The Killbox - A submission wrestlers road to explosive power

Training Training Logs
41

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 1

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Adductor rockback 4x10
Dead bug 4x10
Side lying T-spine rotation 4x10
Standing external band rotation 4x15 (ball pitcher)

A1: 1-arm lat pull down 8x6 @ RIR 1-3, 120 min rest
Work sets:
1: 35 @ RIR 4-5
2: 35 @ RIR 3-4
3: 35 @ RIR 3-4
4: 35 @ RIR 3-4
5: 35 @ RIR 3-4
6: 35 @ RIR 3-4
7: 35 @ RIR 3-4
8: 35 @ RIR 3-4

A2: V-up hold 8 @ 30-60s, 3 min rest
Work sets:
1: Bw x 40s @ RPE 7
2: Bw x 40s @ RPE 7
3: Bw x 40s @ RPE 7.5
4: Bw x 40s @ RPE 7.5
5: Bw x 40s @ RPE 7.5
6: Bw x 40s @ RPE 7.5
7: Bw x 40s @ RPE 8.5
8: Bw x 40s @ RPE 9

B1: Narrow grip cable row 6x6 @ RIR 2-3, 3 min rest
Work sets:
1: 60 @ RIR 10+
2: 65 @ RIR 10+
3: 67.5 @ RIR 10+
4: 70 @ RIR 10+
5: 75 @ RIR 10+
6: 80 @ RIR 6-7

B2: V-up hold 6 @ 30-60s, 3 min rest
Work sets:
1: Bw x 30s @ RPE 7
2: Bw x 30s @ RPE 7
3: Bw x 30s @ RPE 7
4: Bw x30 @ RPE 7
5: Bw x30s @ RPE 7.5
6: Bw x 30s @ RPE 7.5

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Sandbag shoulder carry step up on bench 4x15, 3 min rest
Work sets:
1: 40 @ RPE 7
2: 40 @ RPE 7
3:
4:

C2: Seated alternating band curls 4x10, 3 min rest
Work sets:
1: 30,40 & 50 lb bands @ RIR 10+
2: 30,40 & 50 lb bands @ RIR 2-3 (moved further away)
3: 30,40 & 50 lb bands @ RIR 2-3
4: 30,40 & 50 lb bands @ RIR 2-3

C3: Neck harness neck extension 4x10, 3 min rest
Work sets:
1: 15kg @ RIR 5-6
2: 15g @ RIR 4-5
3: 15kg @ RIR 3-4
4:

D: Front plank 4x30-60s, 3 min rest
Work sets:
1:
2:
3:
4:

Session RPE: 8

42

Nice to read another grappler’s strength training log!

1 Like
43

Not many of us around as far as I can tell. Visited your log a few times just never got around to saying hi.

1 Like
44

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 2

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Shin box 4x12
Side lying t-spine rotation 4x12
Deadbug 4x12
Standing external band rotation 4x12 (ball pitcher)

A1: SSB Squat 10x2, 120s rest
Work sets:
1: 50 @ RPE 4.5
2: 50 @ RPE 4.5
3: 50 @ RPE 4.5
4: 49 @ RPE 4.5
5: 49 @ RPE 4.5
6: 49 @ RPE 4.5
7: 49 @ RPE 4.5
8: 49 @ RPE 4.5
9: 49 @ RPE 4.5
10: 49 @ RPE 4.5

A2: V-up hold 10 x 30-60s, 3 min rest
Work sets:
1: Bw x 40s @ RPE 7
2: Bw x 40s @ RPE 7
3: Bw x 40s @ RPE 7
4: Bw x 40s @ RPE 7.5
5: Bw x 40s @ RPE 8
6: Bw x 40s @ RPE 8.5
7: Bw x 40s @ RPE 9
8: Bw x 40s @ RPE 8.5
9: Bw x 40s @ RPE 8.5
10: Bw x 40s @ RPE 9

B Trap bar bench press 4x3 & 1amrap, 3 min rest
Work sets:
1: 70 @ RPE 7
2: 75 @ RPE 8.5
3: 75 @ RPE
4: 80 @ RPE
Amrap: 70x8 @ RPE 9.5-10

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Dynamic side plank 4x12, 3 min rest
Work sets:
1: Bw x 10 @ RIR 10+
2: Bw x 10 @ RIR 10+
3: Bw x 10 @ RIR 10+
4: Bw x 10 @ RIR 10+

C2: Seated lateral DB raise 4x12, 3 min rest
Work sets:
1: 11.5 @ RIR 2
2: 11.5 @ RIR 2
3: 11.5 @ RIR 1
4: 11.5 @ RIR 2

C3: Reverse DB fly 4x12, 3 min rest
Work sets:
1: 7 @ RIR 8
2: 9 @ RIR 0
3: 7 @ RIR 6
4: 9 @ RIR 1

D: Hanging leg raises 4x12, 3 min rest
1: Bw @ RIR 5-6
2: Bw @ RIR 5-6
3:
4:

Grip:
Hand gripper 2xamrap @ 50% @ 35@ 1RM, 10 min rest
1: 36kg x 30 @ RIR 0-1
2: 25kg x 60(right) 55(left) @ RIR 0

Session RPE: 7

45

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 3

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug 4x12
Tall kneeling glute Side lying t-spine rotation 4x12
Tall kneeling Pallof band press 4x12
Standing external band rotation 4x12 (ball pitcher)

Endurance:
A1: Neutral grip pull up 5x1-2 RIR, 3 min rest
1: Bw x 11 @ RIR 1
2: Bw x 10 @ RIR 1
3: Bw x 10 @ RIR 1
4: Bw x 10 @ RIR 1
5: Bw x 10 @ RIR 1
Never been very able to perform well above 5 reps and as far as I can remember I’ve never been able to perform more than 15 pull ups in a single set in my life. In contrast I’ve pulled over 352 lbs in a single pull up and 300 for 3.

A2: Deadbug hold 5 @ 30-60s, 3 min rest
Work sets:
1: Bw x 50s @ RPE 7.5
2: Bw x 50s @ RPE 8
3: Bw x 50s @ RPE 8.5
4: Bw x 50s @ RPE 8.5
5: Bw x 50s @ RPE 9

B Narrow grip cable row 5x5 @ RIR 2-3, 3 min rest
Work sets:
1: 70 @ RIR 10+
2: 80 @ RIR 8-9
3: 90 @ RIR 2-3
4: 85 @ RIR 3-4
5: 85 @ RIR 3-4

B2: V-up hold 5 @ 30-60s, 3 min rest
Work sets:
1: Bw x 40s @ RPE 8
2: Bw x 40s @ RPE 8.5
3: Bw x 40s @ RPE 8.5
4: Bw x 40s @ RPE 9
5: Bw x 40s @ RPE 9

C1: Trap bar deadlift 4x3 & 1 amrap, 3 min rest
Work sets:
1: 87.5 @ RPE 5.5
2: 95 @ RPE 6
3: 102.5 @ RPE 6.5
4: 107.5 @ RPE 6.5
Amrap: 115 x 15 @ RPE 8
I’m still seriously paranoid when it comes to deadlifts after I pulled whatever muscle or muscles couldnt keep up early January. Left me completely immobilized for weeks. Never felt anything quite like it. As such I’m fine just getting a single or double rep in more each time even though I could have repped out at least another 10.

C2: Crunch twist 5x10, 3 min rest
Work sets:
1: Bw @ RIR 8
2: Bw @ RIR 8
3: Bw @ RIR 8
4: Bw @ RIR 8
5: Bw @ RIR 8

Combo set: D1, rest, D2, rest, D3 rest x3
D1: KB Waiters step up on step bench 4x15 steps, 3 min rest
Work sets:
1: 8 @ RPE 6.5
2: 12 @ RPE 9
3: 8 @ RPE 6
4: 8 @ RPE

D2: Unilateral cable preacher curls 7x12, 3 min rest
Work sets:
1: 10 @ RIR 2-3 (left arm)
2: 10 @ RIR 2-3 (left)
3: 10 @ RIR 2-3 (left)
4: 10 @ RIR 2-3 (left)
5: 10.25 @ RIR 2-3 (left) (2x125g fraction plates)
6: 10.5 @ RIR 2-3 (left) (2x250g fraction plates)
7: 10.75 @ RIR 1-2 (left)

D3: Neck harness neck extension 4x12, 3 min rest
Work sets:
1: 15 @ RIR 5
2: 15 @ RIR 8
3: 15 @ RIR 8
4: 15 @ RIR 8

E: Side plank 4x30-60s, 3 min rest
Work sets:
1: Bw x 60s @ RPE 6.5
2: Bw x 60s @ RPE 6.5
3: N/A
4: N/A

Session RPE: 7

46

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 4

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Adductor rockback 4x12
Reverse snow angel 4x12
McGill sit ups 4x12

A1: BB Bench press 10x3 @ 70kg, 3 min rest
Work sets
1: 70 @ RPE 6
2: 70 @ RPE 6
3: 70 @ RPE 6
4: 70 @ RPE 6
5: 70 @ RPE 6
6: 70 @ RPE 6
7: 70 @ RPE 6
8: 70 @ RPE 6
9: 70 @ RPE 6
10: 70 @ RPE 6

A2: V-up hold 10 @ 30-60s, 3 min rest
Work sets:
1: Bw x 40s @ RPE 7
2: Bw x 40s @ RPE 7
3: Bw x 40s @ RPE 7
4: Bw x 40s @ RPE 7
5: Bw x 40s @ RPE 7
6: Bw x 40s @ RPE 7
7: Bw + 2.5kg x 40s @ RPE 7
8: Bw + 2.5kg x 40s @ RPE 7
9: Bw + 2.5kg x 40s @ RPE 7
10: Bw + 2.5kg x 40s @ RPE 7

Endurance
B: Step ups 3x12, 3 min rest
Work sets:
1: Bw + 10kg vest @ RIR 10+
2: Bw + 10kg vest @ RIR 10+
3: Bw + 10kg vest @ RIR 10+

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Trap bar shrugs 4x12, 3 min rest
Work sets:
1: 50 @ RIR 10+
2: 50 @ RIR 10+
3: 50 @ RIR 10+
4: 50 @ RIR 10+

C2: DB front raise 4x12, 3 min rest
Work sets:
1: 9 @ RIR 5-6
2: 9 @ RIR 4-5
3: 9 @ RIR 3-4
4: 9 @ RIR 3-4

C3: DB reverse fly 4x12, 3 min rest
Work sets:
1: 9 @ RIR 0
2: 9 @ RIR 0
3: 9 @ RIR 0
4. 9 @ RIR 0

C4: Tall kneeling unilateral DB lateral raise 4x12, 3 min rest
Work sets:
1: 9 @ RIR 7-8
2: 9 @ RIR 7-8
3: 9 @ RIR 5-6
4: 9 @ RIR 5-6

D: Straight leg sit ups 4x12, 3 min rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 4-5
3: Bw @ RIR 4-5
4: Bw @ RIR 4-5

Session RPE 8

47

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round: 1
Workout 5

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Adductor rockback 2x12
Reverse snow angel 2x12
McGill situps 2x12

A1: neutrap grip hanging scapula depressions 7x10 @ 2s iso hold, 60s rest
1: Bw @ RPE 4
2: Bw @ RPE 4
3: Bw @ RPE 4
4: Bw @ RPE 4
5: Bw @ RPE 4
6: Bw @ RPE 4
7: Bw @ RPE 4

A3: Neutral grip chin up 1 top set @ 5 reps @ RPE 8.5, 5 drop sets @ 5 reps, & 1amrap, 3 min rest
Top set:
1: Bw + 12.5kg @ RPE 8.5
Drop sets:
1: 10kg @ RPE 7
2: 10kg @ RPE 8
3: 10kg @ RPE 8
4: 10kg @ RPE 8
5: 10kg @ RPE 8
Amrap: 10kg x 8 @ RPE 10

A3: V-up hold 7 @ 30-60s, 3 min rest
Work sets:
1: Bw x 50s @ RPE 7.5
2: Bw x 50s @ RPE 8.5
3: 5kg x 30s @ RPE 6.5
4: 5kg x 30s @ RPE 6.5
5: 10kg x 30s @ RPE 7
6: 12.5kg x 30s @ RPE 8
7: 12.5kg x 30s @ RPE

C Trap bar deadlift 10x2 @ 95kg, 3 min rest
Work sets:
1: 95 @ RPE 6.5
2: 95 @ RPE 6.5
3: 95 @ RPE 6.5
4: 95 @ RPE 7
5: 95 @ RPE 7
6: 95 @ RPE 7
7: 95 @ RPE 7
8: 95 @ RPE 7
9: 95 @ RPE 7
10: 95 @ RPE 7

Combo set:
D1: KB Waiters step up on step bench 4x12 steps, 3 min rest
Work sets:
1:
2:
3:
4:

D2: Seated alternating band curls 4x12, 3 min rest
Work sets:
1: 30,40 & 50 lb bands @ RIR 2
2: 30,40 & 50 lb bands @ RIR 0-1
3: 30,40 & 50 lb bands @ RIR 0-1
4: 30,40 & 50 lb bands @ RIR 0-1

D3: Neck harness neck extension 4x12, 3 min rest
Work sets:
1:
2:
3:
4:

D4: Standing alternating DB Hammer curls 4x12, 3 min rest
Work sets:
1: 16 @ RIR 4-5
2: 16 @ RIR 3-4
3: 16 @ RIR 2-3
4: 16 @ RIR 2-3

E: Hanging L-sit 4x30-60s, 3 min rest
Work sets:
1:
2:
3:
4:

Session RPE: 7

Had to call it early as I had to leave for a plane towards the sunny shores of turkey.

1 Like
48

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 1

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Adductor rockback 4x10
Dead bug 4x10
Side lying T-spine rotation 4x10
Standing external band rotation 4x15 (ball pitcher)

A1: 1-arm lat pull down 6x5 @ RIR 1-3, 2 min rest
Work sets:
1: 35 @ RIR 4-5
2: 35 @ RIR 4-5
3: 37.5 @ RIR 3-4
4: 37.5 @ RIR 3-4
5: 37.5 @ RIR 2-3
6: 37.5 @ RIR 2-3

A2 L-sit 6 @ 30-60s, 3 min rest
Work sets:
1: Bw x 30s @ RPE 6
2: Bw x 30s @ RPE 6
3: Bw x 30s @ RPE 6
4: Bw x 30s @ RPE 6
5: Bw x 30s @ RPE 6.5
6: Bw x 30s @ RPE 6.5
Knees bent at 90°

B1 Narrow grip cable row 6x5 @ RIR 2-3, 2 min rest
Work sets:
1: 70 @ RIR 10+
2: 75 @ RIR 10+
3: 80 @ RIR 10+
4: 85 @ RIR 10+
5: 90 @ RIR 7-8
6: 90 @ RIR 7-8
The cable can’t hold more than 100kg in total so I’m a bit cautious moving to far above 90.

B2: V-up hold 6x30-60s, 3 min rest
Work sets:
1: Bw x 50s @ RPE 8
2: Bw x 40s @ RPE 9
3: Bw x 40s @ RPE 8
4: Bw x 40s @ RPE 8
5: Bw x 40s @ RPE 8
6: Bw x 40s @ RPE 8

C: Swizz ball back raise 4x10, 3 min rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: Bw @ RIR 10+

Combo set: D1, rest, D2, rest, D3 rest x3
D1: KB waiters step up on bench 4x10, 3 min rest
Work sets:
1: 8 @ RPE 6
2: 8 @ RPE 6
3: 12 @ RPE 8
4: 12 @ RPE 8

D2: Seated alternating band curls 4x10, 3 min rest
Work sets:
1: 30,40 & 50 lb bands @ RIR 7
2: 30,40 & 50 lb bands @ RIR 2-3 (moved further away)
3: 30,40 & 50 lb bands @ RIR 2-3
4: 30,40 & 50 lb bands @ RIR 1-2

D3: Neck harness neck extension 4x10, 3 min rest
Work sets:
1: 15kg @ RIR 6-7
2: 15g @ RIR 4-5
3: 15kg @ RIR 3-4
4: 15kg @ RIR 1-2

D4: Standing alternating DB hammer curls 4x10, 3 min rest
Work sets:
1: 18 @ RIR 5-7
2: 18 @ RIR 3-4
3: 18 @ RIR 3-4
4: 18 @ RIR 2-3

Session RPE: 8

Got to train a few times during my vacation but nothing to log about - did gain about 2kg’s of mass

1 Like
49

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 2

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug with swizz ball 4x10
Side lying t-spine rotation 4x10
Adductor rockback 4x10

A1: SSB Squat 12x2, 120s rest
Work sets:
1: 62 @ RPE 6.5
2: 62 @ RPE 6.5
3: 62 @ RPE 6.5
4: 62 @ RPE 6.5
5: 62 @ RPE 6.5
6: 62 @ RPE 6.5
7: 62 @ RPE 6.5
8: 62 @ RPE 6.5
9: 62 @ RPE 6.5
10: 62 @ RPE 6.5
11: 62 @ RPE 6.5
12: 62 @ RPE 6.5

A2: Straight leg butterfly sit ups 12x10, 2 min rest
Work sets:
1: Bw @ RPE 5
2: Bw @ RPE 5
3: Bw @ RPE 5
4: Bw @ RPE 5.5
5: Bw @ RPE 6
6: Bw @ RPE 6
7: Bw @ RPE 6.5
8: Bw @ RPE 6.5
9: Bw @ RPE 6.5
10: Bw @ RPE 6.5
11: Bw @ RPE 6.5
12: Bw @ RPE 7

B BB bench press 1 top set @ 5 reps @ RPE 7, 5 drop sets @ 6 reps, & 1amrap, 3 min
Top set:
1: 80 @ RPE 7
Drop sets:
2: 65 @ RPE 6
3: 65 @ RPE 6
4: 65 @ RPE 6
5: 65 @ RPE 6
Amrap: 65x16 @ RPE 9

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Side plank 4x30-60s, 3 min rest
Work sets:
1: Bw x 60s @ RPE 6.5
2: Bw x 60s @ RPE 7.5
3: Bw x 60s @ RPE 8
4:

C2: Kneeling alternating db lateral raise 4x10, 3 min rest
Work sets:
1: 11.5 @ RIR 3-4
2: 9 @ RIR 5-6
3: 9 @ RIR 4-5
4:

C3: Reverse DB fly 4x10, 3 min rest
Work sets:
1: 7 @ RIR 10+
2: 7 @ RIR 10+
3: 9 @ RIR 4-5
4:

D1 Hanging leg raise 4x10, 3 min rest
Work sets:
1: Bw @ RIR 6
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4:

Session RPE: 7

1 Like
50

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 3

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Adductor rockback 4x10
Deadbug swiss ball squeeze 4x10
McGill situps 4x10

Endurance:
A1: 1-Arm lat pull down 4x10 @ RIR 2-3 & 1 amrap, 2 min rest
Work sets:
1: 30 @ RIR 5-7
2: 30 @ RIR 5-7
3: 32.5 @ RIR 4-5
4: 32.5 @ RIR 2-3
Amrap: 30x16 @ RIR 1-2

A2 Deadbug swiss ball squeeze 5x10, 2 min rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: Bw @ RIR 10+
5: Bw @ RIR 10+

B Db 45° bench row 5x5 @ 2s iso hold @ RIR 2-3, 3 min rest
Work sets:
1: 18 @ RIR 10+
2: 22.5 @ RIR 10+
3: 22.5 @ RIR 10+
4: 22.5 @ RIR 10+
5: 22.5 @ RIR 10+
NTS: chest off the bench!

C Trap bar deadlift 6x5, 3 min rest
Work sets:
1: 80 @ RPE 5
2: 87.5 @ RPE 5.5
3: 95 @ RPE 6
4: 102.5 @ RPE 6
5: 107.5 @ RPE 6
6: 107.5 @ RPE 6

Combo set: D1, rest, D2, rest, D3 rest x3
D1: KB Waiters step up on step bench 4x10 steps, 3 min rest
Work sets:
1: 8 @ RPE 5
2: 12 @ RPE 8
3: 12 @ RPE 8
4: 12 @ RPE 8

D2: Unilateral cable preacher curls 4x10, 3 min rest
Work sets:
1: 10 @ RIR 3-4
2: 10 @ RIR 3-4
3: 11 @ RIR 3-4
4: 11 @ RIR 3-4

D3: Neck harness neck extension 4x10, 3 min rest
Work sets:
1: 15 @ RIR 8
2: 15 @ RIR 2-3
3: 15 @ RIR 3-4
4: 15 @ RIR 3-4

D4: Seated alternating band curls 4x10, 2 min rest
Work sets:
1: 30,40 & 50 lb bands @ RIR 2-3
2: 30,40 & 50 lb bands @ RIR 5-6
3: 10, 30,40 & 50 lb bands @ RIR 2-3
4: 10, 30,40 & 50 lb bands @ RIR 1-2

E: Hanging leg raise 4x10, 2 min rest
Work sets:
1:
2:
3:
4:

F: Hand gripper, 1 rep after every other set throughout the workout @ 50% 1RM
Work sets:
20 sets of 36kg @ RIR 10+

Session RPE: 7

1 Like
51

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 4

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Adductor rockback 4x12
Reverse snow angel 4x12
McGill sit ups 4x12

A1: BB Bench press 12x3 @ 65kg, 2 min rest
Work sets
1: 65 @ RPE 5
2: 65 @ RPE 5
3: 65 @ RPE 5
4: 65 @ RPE 5
5: 65 @ RPE 5
6: 65 @ RPE 5
7: 65 @ RPE 5
8: 65 @ RPE 5
9: 65 @ RPE 5
10: 65 @ RPE 5
11: 65 @ RPE 5
12: 65 @ RPE

A2: McGill sit ups 12x10, 2 min rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: Bw @ RIR 10+
5: Bw @ RIR 10+
6: Bw @ RIR 10+
7: Bw @ RIR 10+
8: Bw @ RIR 10+
9: Bw @ RIR 10+
10: Bw @ RIR 10+
11: Bw @ RIR 10+
12: Bw @ RIR 10+

Endurance
B: Step ups 4x10, 3 min rest
Work sets:
1: Bw + 10kg vest @ RIR 10+
2: Bw + 10kg vest @ RIR 10+
3: Bw + 10kg vest @ RIR 10+
4: Bw + 10kg vest @ RIR 10+

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Trap bar shrugs 4x10, 3 min rest
Work sets:
1: 50 @ RIR 10+
2: 50 @ RIR 10+
3: 50 @ RIR 10+

4: 50 @ RIR 10+

C2: Alternating DB front raise 4x10, 3 min rest
Work sets:
1: 13.5 @ RIR 0-1
2: 9 @ RIR 4-5
3: 9 @ RIR 6-7
4:

C3: DB reverse fly 4x10, 3 min rest
Work sets:
1: 9 @ RIR 2-3
2: 9 @ RIR 1-2
3: 9 @ RIR 0
4.

C4: Tall kneeling DB lateral raise 4x10, 3 min rest
Work sets:
1: 9 @ RIR 5-6
2: 9 @ RIR 7-8
3: 9 @ RIR 5-6
4:

D: Hanging leg raise 4x10, 3 min rest
Work sets:
1:
2:
3:
4:

F: Hand gripper, 1 rep after every set or so throughout the workout @ 50% 1RM
Work sets:
20 sets of 36kg @ RIR 10+

Session RPE 8

1 Like
52

Decided to change things up a bit and signed up for the juggernaut powerlifting app which I’ll be following for at least the next 193 days. Having to decide between powerlifting and powerbuilding I chose powerbuilding as hypertrophy also plays a part of my goals along side everything else.

Juggernaut systems V.2.0 - Power building
Block: 1: Hypertrophy
Week 1
Workout 1

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Cat/cow 1x10
Bear crawl shoulder touches 1x10
Iso hold push up 1x5
Band pull aparts 1x10
Band external rotation to press up 1x15

A1: Seated military press 1x6 of 45 - 47kg & 4 sets of 6, 2 min rest
Work sets:
1: 45 @ RPE 7.5
2: 43 @ RPE 7
3: 43 @ RPE 7
4: 43 @ RPE 7
5: 43 @ RPE 7
6: 43 @ RPE 7

A2: McGill sit ups 5x20, 3 min rest
Work sets:
1: Bw @ RPE 5
2: Bw @ RPE 5.5
3: Bw @ RPE 5.5
4: Bw @ RPE 5.5
5: Bw @ RPE 5.5
6: Bw @ RPE 5.5

B: Chest supported rows 4x6 @ RPE 6-7, 3 min rest
Work sets:
1: 22.5 @ RPE 5.5
2: 27 @ RPE 7.5
3: 25 @ RPE 6.5
4: 25 @ RPE 6.5

C: Trap bar shrugs - 10 rep max test, 3 min rest
Work sets:
1: 60 @ RIR 10+
2: 70 @ RIR 10+
3: 80 @ RIR 7-8

D: Seated row - 10 rep max test, 3 min rest
Work sets:
1: 50 @ RIR 10+
2: 70 @ RIR 7-8
3: 80 @ RIR 8

E: DB bench press - 10 rep max test, 3 min rest
Work sets:
1: 20.5 @ RIR 7-8
2: 25 @ RIR 4-6
3: 27.5 @ RIR 2

F: EZ bar curls - 10 rep max test
Work sets:
1: 26 @ RIR 10+
2: 31 @ RIR 6-7
3: 33.5 @ RIR 4

G: 1-arm triceps push down - 10 rep max test, 3 min rest
Work sets:
1: 5 @ RIR 10+
2: 6 @ RIR 10+
3: 6(x18) @ RIR 10+

I’ve been experiencing severe elbow pain the past decade or so when performing just about any exercise directly targeting my triceps. Came about after a tournament where I was caught in an armbar which ended up snapping the joint before I was able to turn out. Pressing movements like bench press doesnt really affect it much and as such I’ve stayed away from direct triceps work ever since. Unless something new happens like the pain subsiding I’ll probably keep the exercise but go extremely light and to failure focusing on the eccentric part more so than the concentric.

2 Likes
53

Juggernaut systems V.2.0 - Power building
Block: 1: Hypertrophy
Week 1
Workout 2

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:

A1: SSB squat 1x6 of 65-70kg & 6x6, 2 min rest
Work sets:
1: 67 @ RPE 7
2: 65 @ RPE 6.5
3: 65 @ RPE 6.5
4: 65 @ RPE 6.5
5: 65 @ RPE 7
6: 65 @ RPE 7
7: 65 @ RPE 7

A2: Hand weighted deadbug 7x10-30s, 3 min rest
Work sets:
1: 5kg x 30s @ RPR 6.5
2: 5kg x 30s @ RPR 6.5
3: 5kg x 30s @ RPR 6.5
4: 5kg x 30s @ RPR 7
5: 5kg x 30s @ RPR 7.5
6: 5kg x 30s @ RPR 7.5
7: 5kg x 30s @ RPR 8

B Trap bar deadlift 3x6 of 90-95kg, 3 min rest
Work sets:
1: 95 @ RPE 6
2: 95 @ RPE 6
3: 95 @ RPE 6

Combo set 1:
C1: Unilateral leg extensions 10 rep max test, 3 min rest
Work sets:
1: 10kg @ RIR 5-6
2: 12.5 @ RIR 4-5
3: 15 @ RIR 4

C2: Neutral grip chin up 10 rep max test, 3 min rest
Work sets:
1: Bw @ RIR 3-4
2: Bw @ RIR 2
3: Bw @ RIR 2

Combo set 2:
D1: Hamstring curls 10 rep max test, 2 min rest
Work sets:
1: 20 @ RIR 10+
2: 25 @ RIR 10+
3: 35 @ RIR 2

D2: DB bench 10 rep max test, 2 min rest
Work sets:
1: 27 @ RIR 8-9-10+
2: 32 @ RIR 4-5
3: 36 @ RIR 1-2

E: SL hip thrust 10 rep max test, 3 min rest
Work sets:
1: Bw @ RIR 4-5
2: Bw @ RIR 4-5
3: Bw @ RIR 3-4

F: Standing single leg calf raise 10 rep max test, 2 min rest
Work sets:
1: Bw @ RIR 1-2
2: Bw @ RIR 1-2
3: Bw @ RIR 1-2

G: Hanging leg raise 10 rep max test, 3 min rest
Work sets:
1: Bw @ RIR 4
2: Bw @ RIR 4
3: Bw @ RIR 4

Session RPE: 6

54

Juggernaut systems V.2.0 - Power building
Block: 1: Hypertrophy
Week 1
Workout 3

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Cat/cow 1x10
Bear crawl shoulder touches 1x5
Iso hold push ups 1x5
Band pull aparts 1x20
external rotation 1x15

A1: Seal row 6x6 w/2s iso hold @ RPE 6-7, 2 min rest
Work sets:
1: 57.5 @ RPE 5
2: 60 @ RPE 5.5
3: 62.5 @ RPE 6
4: 65 @ RPE 6.5
5: 65 @ RPE 6.5
6: 65 @ RPE 6.5

A2: Hand weighted Hollow body hold 6x10-30s, 3 min rest
Work sets:
1: 10kg x30s @ RPE 6
2: 10kg x30s @ RPE 6
3: 10kg x30s @ RPE 6
4: 10kg x30s @ RPE 6
5: 10kg x30s @ RPE 6
6: 10kg x30s @ RPE 6

B: Comp bench press 4x6 @ 70-72.5, 3 min rest
Work sets:
1: 72.5 @ RPE 6
2: 72.5 @ RPE 6
3: 72.5 @ RPE 6
4: 72.5 @ RPE 6

C: DB bench press 3x25 @ RIR 3-4, 3 min rest
Work sets:
1: 25x14 @ RPE 5
2: 25x12 @ RPE 4
3: 25x12 @ RPE 4

D DB lateral raise 3x10 rep max test, 3 min rest
Work sets:
1: 11.5 @ RIR 2-3
2: 11.5 @ RIR 1-2
3: 11.5 @ RIR 1-2

E: Neutral grip chin ups 4x Bw @ RIR 3-4, 3 min rest
Work sets:
1: Bw x 7 @ RIR 4
2: Bw x 7 @ RIR 4
3: Bw x 7 @ RIR 4
4: Bw x 7 @ RIR 4

F: Standing alternating DB hammer curls 3x10 rep max test, 3 min rest
Work sets:
1: 18 @ RIR 2
2: 18 @ RIR 2
3: 18 @ RIR 2

G: 1-Arm triceps push down 3x a lot @ Low weight, 3 min rest
Work sets:
1: 5x20 @ RIR 10+
2: 5x20 @ RIR 10+
3: 5x20 @ RIR 10+

External rotation on right arm 5x20

Session RPE: 7

1 Like
55

Juggernaut systems V.2.0 - Power building
Block: 1: Hypertrophy
Week 1
Workout 4

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug 1x10
Glute bridge 1x20
Bird dog 1x10
Bear crawl shoulder touch 1x10
Tall kneeling glute activation 1x20
Goblet squat 1x20
External rotation 1x20

A1: Conventional deficit deadlift 1x6 @ RPE 6-7 & 2x6, 2 min rest
Work sets:
1: 90 @ RPE 6
2: 85 @ RPE 6
3: 87.5 @ RPE 6

A2: Hanging L-sit (knees bent 90°) 3x10-30s, 3 min rest
Work sets:
1: Bw x 30s @ RPE 4
2: Bw x 30s @ RPE 4
3: Bw x 30s @ RPE 4

B1: SSB Squat 5x6 of 60-62.5, 2 min rest
Work sets:
1: 62.5 @ RPE 6
2: 62.5 @ RPE 6
3: 62.5 @ RPE 6.5
4: 62.5 @ RPE 6
5: 62.5 @ RPE 6
NTS: Right hip forward & right thoracic turn W/ glute squeeze at top

B2: Hanging L-sit 5x10-30s, 3 min rest
Work sets:
1: Bw x 30s @ RPE 5
2: Bw x 30s @ RPE 5.5
3: Bw x 30s @ RPE 5.5
4: Bw x 30s @ RPE 5.5
5: Bw x 30s @ RPE 5.5

C: Close grip bench press 4x6 @ 70-72.5, 3 min rest
Work sets:
1: 60 @ RPE 6
2: 70 @ RPE 7
3: 70 @ RPE 7
4: 70 @ RPE 7

D: Unilateral leg extension 2x10kg @ RIR 3-4, 3 min rest
Work sets:
1: 20 @ RIR 5
2: 20 @ RIR 5

E: Hamstring curls 2x10kg @ RIR 3-4, 3 min rest
Work sets:
1: 15 @ RIR 5
2: 15 @ RIR 5
Got a cramp from hell in my left hammie during the second rep in the first set. Thought it snapped.

F: Single leg hip thrust 2xBw @ RIR 3-4, 3 min rest
Work sets:
1: 10 @ RIR 2
2: 10 @ RIR 2

G: Single leg calf raise 2xBw @ RIR 3-4
Work sets:
1: 10 @ RIR 5
2: 10 @ RIR 5

H: Hanging knee raise 4xBw @ RIR 3-4
Work sets:
1: 12 @ RIR 5+
2: 12 @ RIR 5+
3: 12 @ RIR 5+
4: 12 @ RIR 5+

I: Internal band rotation on right arm 5x20, 3 min rest

Session RPE: 7

1 Like
56

Juggernaut systems V.2.0 - Power building
Block: 1: Hypertrophy
Week 2
Workout 1

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Cat/cow 1x10
Bear crawl shoulder touches 1x10
Iso hold push up 1x5
Band pull aparts 1x10
Band external rotation to press up 1x15

A1: Seated military press 1x6 of 46 - 48kg & 4 sets of 6, 2 min rest
Work sets:
1: 50 @ RPE 8
2: 47.5 @ RPE 7
3: 47.5 @ RPE 7
4: 47.5 @ RPE 7
5: 47.5 @ RPE 7
6: 47.5 @ RPE 7
7: 47.5 @ RPE 7

A2: McGill sit ups 5x20 w/ weight, 3 min rest
Work sets:
1: 5kg @ RPE 6
2: 5kg @ RPE 6
3: 5kg @ RPE 6
4: 5kg @ RPE 6.5
5: 5kg @ RPE 7
6: 5kg @ RPE 7.5
7: 5kg @ RPE 7.5

B: Chest supported rows 5x6 w/ 3s iso hold at top @ RPE 7-8, 3 min rest
Work sets:
1: 27 @ RPE 7
2: 27 @ RPE 7
3: 27 @ RPE 7
4: 27 @ RPE 7
5: 27 @ RPE 7

C: Trap bar shrugs 4x62.5 @ RIR 2, 3 min rest
Work sets:
1: 62.5 x 25 @ RIR 2
2: 62.5 x 20 @ RIR 2
3: 62.5 x 20 @ RIR 2
NTS: Flare/open right scap outwards - evens out.

D: Seated row 4x62.5 @ RIR 2, 4 min rest
Work sets:
1: 62.5 x 17 @ RIR 7-8
2: 62.5 X 17 @ RIR 7-8
3: 62.5 X 15 @ RIR 5-6
4: 62.5 X 15 @ RIR 5-6
NTS: Flare/open right scap outwards - evens out.

Combo set:
E1: DB bench press 4x20kg @ RIR 2, 3 min rest
Work sets:
1: 20.5 x 20 @ RIR 4-5
2: 20.5 x 25 @ RIR 4
3: 20.5 x 22 @ RIR 3
4: 20.5 x 20 @ RIR 3

E2: Unilateral hamstring Curls 3x10kg @ RIR 2, 3 min rest
Work sets:
1: 10 x 15 @ RIR 5
2: 10 x 15 @ RIR 2
3: 10 x 15 @ RIR 3

F: EZ bar curls 4x26kg @ RIR 2, 3 min rst
Work sets:
1: 26 x 18 @ RIR 2-4
2: 26 x 17 @ RIR 2
3: 26 x 15 @ RIR 2
4: 26 x 13@ RIR 2
NTS: Left hip forward!!

Combo set:
G1: 1-arm alternating sup/pronated triceps push down 3x many w/ low weight, 3 min rest
Work sets:
1: 5 x 22 @ RIR 8
2: 5 x 22 @ RIR 6
3: 5 x 22 @ RIR 3

G2: Hanging leg raise 3xBw @ RIR 2, 3 min rest
Work sets:
1: Bw x 20 @ RIR 3-5
2: Bw x 20 @ RIR 3-5
3: Bw x 20 @ RIR 3-5

1 Like
57

Juggernaut systems V.2.0 - Power building
Block: 1: Hypertrophy
Week 2
Workout 2

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:

A1: SSB squat 1x6 of 70-72kg & 7x6, 2 min rest
Work sets:
1: 70 @ RPE 7
2: 67.5 @ RPE 7
3: 67.5 @ RPE 7
4: 67.5 @ RPE 7
5: 67.5 @ RPE 7
6: 67.5 @ RPE 7
7: 67.5 @ RPE 7
8: 67.5 @ RPE 7

A2: Hanging L-sit w/ knees bent 8x10-30s, 3 min rest
Work sets:
1: Bw x 30s @ RPE 6.5
2: Bw x 30s @ RPE 6.5
3: Bw x 30s @ RPE 6.5
4: Bw x 30s @ RPE 6.5
5: Bw x 30s @ RPE 6.5
6: Bw x 30s @ RPE 6.5
7: 2.25kg each foot x 30s @ RPE 8
8: 2.25kg each foot x 30s @ RPE 8

B Trap bar deadlift 4x6 of 95-100kg, 4 min rest
Work sets:
1: 95 @ RPE 6.5
2: 95 @ RPE 6.5
3: 95 @ RPE 6.5
4: 95 @ RPE 6.5
NTS: Flare right scap

Combo set 1:
C1: Unilateral leg extensions 4x12.5kg @ RIR 2, 3 min rest
Work sets:
1: 12.5 x 14 @ RIR 3-4
2: 12.5 x 14 @ RIR 2-3
3: 12.5 x 14 @ RIR 2-4
4: 12.5 x 14 @ RIR 2-4

C2: Neutral grip chin up 3xBw @ RIR 2, 3 min rest
Work sets:
1: Bw x 10 @ RIR 3-4
2: Bw x 10 @ RIR 2-3
3: Bw x 10 @ RIR 2-4

Combo set 2:
D1 Unilateral hamstring curls 4x10kg @ RIR 2, 3 min rest
Work sets:
1: 10 x 18 @ RIR 4-5
2: 10 x 15 @ RIR 2-3
3: 10 x 15 @ RIR 2-3
4: 10 x 15 @ RIR 2-3

D2 DB bench 3x25 @ RIR 2, 3 min rest
Work sets:
1: 25 x 20 @ RIR 2
2: 25 x 16 @ RIR 2
3: 25 x 15 @ RIR 2

E1 SL hip thrust 3xBw @ RIR 2, 3 min rest
Work sets:
1: Bw x 10 @ RIR 2
2: Bw x 10 @ RIR 2
3: Bw x 10 @ RIR 2

E2 Trap bar shrugs 3x65kg @ RIR 2, 3 min rest
Work sets:
1: 65 x 20 @ RIR 5+
2: 65 x 17 @ RIR 5
3: 65 x 17 @ RIR 2-3

F1 Standing single leg calf raise 3xBw @ RIR 2, 3 min rest
Work sets:
1: Bw x 10 @ RIR 1-2
2: Bw x 10 @ RIR 1-2
3: Bw x 10 @ RIR 1-2

F2 Alternating Hammer curls, 3x12.5 @ RIR 2, 3 min rest
Work sets:
1: 12.5 x 18 @ RIR 4-6
2: 12.5 x 18 @ RIR 4-6
3: 12.5 x 18 @ RIR 4-6

G: Hanging leg raise 3x2.5kg @ RIR 2, 3 min rest
Work sets:
1: Bw 15 @ RIR 4-5
2: 2.25kg x 10 @ RIR 3-4
3: 2.25 x 15 @ RIR 4

Session RPE: 9

That has to be one of the longest workouts I’ve seen or completed in a long time and actually did it over to consecutive days as I was somewhat exhausted after the first half.

2 Likes
58

Juggernaut systems V.2.0 - Power building
Block: 1: Hypertrophy
Week 2
Workout 3

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Cat/cow 1x10
Bear crawl shoulder touches 1x5
Iso hold push ups 1x5
Band pull aparts 1x20
external rotation 1x15

A1: Seal row 7x6 w/ 3s iso hold @ RPE 7-8, 2 min rest
Work sets:
1: 65 @ RPE 6
2: 67.5 @ RPE 6
3: 70 @ RPE 7.5
4: 70 @ RPE 7.5
5: 70 @ RPE 7.5
6: 70 @ RPE 7.5
7: 70 @ RPE 7.5

A2: Hanging L-sit 7x10-30s, 3 min rest
Work sets:
1: 2.25kg x30s @ RPE 6
2: 2.25kg x30s @ RPE 6
3: 4.25kg x20s @ RPE 8
4: 4.25kg x20s @ RPE 8
5: 4.25kg x20s @ RPE 8
6: 4.25kg x20s @ RPE 8
7: 4.25kg x20s @ RPE 8

B: Comp bench press 6x6 @ 72.5-77.5, 3 min rest
Work sets:
1: 72.5 @ RPE 6
2: 72.5 @ RPE 6
3: 72.5 @ RPE 6
4: 72.5 @ RPE 6
5: 72.5 @ RPE 6
6: 72.5 @ RPE 6
NTS: Squeeze right arm towards left to activate pec!!

C: DB bench press 4x27.5 @ RIR 2, 3 min rest
Work sets:
1: 27.5x12 @ RIR 2
2: 27.5x10 @ RIR 2
3: 27.5x10 @ RIR 2
4: 27.5x10 @ RIR 2

D Unilateral DB lateral raise 3x7kg @ RIR 2, 4 min rest
Work sets:
1: 7x15 @ RIR 2-3
2: 7x15 @ RIR 1-2
3: 7x15 @ RIR 1-2

E: Neutral grip chin ups 4x Bw @ RIR 2, 3 min rest
Work sets:
1: Bw x 10 @ RIR 2
2: Bw x 9 @ RIR 2
3: Bw x 9 @ RIR 1-2
4: Bw x 7 @ RIR 1-2

F: Standing alternating DB hammer curls 3x16 @ RIR 2, 3 min rest
Work sets:
1: 16kgx14 @ RIR 2
2: 16kgx13 @ RIR 2
3: 16kgx10 @ RIR 2

G: 1-Arm triceps push down 3x a lot @ Low weight, 3 min rest
Work sets:
N/A

Session RPE: 8

1 Like
59

Juggernaut systems V.2.0 - Power building
Block: 1: Hypertrophy
Week 2
Workout 4

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug 1x10
Glute bridge 1x20
Bear crawl shoulder touch 1x10
Tall kneeling glute activation 1x20
BOSU squat 1x10

A1: Conventional BB 1" deficit deadlift 1x6 @ RPE 6-7 & 4x6, 2 min rest
Work sets:
Top set
1: 92.5 @ RPE 6
Work sets:
1: 87.5 @ RPE 6
2: 87.5 @ RPE 6
3: 87.5 @ RPE 6
4: 90 @ RPE 6

A2: Hanging L-sit (knees bent 90°) 5x10-30s, 3 min rest
Work sets:
1: 2x2.25kg x 30s @ RPE 5
2: 2x2.25kg x 30s @ RPE 5
3: 2x2.25kg x 30s @ RPE 5
4: 2x2.25kg x 30s @ RPE 5
5: 2x2.25kg x 30s @ RPE 5

B1: SSB Squat 7x6 of 62.5-65KG, 2 min rest
Work sets:
1: 62.5 @ RPE 6
2: 62.5 @ RPE 6
3: 62.5 @ RPE 6
4: 62.5 @ RPE 6
5: 62.5 @ RPE 6
6: 65 @ RPE 6.5
7: 67.5 @ RPE 6.5

B2: Hanging L-sit 7x10-30s, 3 min rest
Work sets:
1: 2x3.25kg x 30s @ RPE 5.5
2: 2x3.25kg x 30s @ RPE 6.5
3: 2x3.25kg x 30s @ RPE 6.5
4: 2x3.25kg x 30s @ RPE 6.5
5: 2x3.25kg x 30s @ RPE 7
6: N/A
7: N/A

C: Comp bench press 5x6 @ 72.5-77.5, 4 min rest
Work sets:
1: 75 @ RPE 7
2: 75 @ RPE 7
3: 75 @ RPE 7
4: 75 @ RPE 7
5: 75 @ RPE 7

D1 Unilateral leg extension 4x12.5kg @ RIR 2, 3 min rest
Work sets:
1: 12.5x15 @ RIR 2
2: 12.5x15 @ RIR 2
3: 12.5x17 @ RIR 2
4: 12.5x17 @ RIR 2

D2 BB Seal rows 3x52.5 @ 3s iso hold @ RIR 2, 3 min rest
Work sets:
1: 52.5 x 10 @ RIR 2-3
2: 52.5 x 10 @ RIR 2-3
3: 52.5 x 10 @ RIR 2-3

E: Hamstring curls 3x12.5kg @ RIR 2, 3 min rest
Work sets:
1: N/A
2: N/A
3: N/A

F: Single leg hip thrust 2xBw @ RIR 2, 3 min rest
Work sets:
1: N/A
2: N/A

G: Single leg calf raise 3xBw @ RIR 2
Work sets:
1: N/A
2: N/A
3: N/A

H: Hanging knee raise 3x2.5 @ RIR 2
Work sets:
1: N/A
2: N/A
3: N/A

Session RPE: 7

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60

Juggernaut power building
Just wanted to give a quick update as I haven’t been updating the log very often these past few weeks.

When I decided to try the juggernaut powerbuilding app I did so out of curiosity but also because the juggernaut bjj program which I had been following for some 6 months, had a somewhat low volume. As such I had been adding in extra sets and exercises on most days which was working just fine but again curiosity.

3 weeks in on the power building program however and I haven’t completed a single workout in one setting yet,. The volume is ridiculously high and I’m not just to sore and exhausted the following days but my elbows are completely shut to the point where I can’t extend me fully at the moment.

Rolling somewhere between 20 and 30 hours a week banging it out like there’s no tomorrow in the gym for 3 hours 4 times a week as well is just not working out. I wont go as far as to say that the power building program is bad because I do realize that it wasn’t designed for full time athletes but rather people with power building as their main priority - but the volume and design just seems off to me regardless.

As a consequence I cancelled my subscription and will restart the juggernaut program again tomorrow from where I left off.

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