T Nation

Rebirth of the Juggernaut: Post Knee Reconstruction


#3126

I wasn’t aware that Murph required a weight vest.


#3127

Formally it is done with a weight vest to simulate wearing body armor, since the guy who came up with it was a Navy SEAL and apparently did it with either his body armor on or his full combat gear, I forget which.

Which sounds absolutely insane, but I’ve seen the documentary about BUD/S training and it looks absolutely insane too, so…


#3128

@punnyguy Appreciate the heads up dude. I’ll have to give it a watch. Advice from Kaz is always gold.

@flappinit Before it was known as Murph, the guy who made it actually referred to the workout as “Body Armor”, and as @magick described, did it with his gear. Wearing the vest is just another way to make it absolutely suck, but technically not required. My wife will be doing it without one.


AM WORKOUT

GIANT SETS (SSB front squat-box jump-reverse hyper)

SSB front squat
8xBar
8x115
8x155
8x205
8x275
8x225

Box jump
6x5

Reverse hyper 290
6x10

Pull ups w/rest pause (12 deep breaths between sets)
25+6+4

DB rows 105
1x20

Notes: 3:45 between giant sets. Dog woke me up 7 minutes before my alarm was supposed to go off, so got a head start on training and gave me a little more time to get in some extra back work. Pleased with the front squat performance. Most likely had a little more in me, so I upped the weight on the back off set. I’m feeling volume adapted at this point, and this workout is a little on the shorter side, so I may throw in another back off set just to get a little more squat time in. We’ll see.

No weigh in this morning.


#3129

AM WORKOUT

Axle strict press
5xAxle
3x156
3x181
8x201
9x181

Superset all sets w/20 band pull aparts

GIANT SETS (press-dips-DB lateral raises)

Axle strict press 136
3x10
1x8
1x10

Dips
5xFailure

DB lateral raise
4x10x25
1x10x20

DB curls (no rest between sets)
10x10lbs
10x15
10x10
10x20
10x10
10x25
10x30
10x10

Notes: 3:45 between heavy sets, 2:00 between giant sets. Running off a compressed schedule, as I’ll be traveling next week, so morning workout on Thursday, going to deadlift Friday evening, Bench Saturday, squat Monday, and press again on Tuesday. Going to be pushing calories a little harder to allow for recovery, and may see a small dip in performance, but it should all work out.

Misgrooved the rep between 4 and 5 on the topset and wasted some energy recovering. That final set on the giant set was a surprise though.

No weigh in this morning.


#3130

sets on top of sets…going to look like the mountain soon


#3131

@bigpappafrance Not likely; this is a weight loss phase, haha.


PM WORKOUT

(5) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
15+4+3x515+chains

Buffalo Bar squat (rest pause: 12 deep breaths between sets)
9x370
4x370
2x370
1x370
2x280

Notes: Worked overnight and got about 5 hours of sleep before taking this on. Incredibly pleased with the effort on the deads. Warm ups moved fast, but on the set of 315 I felt a slight tug in my right hip, so I focused on staying tight. The 15 reps on the topset were a monumental undertaking. I don’t think I’ve said the f-word quite as many times as I did throughout this entire training session. I did NOT want to do any of those squats: lot of force of will to get through. That final backoff set was just me getting mad at my body and saying that I was going to make it do at least ONE rep of a backoff set, and then when that rep got done, I did 1 more for good measure.

No weigh in. No real idea what my bodyweight is, but things seem to be moving well.


#3132

And this right here is why some lifters progress and others do not. It’s the ability to force yourself to push through sets you don’t feel like you can. Awesome job man!


#3133

@jackolee Thanks man. It’s pretty much all I bring to the table. Lotta folks are bigger, stronger, faster, more coordinated, and better looking, but I make up for it by being a whole lot crazier, haha.


PM WORKOUT

Axle bench press 291
2x10
1x9

Close grip axle bench press 246
3x10

Swiss bar incline bench press 205
2x10
1x9

Dips
1x32
1x23
1x22

Standing ab wheel between sets of pressing (4 on set 1, 3 for all remaining sets)

Notes: 3:05 between benching, 2:00 between dips. Very strong session, especially considering how compressed my training schedule has been this week. I’m going to move the weight up on everything next session. 1 rep out of 30 isn’t worth repeating the weight.

No weigh in this morning.


#3134

PM WORKOUT

Treadmill run w/21lb vest
Incline: 1
Speed: 7 mph
Distance: 1.5 miles
Time: 8:35 mile, 12:52 1.5 mile

Notes: Keeps getting better. My endurance at the start is getting very solid, and from there, it’s just about hanging on and dealing with the suck.

No weigh in this morning. Traveling soon, anticipating weight loss.


#3135

PM WORKOUT

GIANT SETS (buffalo bar squat-box jump-reverse hyper)

Buffalo Bar Squat
6xBar
6x140
6x230
6x320
6x410 (2 rep PR from previous cycle)
10x320
12x230

Box jump
7x5

Reverse hyper 290
7x12

Notes: 3:45 between giant sets. Decided to go with 1 more back off and a few more reps than usual on them, just to get in a little more squatting before my break. Things are moving well. Left knee still not where I want it to be, but working well enough.

Woke up at 196.8.


#3136

LATE AM WORKOUT

Axle strict press
5xAxle
5x166
3x191
7x211
8x191

Superset of 20 pull aparts between sets

GIANT SETS (press-dip-raise)

Axle strict press 138
3x10
1x8
1x9

Dips
5xFailure

DB lateral raise 25lbs
5x10

DB curls (no rest between sets)
12x10lbs
12x15
12x10
12x20
12x10
12x25
12x10

Notes: 3:45 between heavy pressing, 2:00 between giant sets. That topset on press might be a PR. I wanted 8, but misgrooved between reps 4 and 5. Considering I’ve been training non-stop since Wed, it’s a good showing, but my elbows are PISSED out of nowhere. 5 days off will be good for them. Shut the curls down early to not be completely stupid.


#3137

Gonna have to give this one a go next bicep day. I’m digging the pound stone curls and this seems like another high rep ass whippin.


#3138

Definitely easier than the Poundstone curls. This is just more about getting some work in without pushing the weight too hard. Doesn’t fatigue me as bad, but gets a solid pump.


#3139

Axle strict presses 7reps @ 211 and weighing under 195…
Great work.

Still want to be you next time I’m 30.


#3140

Strong session and keep up the good work


#3141

@bigpappafrance I am pretty sure you are a bot, haha.

@biker Always appreciate you stopping by dude.


PM WORKOUT

(4) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
15+3+2x515+chains

SSB front squat (rest pause: 12 deep breaths between sets)
6x295
3x295
1x295
6x205
3x205
1x205

Notes: Got to sleep around 2130 last night and got up at 0320 to spend the morning flying back from my househunting back home. Had a great Easter brunch before getting home, changed, and hit this workout. But you need 8 hours of interrupted sleep for optimal performance, right? This workout sucked, but that first set of 15 brought me back to life. I also had a 20oz ribeye last night celebrating buying my first home, so that probably helped. On that note, I’m excited about setting up a new gym in a space I no longer need to set up and tear down for every workout.

I have no idea what my bodyweight is.


#3142

So you’re relocating?


#3143

Congrats dude!


#3144

Congratulations brother. Excited for the new set up videos. Gotta break it in with some type of insanity for sure


#3145

Right.

Congrats on being a homeowner too.