Get Swole or Die Mirin'

Age - 21
Height - 6ft 2in
Weight - 105.5kg/232.5lbs
Bf - Not sure, 15% or so I reckon.

Some background:
Got into lifting as a result of tearing my meniscus doing jiujitsu in August '08, trained with it, had it repaired, rehabbed it, tore it again, had it operated on in March '11 and now I’m here, hopefully it’s all done now. I’m prettymuch back to where I was strength wise, and probably better than I have ever been in terms of my knee, since I hurt it that is.

All time PRs:
Squat - 182.5kg
Bench - 140kg
Deadlift - 245kg - done conventional, I pull sumo now.

At the moment I’m doing the Juggernaut Method, which was written by Chad Wesley Smith, just started the 5s wave, I’ll post the other top sets below

All main lift sets from the 10’s wave:

Bench:
Accumulation:
85kg x 4 x 10
85kg x 1 x 17 (+7)

Intensification:
95 x 2 x 10
Wrist wraps on:
95kg x 1 x 12 (+2)

Realization:
105kg x 1 x 12 (+2) All time PR - with belt and wrist wraps

Squat:
Accumulation:
90kg x 4 x 10
90kg x 1 x 16 (+6)

Intensification:
105kg x 2 x 10
105kg x 1 x 15 (+5)

Realization:
115kg x 1 x 12 (+2)

Overhead Press:
Accumulation:
40kg x 4 x 10
40kg x 1 x 18 (+8)

Intensification:
45kg x 2 x 10
45kg x 1 x 15 (+5)

Realization:
50kg x 17 (+7)

Deadlift:
132.5kg x 4 x 10
132.5kg x 1 x 21 or 22 (+11 or 12)

Intensification:
147.5kg x 2 x 10
147.5kg x 1 x 23 (+13)

Realization:
165kg x 23 (+13) All time PR, done with belt

All main lift sets from the 8’s wave:

Accumulation:
Bench:
92.5kg x 4 x 8
92.5kg x 1 x 10 (+2)

Squat
102.5kg x 5 x 8 (+0) â?? felt pretty sick on this day, called it at prescribed reps

Overhead Press
42.5kg x 4 x 8
42.5kg x 1 x 15 (+5)

Deadlift:
145kg x 4 x 8
145kg x 1 x 25 (+17)

Intensification:
Bench:
102.5kg x 2 x 8
102.5kg x 1 x 12 (+4) w/ belt + wraps

Squat:
115kg x 2 x 8
115kg x 1 x 12 (+4)

Overhead Press:
50kg x 2 x 8
50kg x 1 x 14 w/ belt

Deadlift:
182.5kg x 2 x 8
182.5kg x 1 x 11 (+3)

Realization:
Bench:
115kg x 8 (+0)

Squat:
127.5kg x 12 (+4) w/ belt

Overhead Press:
55kg x 14 (+6)

Deadlift:
202.5kg x 8 (+0) - All time PR

Sunday, 6th November, 2011

5’s wave - Bench Accumulation

!)Medicine ball throws
Chest pass
6kg x 6 x 2

2)Power clean and jerk
60kg x 2
70kg x 2
80kg x 5 x 1

  1. bench press
    20kg x 10
    40kg x 10
    60kg x 5
    70kg x 5
    85kg x 5 x 5
    85kg x 20 - thought this was a bit easy, then realised that the guy who gave me the spreadsheet made a typo, should have been 100kg x 6 x 5, oh well, not the end of the world.

4a) vert pull 3-4x8-12
Chins - wide grip
Bw + 20kg x 3 x 8 - PR

4b)upper back 3-4x12-15
Cable Face Pulls
130lb x 3 x 12

3)mid delt 4x8-12
dumbbell laterals
22.5kg x 4 x 8

5a)triceps 3x8-10
Overhead extension w/ fat bar
30kg x 20
40kg x 2 x 12

5b)traps 3x12-20
Barbell shrug
220kg x 3 x 10

I know NOTHING about this training method… but like your log name.

[quote]Hallowed wrote:
I know NOTHING about this training method… but like your log name.[/quote]

[quote]Hallowed wrote:
I know NOTHING about this training method… but like your log name.[/quote]

Thanks, if I had to liken it to something, I’d say it’s a mix between 5/3/1 (which I’ve also done and had success with) and linear periodization. There’s 12 weeks in a cycle, but I’ve taken out the deload, so it only takes me 9 weeks, broken down into three waves: accumulation, which is basically a high volume week, intensification, which is a more intense week, with 60% of the volume of the previous week, and realisation, which has just one top set, but it’s all out. The waves are 10, 8, 5 and 3, meaning that your work sets should be for 10, 8, 5, or 3 reps, more if you can.

Bit long winded, but that’s the best way I can describe it.

Monday, November 6th, 2011
Squat Accumulation, 5s wave

  1. Power snatch
    40kg x 3 - hang
    50kg x 3 - hang
    60kg x 4 x 1
    70kg x 2 x 1
    72.5kg x 1 - PR

  2. Squats
    20kg x 3
    40kg x 3
    60kg x 3
    80kg x 3
    100kg x 1
    117.5kg x 5 x 5
    117.5kg x 1 x 10 - with belt + wrist wraps

  3. Step ups - 18" box
    32.5kg 'bells x 2 x 8 each side - PR

  4. 45 degree back extension
    Bw + 20kg x 3 x 15

One round of:
a) Ab wheel
Bw x 15
b) Dip Bar Leg Raise
Bw x 10
c) Around The World
10kg x 10
d) dip bar leg raise
Bw x 10

Wednesday, 9th November
Overhead Press Accumulation, 5s wave

  1. Power Clean and Jerk
    40kg x 3 - hang
    60kg x 3
    70kg x 2
    80kg x 1
    90kg x 3 x 1 - pretty easy, need to pick up some oly shoes soon though.

  2. Overhead Press - w/fat bar
    35kg x 5
    40kg x 3
    52.5kg x 5 x 5
    52.5kg x 1 x 16 - w/belt an wrist wraps, probably a PR of some sort. Need to up my max again I think.

  3. Incline bench
    70kg x 13/7 - 60s rest, these were tough after the 6 sets of overhead stuff and the c + j.

4a) Plate Loaded Seated Row
170kg x 4 x 10

4b) Band Face Pulls
Mini band x 4 x 12

  1. Barbell Shrug
    220kg x 3 x 12

  2. DB Hammer Curl
    25kg x 4 x 8

Get some vids up on the youtubes of your C J form, would be interested to see.

[quote]phlegms wrote:
Get some vids up on the youtubes of your C J form, would be interested to see. [/quote]

Will do, I’ll try get 'em up on Sunday.

Friday, 11th November, 2011
Deadlift Accumulation, 5s wave

  1. Box Jumps
    32" box x 5 x 2

  2. Power Snatch
    20kg x 3 - hang
    40kg x 3 - hang
    50kg x 3
    60kg x 3
    70kg x 1

  3. Sumo Deadlifts
    177.5kg x 5 x 5
    177.5kg x 1 x 8

  4. Lying Leg Curl
    Pin 8 x 20
    Pin 10 x 15
    Pin 12 x 12
    Pin 14 x 6, drop set to pin 10 x 6, d/s to pin 7 x 6

  5. Ab Wheel
    Bw x 3 x 12

Good session, deadlifts were all pretty easy, the bar was fairly bent though, all it wanted to do was roll out of my hands, probably cost me a few reps on my last set, but I left plenty in the tank anyway.

Video of set #1 and #6 of deadlifts to come.

You sure the bent bar wasn’t caused by a gravitational swell created by your sheer swole?

[quote]phlegms wrote:
You sure the bent bar wasn’t caused by a gravitational swell created by your sheer swole? [/quote]

Could be my power belly, I won’t rule that out.

Deadlifts from today:

http://www.youtube.com/watch?v=GRScCx3rZbQ

Tight. Thick. Solid.

You looked like a monster in that video man. Strong and solid . Also what are your goals?

[quote]phlegms wrote:
Tight. Thick. Solid. [/quote]

You’re welcome for the motivation.

[quote]DazeDolo wrote:
You looked like a monster in that video man. Strong and solid . Also what are your goals?[/quote]

Thanks, at the end of this cycle, which is 5 weeks from now, I have to hit 230kg/507lb x 3, which would be nice, it’d set me up well for going forward, I’d probably just run the whole thing again, looking to hit a 6 plate pull, 4.5 plate squat and 3+ plate bench in the near future.

Sunday, 13th November, 2011
Bench Intensification - 5s wave

  1. Medicine ball throws
    Chest pass
    6kg x 6 x 2

  2. Power Clean and Jerk
    40kg x 2 - hang
    50kg x 2 - hang
    60kg x 2
    70kg x 1
    80kg x 1
    90kg x 1

  3. Bench Press
    110kg x 4 x 5

4a) Chins - wide grip
Bw + 20kg x 2 x 8
Bw + 20kg x 1 x 9 - PR

4b) Face Pulls
140lb x 3 x 12

  1. Dumbbell Laterals
    22.5kg x 4 x 9 - PR

6a) Cable Pushdowns
150lbs x 12
160lbs x 12
170lbs x 12

6b) Dumbbell Shrug w/6 Count
60kg 'bells x 3 x 12

Good session, bench was tough enough, but I can’t complain when I walk away with PRs.

Dat feeelll…when I surpass you in cleans. Hope you don’t mind me breathing down your neck brah’