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.