T Nation

Juggernaut Method Log


#1

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 got 

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. 

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. 

For the first month I've also been throwing in BW pullups in sets of 3. 

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. 

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. 

OHPs were easy, chins a little hard at the end but I got all the reps. 


#2

Do it!


#3

4/18/11

8's Week 1 Deadlift

5x8x195

These were going up super fast, have deadlifted much more before so this is good.

BB Hip Thrust 3x10x100

Pallof Press 3x10x17.5+extra a

Have no idea of the actual weight, this machine says 17.5 but pretty sure its not pounds, could be kg I guess.

Quick workout today, had to go study for my exam tomorrow.

It's passover and my gf is Jewish so I'm gonna crush some brisket tonight, could be the best post w/o food ever.


#4

4/20/11
8's Week Bench

5x8x115lbs

These were good, working on my setup with feet flat instead of up on the toes, harder to keep and arch.

DB Inc Bench
3x10x40

DB Deadstop Row
2x10x65
3x10x70

Love the deadstop, heavier weights for these this week.

Rear Delt Flyes
3x10x12

Front Raises
10x12
2x10x15

Some shrugs. Don't have a very good mind muscle connection for shrugs so I need to start working at them a little more.


#5

Decided to try Texas method for squats, gonna go back to 5/3/1 for bench and deadlift. My squat is way below where it should be, hopefully the high frequency will help bring it up.

4/27/11

Squats 5x5x155

Went conservative on the weigh for these. All sets felt pretty easy.

Bench

5x100
5x125
5x140

Setup felt solid. Been playing with foot position lately.

DB Rows
5x10x70

Low Inc DB Bench
3x10x45

Rear Delt raises
3x10
3x12
3x15

Hammer Curls
3x10x20

Few sets of 3 pullups thrown in here and there. They felt fast.


#6

4/30/11

5/3/1 Deadlift

Squats

barx10
5x95
3x3x135

Deadlift

5x135
5x175
5x200
5x230

Hip Thrust
3x10x115

Up from 95 last week, these felt good.

Shrugs

3x10x115

I never do shrugs so my weights with these are pathetic.

Pallof Press

3x10x17.5 extra

same as last week but much less rest in between.


#7

5/2/11

Squat
Barx10
95x5
115x5
135x3
190x5
210x5

Should have spread the warmup sets out more. Best squat ever was 225x5 though so my squat isn't as bad as I thought it was.

Rev Lunges

10x40
10x45
10x45

Pullups thrown in bw sets.

4x5xbw
3xbw
2xbw

Pullups felt really good, I normally do sets of 3 for these, so banging out a few sets of 5 felt awesome.

Ab wheel
Bwx8
Bwx5
Bwx5

Shrugs
3x10x a 45 in each hand.


#8

5/4/11

DB OHP
25x10
40x8
40x8
40x8
45x6

Don't normally do these, thinking about switching to DB instead of BB for them though.

Chinups, 50 reps total
x3, x3, x4 during warmups
x2, x3 ladder style until I got to 30 reps,
4x5 to get to 50.

First time I have ever hit 50 reps of chins in a session, was only 45 min so that felt pretty good

Lateral Raise
10x10
10x12.5
10x15

Slow negative, slight hold at top

Face Pulls
3x10x70

Slight hold in contracted position

Rev Curls
3x10x40


#9

5/5/11

Squat 5x5

Barx10
95x5
135x3
165x5x5

Got video of one of the sets, will upload and post later.

Deadlift

135x5
190x3
215x3
245x3

5/3/1 3s week. Only required reps.

Shrugs
135x3x10

Up 20 pounds from last week for the same sets/reps

Hip Thrust

115x3x10

Pallof Press

17.5 extra 3x10

Pullups 25 reps total.


#10

5/7/11

Front Squat
45x10
95x5
115x3x3

Haven't front squatted in a while, was getting choked hard.

Bench

45x10
95x3
115x3
130x3
145x3

Not particularly hard, struggling to keep shoulders locked back while benching, I can get tight at the start but as soon as I finish the first rep they are farther apart.

DB Row

50x10
75x5x10

These were hard, but got the reps I wanted at the weight I wanted.

DB Low Inc Bench

40x10
45x10
50x10

Went up in weight for these.

Rear Delt raise on Inc bench

Tried these,

12.5x3x10

Hammer Curl
22.5x3x10

usually use the 20s, so a little harder.

25 pullups throughout the workout. Should have finished all 25 before the rows. Were quite hard afterwards.


#11

Squat

45x10
95x3
115x3
135x3
185x1
205x1
225x2
Too low for the 3rd rep and never got out of the hole
RAGE!
stripped the bar, reracked it, loaded it with 225
225x3

I can't really count this as 225x5, but I could have hit that.

Rev lunges from Aerobic step
40x3x10 each leg

Ab Rollouts from knees
BWx3x10

Pullups Throughout workout
x3
x3
x3
x3
x3
NG x5, x5


#12

Accessory day

Chinups
X3, x3, x4, x5, x5, x5, x5,

BB incline.

Haven't done these in a while. Thinking of using them instead of OHP.

45x10
95x5
115x5
125x5
115x5
95x5

Just did a quick Pyramid for these.

DB OHP

30x3x10

Rear Delt Raise

10x3x10

I suck so hard at these

Lateral Raise

10x3x10

Rear Delt machine

60x2x10 bit of a pause

Preacher rev curl
25x10
35x10
45x10

Taking bar weight as 25 for these, not sure what it actually is.


#13

5/14/11

Deadlift Day 5/3/1

Squat

45x10
45x10
95x5
135x5
165x1
175x5x5

Texas Method volume day.

Deadlift

135x5
200x5
230x3
255x5

Prisoner BSS

3x10 each leg

Shrugs

135x3x10

Hip Thrust

115x10
125x2x10

Pallof Press

22.5x3x10

Farmers walk

1 trip with 60s
1 trip with 70s
1 trip with 80s

No idea how far it actually is. Maybe 100 feet?

25 pullups throughout, mostly sets of 3.


#14

5/16/11

Texas Method Recovery day for squat

Squat

45x10
95x5
135x3
145x3
155x3

Bench

45x10
95x3
115x3
125x5
140x3
155x6 or maybe 7, we both lost count

DB Low Inc Bench

40x10
45x10
50x10

DB Row

60x10
70x10
80x10

First time rowing the 80s, cut it at 3 sets b/c back was a bit tweaked.

Inc Rear Delt Flye
10x3x12

Seated Lateral
10x3x15

FG Hammer Curl
22.5x3x10

Narrow Pushups

BWx3x10


#15

Squat

Texas Method Max day

Long warmup since hips were tight from hockey the night before (lots of stretching)

45x10
95x5
135x3
170x3
190x1
210x1
230x5

Last set up 5 lbs from last week.

Goblet rev Lunge with front foot on a step

50x10
55x10
55x10

Ab Rollout
BWx3x10

Pullups
6xpronated
6xsupinated
3xNG

Gym was closing so I did the last 3 excercises as a superset with almost no rest. Pitiful effort on the pullups. 


#16

Late posting

5/20/11

Incline

45x10
95x5
105x5
115x5
125x5
115x5

Weighted Chins

few sets at BW to warm up
10x1
20x1
30x1
35x1
40x1
45x1

Wanted to see what my max is for these to base percentages on, gonna add weighted chins next cycle.

DB OHP

25x10
30x10
35x10

Face Pulls

somex3x15

Lat raise

10x3x15

Tried a few different rev curl variations supersetted with a few different tri isolation excercises. DB rev curl and rolling tricep ext. felt the best, will probably use those next cycle.

Deloaded over the weekend since the gym was closed for Victoria day.


#17

5/25/11

Long w/up

DB snatch
40x5
50x5
55x5

Haven't done these much, was trying to stay on my heels for as long as I could

Deads

135x2x5
70% 195x3
80% 225x3
90% 255x3

275x1
295x1
315x1

Got video of the 275 and 315, will post later

1DB BSS

30x3x10

Hip Thrust

120x10
130x10
140x10

Split Stance Pallof Press

50x10
60x2x10

Not sure if I like these ones compared to the standing ones

Shrugs

45x10
135x10
155x10
175x10

More of a power shrug, but squeeze at the top

Farmers walk

65x 100ft
75x 100ft
85x 100ft


#18

4/26/11

Some stretching, plyo pushups, foam rolling

Bench

45x10
95x2x3
70% 120x3
80% 135x3
90% 155x3

165x1
170x1
175x1

Pendlay Row

100x10
120x10
140x8

only got 8 with good form on the last set

DB Crush Press

30x10
40x10

Normal DB Bench

50x10

Machine Rear Delt Row

30x10
50x10
60x10
70x10

DB Lateral Raise

7.5x20
10x20
15x10

FG Hammer Curl

22.5x10
27.5x2x10

Pullups 25 reps total, varying grips.


#19

4/29/11

Squat

45x10
95x5
135x3
165x3
195x3
215x3
225x1
235x1

Romanian DL

135x5
155x2x5

DB Goblet rev lunge off step

55x10
60x2x10

Ab Wheel

BWx3x10

Pullups various grips

25 reps total.


#20

5/30/11

BB Incline

45x10
95x3
105x3
120x3 7

10 reps total felt pretty good

Weighted Chins

Few sets at BW to warm up

BWx3
BWx3
BW 20 x 3 2

When I tested my max for these it was 45lbs, added that to my BW and got 235, basing percentages off that so some weights for work sets are below BW, taking those as BW for simplicity

Alternating DB OHP

25x10 LR
30x10 LR 
35x10LR

Weights held at lockout b/w reps

Rear delt raises

10x10
12.5x10
15x10

Bonez Raise

somex3x10 

trying to find a lateral raise variation that doesn't make my shoulder click

DB Rev Curl

17.5x10
20x10
20x10