FRONT SQUAT- amap @.80% tng
B.wx6
55x6
55x6
145x6
165x6 add belt
195x8*
SPOTO BENCH- paused
55x6
145x6
235x6
255x6
285x4*
CLOSEGRIP- tng
285x4 *
255x8
BARBELL ROWS- deadhang 3x8
145x8
165x8
195x12
Good good.
Front squats- goal was 6, got 8. Last 2 I fought losing front rack hard…but never truly did…
Spoto bench - noted my strained neck monday… Benching is something that can strain n irritate that for me. I woke to it feeling much better than anticipated and took each set with caution to get super tight and no slip… also planning on no real grinders as that’s most likely when Somethin would happen. Focused on perfect form n pauses as I had no problem accumulating some volume thru warmups knowing the top set wouldn’t be all out. Took 285 fir a set of 4 with full 2 sec pauses. 4 Is half of the 8 good reps I got Mondays tng bench. So good deal there. Closegrip I Racked it on first truly slow rep on each set. Again avoiding grinders and seemingly getting thru this session with no re irritation…
Riws- moved well. Last set a bitch as I’m already whooped by now as usual. …
DEADLIFT - AMAP @.80%. Deadstop
Off a plate- no belt
45x6 stiff legged here only
135x6
225x6
265x6
From floor- belted.
295x10*
ROMANIAN DEADLIFT -paused
135x10
185x10
205x10*
FRONT SQUAT- paused
2sec pause - no belt
B.wx4
45x4
135x4
155x4
175x4
1sec pause - belt
195x4*
BARBELL CURLS - strict tng.
45x12
65x12
95x8
45x6
Great day. Nailed everything!!!
Deads- tons of dynamic warmup today. Really just tried to be strict and explosive on warmups off a plate. Then take away the plate and add a belt and some supercompensation blasts thru the minimum of 6 reps I had planned, 8 being optimal… I got 10. Only last 2 were truly a struggle. In a competition 12 was there… but I’d like to be able to function during my 12 hour shift tonight ! I trained 9 weeks straight with my stiff bar only, from a deadstop and almost entirely beltless. Today I went with my thinner bar in hopes of some more supercompensation ! Followed that up with a 205x 10 full paused Romanian deadlift which us a p.r. first notable p.r since I’ve never ran them in a cycle before…
Paused fronts- I took a full 5 minutes off after the deadlifting before starting these. I was sapped and the guy on my shoulder said to go ahead and skip them… with the rest I reset and got every rep. Very happy. . My front rack held but was a struggle on final 2 reps. … but held.yes
3 weeks left of my Juggernaut cycle. I’ve really enjoyed this program and plan to run it again. It’s met all of my recovery goals. Granted it’s modified. … but I still give all the credit to it. The skeleton is a good one for anyone wanting to lift and enjoy it, build some muscle and strength at the same time. I feel its more of a middle ground between powerlifter and athlete.
To me it’s easier to run your self into the ground by Training powerlifting only non stop and on the flip side you limit your strength gains by Training solely like an athlete . It’s a good mix of both and has options to lean a bit more either way if needed.
I choose not to take the last set of each day as an AMRAP as prescribed. I only AMRAP the realization week. This was part of my recovery strategy and it worked well, particularly on lower body. Also I cut 2 reps off lower body days but kept the sets… so 5x8 is now 5x6… makes more sense for deadlifts and front squats to me.
Already planning next cycle and it will be Juggernaut method modified again.
I have a challenge on bench from AnytimeJake so I’m planning to peak my bench within that. Could be interesting. …
Juggernaut is in 3 week working blocks. Each block is a rep focus and there are 4 blocks.
10/8/5/3 is the rep order
I’m considering eminating the 10 block and running 8/5/3 . This is similar to 5/3/1. But more volume… and would pan out to a 9 week cycle… much like cube method…
It’s not the best vid. Quality or angle. . But, I took a similar video a few weeks ago and thought it looked awfull. Just slow and grindy, no luster.
As I look today - to me, the first 6 looked the same and seemed real fast past the sticking point to lockout, then got a bit slower each rep after, still being adequate thru 8.
This was Pry a p.r by default. Rarely do I go for or above 8 " max sets". I have gotten 315 for , twice ever… wanted 10… but grip is gone each time.
Right now , posterior chain wise I have no tweeks or issues in my hams or low back. All is well. Just hitting the planned reps on deads and following it up with higher acessory work has gotten me here and I’m gonna roll with it.
BENCH -7x3@.75%.tng.
45x12
135x12
225x6
245x6 belt n chalk here
265x3
265x3
265x3
265x3
265x3
265x3
265x3*
CLOSEGRIP SPOTO - paused
265x6*
245x8
CHINS-b.w plus water belt n shoes
10x3
1st rep - tng
2nd rep -1sec hang
3rd rep -2sec hang
PULLUP - tng. Extra.
X6
X6
AB WHEELS -full pause 3x8
X8
X8
X12*
great day again .
Bench - got some volume on warmups. Then explosive as possible on the 7x3. One big breathe. Get tight. Hold it and nail all 3 reps. Closegrip went well and got nice pauses on both strength and hypertrophy set.
Chins- were explosive as possible in the rep scheme given. Pull ups after we’re just for some volume and impromptu. …
AB wheels - felt strong on these n explosive. I add weight fir the fist time to these and chins in this strength block. Gonna be fun !
Plan so far is to run Juggernaut again. Nearly as is… to peak my bench I think Ed Coan fits perfectly and then use a diff variation of of press for the juggernaut day. Incline, closegrip or paused bench…
O.k. back to back days isn’t optimal. But it’s done. Really the concern was benching. Normally I’d be some what sore or stiff… somehow I was neither. Only thing I had was my top left quad became irritated at work last night. I did no lower body, assuming all the leg drive from benching may have done it. I took in a bunch of water and some NSAIDS after work and got a full stretch and mobility routine in. Jumped in the ice cold pool and then went to bed… so all that apparently helped.
Front squats- went o.k. first few singles were wonky but each got better. That amrap was a nice realization. Got a strong front rack and that made it possible.
Spoto bench went well. Just did one closegrip set, but it was a strong set.
Rows- good. Just always tired by this point…
So now this makes moving Fridays deadlift day up to Thursday possible. As needed.
Off a plate. Bench grip. Deadstop
55x6
145x6
235x6
255x6
From floor. Reg grip. EMOM
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x8* add belt here
ROMANIAN DEADLIFT - Paused 5x5
145x5
165x5
195x5
205x5
205x5 add belt here
205x5
205x5
205x8*
PAUSED FRONT SQUAT- 2sec pause
b.wx6
55x6
145x6
175x6* add belt here
Deads went well- off a plate n bench grip made warmups feel like shit. Till last set where I felt explosive actually. Singles moved well. Belted up for a very decent 8 set on my thicker stiffer bar. Romanians were smooth. Good accessories work
Paused fronts- good. Long 2 sec pauses even on top set - which made me battle my rack position on final 2 reos… but it held.
3 days off now. Which is a nice lead into some heavier weight next week.
BENCH - 5x3 @.825%. Tng
45x12
135x6
225x6
245x3 add belt n chalk
275x3
295x3
295x3
295x3
295x3
295x8* yup
CLOSEGRIP SPOTO- paused
275x6*
225x6 feet up
CHINS-
2 sec hang
X3
X3
X3
Plus 10 pounds. Tng
X6
X5
X4
Pullups - b.w. deadhang
x5
AB WHEEKS- tng
X10
Plus 10 pounds
X8
X8
X8
Fantastic day. Felt real strong… not sure if peaking as the program planned or the 3 days off I had…either way!
Bench - didn’t sense anything special till the 5x3 work sets where they moved fast and stayed in groove. Decided to go for some reps on last set… got super tight and just went explosive as possible. Got to 6 reps with perfect form, got a big breathe Then did 2 more which were also good. This bench set felt as good or better than the 285 did a couple weeks back! Closegrip spoto went just as well. A full pause within n inch of my chest at this weight is great for a 6 set. The feet up set was super hard tho and only got 6.
Chins/ab wheels - moved well. I’m using my son’s old back pack and just zipping w.e weight I need into it for weighted chins n ab wheels. Both went well…
Last 2 weeks of this juggernaut run. Finally seeing some weight on the menu. My bench starting to feel like old times again… just in time for the peak I have planned for it. …
Solid day. I was wrecked from Mondays heavy training. … and worried a bit I’d be un recovered. Ate well n got all mobility work in and some sleep. …
Front squats- much warmup at low weights really primes me. Singles feel best on this lift. Virtually no issues with holding the rack position. …but every rep after becomes more of a struggle. Not today. 205 was a beltless p.r and for 5 singles. .and a belted set of 6. What a day. This lift is coming along.
Spoto bench- had a 3x3 written here… but have since found that w.e reps I get on tng bench for this weight getting half is a good goal for spoto press. Monday I tng 295 for 8… so spoto pause 295 for 4 was the goal. Got it.
Rows - moved well. Just tired. That 20 set burned. …
Already thinking out next cycle.
My bench peak will be the ed coan tng bench with paused closegrip after. All his programming.
My Juggernaut press will be chained paused bench using all its programming.
Tinkering with what goes where and when… . Recovery still in mind. Also separating the 2 days of benching more…
This run on Juggernaut I’m adding in some bodyweight movements, more as intended by the program.
Also not doing the 10 blocks, just 8/5/3. However I’ll be completing the volume as planned even for lower body deads/ fronts.
The blocks will be like juggercube.
The days are similar to now. Moved the 2 bench sessions farther apart. And changed the acessories a bit for deads from just rows to more rows and snatchgrip highpull and fronts from paused fronts to paused goblet squats. Acessory for bench will be chained paused bench.
Bench-using chains for warmup was last minute idea. But wanted some feels since I’ll be using them soon. 315 for 6 is a p.r. many times I’ve gotten 5… 5 was slow but I really wanted 6 and thought I could grind it. Yup.
More suprising was getting 295x6 on closegrip after. Def a p.r there ! And even the feet up set was a p.r by default.
Chins - heavy. Had to grind the top of all the last reps. Like a few seconds even…
Abwheels - last few grindy as well. But not near as chibs. Abwheels at b.w move fast fir me lately.
Aright bro I made the challenge on my log, I thinik we should start by racing to 365 clean bench first, then depending on time that takes we’ll keep 405 on the back burner. 315x6 probably puts you about 2 reps ahead of me, but I’m just getting used to benching minus 50 lbs of body weight, once I get used to new leverage’s I think were pretty fuckin even. Have at her, I’ll post a vid before Nov testing 1 RM. later
Front squats felt a hair heavy on the Triples for warmups. But solid for 225! 2nd rep fought rack position n kept it. 3rd rep was a fight. Left side came out a bit… . Felt it in my left bicep… no harm that I can tell. Pumped for a triple here. I have the strength. Still limited by holding rack position. Singles are best.
Paused bench - since im running this as my 2nd bench I needed a max. Got it. Just love the feel of this combo! It gets heavy fast!!!
Rows - just went heavy. Needed a range to program from.
Deadlift- goal was 325X6 strict and I got it. Had a few shitty reps left if needed. Just avoiding that gring. Romanians moved well. Nice long pauses 1-2 inches off the ground. Explode up.
Front squat- between already going heavy tng on these this week and just doing heavy deads beforehand made these feel real goid. That 205 for a paused double was a p.r and quite easy. Very suprised. That front rack held real well.
Goblet squats-paused. that 20 set was harder than expected. These are part of my changes next cycle as they replace paused front squats.
Some nice heavy curls - my reps from deadstop are quite strong compared to tng ( less of a gap than normal) Pry because I’ve done a lot if them that way.
Thus ends my fist run on modified Juggernaut Method.
