T Nation

Inverted Juggernaut Method for Rugby Log


#1

Decided to try out the inverted juggernaut method this week since my season just ended, and I’m looking to get stronger, faster and more explosive for spring season. I tried the original juggernaut method last year and had pretty good results (low bar squat training max went from 285-370 throughout the program, and I PR’d after the 10’s wave as well.). Going to try out the inverted method to see if I get any better results than the original or not.

Training maxes I will be using for the 10’s wave:
Olympic High-Bar Squat: 295
Bench Press: 225
Trap-Bar Deadlift: 365
Overhead Press: 125


#2

Monday, November 20 2017
Squat Day

  • Falling Starts
    6x10yds 45sec rest
  • Box Jumps wearing 20lb vest
    30in+4 45lb plates stacked (plates are probably 1.5-2in not sure) 3x3
    30in+3 45lb plates 3x3
  • Olympic Squat
    10x5 @ 175
  • DB Split Squats
    30x8
    30x8
    30x8
  • Hypers
    45x15
    45x15
    45x15
  • Spread-Eagle sit-ups
    25x15
    25x15
    25x15
    25x15

#3

Tuesday, November 21 2017
Bench Day

  • Bench Press
    10x5 @ 135
  • Weighted Chins ss Face Pulls
    25x8/50x15
    25x8/50x15
    10x8/50x15
    10x8/50x15
  • Seated Laterals
    15x8
    15x8
    15x8
    15x8
  • DB Shrugs
    70x12
    70x12
    70x12
  • Barbell Curls ss Pushdowns
    75x8/65x10
    75x8/65x10
    75x8/65x10
  • Tempo Runs
    2x5x60yds (45 sec rest between runs, 3 min rest between sets)

#4

Thursday, November 23 2017
Deadlift Day

  • Falling Starts
    6x10yds 45 sec rest
  • Box Jumps wearing 20lb vest
    30inx2x3
    31inx2x3
    32inx2x3
  • Trap-Bar Deadlift
    10x5 @ 220
  • Heavy-Acceleration Sled Drags
    360x20yds
    360x20yds
    360x20yds
  • GHR
    BWx3x8
  • Sprinter sit-ups ss moving side plank ss toe touches
    3 rounds of 20 reps each

#5

How old are you man?


#6

Following my dude. I’ve done Inverted Juggernaut Method twice now (kind of).

I decided to change it up this year and do some 531 that wendler recommends for athletes.


#7

I am 22


#8

Friday, November 24 2017
Military Press Day

  • Military Press
    10x5 @ 75 w/1 min rest
  • Incline DB Press
    70x12
    70x10
  • DB Row ss Face Pulls
    80x12/60x20
    80x12/60x20
    80x12/60x20
    80x12/60x20
  • DB Shrugs
    70x15
    70x15
    70x15
    70x15
  • Incline Curls ss Rope Pushdowns
    30x15/80x15
    30x13/80x15
    30x8/80x15
    30x8/80x15
  • Prowler Tempos w/50lbs loaded
    2x4x30yds w/45 sec rest between runs, 3 min rest between sets

#9

What sport do you train for? Might try a 2 day a week version of 5/3/1 when I’m in-season again


#10

I play tennis, but I don’t compete. I play it for hobby and fun. Often I just cut my assistance work and just stayed with the main lifts. Can’t say I made any progress.


#11

I guess you don’t do the AMRAPs for the final set?


#12

Only on the 3rd week of the 10’s and 8’s waves, that is one of the differences between the original and inverted. Plus, I’m already sprinting and jumping at maximal effort before my lower body lifting, so going AMRAP every single week would probably be overkill.


#13

Sunday, November 26 2017
Squat Day

  • Falling Starts
    8x10yds 60 sec rest
  • Box Jumps wearing 20lb vest
    33inx2
    34inx4x2
  • Olympic Squat
    10x3 @ 200 90 sec rest (each rep was explosive with good technique, the lower reps helps prevent form break down towards the end)
  • Heavy-Acceleration Sled Drags
    370x20yds
    370x20yds
    370x20yds
  • Hypers
    50x12
    50x10
    50x8
  • Spread-Eagle Sit Ups
    30x15
    30x15
    30x15
    30x15

#14

Monday, November 27 2017
Bench Day

  • Bench Press
    10x3 @ 150 90 sec rest
  • Weighted Chins ss Face Pulls
    25x8/35x15
    25x8/35x15
    15x8/35x15
    15x6/35x15
  • Seated Laterals
    15x10
    15x10
    15x10
    15x10
  • DB Shrugs
    70x13
    70x13
    70x13
  • Barbell Curls ss Pushdowns
    80x8/67.5x10
    80x8/67.5x10
    80x8/67.5x10
  • Tempo Runs
    2x6x60yds

#15

I know it doesn’t specifically say it in the book, but I’ve personally asked CWS about this (commenting on youtube videos), He says you can do it if you feel like it. You just have to gauge how you feel.

So when you say

Plus, I’m already sprinting and jumping at maximal effort before my lower body lifting, so going AMRAP every single week would probably be overkill.

You’re probably doing it right.

I’ve read his stuff so many times, and he changes things like rest periods and reps in reserve between his juggernaut 2.0 book and pursuit of strength. I think the idea is just to get in a lot of work before the AMRAP week in a short period of time, and don’t over tax yourself.


#16

Wednesday, November 29 2017
Deadlift Day

  • Falling Starts
    8x10yds
  • Box Jumps wearing 20lb vest
    36inx5x2
  • Trap-Bar Deadlift
    10x3 @ 245 90 sec rest
  • DB Split Squats (back leg elevated)
    35x8
    35x8
    35x8
  • GHR
    BWx3x12
  • Sprinter sit-ups ss moving side plank ss toe touches
    3 rounds of 20 each

#17

Impressive, at least to me. I usually do a 3x3 at 39in, bodyweight. Not that I’m any sort of gauge/standard. I’ve always thought I had the vertical of a 2 year old baby.


#18

My personal best that I have attempted unweighted is 43 inches, I could probably do more but I’m afraid I might hurt myself if I miss, since my gym doesn’t have foam boxed yet only wood, steel and bumper plates.


#19

Friday, December 1 2017
Military Day

  • Military Press
    10x3 @ 85lbs 90 sec rest
  • Incline DB Press
    70x17
    70x12
  • DB row ss face Pulls
    85x12/35x12
    85x12/35x20
    85x12/35x20
    85x12/35x20
  • DB Shrugs
    75x15
    75x15
    75x15
    75x15
  • Incline Curls ss Rope Pushdowns
    30x15/50x15
    30x13/50x15
    30x8/50x15
    30x8/50x10 drop 35x10
  • Tempo Runs
    2x6x60yds 45 sec rest between runs, 3 min rest between sets

#20

Sunday, December 3 2017
Squat Day

  • Falling Starts
    10x10yd sprints w/75 sec rest between sprints
  • Box Jumps wearing 20lb vest
    34inx4x1
  • Olympic High-Bar Squat
    145x5
    175x3
    205x1
    220x23 (PR)
  • Heavy-Acceleration Sled Drags
    380x20yds
    380x20yds
    380x20yds
  • Hypers
    50x13
    50x8
    50x8
  • Spread-Eagle Sit Ups
    35x15
    35x15
    35x15
    35x15

Squat reps were much better than I was expecting, since my goal was to hit at least 15, also reps were even still moving explosively at the top even after the first 15 reps, so I’m pretty happy with that. Can’t wait to see how realization week is going to go for my Bench, Trap-Bar Deadlift, and Military Press.