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Russaldo's Juggernaut Training Log


#1

My old log can be found here: http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/i_go_hard_in_the_mother_fucking_paint?id=4503140&pageNo=0

I've been researching Chad Wesley Smith's "Juggernaut Training Method" for a few months now, and decided to take the plunge. My programing has been all over the place, which is no way to get results, so Im gonna give this program a go. Im coming off a deload week, so Im rested and ready.

Tuesday 5/31/11

ACCUMULATION PHASE

Day 1: Squats

Box Jumps 6x3 @ approximately 60% of max height.

Squats:

4x10 @ 135
135x13

Cleans from pins (approx 8 inch blocks):

95x3
115x3
135x3
155x3
175x3

Front Squats w/ 44lb KBs:

5x10

GHR:

3x5

Conditioning:

6x60 yard sprints w/ tire. 1 min rest between sprints.


#2

Wednesday 6/1/11

Juggernaut Training Day 2: Bench Press

ACCUMULATION PHASE

Bench Press:

Warmup: 10x45

Working:

4x10 @ 135lbs

135lbsx15

Incline Rows w/ 53lb KBs:

x15

x13

x12

x12

x15

AMRAP Dips:

x8

x9

x6

Pullups:

3x5

Tri Pumps:

4x12


#3

Friday 6/3/11

Juggernaut Training Day 3: Deadlift

ACCUMULATION PHASE

Deadlifts:

4x10 @ 175lbs

175x20 (Rep out fuuuuuuck)

Front Squats (pins):

5x5 @ 135

Curls:

5x10 w/ 30s

Walking Lunges:

3x12 w/ 95lb BB

Rows:

5x10 @ 130


#4

6/5/11

Juggernaut Training Day 4: Overhead Press

ACCUMULATION PHASE

Military Press:

Warmup: 45lbsx10

Working 4x10 @ 95lbs

95lbsx10

Chins:

5x5

Behind the Neck Press:

75lbsx12

3x12 @ 85lbs

Bodyweight Rows AMRAPish:

x8

x10

x11

x7

Dips AMRAPish:

x10

x8

x6

x6


#5

Monday 6/6/11

ACCUMULATION PHASE

Day 6: Squats

Box Jumps 6x3 @ approximately 60% of max height.

Squats:

5x140lbs
5x155lbs

3x10 @ 170lbs

Cleans from pins (approx 8 inch blocks):

95x3
115x3
135x3
155x3
165x3

Front Squats w/ 44lb KBs:

5x10

GHR:

x8
x6
x6


#6

Wednesday 6/8/11

Juggernaut Training Day 7: Bench Press

ACCUMULATION PHASE

Bench Press:

Warmup: 10x45

Working:

5x125lbs
5x140lbs

2x10 @ 150lbs

15x150lbs

Seated Rows @ 130lbs:

x15

x14

x15

x15

x15

AMRAP Dips:

x10

x8

x8

Pullups:

3x5

Skull Crushers:

5x7

BB Curls:

5x5