The Manifesto of a Supersoldier In Training

Training Training Logs
61

P.M. Wed 21 Aug 13 - The Juggernaut Method: Bench, 10’s Realization

Warm-up

  1. PVC roll upper and lower back
  2. Juggernaut Method Warm-up
  3. Shoulder capsule opener

Bench Press
2 X 10 X 45
2 X 5 X 95
1 X 5 X 120 (50%)
1 X 3 X 140 (60%)
1 X 1 X 165 (70%)
1 X 20 X 175 (75%)

Notes: 20 reps was what I was shooting for.

Flat Dumbbell Bench Press
1 X 20 X 60s
1 X 12 X 60s

Notes: Pecs were fried after the last set of regular bench and then the 20 reps on the first set of dumbbells.

T-bar Rows/Reverse Dumbbell Flies Superset
3 X 12 X 120/3 X 12 X 10s

Dumbbell Shrugs
1 X 15 X 75s
1 X 15 X 80s
1 X 15 X 85s

Dumbbell Curls
2 X 15 X 20s
1 X 12 X 20s

Summary: Solid session tonight. Excited to see what the 8’s wave holds.

CS

62

P.M. Fri 23 Aug 13 - The Juggernaut Method, Deadlift: 10’s Realization

Warm-up

  1. PVC roll everything
  2. Juggernaut Method Warm-up
  3. Band traction hamstring
  4. Band traction hip flexor
  5. Hip capsule opener

Box Jumps with 20 lb. Vest
1 X 3 X 28.5" (75%)
1 X 1 X 32" (85%)
1 X 1 X 36" (95%)
1 X 1 X 39.5" (104%)* +1.5" PR

Notes: Messed up on the landing on the first try, but came back and nailed it without a problem on the second one. I could probably get 40", but I didn’t want to burn myself out for deadlifts.

Deadlifts
2 X 5 X 135
1 X 5 X 180 (50%)
1 X 3 X 215 (60%)
1 X 1 X 250 (70%)
1 X 20 X 270 (75%)

[i]Notes: This was possibly worse than the 20 reps of squats on Sunday. It felt like someone had driven an ice pick into my hamstrings at the end up this. Never again.

All of the warm-up sets were done without a belt and a double-overhand grip. I put on a belt and switched back to a mixed grip for the last set.[/i]

Bulgarian Split Squats
2 X 10 X 25s

Notes: Front foot elevated.

Glute-ham Raises
3 X 10 X BW - light band

45 Degree Back Raises
3 X 12 X BW +10

Decline Sit-ups
3 X 12 X BW +10

Notes: Great session today. I’ll have a video of the box jump up later.

CS

63

P.M. Sat 24 Aug 13 - The Juggernaut Method, Overhead Press: 10’s Realization

Warm-up

  1. PVC roll upper and lower back
  2. Juggernaut Method warm-up
  3. Shoulder capsule opener

Overhead Press
2 X 10 X 45
1 X 5 X 80 (50%)
1 X 3 X 95 (60%)
1 X 1 X 110 (70%)
1 X 15 X 115 (75%)

Notes: Somewhat disappointed with this because I got 20 reps with all of the other exercises. Oh well, just gotta push on.

Close-grip Push-ups
3 X 15 X BW +15

Neutral-grip Pull-ups/Reverse Dumbbell Flies
2 X 5 X BW/2 X 12 X 10s

After that, I played around with some power cleans and worked up to 185.

CS

64

Good work sir.

  • tweet*
65

Here’s the box jump from the other day.

New Training Maxes
Squat: 335
Bench: 247.5
Deadlift: 385
Overhead Press: 161.25

CS

66

P.M. Sun 25 Aug 13 - The Juggernaut Method, Squat: 10’s Deload

Warm-up

  1. PVC roll everything
  2. Band traction hamstring
  3. Band traction hip flexor
  4. Hip capsule opener
  5. Juggernaut Method warm-up

Seated Box Jumps
1 X 3 X 24"
1 X 3 X 28"
1 X 1 X 32"
1 X 1 X 36"
1 X 1 X 40"
1 X 1 X 42"
1 X 1 X 43"
1 X 1 X 44"
1 X 1 X 45"

Notes: First time doing this exercise, but I got the hang of it after a few attempts. This will the 1RM I use for the 8’s wave.

Squats
2 X 10 X 45
1 X 5 X 125 (40%)
1 X 5 X 155 (50%)
1 X 5 X 185 (60%)

Walking Dumbbell Lunges
1 X 12 X 30s

Glute-ham Raises
2 X 5 X BW

45 Degree Back Raises
2 X 12 X BW

Blast Strap Fallouts
2 X 10 X BW

Notes: Nothing too extreme today since it was a deload. I just cut the volume and went light on everything.

CS

67

P.M. Mon 26 Aug 13 - Couch to 5k: Week 1, Day 1

Warm-up

  1. PVC roll everything
  2. Stretching
  3. 5 minutes walking

Work Out
60 seconds running/90 seconds walking X 8

Cool-down

  1. 5 minutes walking
  2. Stretching

Results
Total time: 28:30
Total distance: 2.53 miles

Summary: Pretty good for not running at all in the last 5-6 weeks haha. Felt good to get back on the road. No issues with shin splints or anything of that nature. I kept my pace for the running pace under 6:45 for the most part, so I’m pretty much where I want to be right now. We’ll see how well I do at the end of the 9 weeks.

CS

68

P.M. Wed 28 Aug 13 - Couch to 5k: Week 1, Day 2

Warm-up

  1. Stretching
  2. 5 minutes walking

Work Out
60 seconds running/90 seconds walking X 8

Cool-down

  1. 5 minutes walking
  2. Stretching

Results
Total time: 29:32
Total distance: 2.68 miles

Summary: I don’t know why I went 29:32 instead of the usual 28:30; the app on my phone is messed up or something. Oh well. Anyways, another good run tonight. I was getting stomach cramps. I attribute that to not enough water in the hours directly preceeding my run. Gotta work on that.

CS

69

P.M. Thu 29 Aug 13 - The Juggernaut Method, Bench: 10’s Deload

Warm-up

  1. PVC roll upper and lower back
  2. Stretching
  3. Juggernaut Method warm-up
  4. Shoulder capsule opener

Bench Press
2 X 10 X 45
1 X 5 X 95 (40%)
1 X 5 X 120 (50%)
1 X 5 X 140 (60%)

Fooled around with some more cleans and snatches and left.

CS

70

Programming update: Starting 29 September, I’ll be using the Military Athlete Operator Sessions in addition to the Couch to 5k and 5k to 10k programs. This is actually great timing because the 8’s wave will have just ended so I can jump right into the Operator Sessions. The running programs will go 15 weeks and I’ll follow the Operator Sessions for 15 weeks. I chose 15 weeks because it runs right up against the time that I would most likely leave for college, if I end up going to Southern Illinois. Plus, I’m broke right now, so I need a few more weeks to save up some money to pay for the subscription and some new Reebok Nanos.

The Operator Sessions are like CrossFit, but different. They don’t incorporate any high-rep olympic lifts, kipping anything, almost nothing is for time, and there’s actual periodization. Here’s the real explanation from the website:

[i]HOW DOES MILITARY ATHLETE PROGRAMMING DIFFERS FROM CROSSFIT?

- Focus in on field performance, not gym performance: CrossFit is “the sport of fitness” - and gym numbers/exercises are paramount. We understand that for Military Athletes, all that matters is outside performance. This allows us to constantly modify/change/improve our programing as we learn and evolve.

- Programming Detail: Military Athlete training sessions are thoroughly periodized, programmed and designed. Nothing is random about our training sessions.

- Fluid Periodization: Military Athlete mesocycles have a cyclic emphasis which rotates between strength, work capacity and stamina. To our knowledge, typcial CrossFit programming does not deploy periodization or mesocycles of any type.

- Bias toward Strength: Military Athlete programming has a bias towards relative strength, as opposed to the work capacity emphasis of CrossFit programming.

- Volume and Training Session Length: Military Athlete programming pushes more volume, and its training sessions are longer than typical CrossFit WODs. Strength and Work Capacity sessions are designed to be 60 minutes long. Stamina Sessions can be 60-120 minutes long, and include 2-a-days.

- Training Schedule: The Military Athlete Base Fitness training schedule is typically 4 days on, 3 days off, as opposed to the 3:1 CrossFit WOD schedule.

- Durability Included: Mobility and durability drills are included in these training sessions, sometimes worked into strength circuits, and sometimes worked into durability-only circuits.

- Focused Core Strength Training: Several sessions included dedicated and focused core strength training circuits. We believe a strong midsection is essential to durability and our programming reflects this.

- Not every training session or circuit is a race: Circuits or other training session parts which are ?for time? or are to be sprinted through are clearly indicated in this training plan. Unless the training plan calls for ?for time? or ?sprint effort? work briskly, not frantically. In general, these sprint efforts will be relegated to parts of Work Capacity training sessions.[/i]

I like the ideas and can’t wait to put them into practice.

CS

71

P.M. Sun 1 Sep 13 - The Juggernaut Method, Squat: 8’s Wave Accumulation

Warm-up

  1. PVC roll everything
  2. Band traction hamstring
  3. Band traction hip flexor
  4. Hip capsule opener
  5. Juggernaut Method warm-up

Box Squat to Box Jump
1 X 3 X 30"
6 X 3 X 34"

Squat
2 X 10 X 45
2 X 5 X 135
1 X 3 X 185
8 X 5 X 220 (65%)

Notes: All sets were done performed with no belt and 75 seconds of rest between each set.

Did some lower back and abs and had to get to my grandma’s house for dinner. Overall, pretty solid day.

CS

72

Is the juggernaut method time consuming? It looks like you are just working up to one lift. Are you doing any other assistance work?

73

[quote]CSEagles1694 wrote:
John Mayer concert last night was amazing. Still can’t get over how awesome it was. OHP workout in a few.

CS[/quote]

This log just became gay.

74

[quote]trivium wrote:
Is the juggernaut method time consuming? It looks like you are just working up to one lift. Are you doing any other assistance work?[/quote]

It’s time consuming depending on what week it is. I still do assistance work, but the last few weeks have been really hectic, so I’ve been hitting the main lift, a little assistance, and leave. As long as I get the main lift and the most important assistance work, then I’m fine. Sometimes the weight is too high for me to just jump into with no other warm-up sets, so I do my own couple of warm-up sets and then I get to the work sets.

CS

75

Nice!
I need to incorporate box jumps into my training.

76

[quote]jasmincar wrote:

[quote]CSEagles1694 wrote:
John Mayer concert last night was amazing. Still can’t get over how awesome it was. OHP workout in a few.

CS[/quote]

This log just became gay.[/quote]

^For your time^

I’m sorry.

CS

77

P.M. Tue 3 Sep 13 - The Juggernaut Method, Bench Press: 8’s Wave, Accumulation

Warm-up

  1. PVC roll upper and lower back
  2. Stretching
  3. Juggernaut Method Warm-up

Bench Press
2 X 10 X 45
2 X 10 X 95
2 X 5 X 135
8 X 5 X 160 (65%)

Notes: 75 seconds of rest between each set.

Push-ups with 20 lb. Weighted Vest
1 X 15 X BW +20
1 X 25 X BW +20

Notes: Did these with my hands on a couple of 25 lb. plates for a deficit.

Close-grip Low Cable Rows/Reverse Dumbbell Flies Superset
3 X 12 X 120/3 X 12 X 10s

Dumbbell Shrugs
3 X 15 X 85s

EZ Bar Curls
1 X 12 X 30
1 X 12 X 40
1 X 12 X 50

Notes: Pretty solid workout today. I liked the weighted push-ups; gave me a good stretch and contraction.

CS

78

P.M. Fri 6 Sep 13 - The Juggernaut Method, Deadlift: 8’s Wave, Accumulation

Warm-up

  1. PVC roll everything
  2. Band traction hamstring
  3. Band traction hip flexor
  4. Hip capsule opener
  5. Juggernaut Method warm-up

Seated Box Jump with 20 lb. Weighted Vest
1 X 1 X 30"
4 X 3 X 32" (75%)

Deadlift
2 X 5 X 135
1 X 5 X 185
8 X 5 X 250 (65%)

Notes: No belt, double overhand grip and 75 seconds rest between each set.

Kettlebell Bulgarian Split Squats
3 X 10 X 25’s

Glute-ham Raises
3 X 10 X BW - light band

45 Degree Back Extensions
3 X 12 X BW +15

Low Pulley Pull-ins
4 X 12 X 50

Summary: Solid-ass workout today. Feeling strong. Think I might go back to Quads tomorrow for an OHP workout.

CS

79

P.M. Sat 7 Sep 13 - The Juggernaut Method, Overhead Press: 8’s Wave, Accumulation

Warm-up

  1. PVC roll upper and lower back
  2. Juggernaut Method warm-up
  3. Shoulder capsule opener

Overhead Press
2 X 10 X 45
1 X 5 X 65
1 X 1 X 85
8 X 5 X 105 (65%)

Notes: Shoulders were pretty fried after this.

Rolling Dumbbell Tricep Extensions
3 X 12 X 30s

Shoulder Shocker

  • Plate Front Raises: 25 lb.
  • Side Laterals: 10s
  • Dumbbell Power Cleans: 10s

Notes: Shoulders = done.

Wide-grip Lat Pulldowns
3 X 12 X 105

Straight Bar Tricep Pushdowns
4 X 15 X 60

Summary: Great workout today. I’m happy with the way the Juggernaut Method is going.

CS

80

P.M. Mon 9 Sep 13 - The Juggernaut Method, Squat: 8’s Wave, Intensification

Warm-up

  1. PVC roll everything
  2. Band traction hamstring
  3. Band traction hip flexor
  4. Hip capsule opener
  5. Juggernaut Method warm-up

Box Squat to Box Jump
1 X 3 X 30"
1 X 2 X 34"
5 X 3 X 39" (85%)

Squat
2 X 10 X 135
2 X 5 X 135
1 X 3 X 200 (60%)
1 X 3 X 225 (67.5%)
8 X 3 X 245 (72.5%)

Notes: No belt and 2 minutes rest between each set. About six out of the eight sets felt normal; a couple of them felt slow. Oh well, just gotta stay tighter.

Reverse Barbell Lunges
1 X 10 X 45 (each leg)
1 X 10 X 65 (each leg)

Glute-ham Raises
3 X 10 X BW - light band

45 Degree Back Extensions
3 X 12 X BW +15

Ab Wheel
3 X 12 X BW

Notes: Tonight’s squat session wasn’t great, but it was enough to make me leave the gym satisfied. Bench tomorrow.

CS