T Nation

Juggernaut Method

I decided to post a log about the juggernaut method because, even though are are a few, most of them seem incomplete or lack any final numbers for powerlifters. SO i decided to try out this here log i guess. I will try to update it as often as i can.
I am 21 years old, 5’6.5 185 pounds, been powerlifting for about a year, but i have body-built for some time before that, about 2-3 years.

My Maxes after my 90% are:
Bench:300 (335)
Squat:385 (425)
Dead:450 (500)
Overhead:185 (205)
(Not staggering numbers i know)

I already Ran my first wave of 10s and this week is actually the deload week so this is what i got
Squat:285 for 19 reps
Bench:225 for 18 reps
Dead:340 for 20 reps
Overhead:140 for 15 reps

Giving me my new maxes of
Squat:405
Bench:310
Dead:475
Overhead:190

Again, this is mostly just for people if they wanna try Juggernaut, you can see how much or little success i have with it.

For cardio/conditioning, any advice would be helpful. I play lacrosse at my college 4 days a week for 2 hours and i go for runs on my off days. Diet is i eat what i want when im hungry, but i just really dont care for junk food so i stay away from it, so mostly just lots of big sandwiches.

Deload today:
Box jumps, 3x5
Squats: 5x155, 5x190, 5x230
RDLS: 6x165, 6x175, 6x185
Leg Press: 6x315, 6x405, xx405
good mornings:5x95, 5x105, 5x115
Easy stuff, but it is deload week…

Deload week Bench
120x5, 155x5, 180x5
Bent over rows: 115, 3x8
One Set of dips for 10
Flyes, 3x8 at 25 pounds
Light tri work and forearm work

Not a lot of a deload week

Deadlift Deload
DB swings 3x10
Deadlift:180x5, 225x5, 270x5
Front Squats:135x2, 155x2, 175x3
Shrugs:225x3x6
Lunges 3x5 25 each hand
Towel Pull ups, 2x8
Light Grip work

What template are you following?

@Rush88
The speed and power template essentially. Every workout start out with an explosive exercise, followed by the main lift, accessory to that lift, then target your weakness your remaining lifts. I work Monday Tuesday, thursday, friday, because thats what my schedule allows, squat, bench, dead, overhead

Skipped putting in my deload for shoulders but oh well

Squats 8s wave
Squat, 265x5x8
Hyper extensions, 50lbsx12, 60x12. 70x12
Leg press, 545x12, 635x12, 725x8
Good Mornings off a box, 115x12 125x12 135x12
Landmines with a 25 pound weight, 3x12

Bench
3x10 Clamp pushups
205x5x8 benching
5x12 alternating grip pullups
5x10 dumbbell press
Lat pulldowns 3x12
Dips 3x10

Deadlift
310x5x8 super setted with 4x8 towel pullups
Zercher squats: 5x225, 5x245 5x255
Shrugs 3x12 275
Lunges: 3x8 each leg 35 in each hand
ab rollouts

OHP
125x5x8
Lat Pull down wide grip:165x5, 175x5, 185x5
Heavy Dips: bodyweight 90 lbsx5, 100x5, 115x5
Face Pull, 5x12 at 70lbs
Dips superset with hammer curls:Bodyweight curls @ 30lbs