T Nation

High Frequency


#1

After my last log using the Juggernaut Method wave 10 and wave 8 for a total of 8 weeks my lifting partner bombed out on me and I don't blame him. I like the Juggernaut method for its ability to give the user a solid base of strength and I think it is perfect for noobs. My brother personally still uses it and is going to finish up the 5 and 3 wave but I am going to take a different approach.

In this thread I will toy around with high frequency training and eating my face off. The general idea will be to get in the gym and do a push, pull and level change movement 3-6 days per week. On top of that I will be adding in AM workouts for any axillary lifts that I feel will help me.

Stats:
Body Weight: 205
Height: 5'9"
Current Body Fat: 16.5% (taken using home calipers and bio-impedance so probably not accurate)

Here is the Last thread I mentioned if interested:
http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/jlones_juggernaut_log


#2

12.5.11 AM workout (Coming off a deload week)

Machine Incline Press: (light)
10*135
10*135
10*135

Hip Sled: (light)
10*225
10*225
10*225

Neck flexion:
10*25
10*25
10*25

Neck Extension:
10*25
10*25
10*25

Forearms Flexion:
45*25
45*25
45*25

Forearm Extension:
20*15
20*15
20*15

Ab Wheel:
bw*15
bw*15
bw*15


#3

12.5.11 PM workout

Squats:
Warm ups
3*295
3*295
3*295
3*295
3*295
1*315

Rack Pulls:
3*315
3*315
3*405
3*405
3*405
3*315

Over Head Press:
3*205
3*205
3*205
3*205
3*205
1*225


#4

12.7.11 AM workout

Seated Calf Raises:
105*15
105*15
105*15
105*15
105*15

Straight Arm Pull Downs:
50*12
50*12
50*12

Dips:
BW*15
BW*15
BW*15

Hammer Curls:
40*10
40*10
40*10

Forearm Extension:
20*12
20*12
20*12

Forearm Flexion:
45*25
45*25
45*25

Neck Extension:
25*10
25*10
25*10

Neck Flexion:
25*10
25*10
25*10


#5

12.7.11 PM workout

Bench Press:
3*315
3*315
3*315
3*315
3*315
1*350

Smith Machine Shrugs:
8*315
3*405
3*405
5*315
5*315
5*315

Jump Squats:
5*225
5*225
5*225
5*225
5*225 (felt like puking after 4th & 5th set)


#6

12.9.11 AM workout

Dips:
BW*15
BW*15
BW*15

2 stage Cable Flies:
10*10*30
10*10*30
10*10*30

Lean Away Lateral Cable Raises:
12*30
12*30
12*30

Straight Arm Pull Overs:
12*50
12*50
12*50

Hammer Curls:
10*40
10*40
10*40

Cable Reverse Flies:
10*20
10*20
10*20

Calf Raises:
12*135
12*135
12*135


#7

12.10.11 PM workout

Weighted Pull Ups:
3*250 (bw+45)
3*250
3*250
3*250
3*250
3*250
3*250
3*250

Incline Press:
5*225
3*245
3*245
3*265
3*265
2*265

Hip Sled:
5*405
5*495
5*495
5*495
5*495
5*495


#8

12.12.11 AM workout

Dips
15*bw (205)
15*bw
15*bw

Lean away Cable Raises:
12*30
12*30
12*30

Incline Lateral Raises:
15*15
15*15
15*15

Straight Arm Cables Pull Downs:
12*50
12*50
12*50

Weighted Crunches:
15*25
15*25
15*25

Hypers:
12*bw
12*bw
12*bw

Hip Sled Calf Raises:
15*225
15*225
15*225


#9

Personally I didn't like the juggernaut method...it takes so much time to get to low reps you get bad at them and then you immediately switch to high-reps (10), you are then very bad at them. The percentage were out of whack for me also.

Anyway I'll be following this.


#10

That was the consensus of the people that I rallied into trying it. It worked very well for the beginners like my brother who hasn't picked up a weight in earnest in years. My lifting partner hated it and I fell somewhere in the middle.

The projected maxes where spot on for me but my brother said they were too high for him so he always went in on deload week and did a quick test out. I think the projections are subjective and just slightly high but that pushes you to consider higher PR's.


#11

12.12.11 PM workout

Squat:
warm up
1*315
1*315
1*335
1*355
1*355
3*315
3*315
3*315

Rack Pulls:
warm up
1*405
1*405
1*405
3*365
3*365
3*315

Over Head Press:
Warm up
3*225
3*225
3*225
3*225
3*225
1*245
1*245


#12

12.14.11 AM workout

Hammer Strength Incline Press:
10*135
10*135
10*135

Hammer Strength Low-Row:
10*135
10*135
10*135

Seated DB Lateral Raises:
10*30
10*30
10*30

Incline DB Lateral Raises:
15*15
15*15
15*15

Seated Calf Raises:
12*135
12*135
12*135
12*135
12*135

Hypers:
10*bw
10*bw
10*bw

Weighted Crunches:
15*25
15*25
15*25

Forearm Extension:
10*20
10*20
10*20

Forearm Flexion:
25*45
25*45
25*45


#13

12.15.11 PM workout

Bench Press:
warm ups
3*315
3*315
3*315
3*315
3*315

Weighted Pull Ups:
3*250 (bw 45)
3*250
3*250
3*250
3*250

Squats:
5*225
5*225
5*225
5*225
5*225


#14

12.16.11 AM workout

Fuck it.

I typed this day up and the internet ate it. But if your starting to get the idea all morning session look alike.


#15

12.16.11 PM workout

Squats:
warm up
3*315
3*315
3*315
3*315
3*315
1*365
1*365

Over Head Press: (Wide Grip)
warm up
5*155
5*155
5*155
5*155
5*155

HS Low Row:
6*315
6*315
6*315
6*315
6*315


#16

12.19.11 AM workout

Crunches:
15*bw
15*bw
15*bw

Reverse Crunch:
15*bw
15*bw
15*bw

Straight Arm Pull Downs:
12*70
12*70
12*70

Face Pulls:
12*70
12*70
12*70

Hypers:
15*bw
15*bw
15*bw

Calf Raises: (on hip sled)
15*250
15*250
15*250

Forearm curls:
25*45
25*45
25*45

Reverse Forearm Curls:
10*20
10*20
10*20


#17

12.19.11 PM workout

Squat:
warm up
1*365
1*365
1*365
3*315
3*315
3*315
3*315

Rack Pulls:
warm up
5*315
5*315
5*315
3*365
1*415
1*415

Bench:
warm up
3*265
1*325
1*325
1*345
1*355
1*365
1*375
0*385 (missed it)


#18

12.21.11 AM Workout

Still pretty beat up from Monday's PM workout. Did an extended warm up then a short 30 minute workout.

Crunches:
25*bw
25*bw
25*bw

Rope Crunches:
15*100
15*100
15*100

Hypers:
12*bw
12*bw
12*bw

Seated Calf Raises:
15*135
15*135
15*135
15*135
15*135

Forearm Curls:
25*45
25*45
25*45

Forearm Extensions:
12*20
12*20
12*20


#19

12.21.11 PM Workout

Hammer Strength High Row:
warm up
5*315
5*365
5*365
5*365
5*365

BB Shrugs:
warm up
8*315
5*365
5*365
5*365
5*365

Jumping Squats:
warm up
5*225
5*225
5*225
3*225 (didn't feel right)
5*225

Strict Shoulder Press:
long warm up
5*185
5*185
5*185
5*185
5*185


#20

12.23.11 AM Workout

Crunches:
25*bw
25*bw
25*bw

Reverse Crunches:
15*bw
15*bw
15*bw

Rope Crunches:
15*100
15*100
15*100

Hypers:
15*bw
15*bw
15*bw

Seated Calf Raises:
15*135
15*135
15*135
15*135
15*135

Dips:
15*bw
15*bw
15*bw

Straight Arm Pull Downs:
12*75
12*75
12*75

Forearm Curls:
25*45
25*45
25*45

Forearm Extension:
12*20
12*20
12*20