T Nation

Give Me the Strength


#1

Well I've been lifting weights on and off for 10 years now. 10 years of doing it mostly wrong. The goal is now to do it right. First priority- get stronger. Second- get a little bigger. And in the process make it look good.
After years of 3 to 4 sets of 10-12 reps of isolation exercises I finally figured out I need to do the big 4 (or 5 with pullups) lifts. It's been about three months now that I've been tinkering with "powerlifting". I hesitate to say powerlifting since I'm weak as shit. You have to start somewhere though. After reading a couple of books I decided to make my own hybrid version using The Juggernaut Method and Wendler's 5/3/1. Sure I should just do what the fuck they say and pick one or the other...

Approximate 1RM at 6'0, 200lbs, and roughly 15% body fat:

Bench: 240 (Best ever 275)
Deadlift: 260 (estimated / best ever 240)
Squat: 280 (estimated- no idea, did 10 sets of 5 with 210)
Overhead Press: 135 (estimated, did 5 sets of 5 with 105)

So basically I am doing Wendler's 5/3/1- and adding an additional main lift with The Juggernaut Method 2.0. In the first week the Juggernaut Method calls for 5 sets of 10 or (according to 2.0) 10 sets of 5. For the lifts where I definitely need to practice my form I will do 10 sets of 5. For the bench 5 sets of 10. The squats will vary depending on the weight. In the beginning also 5 sets of 10.

Below is my planned Four day split for the first "cycle" (4 total cycles):

DAY One

Bench - TJM - 5 sets of 10 (65% 1RM)
Deadlift -5/3/1 - 3 sets of 5 (varying percentages)
DB Bench - 5 sets of 10
DB Krock Rows - 1 set of 10, 2 sets to failure

DAY Two

Squat - TJM - 5 sets of 10 (65% 1RM) (alternating Highbar / lowbar)
Overhead Press - 5/3/1 - 3 sets of 5 (varying percentages)
Leg Press - 5 sets of 10
DB curls - 5 sets of 10

REST DAY

DAY Three

Deadlift- TJM - 10 sets of 5 (65% 1RM)
Bench- 5/3/1 - 3 sets of 5 (varying percentages)
Good Mornings - 5 sets of 10
Hanging Leg Raise - 5 sets of 10
Chinups w/ 25lbs - 50 total reps

DAY Four

Overhead Press- TJM - 5 sets of 10 (65% 1RM)
Squat - 5/3/1- 3 sets of 5 (varying percentages
Dips - 5 sets of 10
Shrugs - 5 sets of 10


#2

DAY One (7 September 2015)

Bench (TJM) Sets: 5 Reps: 10
135lbs x 10,10,10,10,10

Deadlift (5/3/1) Sets: 5 Reps: 5
155lbs x 5, 180lbs x 5, 200lb x 5

DB Bench Sets: 5 Rep: 10
55 x 10, 60 x 10, 65 x 10, 75 x 10, 85 x 10

DB Rows Sets: 3, Rep: 10, Max
70 x 10, 16, 16


#3

DAY Two (8 September 2015)

Squat (TJM) (Lowbar) Sets: 5 Reps: 10
160 x 10, 10, 10, 10, 10

Overhead Press (5/3/1) Sets: 3 Reps: 5
85 x 5, 95 x 5, 110 x 5

Leg Pres Sets: 5 Reps: 10
180 x 10, 10, 10, 10, 10

DB Curls Sets: 5 Reps: 10
30 x 10, 35 x 10, 40 x 10, 45 x 5, 50 x 3

I was suppose to do leg curls after the leg press but my quads were already lit up so I decided to do DB curls since I normally don’t do bicep isolation exercises.