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.
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
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
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
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
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