T Nation

Juggernaut Method


#1

After a 6 month or so stay with 5/3/1, ive decided to switch gears a little bit and go with the Juggernaut Method. For those who are familiar with 5/3/1, the juggernaut method employes a lot of the same philosophies and is a similiar program, the main difference being the cycles are longer. There is are 10,8,5,3 cycles with that being the rep goal on the 3rd week. For each rep over that goal, you add 2.5 pounds to upper body training maxes and 5 pounds to lower body training maxes before moving on to the next phase. After the 3 cycle, ill test my max and start over again.

My most recent top sets from 5/3/1:

Bench:205x6 est1RM: 245
Squat:195x10 est1RM: 260
Press:100x14 est1RM: 145
deadlift:350x5 est1RM: 410

Training maxes for the 10s cycle will be:
bench: 220
squat: 235
press: 130
dead: 370


#2

Good luck! I am doing this program also and will be following along. If you need a spreadsheet I have a good one that calculates your numbers for you which helps alot since there are alot of %'s in this program.


#3

Thanks man and good luck to you as well! and I just posted in another lifter’s log asking if you wouldnt mind sending it to me haha so yea id definetely sppreciate it


#4

PM me your email and I’ll send you it


#5

10s week 1 Bench

Bench:
5x10 135lbs

machine row:
5x20-10

shoulder press
5x20-10

tri pushdown
5x20-10

Ez bar curl
5x20-10

Workout went well, the high volume was definetely a change of pace from what ive been doing the last few months, and I can definetly feel it this morning


#6

10s week 1 squat

Squat
5x10 160lbs

GHR
5x10

leg extensions
5x20

decline sit ups
5x20


#7

10s week 2 bench

bench
125x5
145x5
155x10
155x8
155x10

machine row
5 sets

db shoulder press
5 sets

dips
5 sets

Each workout is showing me more and more how bad I suck at high reps. Bench seems to be the worst as well, it just seems to me once i get a pump from the high reps i have real trouble getting the last 3 or 4 reps to go up, its a weird feeling bc its not that the weight feels too heavy, i guess i just need more time to get used to it


#8

Looks like a hell of a program, I hate high rep work but thats why I (you) should probably be doing it.

Just had to say the token ‘our numbers are almost bang on’, except your deadlifts! Its like 80 pounds heavier than man. Keep a-grinding man.


#9

was that 5 sets of 20 of OHP? damn


#10

Don’t worry you’ll get used to the high reps. Keep it up!


#11

[quote]cowboyfromhell wrote:
Looks like a hell of a program, I hate high rep work but thats why I (you) should probably be doing it.

Just had to say the token ‘our numbers are almost bang on’, except your deadlifts! Its like 80 pounds heavier than man. Keep a-grinding man.[/quote]

its pretty great so far, everyday woops my ass. Thanks for the encouragement, and yea my deadlifts are definetely my best lift, and ive only been training them for just over a year


#12

[quote]caveman101 wrote:
was that 5 sets of 20 of OHP? damn[/quote]

the first couple sets were, but i increase the weight each set, with a rep goal between 10 and 20, so it may look like this :20,20,16,14,12


#13

[quote]trav123456 wrote:
Don’t worry you’ll get used to the high reps. Keep it up![/quote]

thanks bud


#14

Posting to subscribe.

Really interesting training this juggernaut method.

You expecting a tonne of mass too?


#15

10s week 2 squat

squat
125x5
145x5
165x5
185x10
185x10
185x10
205x3
225x2
245x1
265x1
285x1 (PR)
300x1 (PR)

seated good mornings
5x15

lunges
5x20

I watched the “so you think you can squat” vids that elite put up, and i realize that i have been squatting the wrong way for a LONG time. So today was the first workout with the correct form, and i felt great. In the videos the guy that is being the guinea pig hit a 25lb PR by fixing his form, and since all my sets felt really light, i figured i may as well try. Sure enough, i finally beat a PR that took me over a year to break, and then broke it again!


#16

[quote]MAsteve wrote:
Posting to subscribe.

Really interesting training this juggernaut method.

You expecting a tonne of mass too? [/quote]

Im not bulking at the moment, im gonna be leaning up until July, but after that ill start a bulk. I have no doubt that this program will be perfect for a bulk


#17

10s week 2 Oh Press

Press
75x5
85x5
90x3x10

Machine Row
5x8-15

Incline press
5x8-12

Dips
5 sets


#18

10s week 2 Deadlift

Power Clean
135x3
155x3
175x3
185x3
195x2
210x1 (PR)

Deadlift
205x5
230x5
250x3x10

Lat Pulldown
4x12

Machine Row
4x12

Db Row
4x15


#19

I see you’re doing some oly lifts, you’ll have to let me know how those are with this program!


#20

[quote]trav123456 wrote:
I see you’re doing some oly lifts, you’ll have to let me know how those are with this program![/quote]

Yeah, ive always kept cleans in my programs ever since high school football. They feel good as a warmup to deadlifting, and it really makes your first couple of deadlifting sets feel light