T Nation

Juggernaut Training Method 2.0


This is my first time doing an online log and following a legit program. My lifts became stagnant so I decided to give the Juggernaut Method. I will keep you all updated as far as my training goes.

Current body weight 185

Here are my current maxes

Bench Press 350

Squat 455

Deadlift 450

OH Press 135

Day (1) Bench Day (Flat Bench)

10 sets of 5 @ 190 LBS

Dumbbell floor press 5 sets of 15 70LB DUMBBELLS

Face pulls 5 sets of 12

Tricep Cable OH Ext- 4 sets of 10

Tricep Band Pressdowns 5 sets of 25

AB Wheel 4 sets of 15

Day 2 Squat Day

Warmup- 3x3 box jumps with 30 seconds of rest between sets, 3 sets of 10 oh squats holding a pvc pipe and 1 set of 10 walking lunges.

10 sets of 5 at 245LB Squat

5 sets of 15 band hamstring curls

5 sets of 10 hyper extensions holding onto a 35lb plate

4 sets of 40 yard bodyweight lunges with your hands placed behind your head

4 sets of 15 leg raises

Day (3) OH Press Day

Warmup- 3 sets of 10 pushups, 3 sets of 10 arm circles, 3 sets of 10 band rotater external rotations

OH Press 10 sets of 5 @ 65 LBS

Incline Dumbbell Press 35LBS 4 sets of 15

Bodyweight dips 4 sets of 12

Chest Supported Row 3 sets of 12

Band Pull Aparts 3 sets of 12

Bicep Hammer curls 2 sets to failure

Seated abs 4 sets of 25

Day (4) Deadlifts

Warmup 3x3 Box Deadlifts with 30 seconds of rest, 2 sets of 10 walking lunges, 3 sets of 10 air squats.

Deadlifts 10 sets of 5 at 250LBS

Deficit Paused deadlifts 135LBS 3 sets of 3

Shrugs 225 4 sets of 12

Lying Hamstring Curls 2 sets of 25 (Isolated 1 leg at a time)

Hacksquats 2 sets of 15 at 90lbs

Decline situps 2 sets of 25

Week 2 (day 1)

Bench day

7 sets of 5 at 210LBS and 1 sets of 13 at 210lbs

2 sets of 8 reps ultra wide grip bench with 185lbs… Paused each rep

Tricep OH Cable exts 4 sets of 15

45LB Plate Raises 3 sets of 15

Tricep Pushdowns 4 sets of 25

Band Facepulls 4 sets of 15

Band Bicep curls 2 sets to failure

Ab Wheel 3 sets of 15

Total gym time 1hr 15 mins

Week (2)

Squat day

Warmup 3x3 30 seconds rest between sets box jumps, 2 sets of 10 overhead squats holding a pvc pipe and 20 squats with a just the bar

Box squats- 250LBS for 7 sets of 5 and 1 set of 250 for 12 reps

Weighted lunges with 25LB Dumbbells 2 sets of 40 feet long strides

Weighted reverse lunges with 25lb Dumbbells 2 sets of 40 feet long strides

BW HAM Raises 2 sets of 5 reps

Cable paused rows 3 sets of 12

Kroc rows 3 sets of 15

Reverse flies 3 sets of 15

Seated AB Crunches 80LBS 3 sets of 25

GYM TIME 1HR

20 minutes of hill sprints and pull sleds today for conditioning.

Week (2)

OH PRESS- 70 5 reps, 80 5 reps, 85 10 reps, 85 10 reps, 85 15 reps

Floor Press- 135 3x, 185 3x, 225 3x, 250 3x , 275 2x, 285 2x

Shrugs- 185 20x, 185 20x, 185 20x

Kroc Rows- 35 20x, 35 20x, 35 20x

Pullups 5 reps, 5 reps, 5 reps

Underhand tricep press downs 3 sets of 12

Band Pull aparts 3 sets of 15

Leg Raises 3 sets of 15

Week (2)

Deadlifts- 230 5x, 260 5x, 285 5x, 285 15x

Paused Deficit Deads off 3 inch box- 225 3x3

Good Mornings 3 sets of 10

Band pull throughs 3 sets of 15

Calve Raises 4 sets of 20

SB Curls 3 sets of 15

DB Side bends 3 sets of 15

(Week 3) Realization Phase

Bench-165 5x, 195 5x, 225 1x, 240 11x AMRAP

Shrugs- 205 15x, 205 15x, 225 15x

Upright Rows 75-15x, 75 15x, 75 12x

Kroc Rows- 50lbs 20x 3 sets

Seated Isolated Shoulder press- 45LB 3x 15

Tricep Press 100lbs 3x15

Hammer Curls 3 sets of 15

Band pull aparts 3 sets of 15

Decline crunches 3 sets of 15

Where in Illinois do you train?

CS

Freeport IL, how about you?

(Week 3) Realization Phase

Squats 205 5x, 245 3x, 285 1x, 305 12x

DB LUNGES 45LB 3 sets of 40’

Good Mornings 3 sets of 5

Band Pull Throughs 3 sets of 15

BW Hyper Ext- 3 sets of 12

AB Wheel 3 x 15

[quote]Ngk85 wrote:
Freeport IL, how about you? [/quote]

Orland Park and Calumet City.

CS

Attention all… I plan on switching to the 5/3/1 program for a bit. You can follow my other training log that will begin Monday. The Juggernaut method is a great program, I just want to cut back on the volume for a bit wit the 5/3/1.