Today
Snatch Grip HIgh Pull - 135,185,205,225,245,265,295x3 225x5 185x10
OH press - 135x10 185x5 205x3 225x2 225x2
Hang clean & press - 135x10 155x3x5
Voghepol rows / facepulls
16 week meet prep starts Monday
Seriously this time
Today
Snatch Grip HIgh Pull - 135,185,205,225,245,265,295x3 225x5 185x10
OH press - 135x10 185x5 205x3 225x2 225x2
Hang clean & press - 135x10 155x3x5
Voghepol rows / facepulls
16 week meet prep starts Monday
Seriously this time
Week 1
Work capacity
Squat 335x21x12 minutes
Squat 315x18x12 minutes
Bench 235x43x12 minutes
Pendlay Row - 165x15 205x12 225x8
Band pushdowns - 100 total
That’s a hell of a lot volume and capacity, nice work.
damn dude
that is a shit ton of volume
Thanks Guys, Im still feeling it my shirt weighed 25 lbs after this lol
Week 1
Work capacity
Bench - 235x50x12 minutes
Squat - 315x25x10 minutes
CGBP - 215x35x10 minutes
One arm pull downs - 4x15
Pause squat against bands - wut 335x2
Day 3 was pulling but I was at a deadlift seminar so I didn’t follow the program
Today was low volume
Squat - wut 425x1 then 315x10
Bench - wut 315x1 then 225x10
Rev DB fly - 20x20 30x2x15
Lever Row - 2pltx20 3pltx15 4pltx8
when did you stop typing juggs life?
nice work- these timed lifts- are you going for the number of reps?
or the time itself.
I stopped because I had planned to do Juggernaut as my off season work, but I find that I start to wander if Im not in a meet prep, so I decided to go back to work with Gabriel Naspinski of FTS for programming and a 16 week prep.
As far as the timed lifts its done to increase work capacity, but I am trying to beat previous numbers which makes it fun…sort of lol
Week 2 work capacity
Squat - 325x34x15 minutes
Bench - 235x53x15 minutes
Squat - 315x18x9 minutes (knee pain)
Just too much rest time in between squat sets and got cold
Swiss bar bench (American bar) 20 reps each handle 125 lbs (da pump)
Lever Rows - 1plt x 20 3plt x 2 x 12
SS with wide face pulls
Week 2 work capacity
DL - 365 against light bands x26x12 minutes
OH Press (seated) - wut 225x2
Lateral raises, Seated DB Cleans, Tri Ladder, Kayak Rows, Voghepol Rows, 1 arm cable Rows blah blah
Looks like you’re building a hell of a GPP foundation.
Thanks dude mercifully it’ll be over soon
Week 2 work capacity
Bench - wut 320x1
Bench - 235x54x15 min
Cable flys / vogehpol rows / pull downs
Tri pushdowns - 150 total
Week 2
Squat - wut 425x1
SGHP - 225x5x5
CS DB row - 50x20 80x2x15
BB SHrug - 315x3x20
Curls, DB cleans, DB laterals
Next week dead lift concentration
Training looks really strong Matty.
Thanks Dave physically I feel pretty good
Week 3
DL - 495x3x1 455x5x1 405x2x1
CGBP - 165x3 (6 sec yield) 205x3(4 sec yield) 235x5x3 (2 sec yield)
Pendlay row - 135x3x10 (6 sec yield )
Pendlay row underhand grip - 135x20
Swiss bar incline press (various grips) 125x20,15,13
Damn, lots of good work as usual.
Thanks brother…little bit of a hiccup this week with my back, but just some rest and it will be ok