Ruck March Schedule
4 Aug - 24 Aug: 30 minutes, 20 lbs.
25 Aug - 14 Sep: 35 minutes, 25 lbs.
15 Sep - 5 Oct: 40 minutes, 30 lbs.
6 Oct - 26 Oct: 45 minutes, 35 lbs.
27 Oct - 16 Nov: 50 minutes, 40 lbs.
17 Nov - 7 Dec: 55 minutes, 45 lbs.
8 Dec - 11 Jan: 60 minutes, 45 lbs.
Ruck marches will be done every morning, except Sunday. Also, my runs will be done M, W, F in the evenings.
CS
P.M. Thu 1 Aug 13 - The Juggernaut Method: 10’s Wave Deadlift
Warm-up
Box Jumps with 20 lb. Vest
1 X 3 X 24"
1 X 3 X 26"
4 X 3 X 28.5"
Deadlift
2 X 5 X 135
1 X 3 X 185
10 X 5 X 215
Notes: All sets were done with a double overhand grip and no belt with 1 minute of rest in between each set. All of the sets felt light and explosive.
Walking Dumbbell Lunges
1 X 12 X 35s
2 X 12 X 30s
Notes: These were kinda tough.
Glute-ham Raises
3 X 5 X BW
45 Degree Back Raises
3 X 12 X BW+10
Summary: Had to skip abs; I was in a bit of a crunch for time. I had to get home in time in order to make a job interview at GNC. Overall, good session today. Hopefully I get this job at GNC. Discounted supplements + good money = win.
CS
Interview at GNC went very well and I’ve pretty much been guaranteed the job, so that’s good.
Another good thing is that I’ve been looking at other colleges to go to, and I think that I’m going to end up going to Southern Illinois University. It’s about 5-6 hours away from where I’m currently at, which is far enough for me so I can have some kind of independence (although it’s not Georgia). They have my major and they have study abroad opportunities for Middle Eastern affairs in Jordan, Morocco, and the United Arab Emirates. Of course, being the thrill-seeking individual that I am, I want to choose the most dangerous country to go to (which would be Jordan) lol. I can learn Arabic there and learn about the culture. We’ll see how this goes.
CS
Very good. Happy for you.
Good for you man. When shit don’t go your way sometimes you just have to make it happen.
Thanks, boys. Things are starting to look up despite the recent negativity. I have a week-long vacation in about two weeks AND I officially got the job at GNC.
CS
P.M. Sat 3 Aug 13 - The Juggernaut Method: Overhead Press, 10’s Wave Accumulation
Warm-up
Rotational Medicine Ball Throws
10 X 1 X 6 lbs. (each direction)
Overhead Press
2 X 10 X 45
1 X 3 X 70
10 X 5 X 95 (60%)
Notes: Performed with 1 minute of rest in between each set. Began to get a little difficult towards the end, but I got all the reps in and that’s what matters.
Diamond Push-ups
4 X 15 X BW
Notes: Wasn’t able to use a weighted vest because the CrossFit room was occupied with a class, so I kept my form really strict and the rest periods short.
Neutral-grip Pull-ups/Reverse Dumbbell Flies Superset
3 X 6 X BW/3 X 12 X 15s
Shoulder Shocker
1a) Plate Front Raises - 3 X 12 X 25
1b) Dumbbell Side Raises - 3 X 10 X 10s
1c) Dumbbell Power Cleans - 3 X 10 X 10s
Notes: This was extremely hard, but worth it. It lit up my shoulders pretty damn well.
Power Shrugs/EZ Bar Skullcrushers Superset
3 X 12 X 135, 185, 225/3 X 12 X 55
Summary: Good workout today. I’m still trying to get the hang of a few things, but overall, I like the direction that this program is taking me.
CS
P.M. Sun 4 Aug 13 - The Juggernaut Method: Squat, 10’s Wave Intensification
Warm-up
Box Jumps
1 X 3 X 30"
1 X 2 X 32"
1 X 1 X 34"
5 X 3 X 36" (85%)
Squat
2 X 10 X 45
1 X 5 X 135
1 X 5 X 170 (55%)
1 X 5 X 195 (62.5%)
10 X 3 X 210 (67.5%)
Notes: All the sets were done with no belt and pretty quick; under 5 seconds for the most part. All sets were performed with 90 seconds of rest between each. Form felt solid.
Dumbbell Bulgarian Split Squats
2 X 10 X 25s
Notes: Front foot was elevated.
Glute-ham Raises
3 X 10 X BW +assistance
Notes: So I figured out that I’ve been doing GHRs wrong the whole time. I did them right and could only do one. I used a broom stick to help guide myself up.
45 Degree Back Raises
3 X 12 X BW +10
Blast Strap Fallouts
3 X 12 X BW
Notes: From the knees.
Summary: Another great workout today. I think I might back to Quads on Wednesday to see the guys and to get a bench workout in. I haven’t seen Eddie and the rest of the crew in about 3 months, so it’ll be refreshing to see them again.
CS
P.M. Wed 7 Aug 13 - The Juggernaut Method: Bench Press, 10’s Intensification
Warm-up
Bench Press
2 X 10 X 45
1 X 5 X 95
1 X 5 X 130 (55%)
1 X 5 X 145 (62.5%)
10 X 3 X 160 (67.5%)
Notes: Performed with 90 seconds of rest between each set. All the sets were fast and done in about 3-4 seconds.
Flat Dumbbell Bench Press
1 X 20 X 60s* +5 rep first set PR
1 X 23 X 60s
Notes: These sets were good. I decided to push the first set a little bit and go for 20 and see if I could match my second set performance last week, and what do ya know? I did it.
T-Bar Rows/Reverse Dumbbell Flies Superset
1 X 12 X 95/1 X 12 X 10s
2 X 12 X 120/2 X 12 X 10s
Dumbbell Shrugs
1 X 12 X 70s
1 X 12 X 75s
1 X 12 X 80s
Dumbbell Curls
3 X 15 X 20s
Summary: Good session today. Got all the reps on all the exercises and left with a pretty solid pump as well.
CS
lol.
I like it.
tweet
P.M. Fri 9 Aug 13 - The Juggernaut Method: Deadlift, 10’s Intensification
Warm-up
Box Jumps with 20 lb. Vest
1 X 3 X 28"
1 X 2 X 30"
5 X 2 X 32"
Deadlift
2 X 5 X 135
1 X 5 X 200 (55%)
1 X 5 X 225 (62.5%)
10 X 3 X 245 (67.5%)
Notes: All sets were done with a double overhand grip, no belt, and with 90 seconds of rest between each set.
Walking Dumbbell Lunges
3 X 12 X 30s (each leg)
Band-assisted Glute-ham Raises
3 X 8 X BW + light band
45 Degree Back Raises
3 X 12 X BW+10
Decline Sit-ups
4 X 15 X BW+10
Summary: Solid session. I think my deadlift is definitely going to improve having used a double overhand grip and no belt for a lot of reps lately. Also, John Mayer concert tonight. Woohoo!
CS
John Mayer concert last night was amazing. Still can’t get over how awesome it was. OHP workout in a few.
CS
How long have you been doing the juggernaut method?
[quote]trivium wrote:
How long have you been doing the juggernaut method?[/quote]
I’m 2 weeks in right now. I’ve been on vacation since Sunday and won’t be back until Saturday, so this is kind of like a week off for me. I’ll just end up picking up right where I left off before I left.
CS
Ive never heard of the juggernaut program.
Obviously the goal is strength?
tweet
[quote]theBird wrote:
Ive never heard of the juggernaut program.
Obviously the goal is strength?
tweet[/quote]
no… mens physique… who cares about strength when you can look purty
[quote]theBird wrote:
Ive never heard of the juggernaut program.
Obviously the goal is strength?
tweet[/quote]
Yes, the goal is strength. I’m going to run this in it’s entirety, try and do a meet in December, and then switch to Military Athlete’s “Operator Sessions” in order to give myself enough time to prepare for my military training. The Operator Sessions are basically CrossFit oriented, but different in that they are “sport specific” for military and tactical athletes.
CS
Been thinking of just staying at home for the year and going to community college and not bothering with trying to transfer on a moment’s notice. I’m still looking to go out of state, with Virginia Tech being a leading candidate.
CS
P.M. Sun 18 Aug 13 - The Juggernaut Method, Squat: 10’s Wave Realization
Warm-up
Box Jumps
1 X 3 X 30" (75%)
1 X 1 X 35" (85%)
1 X 1 X 40" (95%)
1 X 1 X 43" (102.5%)* +1" PR
Notes: Had to get mentally psyched for this, but I nailed it.
Squat
2 X 10 X 45
1 X 5 X 135
1 X 5 X 155 (50%)
1 X 3 X 185 (60%)
1 X 1 X 215 (70%)
1 X 20 X 235 (75%)
Notes: This was brutal, but worth it. I’ve never done a set of 20 before, but I came into the gym with every intention of doing 20 reps, so I went for it got it. I had another 3-4 in the tank, but any reps over 20 don’t count when moving up my training max.
Summary: I had to get out so I could shower before the gym closed and get to church on time. Overall, pleased with 2 PRs.
CS
