JJ camp is over. I’ve been thinking a lot about my weight lifting routine.
HP Mass would be great, but raping it to just 2 lifting days would take away the whole point of the program (HFT). So, that’s out.
I could be doing what I did, which is try to better my 3RM on main lifts from week to week, but I would be stalled in no time and there would be no periodization what so ever. So, that’s not good either.
I could do 5/3/1 two times a week. I’m thinking of 2 main lifts and maybe just 1 or 2 added exercises per day, 2 times a week .
But what I would like to try is juggernaut method. I could do 2 main lifts with just 1 or 2 added exercises per day, 2 times a week. What is good about the program, is the periodization with 10’s, 8’s, 5’s and 3’s all with separate deload weeks. The more I think about it, the more I like the idea. One cycle would last at least 16 weeks. Fuck, I’m giving it a try. If someone has good info or experience to share about it, I will be glad to take notes. I’m starting next Saturday.
2a) Inverted row, 5 x 10 x BW
2b) BP, 5 x 10 x 50 kg
2c) Squat, 5 x 10 x 50 kg
2d) GHD -sit-up, 5 x 10 x BW
Notes:
2b) walk in the park
2c) lot harder than BP, my squats really suck
2d) did these after 2 week break. My abs came so sore, that I woke up at night each time I rolled over. Cliffnotes to myself: Must not take brakes from these!
[quote]Oregand wrote:
Good looking training man, the Jugger style training seems to agree with you.[/quote]
Thanks man. And thanks for stopping by.
I’ve read the book and it’s suggestions about the 2-day variation. I’m doing it little bit differently though, since I’m doing 2 main lifts with TJM and not just one and the other as accessory. And I’m not doing AMAP reps in the last sets except in the realization week (week 3). This program feels pretty good and it keeps me at least the next 16 weeks from changing my program ;o>. I hope people give me shit, if I do that.
2a) Chins, 5 x max x BW, 8-8-8-8-8 => 40 reps
2b) OHP, 5 x 10 x 32,5 kg
2c) DL, 5 x 10 x 63 kg
2d) GHD -sit-up, 5 x 10 x BW
Notes:
2a) chins have come down a bit after about 2 weeks break. Not much though.
2b) not too hard, not too easy, just right
2c) I wasn’t as focused as I should have been. I was just repping.
2d) felt these while doing, but didn’t became sore, at least yet.
2a) Inverted row, BW x 10-11-11-11-11 => 54 reps
2b) BP, 5 x 45, 5 x 55, 3 x 10 x 50 kg
2c) Squat, 5 x 45, 5 x 55, 3 x 10 x 50 kg
2d) GHD -sit-up, 5 x 10 x BW
Notes:
2b) pretty easy
2c) lot harder than BP, started to feel proper glute activation near the end of the longer sets
2d) I don’t get sore anymore after doing these.
2a) pull-ups, 5 x max x BW, 8-8-8-8-8 => 40 reps
2b) OHP, 5 x 30, 5 x 32,5, 3 x 10 x 35 kg
2c) DL, 5 x 60, 5 x 65, 3 x 10 x 70 kg
2d) GHD -sit-up, 5 x 10 x BW
Notes:
2a) pull-ups were same as chins couple of WO ago, so back strength is gettin back up.
2b) easier than I thought.
2c) this was good. I could cancentrate more on technique than last time.
2d) thinking of switching these for somethin else in 8’s weeks, maybe to ab-wheel roll-out.
Everyone else at home is sick and I’m wasn’t feeling 100%, but decided to get the work done. WO was good considering that and right move looking back (still not sick).
2a) Inverted row, BW x 12-13-13-13-13 => 64 reps
2b) BP, 5 x 42,5, 3 x 50, 1 x 57,5, 15 (AMAP) x 63 kg
2c) Squat, 5 x 42,5, 3 x 50, 1 x 57,5, 14 (AMAP) x 62,5 kg
2d) GHD -sit-up, 5 x 10 x BW
Notes:
2a) reps are getting higher, sets have been before normally 10 to 11 reps
2b+c) after hitting these reps to the spreadsheet, it gives me the same 1RM estimates as they were before starting (did 3RM’s) this program. I’m not really worried about not progressing after 3 weeks training. My lifts before were pretty much all-time-highs, so I’m not expecting miracles to happen this soon. Let’s see results after all 16 weeks.
2a) chin-ups, 5 x max x BW, 9-9-9-9-10 => 46 reps
2b) OHP, 5 x 27,5, 3 x 32,5, 1 x 37,5, 12 (AMAP) x 40 kg
2c) DL, 5 x 53, 3 x 63, 1 x 73, 18 (AMAP) x 80 kg
2d) GHD -sit-up, 5 x 10 x BW
Notes:
2a) last time I got only 40 chin-ups, so 46 is good.
2b) little disappointed, thought I could’ve done better
2c) didn’t know what to expect, 15 was my goal, so 18 is good.
2d) nothing special
Took 53 mins.
Next week is deload. Although I have BJJ camp coming up next weekend and that isn’t nowhere near deload. The black belt leading the weekend is merciless. I’ve been to his camp once before. I probably have to continue my deload over the next week also.
[quote]SamMcLoughin wrote:
How long have you been doing BJJ?[/quote]
Just over a year. I’m still a white belt.
This is my post from one thread in the Combat forum about what I’ve done before:
[quote]
TKD for about 1 year when I was 14-15 years, too much kicking for my liking so I started also boxing
boxing about 2 years from 15 to 17, not competing
kickboxing about 6 years from 17/18 to 23, not competing
boxing again for about 1 year in different town
then total break from MA for about 12 years, fuck, I really regret this time period
started training hokutoruy jiu jitsu 1,5 years ago at age of 39, yes I’m old too
started training BBJ 1 year ago
I’m really glad I started training MA again. But I’m also really sad, that I lost the ball for so long, when I was at my best age. Sorry gyus, had to write this shit down, so I’d never stop training again.?[/quote]
That’s quite enough for my recovery ability. I’m trying to keep workouts as simple and most bang for the buck as possible and still get 2 total body strength workouts per week.
My training schedule looks pretty much like this:
Mo: Ju-jitsu (Hokutoryu)
Tu: Off
We: TJM, 2 main lifts (BP & squat) with TJM, no AMAP’s except realisation week
Th: Ju-jitsu (Hokutoryu)
Fr: Off
Sa: TJM 2 main lifts (OHP, DL) with TJM, no AMAP’s except realisation week)
Su: BJJ
I have possibilities to practise BJJ on Tuesdays and Fridays also, but with two small kids at home, this is best I could negotiate with my wife. Some weeks I might do BJJ twice and JJ once depending little on my work.
Feeling really run down after last weeks realization week and Sundays BJJ and Mondays JJ training, which were really hard, especially when they were back to back days. As they say, age doesn’t come alone. Recovery ability sure isn’t getting any better.
Went to gym, warmed up, throwed medicine ball and did some neural charge exercises to loosen muscles up a bit. Streched at the end.
Feeling little better this morning. Today I’ll rest also, because tomorrow is grappling day again (nogi).
2a) Inverted row, BW x 12-12-12-12-12 => 60 reps
2b) BP, 5 x 8 x 62,5 kg
2c) Squat, 5 x 8 x 60 kg
2d) Ab-wheel, 5 x 8 x BW
Notes:
2a) 4 reps less than before deload week. Will get better.
2b) felt alright although first couple of sets were bit off. Could’ve probably done 10 - 12 reps in the last set.
2c) after the 1st set I tought, that this will be tough and so it was, but not as hard as I thought. I was going unnecessery low in my first 4 sets. I took video of the 4th and 5th set. And you can tell the difference, which also was noticeable under the bar. In the 4th set I was leaning too much forward in most of the reps.
2d) haven’t done these for ages. 8 reps were pretty much what I could do fo 5 sets. Looking to increase the rep numbers.
2a) pull-ups, 5 x max x BW, 8-8-7-8-8 => 39 reps
2b) OHP, 5 x 8 x 37,5 kg
2c) DL, 5 x 8 x 83 kg
2d) Ab-wheel, 5 x 8 x BW
Notes:
2a) from the 1st set I knew this day wasn’t a good one training wise, very sluggish
2b) this was actually by far the best exercise of the day.
2c) didn’t feel very strong on this one either.
2d) nothing special
Camp had 3 BJJ lessons (each 1,5 h) and 2 submission wrestling lessons (also 1,5 h each). Everything went fine, learned lots of good techniques and didn’t get hurt. I feel pretty tired now and that’s why I’ll take couple of resting days before starting to lift again.
One month has passed. I’ve took some time of training (cabin holidays, christmas etc.). I’ve been going to my JJ and BJJ classes, done few KB workouts and long walks.
BW was up to 78 kg after Christmas, but now it’s back to more normal being under 75 yesterday morning.
7.1.2012 JUGGERNAUT METHOD
Cycle 1, 8’s, week 2 (Intensification week), day 1
Hang snatch, 4 x 3, 35 kg + dynamic stretching
2a) Inverted row, BW x 11-11-11-12-12 => 57 reps
2b) BP, 3 x 60, 3 x 65, 3 x 8 x 70 kg
2c) Squat, 3 x 55, 3 x 62,5, 3 x 8 x 67,5 kg
2d) Ab-wheel, 5 x 8 x BW
Notes:
2a) reps down again after the break
2b) surprisingly good, haven’t lost much strength
2c) before the workout I thought, that I’m not able to pull thru with this, because of the break. It was tough, but got it. First working set was the hardest. Should have squatted more WU sets.
2d) my abs are very angry at me at the moment (while writing this).
Cycle 1, 8’s, week 2 (intensification week), day 2
Hang snatch, 4 x 3, 35 kg + dynamic stretching
2a) chin-ups, 5 x max x BW, 9-8-7-7-7 => 38 reps
2b) OHP, 3 x 35, 3 x 40, 3 x 8 x 42,5 kg
2c) DL, 2 x 3 x 85, 3 x 8 x 90 kg
2d) Ab-wheel, 5 x 8 x BW
Notes:
2a) Fucking pauses in the training, they always reset my chins and pull-ups to this level. Must not take too much time off.
2b) hard, but ok. Just the right weight to use
2c) same as above
2d) my abs were still hurting a lot, especially because I had to do more ab work on Monday in JJ training.
It’s been long time since I posted last time. I’ve been training whole time, but I had to give up the Juggernaut method. Too much irregularities in my life at the moment to complete it as it should. Work buddy of mine is doing it right now and he is getting good results with it. He’s not having any other activities so he can do it 4 times a week.
I’m getting back to the method, which I’ve done before. It’s basicly ramping 6 sets to 3RM with the big lifts (OHP, BP, DL, squat) with only 2 accessory exercises (back and abs).
Good sides are that this tolerates pauses in training, don’t take too long and doesn’t fry your CNS too much (with only last set of 3 being taxing). Bad sides are that it doesn’t have progression in itself (weights get heavier only if I improve), might get boring etc.
To tackle to bad sides I can vary the exercises a little (same movement pattern) once I stall and/or switch reps for some other number (5 to 8RM) while doing less sets to keep the volume in check. What I won’t give up on is ramping sets and the giant set style, which saves time, but gives enough rest between the same exercise. I usually take longer rest before the heaviest sets.
Day 1
Hang snatch 4 x 4
2a) Inverted row 6 x max x BW
2b) Bench press 6 sets to 3RM
2c) Squat 6 sets to 3RM
2d) Abs 6 sets
Day 2
Jump squat 4 x 4
2a) Chins 6 x max
2b) OHP 6 sets to 3RM
2c) DL/power clean (every other week) 6 sets to 3RM
2d) Abs 6 sets