As long as this week pans out …I’ll be starting juggernaut method next week. Which is a high volume block of 5x10 to begin. For deads and front squat that seems extremely high volume. I’m thinking the equivalent of sets of 10 would be something like sets of 6? Or just go for it?
Big bench plan is this-
1.make room By dropping something. Goodbye incline bench.
-
I’ll have a reg bench day. Followed by paused spoto closegrip.
-
I’ll have an accesory bench day of reg. Bench spoto press followed by heavy tng closegrip.
-
Progressive overload following Juggernaut programming.
-
Get bench back to where it was by hitting 350 then 365. Then…aapproach new territory.
Wednesday 7-22-15
B.w -226
BENCH- explosive set of 10 and 5. All tng.
barx10
135x10
205x10
225x10
255x5
CLOSEGRIP SPOTO- full pause as close to chest as possible.
225x8
BARBELL CURLS- hands on smooth
45x20 deadstop
65x15 deadstop
85x10 tng
45X25 deadstop
REVERSE CURLS- Hands on knurling
65x10 deadstop
45x15 deadstop
AB WHEELS- tng. Pause last rep only
X6
X8
X10
X12
Good day.
Bench moved well. No issues with my delt. The closegrip spoto is a test run at what’s planned. A full pause as close to the chest as possible. W.o touching. Explode up.
I was twitchy after this session. My tris and bis were twitching, my chest and shoulders a bit too…
I’ve dropped back squat, and focused on front squat in the past, and been pleasantly surprised when I got back to regular squatting. For me when front squat goes up, back squat goes up exponentially. The only other thing I might add, ( probably shouldn’t for my selfish reasons) is that when I drop inclines my bench stalls, for me getting stronger at inclines, and weighted dips is the key to getting my bench to move, but your way’s probably better 
just sayin, Later bro !
I like incline… Expecially as an acessory. I’m sad to see it go…but it had to be. For now.
I do wanna see where front squat goes. It looks like it will have its fair shot, as JTS method runs 12 weeks as planned. So that’s 3 months of front squatting 2wice a week. Once as a main lift squat… 2nd as a paused squat after deads.
Friday 7-23-15
B.w 223.
FFRONT SQUAT- set of 10 and a set of 5. Tng
B.wx10
Barx10
135x10
155x10
185 X5
Slow eccentric/explosive up
185x3
185x3
185x3
SPOTO BENCH- pause as close to chest as possible
45x5
135x5
205x5
225x5
255x5 top set
Closegrip overload- tng
275x3
255x5
225x7
BARBELL ROWS- deadlift stance and grip. All reps from a deadhang 1-2" off floor.
135x10
135x10
155x10
185x10
205x10 p.r given the scheme.
135x20
Good day. Sets of 10 still suck on my grip. Body seems o.k with it.
Spoto bench went alright. Still some slight tightness in that delt untill warmed up. Nice full pauses within .5 inch of chest. Closegrip was tough after the spoto sets. Felt very heavy… I had a Cple more on the 225x7 set but was happy with how they moved and no need to destroy that delt.yett.
Rows went well. I’ve always went bench grip from a deadstop. Trying these deadlift grip from a deadhang. Mimicking holding a deadlift position the whole time. Range if motion feels longer… but felt it real well in my back
I have the spreadsheet ready. … but haven’t laid a thing down yett. Pondering what days to do what. Considering recovery overall but mostly due to my work. Echoed thru ought this log.
As is deadlift is MONDAY. After a weekend I feel quite strong and do fairly well here. However the following days my cns is abused and energy seems low. Considering switching deads till friday. Then enjoy the cns lag over the weekend. … not sure how strength will be effected on the lift… test n see will answer that I guess…
Bench on wednesday. Keep it the same… Seems like plenty of rest for my upper body and as my main bench day works well.
Fridays always lower on sleep n energy…but some of that seems like lag from going all in on deads monday… the switch would put a less stressful front squat day on Monday to start the week… and re cover better by friday.
So… off the top of my head…
MONDAY
-Bench JTS PROGRAMMING
-closegrip spoto
WEDNESDAY
-FRONT SQUAT JTS PROGRAMMING
- spoto bench
-closegrip tng
-rows
FRIDAY
-Romanian deadlift
-paused front squat
Ok. Got 6 weeks laid out. Exact format as shown above.
10/5/8/3 is my progressive lay out. Thought is that strength peaks will regulate better twice… vs one peak…followed by a fall off.
I kept the volume on upper body but on a .90 percent max.
I cut volume on lower body by 2 sets… then later on… also 2 reps. But kept 100 percent max.
I am not deloadin after every 3 weeks. So I divided it into two 6 week blocks with one in the middle.10/5 then deload then 8/3.
At first glance I’d say the 2nd week of each 3 week cycle looks brutal. 1st week is very light and high reps. 3rd week is heavy but low reps. 2nd week is where they both kinda high !
Monday 7-27-15
B.w-230
Juggernaut Method - day one
Bench- 5x10@60%. Tng!
50x10
140x10
210x10
210x10
210x10
210x10
210x10
Closegrip spoto- paused amap.
210x6
210x6
CHINS
2sec hang n hold
X3
X3
X3
Tng
X5
X5
X5
Hold at top
X3 5 sec hold
X3 3 sec hold
X3 3 sec hold
AB wheels- tng
X8
X8
X8
Bench moved very well. 1st 3 sets n.p. last couple sets reps slowed after rep 6.
Closegrip- hands touching the smooth. nice full pause as close to chest as possible. Explode up.
I’ve kept this run quite simple. Just mostly main lifts. The 2 lower body days a bit more intensive… but not much…
Wednesday 7-29-15
B.w-224. Better.
Juggernaut Method - day 2
FRONT SQUAT–4X10@60%
Tng
55x10
55x10
145x10
145x10
145x10
145x10
145x5 full 2 sec pause.
SPOTO BENCH - 1sec pause just off chest
50x10
140x10
210x10
210x10
210x10
CLOSEGRIP- tng amap.
210x10
210x8
BARBELL ROWS - from deadhang.
145x10
145x10
145x10
145x10
145x10
145x10
145x10
Done. Much volume
Front squats- had 3x10 planned. But felt good and got another set. All Beltless. No prob here all things considered…
Bench - spoto to close to chest as possible. Pause. Explode up. Went well. Moved fast till last set… sets of 10 here aren’t necessarily optimal… but a nice challenge .
Closegrip- nice suprise Hitt a 10 set. Sometimes closegrip after bench work feels extra heavy. Not today. So far on both bench days I’m using the same weight for closegrip and I’ll let the reps regulate that part by doing 2 amrap sets.
Rows - just breaking in my new rows form . Instead of bench grip I’m using deadlift grip. Also in stead of deadstop reps from floor I’m doing them from 1-2 inch dead hang off the floor. Deadlift stance.
Friday 7-31-15
B.w-223. Good.
JUGGERNAUT METHOD DAY 3
DEADLIFT -3x10 @60%
Deadstop on floor
65x10
155x10
245x10*
225x10
225x10
ROMANIAN DEADLIFT- pause 1-2" off floor
135x10
135x10
135x10
FRONT SSQUAT-paused. Beltless.
135x5
135x5
135x5
135x5
135x12*
Great day. Hell…ggreat week. Loving these sessions. Sticking to hammering main lifts and minimal accessory work keeps things simple and quick.
Deads - very well overall. Barely got that 245 set for 10. So… that’s based upon my real max… it’s supposed to be based on 90% of that. I will stick with the lesser number from here on out. I gave it a shot and fir sets of 10s n 8s it’s too much on deads. No big deal. I had both numbers ready. In this case 225 was the other number.
Front squats- real well ! No back tightness like I originally experieced.
Romanians - I start at the top. Full reg deadlift stance .lower weight to just off floor. Pause. Explode up. Very very very light… but increases every week !
Monday 8-3-15
B.w-229
JUGGERNAUT METHOD - WEEK 2
BENCH- 3x10@68% tng.
55x20
145x10
235x10
235x10
235x10
CLOSEGRIP SPOTO - FULL pause
235x8
235x6
CHINS
2sec hang n hold
X1
X2
X3
Tng
X5
X5
X5
X5
2sec hang
X3
X3
X3
AB WHEELS -tng
X8
X8
X8
X8
Good day- back a bit stiff. But good shape outside of that.
Bench - moved well. Banged out like 6-8 reps. Then kinda singled last few.
Closegrip- complete pauses close the chest w.o touching. Nice over load here.
Chins- moved o.k .ran outta gas at final 3x3 there…
AB wheels- anytime my back is stiff these aren’t as smooth. Banged em out tho.
Wednesday 8-5-15
FRONT SQUAT -3x8 @68%. Tng
45x10
75x10
165x8
165x8
165x8
164x4- full 2sec pause
SPOTO BENCH-paused. 3X8 @68%
55x10
145x10
235x8
235x8
235x8
CLOSEGRIP- 2x amrap. Tng
235x10
235x8
BARBELL ROWS- dead hang
45x10
135x10
165x10
165x10
165x10
165x10
135x10 hold at the top
Tough day. Not real motivated to begin. Decent rest food n mobility all in tho.
Really just got tired. Reps meets weight today… I mentioned before on paper this 2nd week could be hardest of the 3 for that very reason. I was soaked thru in sweat. Beltless front squats followed by a superseting of bench n rows fatigued my back… now add in being winded from high reps and low rest periods.
By the last 3 sets or so of the supersetting I took 3 minute breaks due to necessity.
Front squats went o.k. last 2 reps on each set fought for position on grip and therefore some lean. Tho it was very little…and due to grip really. Paused fronts almost feel better than tng. Pry a slower controlled descent I assume. .
Spoto bench- 1st set a tad heavier than expected. Got into it tho… Longer paused last 2 reps on each set. Closegrip a but higher reps than assumed… but to be fair it was with the needed 3 min breaks…
Rows- 1st set heavier than assumed. But again… got into it and it went well.
Still gotta ah just the rest of the cycles deadlift numbers down. Friday says 275 for a 3x8… beltless… that’s not gonna happen… curios to see the other numbers.
Lowered weights on the deadlift day, to based off 90 percent. Not 100. Still more volume than most other deadlift programs. (Single day)
Friday 8-6-15
B.w -222. Low.
DEADLIFT- 3X8 @68%.tng. no belt
50x8
140x8
230X8
250x8
250x8
250x8
ROMANIAN DEADLIFT
145x10
145x10
145x10
FRONT SQUAT- 2 sec full pause. No belt
B.wx10
45x10
65x10
155x3
155x3
155x3
155x3
155x6
BARBELL CURLS -tng. Hands on smooth
65x10
65x12
65x16
Good day. No belt for 2 weeks now and feelin good.
Deads- last few reps a bit tougher on all sets. Very happy with sets of 8 and saying that! Using my thicker and stiffer bar while beltless makes this even better
Front squats- 2 sec full pauses. No issues. Treating this cycle of front squats with light weigh and high reps along with some pauses is really just accommodation to the new lift. I figure a few thousand reps and it becomes natural.
Monday 8-10-15
B w- 229
BENCH PRESS - AMRAP @70%. TNG
45x10
135x5
225x5
245x5
265X14 gotta be a p.r!
CLOSEGRIP SPOTO - paused.
265x5 p.r again
245x5 2 sec pause.
CHINS - b. w plus shoes water belt.
2 sec hang n hold
X2
X2
X2
Tng
X5
X5
X5
X5
X5
X5
AB WHEELZ - TNG
X8
X8
X8
X8
X8
great day again. Realization * week here.
Bench - didn’t feel real great during warmups…bUT I was doing a slow negative / explosive up warmup. 265 felt like it should and moved well. All 3 these AMRAP sets I Racked it on last rep I thought I could get. No failure. Each last rep was slow and grindy…Expecially half way up till lockout. 2 p.rs and I’m happy !
Chins - moved well. Had a 5X5 planned…got n Xtra set in.
AB WHEELS- moving well. Nice 5x8 to end volume block.
Wednesday 8-12-15
B.w- 223
2 minutes rest each working set.
FRONT SQUATS- AMRAP @.75%. tng. Belted
45x10
55x10
145x5
165x5
185x8* p.r. beltless
185x4 2sec pause.
SPOTO BENCH- AMRAP @.75%. Paused.
45x5
135x5
225x5
245x5
265x8 p.r.
CLOSEGRIP - AMRAP TNG
265X6
ROWS- Deadhang. 3x10
145x10
185x10
185x10
185x10
145x10
Another good day really. I get super exhausted on this day everytime so far. Heavy breathing n sweatting.
Front squats were o.k. def. Struggled to hold rack position on final reps. Brutal on my top set. Last rep slid off but my grip n strap held it completely. Smh. This can’t happen as weight progresses. Def still a focus. Body seems capable of more… so that’s good tho. Pauses seem better as its more controlled.
Spoto bench was good. Nice pauses as close to chest as possible. I thought around 6 would be there… so 8 was great. Tired me out for closegrip though.
ROWS - form GETTN BETTER On these. Deadlift stance and grip (tho thumbless) dead hang just off the ground for a second then explode up to same spot I bench too…
Friday 8-14-15
B w- 221 - ain’t seen that number in awhile
DEADLIFT - Amrap @.75%. Beltless. Stiff bar. Deadstop.
3" deficit
55x6
145x6
145x6
235x3
255x3
Floor
275x8*
ROMANIAN DEADLIFT- 3x10
155x10
155x10
155x10
FRONT SQUAT -2 sec.paused. Beltless 5x3.
BWx6
55x6
145x6
155x3
155x3
155x3
155x3
155x6*
REVERSE CURLS - deadstop
45x12
65x10
65x10
45x20
Last day of volume block. A decent day really. I woke up feeling real good. Not tight or aches in any way. Which never happens… I got a nice stretch n mobility session in before bed. Also a nice contrast shower which consisted of as hot as water as I could stand and really working any sore or tight areas, immediately followed by jumping in the pool. It’s like magic the next day.
Deadlifts- being beltless and using a stiff bar today, and this whole training block has went well. Makes The movement slightly harder off the floor and the thicker bar taxes my grip more. Last one was quite slow to lockout… but no hitching.
Front squats - the pauses feel better than tng. More control thru the movement. After Wednesdays near debacle of the bar falling out of the front rack and my arms holding the rep by straps… both biceps were quite sore thursday. Luckily not strained tho… better today. Whew. Today I really focused on a tight rack thru ought the movement and never had an issue. Getting my breathe first, brace core 2nd and 3rdly jamming my elbows up which forces bar into in neck immediately before each descent works well and I’m cueing that each rep.
Romanian deads- very well. Explosive. Again - exact deadlift stance. Start from top, lower to 1-2" off ground, pause, explode to lockout.
Monday 8-17-15
B.w- 228
1 min rests
JUGGERNAUT METHOD - 5’s block (undulated)
BENCH - 6x5 @.70%. Tng
Barx10
135x5
225x5
245x5
245x5
245x5
245x5
245x5
245x5
CLOSEGRIP SPOTO- paused.
245x8
245x6
Chins- b.w plus shoes water n belt.
2sec deadhang n hold
X1
X2
X3
1sec deadhang
X8
x6
X5
X3
AB WHEEL- full pause 3x8
X8
X8
X12
Another good day. The 10s block finished up last week and now the undulated 5’s week begins. Some strength will be trained!
Bench - warmups and first Cple sets were kinda slow. But by the last 3 sets I felt explosive. Closegrip moved well. Some decent fatigue by the last Cple reps on each set. Near failure . Nice full pauses just off chest. Goal met.
Chins- moved well . Happy with a deadhang for 8. Fatigue accumulation after that.
AB wheels- quite easy. Light week planned there
Wednesday 8-19-15
1-2 min rests
FRONT SQUAT - 4X5 @.70%. Tng
B.wx10
45x10
135x10
155x5
170x5
170x5
170x5
170x5
2sec pause
170x5
SPOTO BENCH- 3x5 @.70%. Paused
45x10
135x5
225x5
245x5
245x5
245x8*
CLOSEGRIP - TNG
245x8
245x8
ROWS–3x8. Dead hang
165x8
165x8
165x8
165x12*
Still rollin.
Front squats moved well- rack position still a focus.
Spoto bench - felt a bit heavy to begin… but got better. Nice 8 set to end and on closegrips.
Rows- starting to feel more natural. Fairly easy day on these
Friday 8-21-15
Another crazy busy week at work. Amongst getting my wife to doctors appointments for a pinched sciatic nerve in her back. Missed Tuesday to get her treatment. Thursday night I worked till 5 a.m, up at 8 a.m to get her to her 1st appointment with physical therapist and then finally after getting home I got this session in. Ate well and got mobility work in so only the rest element is missing. It went well really and happy I got every rep in…
DEADS- 4x5@.70%. Deadstop. Beltless.
55x10
145x5
145x5
235x5
255x5
255x5
255x5
255x5*
ROMANIAN DEADLIFT
165x8
165x8
165x8
FRONT SQUAT- 2 sec pauses. 5x3
b.wx6
55x6
145x6
165x3
165x3
165x3
165x3
165x6
BARBELL CURLS - hands on smooth
55x20 1 sec hold top n bottom
75x15 1 sec pause bottom
75x10 tng
Made it thru…
Deads moved well… smoith. Fairly fast. Romanians full pause just off floor… explosive thru lockout
Front squats were o.k. being last I was running out a energy and starting sweatting here. Alot. Belted up for last 3 sets only. Still happy. No real kinks .
Just goes to show, it’s not always how ya feel… but just show up and try and you might get a nice suprise like today.