T Nation

JLone's Juggernaut Log


#1

Day 1: 10/10/11

Bench Press:
10*205
10*205
10*205
10*205
10*205

Decline Press:
12*185
10*185
10*185
10*185

3 Stage Cable Flies:
10*10*10*20
10*10*10*20
10*10*10*20
10*10*10*20

Close Grip Bench:
6*185
6*185
6*185

Skull Crushers:
4*100
5*100

Overhead Ext:
8*100
8*100
6*100


#2

Day 2: 10/11/11

Dead lift:
10*225
10*225
10*225
10*225
10*225

Good Mornings:
10*45
10*45
10*45

50 Pull Ups:
12+8+6+6+6+6+6

Dumbbell Row:
10*75
10*75
10*75

Cross Body Hammer Curls:
40*8
40*8
40*8
40*8

Weighed Crunch:
30*10
30*10
30*10


#3

Day 3: 10/13/11

OHP:
10*115
10*115
10*115
10*115
10*115

Lat Raise:
10*32.5
10*32.5
10*32.5
10*32.5
10*32.5

Cable Face Pulls:
12*60
12*70
12*70
12*70
12*60

Incline Delt Raise:
15*15
15*15
15*15

Overhead Ext:
10*100
40*6 (one arm)
40*6 (one arm)
40*6 (one arm)

Lean-Away Cable Lat Raises:
12*20
12*20
12*20

Dips:
bw*15
bw*15
bw*10


#4

Day 4: 10/15/11

Squat:
10*185
10*185
10*185
10*185
10*185

Hack Squat:
10*185
10*185
10*185

Leg Press:
10*225
10*225
12*225
12*225

Decline Situps:
bw*15
bw*15

Weighed Abs:
25*15
25*15
25*15

Seated Calf Raises:
10*135
10*135
10*135


#5

Day 5, Week 2: 10/17/11

Bench Press:
5*180
5*205
10*225
10*225
10*225

Decline BB Press:
12*225
12*225
10*225
10*225

3 Stage Cable Fly:
10*10*10*20lb
10*10*10*20
10*10*10*20
10*10*10*20
10*10*10*20

Close Grip Decline Press:
8*185
8*185
8*185

Skull Crushers:
8*100
8*100
6*100
8*90
6*90


#6

Day 6, Week 2: 10/18/11

Dead Lifts: (seemed like less total work then last week even though weight increased)
5*225
5*225
10*245
10*245
10*245

Good Mornings:
6*135
10*45
10*45
10*45
10*45

50 Pull Ups:
12+10+8+6+5+4+4 (did not realize until now that this does not equal 50)

Dumbbell Row:
10*75
10*75
10*75
10*70
10*70

Cross Body Hammer Curls:
40*8
40*8
35*8
35*8


#7

Day 7, Week 2: 10/20/11

OHP:
5*100
5*115
10*125
10*125
10*125

Lat Raises:
10*32.5
10*32.5
10*32.5
10*32.5
10*32.5

Cable Face Pulls:
12*60
10*70
10*70
10*70
10*70

Incline Raise:
15*15
15*15
15*15

Dips:
BW*15
BW*15
BW*15

One Arm Overhead Ext:
8*40
8*40
8*40

Lean Away Cable Raise:
12*20
12*20
12*20

Seated Machine Shrugs:
6*405
6*405
8*315
8*315
8*315


#8

Day 8, Week 2: 10/21/11

Squat:
5*170
5*195
10*210
10*210
10*210

Hack Squat:
8*225
8*225
8*225
8*225
8*225

Leg Press:
10*315
8*315
8*315
8*315
8*315

Wt. Abs:
25*15
25*15
25*15

Hypers:
BW*10
BW*10
BW*10


#9

Day 8, Week 3: 10/24/11

Bench Press:
5*165
3*200
1*230
17*250

Decline BB Press:
10*225
8*225
8*225
8*225
8*225

3 Stage Cable Fly:
10*10*10*20
10*10*10*20
10*10*10*20
10*10*10*20
10*10*10*20

Close Grip Decline Press:
6*185
6*185
6*185
6*185
6*185

Dips:
15*BW
15*BW
15*BW
15*BW
15*BW


#10

Day 9, Week 3: 10/25/11

Dead Lifts:
5*185
3*220
1*255
18*275

Good Mornings:
12*45
12*45
12*45
12*45
12*45

50 Pull Ups:
12+8+6+6+5+5+4+4

Dumbbell Row:
12*75
10*75
10*75
10*70
10*70

Hammer Curls:
10*35
10*35
8*35


#11

Day 10, Week 3: 10/27/11

OHP:
5*95
3*110
1*130
19*140

Lat Raises:
10*35
10*35
8*35
8*35
8*35

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

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

Lean Away Cable Rows:
10*20
10*20
10*20

Skull Crushers:
8*110
8*110
8*110

One Arm Overhead Ext:
5*40
6*35
6*35

DB Shrugs:
12*100
12*100
12*100
12*100
12*100


#12

Jesus H that's a lot of volume. Seems like you have more than enough time to recover though. What made you choose Juggernaut Training? I'm assuming that's what you're doing here.


#13

I choose Juggernaut because left to mine own devices I usually gravitate towards sets of 3-5 reps on all big movements. I thought the Juggernaut system with the 10,8,5,3 would change things up for me with the 10's and 8's. I had never heard of the system until browsing the threads a couple months ago, bought the E-book, and found the Excel sheet with the equations on line for free. Not that Chad Wesley Smith will read my log but I would include the Excel sheet with the E-book upon purchase which would have saved me the hassle.

So far the 10's wave has been a piece of cake but that might be by design. I am sure that by saying that I am going to pull foot from mouth in the 5 and 3 wave as it ramps up to higher intensity. Also, since I was able to get any where from 12-19 reps in my AMAP sets my weights for the 8 wave have already adjusted to become much higher.

As for the volume comment, I am in and out of the gym in 60 minutes or less which is the usual gauge I use for volume. I had thought about treating my reps on every lift like the waves and decrease them as the wave decreases. What I mean by this is that I now do 12-8 reps for all assistant work but as I drop to the 8's wave maybe I will drop to 10-6 and so on.


#14

Day 11, Week 3: 10/29/11

Squat:
5*155
3*185
1*215
12*235

Hack Squat:
8*225
8*225
*Puked in gym garbage

I am going to count this day as the start of my deload week. The AMAP set will stand but I feel like poo.


#15

Day 12, Week 4: 11/02/11 (Deload week)

After three full days of sitting on my ass I am going to do the remaining three deload days with a regular intense Saturday squat day and be back on track for the start of the 8 wave on Monday.

Bench:
5*135
5*225
5*225

Decline Press:
5*225
5*225
5*225

3 Stage Cable Fly:
10*10*10*20
10*10*10*20
10*10*10*20

Close Grip Decline Press:
8*185
8*185
8*185

Dips:
15*BW
15*BW
15*BW


#16

Day 13, Week 4: 11/03/11 (Deload week)

Dead lifts:
5*145
5*185
5*225

Good Mornings:
12*45
12*45
12*45

Pull Ups:
12+7+6

Dumbbell Row:
6*60
6*60
6*60

Hammer Curls:
10*30
10*30
10*30

Pull Through:
10*40
10*40
10*40


#17

Day 14, Week 4: 11/05/11 (end of first month, 10 wave)
I finished up with the squat deload then did a regular intensity legs day.

Squat:
5*135
5*185
5*185

Squat Lockouts:
5*405
5*405
5*405
5*495
5*495

Hip Sled:
8*405
8*405
8*405
8*405
8*405

Wt Abs:
25*15
25*15
25*15

Hypers:
bw*10
bw*10
bw*10


#18

Week 5: 11/07/11 (Start of 8 wave)

Bench:
8*230
8*230
8*230
8*230
8*230

Incline BB Press:
5*225
5*225
5*225
5*225
5*225

3 Stage Cable Fly:
10*10*10*20
10*10*10*20
10*10*10*20
10*10*10*20
10*10*10*20

Decline Close Grip Bench:
8*185
8*185
8*185

Cable Rope Press Downs:
15*100
12*140
10*140

Dips:
BW*12
BW*10
BW*12


#19

Week 5: 11/08/11 (8 Wave)

Dead Lift:
8*265
8*265
8*265
8*265
8*265

Yates Row:
8*225
8*225
8*225

Weighted Pull Ups:
bw+30*5
bw+30*5
bw+30*5
bw+30*5
bw+30*5

Cable Rows:
8*200
8*200
8*200

Pull Throughs:
10*40
10*40
10*40

Hammer Curls:
8*45
8*40
8*40


#20

pullthroughs 40 lb for 10 reps?