstrings cramped up that night and have been very sore since then (itā€™s Friday), so maybe thereā€™s something to it. Hard to tell considering my lack of direct hamstring work since March.

Day 2 - Thursday

Paused Bench:
3x8x275 - RPE 7-8

A1 | DB Incline Row:
15x50s
15x80s
12x100s

A2 | Incline DB Bench:
15x50s
15x80s
12x100s

DB Hammer Curl:
2x10x30s - Full full ROM, squeeze at top

Cable Curl - Shortened Position:
2x15x70

Lat Pulldown w/ Angles90 Handles:
15x120 - Paused
15x150

B1 | Triceps Pushdown - Shortened Position:
20x80
15x80

B2 | Overhead Triceps Extension - Lengthened Position:
12x80
8x80

Kneeling Bottoms-Up KB Press:
2x10/10x25

Open chain pressing movements!! :raised_hands:
I wasnā€™t sure what to expect from doing push-ups and translating it to barbell bench but they seemed to maintain moderate weight strength almost entirely. DB incline was harder, but thatā€™s fine.

Itā€™s good to be back. Exciting training update coming next week.

edit:

Saturday - Day 3

Paused Sumo:
3x3x495

CAT Squat:
5x5x315

Sunday - Day 4

Mostly a back day to alter my days so that I start with upper for the next workout.

1212

JUGGERNAUT AI - POWERBUILDING
Hypertrophy - Week 1 - Day 1

Competition Bench:
12x265 - RIR 3-4
2x12x245
11x245 - RIR 0

A1 | Pendlay Row:
5x12x225

A2 | Thick Bar Overhead Press:
4x12x115

B1 | Flat DB Bench:
4x15x85s

B2 | Paused Lat Pulldown - Supinated:
4x12x130

C1 | Triceps Kickback:
3x12/12x30

C2 | EZ Bar Drag Curl:
3x15x70

D1 | Hanging Leg Raise:
3x15

D2 | Paused Shrugs:
3x15x225

Here it is, the exciting training update. I decided to pay for coaching for the first time ever and went with the cheapest and most objective option, which is Juggernautā€™s AI programming. I went with the powerbuilding template and plan on running it for 8-12 weeks before switching over to the powerlifting template for testing my lifts, depending on how this goes. The workout above is not exactly as it was written, since my gym is not set up to accommodate a giant set of OHP, lat pulldown, and flat bench. So what I ended up with was a bunch of supersets.

Things I learned on this first day: I havenā€™t been programming enough work apparently, because including 150+ pressing reps is not something I want to do. The pushups were not enough to maintain pressing endurance, as you can see from me failing to get to the 12th rep with 245 on the last set. Hopefully I catch up quickly to survive this program.

Iā€™m currently dieting again and down to about 217-218 lbs currently. I input hypocaloric diet on the initial document, so Iā€™m surprised by the volume, but Iā€™ll just need to optimize my nutrition timing to help the workouts along. This is going to be hard as shit, if this workout was any indication. So letā€™s see what I can do.

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1213

Juggernaut AI - Powerbuilding
Hypertrophy - Week 1 - Day 2-4

Thursday

High Bar Squat w/ Belt:
12x315
12x335 @ RPE 8
2x12x290

Barbell Hip Thrust:
3x12x315

A1 | SSB Front Foot Elevated Lunge:
2x15/15x160
2x15/15x120

A2 | DB RDL:
4x15x100s

B1 | Cable Low Row:
3x15x200

B2 | Single Leg Hip Thrust:
3x15/15xBW

C1 | Single Leg Bridge:
3x15/15xBW

C2 | Single Leg Calf Raise:
3x15/15xBW

Saturday

Barbell Bent Over Row:
5x12x225

Paused Feet Up Bench:
4x12x225

A1 | Incline DB Press:
4x12x85s

A2 | Close Grip Lat Pulldown:
4x12x180

Seated Bradford Press:
3x15x95

B1 | Cable Overhead Triceps Extension:
3x15x110

B2 | Hammer Curls:
3x15x40s

C1 | Straight Leg Reverse Sit-Up - Slow Eccentric:
3x15

C2 | Duffin Upright Row:
3x15x45

Sunday

Conventional Deadlift w/ Belt/Straps:
10x405
10x425 @ RPE 7
10x385

Paused High Bar Squat w/ Belt:
3x12x275

A1 | Step Ups:
2x15/15x45

A2 | Single Leg RDL:
2x15/15x45

B1 | Cable Pull-Through:
3x15x150

B2 | Cable Low Row:
3x15x160

C1 | Lying Leg Curl:
3x12x75

C2 | Calf Raise - Slow Ecc + Pauses:
3x15xBW

Week 1.0 done. Week 1 - Part 2.0 coming up next. I was watching a JTS YouTube video and saw that Powerbuilding 2.0 came out like two days after I started my program, so I emailed them asking what I will need to do when I switch over at the end of the block, but they said they would just switch me over now and I would restart next week. So, Iā€™ve received my new program and it looks interesting. Theyā€™ve added a ton of options for changing the workouts, as I will get to decide on exercise selection for each body part or lift. The program otherwise takes care of volume, frequency, intensity, and the associated fatigue that I input.

As for this week, my ass and quads were obscenely sore from day 2 for several days. I will not be selecting 3 hip thrust variations on the same day for myself. I was definitely worried about the coaching logic in the program, so Iā€™m happy to see that 2.0 is not the same in that way.

My pecs were a little iffy on Saturday, so I didnā€™t push the weight on the feet up bench. I ended up working them out with a LAX ball and the weight moved a lot better, but I decided to stick with 225 and just add long pauses in the last 2 sets.

1214

JUGGERNAUT AI - POWERBUILDING
Hypertrophy - Week 1 (2.0) - Day 1

Incline Bench:
10x205
10x245 - RPE 10, overshot this big time
4x10x210 - Felt really good, slightly wider grip than previous sets

Chest-Supported T-Bar Row:
10x115
3x10x135

Arnold Press:
15, 12, 11, 10 x 50s @ RIR 2

A1 | HS Iso-Row:
15, 14, 14, 13 x 270 @ RIR 2

A2 | Weighted Push-Up:
20, 15, 13, 12 x BW+45 @ RIR 2

B1 | Triceps Pushdown - Slow Eccentric:
15, 14, 13 x 130 @ RIR 2

B2 | EZ Bar Curl:
12, 12, 10, 10 x 90 @ RIR 2

This was a much more reasonable day than last weekā€™s first day. Got a good amount of work done and there wasnā€™t an absurd amount of pressing sets. Incline felt really good until that top set and it got hard all of the sudden. The prescribed top set was RPE 6-7, so hitting an RPE 10 was a definite overshoot, but it is what it is. Felt great on the back-off sets.

Next workout has me concerned for the amount of exercises. It seems that they push some accessories that canā€™t fit into one day onto another, even if it means extending that workout. I have 11 exercises to complete on Day 2, because they are including chest, shoulders, and triceps into that day, which is focused on lower body. Lots of supersets to do.

1215

JUGGERNAUT AI - POWERBUILDING
Hypertrophy - Week 1 (2.0) - Day 2

Paused High Bar Squat w/ Belt:
10x335
10x365 @ RPE 8
2x10x335

Sumo Deadlift w/ Belt/Straps:
8x405
2x8x425

A1 | KB Step-Up w/ UE Support/Controlled Eccentric:
15/15x50
2x12/12x50
10/10x50

A2 | Inverted Row:
3x15xBW

B1 | DB RDL:
3x15x125s

B2 | DB Fly - Paused:
3x20x30s

C1 | Single Leg Hip Thrust:
3x15/15xBW

C2 | DB Lateral Raise:
3x15x30s

C3 | Seated Calf Raise:
4x15x45

High bar felt much better today than either of the previous two times last week, regardless of pausing. 365x10 is definitely a good benchmark PR for this movement. I moved my stance back out slightly for it and it was much better.

Sumo felt good and easy. Iā€™m using my Ohio Power Bar that I took to the gym for most of my barbell movements, so deadlift is feeling better than with the shitty gym bars. Wish I had a deadlift bar though.

This workout, as expected, took forever. I didnā€™t do the last superset that was prescribed, so I will push it to the next day. Thatā€™s what they suggest doing anyway if the workouts get prohibitively long.

1216

JUGGERNAUT AI - POWERBUILDING
Hypertrophy - Week 1 (2.0) - Day 3-4

Day 3

Lat Pulldown:
10x190 @ RPE 7
4x10x170

Paused Bench:
3x10x255

A1 | Feet Up DB Bench:
3 sets x 110s x 14 reps avg

A2 | DB Rear Delt Fly:
4 sets x 30s x 17 reps avg

Machine Row - Single Arm:
4 sets x 70 x 12 reps avg

B1 | BW Triceps Extension:
3 sets x BW x 14 reps avg

B2 | Band Triceps Overhead Extension:
3 sets x 2 Monster Minis x 12 reps avg

C1 | Copenhagen Planks (Dynamic):
4 sets x BW x 13 reps avg

C2 | KB Concentration Curl:
3 sets x 25/25 x 19 reps avg

Program asks for the average number of reps when it says to do something like 3 sets @ 2-3 RIR. Will get better at recording the actual reps I did for logging here.

Day 4

Halting Deadlift - Conventional - Belt/Straps:
8x405 @ RPE 8
2x8x365

Squat w/ Belt:
2x10x315

Paused Squat Press:
17, 15, 12 x 540

A1 | Hamstring Curl:
2x15x100

A2 | Tempo Push-Up (5:1:0):
15, 13, 12 x BW

Hyper w/ KBs:
3x12xBW+120

B1 | Calf Raise Machine:
15, 12, 10 x 180

B2 | Plank:
4x1:00

Halting conventional deadlifts are so, so fucking hard. RPE 8 was the prescription and thatā€™s what it was technically but it felt awful. Not sure how much I could get up to in that 8 rep range, feels like at some point 16 lifts from the floor would kill me or blow off my hamstrings. But I survived this day, so I guess weā€™ll see in the coming weeks.

1217

JUGGERNAUT AI - POWERBUILDING
Hypertrophy - Week 2 - Day 1-2

Day 1

Incline Bench:
5x10x220

Chest-Supported T-Bar Row:
4x10x140

Arnold Press:
21, 17, 13, 13 x 50s

A1 | HS Iso-Row:
22, 19, 16, 15 x 270

A2 | Weighted Push-Ups:
22, 18, 17, 15 x BW+45

B1 | Triceps Pushdown:
17, 16, 15, 14 x 130

B2 | EZ Bar Curl:
15, 15, 13, 11 x 90

Hanging Leg Raise:
15, 12, 10 x BW

Felt good here. Incline was very easy. The strange reps Iā€™m doing arenā€™t the rep scheme prescribed, I just get something like ā€œ4 sets @ 1-2 RIRā€, so I end up with descending reps most of the time.

Day 2

Paused High Bar Squat w/ Belt:
10x365 @ RPE 7
3x10x345 @ RPE 7-8

Sumo Deadlift w/ Belt/Straps:
2x8x455

A1 | KB Step-Up w/ UW Support/Controlled Eccentric:
4x12/12x50

A2 | Inverted Row:
4x15xBW

DB RDL:
3x15x125s

B1 | Cable Fly - Paused:
22, 20, 20 x 35s

B2 | DB Lateral Raise:
17, 16, 15, 15 x 30s

Seated Calf Raise:
4x15x45

Frog Pumps:
25, 20, 20 x BW

40 reps of hard high bar paused squats practically killed me for the rest of the workout. Sumo with the OPB didnā€™t help revive me either. Those two exercises felt good with regards to form and everything though. This is my first time really doing high bar for a decent chunk of volume, so hopefully something good comes out of it.

1218

JUGGERNAUT AI - POWERBUILDING
Hypertrophy - Week 2 - Day 3-4

Day 3

Lat Pulldown:
10x180
10x190
10x200
10x190
10x180

Paused Bench:
4x10x265

A1 | Feet Up DB Bench:
16, 13, 11, 12 x 110s

A2 | DB Rear Delt Fly:
17, 16, 15, 16 x 35s

Machine Row - Single Arm:
17s, 17s, 15s, 15s x 70

B1 | BW Triceps Extension:
20, 17, 15, 13 x BW

B2 | Band Overhead Triceps Extension:
17, 13, 11 x 2 Monster minis

C1 | Copenhagen Planks (Dynamic):
3x12xBW

C2 | KB Concentration Curl:
20s, 15s, 15s, 15s x 30

Lots of bench volume on this day each week. Not surprised to see the drop off of DB bench when the comp bench went up in an extra set of volume plus 10 more lbs.

Day 4

Halting Deadlift - Conventional - Belt/Straps:
8x425 @ RPE 9
2x8x380

Squat w/ Belt:
3x10x335

Paused Squat Press:
20, 17, 16, 14 x 540

A1 | Hamstring Curl:
12, 10, 10 x 100

A2 | Tempo Push-Up (5:1:0):
15, 12, 10 x BW

Hyper w/ KBs:
15, 15, 13 x 120

Donkey Calf Raise:
3x12x180

Plank:
3x1:00

Halting deadlifts were called for a set of 8 @ RPE 10 and I slightly undershot it. Iā€™m fine with that compared to overshooting it for sure. Top set wouldnā€™t have allowed for another set higher due to fatigue.

Right now, high bar paused squats are feeling better than my competition form, so thatā€™s weird.

1219

JUGGERNAUT AI - POWERBUILDING
Hypertrophy - Week 3 - Days 1-4

Day 1

Incline Bench:
10x235 @ RPE 9
4x10x210

Arnold Press:
4 sets x 55s x 15 reps avg

A1 | Cable Low Row:
4 sets x 220 x 13 reps avg

A2 | Weighted Push-Ups:
4 sets x BW+45 x 17 reps avg

B1 | EZ Bar Curl:
3 sets x 90 x 15 reps avg

B2 | Triceps Pushdown:
4 sets x 130 x 15 reps avg

Leg Extension:
3 sets x 160 x 20 reps avg

Donkey Calf Raise:
3 sets x 180 x 14 reps avg

Hanging Leg Raise:
3x12

Undershot the incline top set which was supposed to be a 10 rep set at RPE 10. Didnā€™t have a higher set in me after the 235 though.

Day 2

Paused High Bar Squat w/ Belt:
10x375 @ RPE 9
3x10x335

Sumo Deadlift w/ Belt/Straps:
2x8x475

A1 | Posterior Lunge - Front Foot Elevated:
3 sets x BW+50 x 15

A2 | Inverted Row:
3 sets x BW x 18 reps avg

B1 | DB RDL:
4 sets x 125s x 16 reps avg

B2 | DB Fly:
4 sets x 40s x 15 reps avg

C1 | Band Lateral Raise:
3 sets x Mini x 18 reps avg

C2 | Band Incline Curl:
3 sets x Mini x 18 reps avg

D1 | Single Leg Hip Thrust:
4 sets x BW x 15 reps avg

D2 | Seated Calf Raise:
3 sets x 45 x 20 reps avg

Same as yesterday, undershot the top set for RPE 10, but didnā€™t have enough in me for a higher set. PR there for sure, but pauses could have been cleaner.

Day 3

Lat Pulldown:
10x230 @ RPE 10
5x10x200

Paused Bench:
4x10x275 - Oof this was a lot

A1 | Feet Up DB Bench:
4 sets x 110s x 14 reps avg

A2 | DB Rear Delt Fly:
3 sets x 35s x 16 reps avg

Single-Arm Cable Row:
3 sets x 70 x 15 reps avg

B1 | BW Skullcrusher:
3 sets x BW x 16 reps avg

B2 | Band Overhead Triceps Extension:
3 sets x 2 Monster Minis x 12 reps avg

C1 | Copenhagen Plank (Dynamic):
4 sets x BW x 15

C2 | KB Concentration Curl:
3 sets x 35 x 13 reps avg

Day 4

Halting Deadlift w/ Belt/Straps:
3x8x365 @ RPE 7

Squat w/ Belt:
3x10x345

A1 | Paused Squat Press:
21, 20, 19 x 540

A2 | Standing Single Leg Curl:
3x15/15x50

B1 | Seated Cable Row:
3 sets x 220 x 12 reps avg

B2 | Tempo Push-Ups (5:1:0):
3 sets x BW x 13 reps avg

DB Shrugs:
15x65s
7x90s - Strained left upper trap, levator scap, or some other cervical muscle

Didnā€™t complete the rest of this workout. Unfortunately this was a pretty bad strain during very light shrugs. Iā€™m not thinking the programming has anything to do with it and itā€™s more about the amount of hunched over the computer and textbook time Iā€™m spending while studying for boards. 3 days later and Iā€™ve gained back minimal pain free ROM in my neck. Not sure how this is going to affect lifting, especially deadlift, but this is a deload week coming up, so itā€™s as good of timing as I could get.

1220

JUGGERNAUT AI - POWERBUILDING
Hypertrophy - Week 4 - Deload - Days 1-2

Day 1 - Tuesday

Incline Bench:
3x10x165

Chest-Supported Row:
3x10x125

Arnold Press:
3x12x55s

HS Iso-Row:
3x12x290

Leg Extension:
3x15x160

Push-Ups:
3x30xBW

Donkey Calf Raise:
2x12x180

No neck pain during this workout, but the next day it felt worse, so I decided to skip the next couple of workouts.

Day 2 - Sunday

Beltless Paused Deadlift:
3x6x315 - No neck pain

CAT Squat w/ Belt:
6x3x315 - 90 sec rest

Lying Leg Curl:
3x10x100

BFR Leg Extension:
30,15,15,15 x 80 - 15 sec rests

No issues with the neck today. Itā€™s felt better since this workout. Based on the presentation and sudden resolution, I think I may have slightly strained something, but the overall issue was a prolonged spasm of either the trap or levator scap. Iā€™m not going to be doing shrugs for a while, but I think itā€™s 90% better after just a week or so.

On to the next block.