Been on the Juggernaut program for a while, just finished the first cycle of 10s with maxes a little lower than my actual maxes, thought it looked like a good program to get some good volume on my main lifts and get back to what I was lifting before. I was on 5/3/1 for a while and making good gains but got lazy in the fall and wasn’t making time to get to the gym.
Prior to stopping 5/3/1 my best lifts were
Bench 185x1
Dead 335x2
Squat 225x5
OHP 110x3
Chinups BWx10
I started TJM with
Bench 165
Dead 275
Squat 185
OHP 100
After finishing the month of 10s I gotÂ
Bench 125x15
Dead 205x15
Squat 140x15
OHP 75x12
I didn’t go over 15 reps on any of these b/c I didn’t want to raise my maxes too much after 1 month. My squat needs to most work IMO, my deadlift is much stronger than it is, haven’t really been able to get in a good groove for squatting so I hope the volume in this program will be good for it.Â
I’m also planning on doing chins following the 5s month and 3s month of TJM, if weight is below BW I will probably just do my sets with BW. When it is above BW I will do weighted chins.Â
For the first month I’ve also been throwing in BW pullups in sets of 3.Â
8’s Week 1 OHP
Stretching and foam rolling
ITLYs
Chinup rep test
3 for warmup
tested and got 9
5
5
5
5
I counted the 9 as 2 sets of 5 and finished the 6 sets of 5, they are technically supposed to be with weight of 175, I weigh 190 but am doing them BW instead of trying to assist with bands etc.Â
OHP
w/up with bar
5x8x70lbs
Front, Lateral, Rear Delt Raises
3x10x12lbs
Thinking about putting shrugs on this day instead of on bench day, will try next time.Â
OHPs were easy, chins a little hard at the end but I got all the reps.Â