Monday 8-24-15
B w- 226. Low for monday…
BENCH -4X5 @.775%. Tng
50x10
140x5
230x5
250x5
270x5
270x5
270x5
270x5*
CLOSEGRIP SPOTO - paused amrap
270x5*
250x6 blown. Goal met.
CHINS- 12x3 with 1 sec hang and hold.
AB WHEELS- full pause
X8
X8
X8
X8
Bench- moved well. 1st time doing any thing heavy in a while… 4x5 was with a 1 minute timed rest. Closegrip spoto was good , unsure what to expect with heavier weight on this… a 5 set with a full pause within .5 inch of chest is a 10 at this point ! Dropped wight for volume and def. Fatigued out.
Chins moved well- nice full hangs n holds. Quite explosive to begin… slower at end…
AB wheels- focused on stayin super tight n strict form each n every rep. Full but quick pause.
Dang. New page. Here’s a pic for fun…
Wednesday 8-26-15
B w- 222… low
2 min rest on working sets
FRONT SQUAT- 3x5 @.775 %. Tng
B.wx10
140x5
160x5
180x5
190x5 beltup
190x5
190x5*
190x3 2sec pause
SPOTO BENCH -paused 3x3
50x10
140x5
230x3
250x3
270x3 chalk n belt
270x3
270x3
CLOSEGRIP - tng
270x5
270x5
ROWS- 3x8 . Deadhang
190x8
190x8
190x8
140x20
Front squats went o.k. my back is stiff as a board today and made everything suck. They moved well really. Programming seems right on. Difficult but doable. Front rack still a focus and limiting factor.
Spoto- 3x3 is dead on. Originally had 3x5 planned…but that was guess work 5 weeks ago!! Nope. Back stiff as shit by now. Making leg drive suck. Closegrip was decent. Glad to be done.
Rows moved o.k. but back sucked. Again just stiff !
Friday 8-28-15
B w- 221 !
2 min rest on working sets
DEADLIFT- 3x5 @.775%. Deadstop
Off a plate
55x5 stiff legged
55x5 regular
145x5
235x5
255x5
From floor
285x5 hands opened up * Dammit
285x5 mixed grip. Belt
285x5 same. Best set.
ROMANIAN DEADLIFT- 3X8
175X8
175X8
175X12
FRONT SQUAT - 2 sec paused 5x3
B.wx3
45x3
135x3
155x3
175x3
175x3 added belt
175x3
175x3
175x3*
DUMBELL CURLS -35’s
alternating
X12
X16
X20
hammer
X8
X8
X12
Done.
Decent day only 1 small blunder and of course fighting rack position on front squats
Deads-"again using my thicker n stiffer bar still. Happy with how everything continues to move. Using deficits for warmup. On first working set of 5 , my hands opened up on rep 4 which always sucjs… tried to re grip for 5 but opened up anyways and finished barely with monkey grip which Always results in a grinder rep really stressing my back more than needed. Went mixed grip n belt after for assurance. Last set was best and moved well. No harm done.
Romanians continue to move with fair ease. Nice full pauses just off the ground n explode up.
Front squats- felt off today. Fought holding rack position on most 3rd reps. Got all nice 2 sec pauses tho<---- I suppose these cause some of the rack issues. As it fades on tng reps.
Monday 8-31-15
2 min rest on working sets
BENCH - AMRAP @.85% TNG
45x10
135x10
205x5
255x5
300x6*
CLOSEGRIP SPOTO - full pause
300x2* p.r
275x4
255x6
CHINS- Amrap
2sec hang n hold
X1
X2
X3
X3
TNG
X8
DEADHANG
X6
ABWHEELS - AMRAP
full pause
x2
x4
X6
tng
X25* p.r
Ok. Good day here. Everything was done about a rep or 2 shy of of failure. No real grinders. But yes slow on last rep.
-
I only had my 10 year old daughter to spot me.normally I have my son… so played it a bit safe.
-
A major point of this run on JTS was to get some recovery. Both weekly overall and some ongoing injuries/ sore muscles that annoyingly wouldn’t go away. I just now am truly feeling this add up to be working as hoped. So I really have no desire to run my self back into the ground by doing .85% till failure on everything.
Bench - this was a solid set of 6. Stayed on groove. good form. Slow on rep 6. I know how to grind bench fairly well so 7 Fer sure, possible 8… 8 would tie a p.r so im very close to where I once was…
Closegrip spoto- didn’t know what to expect here… 1st rep went right up…2nd slower… enough to question a 3rd. 50/50 chance. Nice double for a p.r.
Chins- same here last 2 reps slow on each working set. Again cut em before failure. .
AB wheels - did pauses as warm up for my tng amrap set. Worked well. Never did more than 14-16 on a set befire. Big p.r at 25 !
Last calender week of summer at work, a big blowout is expected as always this week. Long 12 plus hour days likely. Then it should slow right down… but literally that’s when school starts and I’ll be getting up 8 a.m every day. Fuck.
Wednesday 9-2-15
B.w- 226.
Belted working sets w. 2 min rests
FRONT SQUATS - AMRAP @.85%. tng.
B.wx10
45x10
135x10
155x6 belt n straps
185x6
205x6* nice p.r
185x3 2sec pause
SPOTO BENCH - full pause
45x10
135x10
225x6
245x3
275x3
295x3 *
CLOSEGRIP - tng
295x3
275x6
ROWS- Deadhang
3 " deficit
135x8
155x8
floor
205x8
205x8
205x8
Successfully day. 1st 2 nights of work went decent. Volume was more fair and they actually forced some ppl in on their days off. I’ll take it. . As the next 3 are gonna be longer…
Front squats- wow . What a day. Worked up to 205x6* p.r. in a power rack I may have went for 7 n 8… when I first started these I got 205x3 for a wonky set. Much improvement! I really like how the 3rd week of each cycle is realization week where you literally realize your previous 2 weeks of volume n intesity in one set.
Spoto bench- this felt good as well. 3rd rep on each 295 set was real slow. But happy with Triples here on both spoto bench and closegrip.
Rows- Pry most difficult of day. Just tired by these and challenging to fully pause and deadhang this weight. I really like warming up with lighter seta vs. Jumping right in the working sets. Free volume that way too.
Friday 9-4-15
B w- 222
2 min rest working sets
DEADS- AMRAP @.85%. No belt. Stiff bar.
Off a plate. Bench grip. Deadstop
45x6 stiff legged here only
135x6
225x3
245x3
275x3
295x3
from floor. Mixed grip.No belt. Deadstop
315x5*
ROMANIAN DEADS- paused
185x8
185x8
185x8*
FRONT SQUATS - 2sec pause. Belted
B.wx1
45x1
135x1
155x1
185x1
205x1
225x1*
185x6
Barbell curls- slower eccentric / explosive up
45x20
65x15
85x10
Good day overall. The hours building at work as stated… peaking tonight. Hopefully not so big that they force us in Saturday to finish. Really want this 3 day weekend. The heat n humidity is at a 10 and just makes every hour torture.
Deads - nice warmup off a plate w. Bench grip. Explosive till the top set where it slowed allot. I knew it wouldn’t be a special day…but felt good all things considered. Stayed beltless fir the 315 set, using my stiffer and thicker bar still- thus is still a good win. All deadstop reps and never rounded or floated outta groove. 6 woulda been grinder territory here and as stated really going just short of that for now. Romanians moved well as usual , finally getting some weight on there… light was the plan…
Front squats- changed it up. Went for 2 sec pause p.r and got it. 225 was a struggle… but all other sets quite easy. I believe 245 was doable. …bbut as a grinder . … so .not yett.
This finished up 5’s block. Got 6 reps on all lifts minus deads where I got 5. 5 plus is the goal. Goal met.
Now I still need to write up 8s and then 3s blocks to finish up my JTS run.
Sunday 9-6-15
A day early. Kinda impromptu. .
Haven’t even written the next 6 weeks up yett so I just looked up the percent for bench only and did it…
2 min timer between each set and I literally shot hoops with my son during each one.
BENCH- 5x8 @.65%. Tng
Barx10
135x10
225x8
225x8
225x8
225x8
235x8* (225 was a bit light)
All explosive as possible
CLOSEGRIP SPOTO-full pause,just offchest
235x8
235x8
last 2 were hard on each set
CHINS- b.w 225
X8 from 2 sec deadhang
X6 2 sec hold at top
X6 tng
AB WHEELS- tng
x12
X10 plus 10 pounds on my back
x8 plus 25 pounds on my back
Great day.
Bench moved well. Hence bumping up to 235. Closegrip were full pauses and didn’t have any left in the tank after…
No warmup on Chins… just got right at it.
AB wheels… … fist tine going weighted. Def. Challenging.
Tuesday 9-8-15 day early again. Next 2 days off…
B.w-230 w. Shoes ( forgot)
1-2 min rests
FRONT SQUAT- 5X6@.65% tng. No belt.
B.wx6
45x6
135x6
160x6
160x6
160x6
160x6
160x6*
SPOTO BENCH - paused 3x8
55x8
145x8
235x8
235x8
235x8
CLOSEGRIP - tng
235x8
235x8*
Rows - deadhang. AMRAP
135x12
155x12
155x16*
1st day of school for the kids. Dreaded getting up everyday at 8 a.m has arrived. Great 1st morning though. Went back to bed and waking the second time was just as hard as I remember. Feels like anchors on my eye lids. Whereas I feel decent really at 8 a.m… but I know I need the sleep .
Front squats- moved well. No belt. Last Cple slower on some sets … on front squats and deads I’m removing 2 reps of each juggernaut set. So this week is 5x8 - hence 5X6 now on those two. Will do this each cycle. So 10/8/5/3 fir them is 8/6/3/1.
Spoto was perfect- determined the 225 that was called fir was too light on reg bench day and went with the 235. Last 2 on last set hard. Perfect. Same for closegrip. Fatigued by those any how…
Rows moved well- hand slipped on amrap set may have cost me a Cple reps. Maybe not I was toast by then… happened on like rep 14…
Friday 9-11-15
B w- 223,with shoes and water. Which means 220 ish. Which is funny, I almost forget all together, but in the mirror I seem leaner lately… so I’m hopin a bit that Juggernaut Method is the cause, per say because so far I love it…
1-2 min rest
DEADS - 5X6 @.65%. Deadstop
45x6 stiff legged here only
135x6
225x6
245x6
245x6
245x6
245x6
245x6 *
ROMANIAN DEADS- paused.3x8
185x8
185x8
185x12*
FRONT SQUAT- 2sec pause
B.wx8
50x8
140x8
160x8* belt this set only
E.z curl- 3x10
45x10 paused
85x10 paused
105x10* tng. Strict as possible.
Loving this Juggernaut Method. Lots of volume even with with my adjustment to lower body days. Last 6 weeks of program is written out n looking good on paper.
Deads moved well- still using thicker n stiffer bar with no belt. Watched George Leemans video with Super Training and took some tips I’m incorporating. Getting a bit closer to the bar to start, sink my hips a bit to get under it more and pull back a bit before lift off. These all moved well. Jammed my right wrist some how this week so I went mixed grip every set to work around it. Romanians moved Like butter. Gonna add some weight starting next week
Front squats - moved good. Beltless till final set. Which I don’t mind because I’ve already deadlifted and Romanian deadlifted by now. Literally adding belt by feel. On sets of 8 rack position is a battle after rep 5 so the belt helps maintain that too.
Curls - just went heavy to do something
Monday 9-14-15
B.w- 226.
Belted. 1-2 min rests
BENCH- 3x8 @.72%. Tng.
55x8
145x8
235x8
255x8
255x8
255x8 *
CLOSEGRIP SPOTO- paused
255x6*
235x6
CHINS- b.w plus water shoes n belt.
1 sec hang n hold
X3
X3
X3
Full hold at top only
X7
X5
X3 3 second holds here
AB wheels- tng
X8
X8
X8
X8* slow eccentric here
Good day. Eyes still feel like anchors on em trying to wake up a 2nd time tho…
Bench - nice warmup. Not as easy as it looked on paper. But stayed tight n in groove and all reps Moved well. Closegrip got nice full pauses but was much fatigued those 6s were all I had.
Chins moved o.k. would liked another rep or so each. But nice full holds at top.
AB wheels- smooth. Last set only I did slow eccentrics. But still explosive return.
Intesification week - seems like the most difficult week of the 3. Reps meet weight. Whereas each of the other are only one of those two really.
Wednesday 9-16-15
B.w- 221. Nice…
Belted working sets. 1-2 min. Rests
FRONT SQUATS–3x6 @.72%. Tng
B.wx6
45x6
135x6
155x6
175x6 ad belt here
175x6
175x6*
175x6**
SPOTO BENCH - 3x6 @.72%. Paused
55x6
145x6
235x6
255x6 chalk n belt here
255x6
255x6*
CLOSEGRIP -tng
255x8
235x8
ROWS- paused. Deadhang. 3x10
135x10
155x10
185x16* got 12/ rest10sec/got 4
Good day. Got some good rest and all my mobility work in. Took a dip in the 68° pool before bed and woke like magic to feelin 20 again !!
Front squats- these moved well from the unbelted warmups right thru the end. So we’ll I took my 3x6 tng and ended up Doin a 4x6 and full paused last rep of each !!
Spoto bench - pretty tough but got all pauses and reps. 2sec paused last rep on each. Closegrip - happy with 8 on strength set and hypertrophy set. These are always in a fatigued state after benching and the reps humble me…
Rows- felt explosive on them today… but being last some fatigue does set in. Happy with my rest pause set.
Friday 9-18-15
B w–220 -recent low!
1-2 min rests. Belted final sets only
DEADLIFT - 3x6 @.72%. Deadstop
45x6 stiff legged here only
135x6
225x6
245x6
265x6
265x6 add belt here
265x6*
ROMANIAN DEADLIFT- 3X8 paused
195x8
195x8
195x12* add belt
FRONT SQUAT- paused
b.wx6
50x6
140x6
160x6
180x6* add belt here
Barbell curls
Reverse curls - paused
45x16
65x8
Reg. Grip- on smooth - tng
85x10
65x20
45x20
Still rollin…
Deadlifts- didn’t feel particularly strong on these . Worked up to an unbelted first working set tho and made each set better as it went. Last set very explosive and a high note verse how i felt to begin. Romanians moved well.
Front squats- more of the same … not real good feelin to start… And last set was very tough. Got nice full pauses tho and never lost my rack position, so again a win really by completing all reps n sets…
Intesification week ends. Heavy week… Realization week is next. One set amap on each lift…
Look at the pipes on the kid ‘’ forearms’’ wow I was dropping by to say that when I get back from my upcoming VaCa we could talk about a bench challenge, but now I’m SUDDENLY HAVING A CHANGE OF HEART
fu#ck cap locks, than hit some key, and somehow submitted before I was done. Anyway back in 10 days we’ll talk about some sort of challenge 
Later !
Monday 9-21-15
B.w-224. Low
1-2 min rests. Belted
BENCH - AMRAP @.80% . Goal of 8. Tng.
55x20
145x15
235x10
285x9.75! *
CLOSEGRIP SPOTO - paused
285x3
235x8*
CHINS- B W plus shoes water belt
2sec hang n hold
X1
X2
X3
1sec hang
X6
X6
X6
AB WHEELS- tng
X8
X8
X8
X8
X8
REALIZATION WEEK -.80% amrap on main lifts
Bench- did a bit different warmup. More volume. Felt good. Goal was 8… I nailed 8… 9 was real slow and shoulda Racked it. Got 10 off my chest and was quite a few seconds battling it right at the rack pins… just could not get it… so damn close. But then was concerned if I should even take the same weight for my closegrip spoto as planned. Took a few minutes and attacked it. Got 3 reps with only the 3rd being a slow grinder. A hypertrophy set followed at 235 to finish it off.
After that I was sapped and felt quite weak on pullups and ab wheels. Didn’t help that my right side of my neck was stiff today when I woke. Something last week pissed it off and been lingering since. Played quite a bit of catch with my son last night with the football and that pissed it off too I guess and that’s why I woke up to it again. That failed set on bench made it worse.
Onto icing and NSAIDS…
[quote]AnytimeJake wrote:
Look at the pipes on the kid ‘’ forearms’’ wow I was dropping by to say that when I get back from my upcoming VaCa we could talk about a bench challenge, but now I’m SUDDENLY HAVING A CHANGE OF HEART[/quote]
That sounds about right man. Well do it. Got my delt all healed up and starting to build strength again. Was a couple inches short of locking 10 reps out at 285 today. This is all using 355 as training max.
Juggernaut method uses more reps n volume than strength sets. But honestly I’m loving it !!
What a pain trying to measure yourself! !
Using a string. Then measuring it…several times…
Arms 17.5-18
Forearms 13.5-14
