TCam's Log - The Road to Elite

Training Logs
1221

JUGGERNAUT AI - POWERBUILDING
Hypertrophy (Block 2) - Week 5 - Day 1

Paused Close Grip Bench:
8x275
8x285
3x8x265

Lat Pulldown - (3-4 RIR):
8x180
8x190
8x200

[Remainder of workout calls for sets of 2-3 RIR]

A1 | Standing DB OHP:
16, 15, 12, 10 x 60s

A2 | Incline DB Row:
13, 12, 12, 11 x 100s

B1 | Pec Dec:
4x12x130

B2 | DB Hammer Curl:
13, 13, 10, 10 x 45s

C1 | Machine Dips:
18, 18, 15, 15 x 180

C2 | Hollow Holds w/ Plate Overhead:
3 x 30 sec x BW+25

Good workout to start off the 2nd block. The only exercise I was limited in was the pec dec, which I decided to just stick with a 4x12 without regard for getting to the higher RPE prescribed. The trap/LS issue has been referring some of the pain to my left posterior shoulder. No mechanical issues or pain with testing, so Iā€™m not worried about an injury there, it was just too uncomfortable for my liking on the pec dec.

Havenā€™t done a close grip cycle in a while, so this will be interesting. Program has me doing an RPE 10 set of 8 on week 3. My PR spreadsheet has 9x295 as my closest completed PR and I have no idea when that was. I would like to shoot for 315+ on that. It felt very good today, getting difficult near the ends of each back-off set. Pecs are my only worry with these, as they put more strain on them than any wide grip ever has.

1222

JUGGERNAUT AI - POWERBUILDING
Hypertrophy - Week 5 - Days 2-4

Day 2

Squat w/ Belt:
8x375
2x8x340

Sumo Deadlift w/ Belt/Straps:
3x6x455

A1 | DB Split Squat:
4 sets x 100 x 13.5 reps avg

A2 | Meadows Row:
4 sets x 100 x 14 reps avg

Standing Single Leg Curl:
4 sets x 50 x 12 reps avg

Hyper w/ Barbell + Snatch Grip:
2 sets x 145 x 10 reps avg

Calf Raise on Leg Press:
4 sets x 360 x 12 reps avg

Day 3

Pendlay Row:
8x255
4x8x235

Paused Bench:
3x8x265

A1 | DB Floor Press:
17, 16, 17 x 110s

A2 | DB Spider Curl:
4 sets x 30 x 10 reps avg

B1 | Single Arm Lat Pulldown:
4 sets x 80 x 11 reps avg

B2 | Cable Facepull:
3 sets x 120 x 12 reps avg

C1 | Cable Lateral Raise:
4 sets x 35 x 13 reps avg

C2 | Cable Overhead Triceps Extension:
3 sets x 120 x 13 reps avg

D1 | DB Fly - Slow Eccentric/Paused:
3x12x40s

D2 | DB Kickback:
3x12/12x35

Day 4

RDL w/ Belt/Straps:
6x455 @ RPE 9
3x6x405

Squat w/ Belt:
2x8x315

Leg Press:
3 sets x 630 x 15 reps avg

Lying Hamstring Curl:
4 sets x 100 x 12 reps avg

Tempo Push-Up (5:1:0):
3x12xBW

Wide Stance Belt Squat:
2x20x140 - Limited due to use of dip belt and hanging KBs

A1 | Copenhagen Plank - Increased Box Height:
3x10xBW

A2 | Seated Calf Raise:
3 sets x 70 x 12 reps avg

Ab Wheel Roll-Out:
3x10xBW

Hereā€™s an update from the previous week. I have not lifted since Sunday due to getting sick starting on Monday. It seems to be COVID-19 based on symptoms, just waiting for test results. Fortunately I am almost entirely better other than the entire loss of smell and taste, I just canā€™t go back to the gym yet. I will need to contact Juggernaut to see what Iā€™m supposed to do about the programming.

Otherwise this was a good week of lifting until Sunday. RDLs felt very, very shitty. It called for RPE 10, but I wasnā€™t going to be able to do it safely, so that RPE 9 could be a technique RPE 10. Not a fan of the RPE 10 on week 1 of the block and then working down in subsequent weeks, since the point is to work up on a variation. I assume it has to do with spreading out the efforts though.

1223

JUGGERNAUT AI - POWERBUILDING
Back in the Gym

Day 1 - Monday

Close Grip Bench:
5x8x275

Lat pulldowns, chest supported row, curls

First day back in the gym. I have my next block but Iā€™m not doing it until next week. I did the 5x8 here to see if I could do the prescribed work after 2 weeks off. It was definitely hard, but only on the last two sets.

Day 2 - Wednesday

Squat w/ Belt:
3x10x315

RDL w/ Belt/Straps:
2x10x405

Lying Leg Curl - Unilateral + Bilateral:
16+4, 12+8, 10+10 x 50

BFR Goblet Squat:
30, 15, 10, 10 x 80 - 30 sec rests + Die

Just focused on execution on the squats and RDLs. Itā€™s the next day and I am incredibly sore from this. Guess thatā€™s what happens when Iā€™m lazy as hell for 2 weeks.

Day 3 - Saturday

Incline DB Bench:
2x8x120s

Meadows Row:
3x15/15x100

Band Tricep Overhead Extension:
20, 12, 12 x Lights

A1 | Cable Curl:
15x90
15x120
15x90

A2 | Cable D2 Flexion PNF Pattern:
3x12/12x25

Day 4 - Sunday

Conventional Deadlift w/ Belt/Straps:
6x3x455

Paused High Bar Squat w/ Belt:
5x5x315

Belt Squat:
2x20x150

Standing Cable Single Leg Curl:
3x15/15x45

Hollow Holds and Bird-Dogs

Deadlift from the floor hasnā€™t felt good in a while. I blame today feeling shitty on the 2 weeks off and the tough couple of sets of RDLs earlier this week, but I still want it to feel easy at only 455.

1224

MIA Here and Passing the NPTE

Got busy with moving into a new house and didnā€™t have internet for a week or so. Also finishing up my months long studying for the NPTE (boards for physical therapy). Got lazy with logging as a result. In good news, I did pass the NPTE, so I am officially a licensed Doctor of Physical Therapy.

Iā€™m not going to worry about posting what Iā€™ve done the past couple of weeks because Iā€™m suspending the Juggernaut AI programming for now. Iā€™m feeling like trash most days in the gym and the left hip issue is sticking around. The programming has nothing to do with this, I just need to put the control back in my hands until everything feels good at least. I donā€™t want to program hop, but Iā€™m not able to give enough currently with that style of programming. Need to stop being lazy as hell with the hip issue and get to working on it outside of the gym. Also going to be increasing my calories, because I would rather be strong than lean 9 days out of 10.

[Enter Program Name Here] - Week 1 - Day 1

Tempo Bench (3:3:0):
5x275
5x295 - Got real hard real quick
7x255 - Wanted an easy 8, very fatigued from previous set though
5x255 - Lower RPE

Standing OHP:
3x8x135

HS Iso-Row - 350 Method:
23, 17, 13 x 270 - 53 reps total (Increase weight +10 lbs next week)

Band Overhead Triceps Extension - 350 Method:
23, 17, 12 x 2 Lights - 52 reps total (Increase tension next week)

DB Spider Curl:
15, 15, 12 x 30

Paused DB Lateral Raise:
2x12x25s

Machine Lateral Raise:
2x15x120

Triceps Pushdown:
20x100
15x110
12x120

Cable Rear Delt Fly:
2x20/20x30

One of the last times bench felt strong was when I was doing 3 count eccentric / 3 count paused bench for that control. I think the most I worked up to was 6x3x315, so 5x295 isnā€™t too far off at least on a single set.

Iā€™m going to try to do a simple progression of OHP with 3x8,9,10 (or 8, 10, 12 if itā€™s easy enough) with 135 and then move up a bit for either the next wave, or the subsequent one after a different variation.

2 Likes
1225

[Enter Program Name Here] - Week 1

Day 2

Squat w/ Oly Shoes/Belt - 5 Ct Eccentric:
3x3x405
2x8x315 - Normal tempo

2" Conventional Block Pull w/ Belt/Straps:
3x10x405

Bulgarian Split Squat:
3x10/10xBW+45

Some hip stuff

Trying out my Oly shoes for squats for the first time in years. They feel pretty good on the hip, but I know that I wonā€™t be able to rely solely on them because of my history with quad tendinopathy. I think Iā€™ll likely use them not with the main squat, but with a supplemental lift like high bar or Platz squats to force a reduction in intensity. I do think I need to go back to slowing down my eccentrics on squats regardless. Iā€™ve been going fast in order to get the reps done on the Juggernaut program, but my hip feels better and I have much better control when I slow it down. Again, nothing to do with the programming, just my own mindfulness of what Iā€™m doing.

Day 3

DB Incline Bench:
2x8x110s
12x110s

Close Grip Floor Press:
15x225
12x225

HS Lat Pulldown:
12x180
2x12x230

A1 | Machine Preacher Triceps Extension:
3x12x70

A2 | Machine Preacher Curl:
12x50+Dbl mini
10x50+Dbl mini + 5x50
12x50

B1 | Lying Rear Delt Fly:
3x20x30s

B2 | Lying Hammer Curl:
2x15x30s

DBs felt heavy today. Hopefully working up with the same weight over the next two weeks with a 3x10+ and 3x12+ before moving to another variation.

Iā€™ve had issues with pec/delt strains with floor press in the past, but I also think theyā€™re useful, so Iā€™m trying them out in a lighter supplemental slot. I will likely either keep the weight the same for more reps/sets or shoot for a similar number of reps with 235 next week.

A lot of this week is setting a baseline for things to beat with volume or intensity in the coming weeks. Iā€™ve had issues in the past with going all out on both and having nowhere to grow. Hopefully Iā€™ll manage that better to avoid injuries.

1226

[Enter Program Name Here] - Week 1 - Day 4

Warm-Up:
A1 | KB Swing: 2x12x80
A2 | KB Goblet Squat: 2x12x80

Paused Sumo w/ Belt/Straps:
3x3x495

2" Sumo Block Pull w/ Belt/Straps:
2x8x495

SSB Squat w/ Belt:
3x8x300

Bent Over DB Row:
2x15x95s

Landmine Split Squat - Front Foot Elevated:
12/12x25
12/12x50

Suitcase Carry:
2 x 1 lap per hand x 70 - A lap around the gym is probably about 200-250 ft

One of the three sets of paused sumo felt solid, I didnā€™t hold my position well enough for the other two. The RPE was still pretty low around a 7 overall. Block pulls were much easier as expected and still around RPE 7.

I havenā€™t squatted with the SSB in a while, since Iā€™m not a huge fan of the Rogue one, but Iā€™m going to be using it a lot more. The last time my squat was increasing a lot was when I was beating PRs with the SSB, so itā€™s time to get uncomfortable and get over it. I focused on pushing the handles up the whole time for the first time ever and it slowed the reps down considerably, but also forced me to hold a much better position. So more legs and upper back being hit with it now.

1227

Focused - Week 2 - Day 1

Warm-Up:
A1 | Push-Ups: 2x20xBW
A2 | KB Rear Delt Fly: 2x20x25s

Tempo Bench (3:3:0):
5x275
5x305 - PR on this variation, I think
8x265
7x265

Standing OHP:
2x10x135
12x135

HS Iso-Row - 350 Method:
20, 15, 13 x 290 - 48 reps total (Repeat until 50 reps achieved)

Band Overhead Triceps Extension - 350 Method:
20, 17, 16 x 2 Lights - 53 reps total (Increase tension next week)

DB Spider Curl:
18, 15, 15 x 30

Paused DB Lateral Raise:
2x15x25s

Machine Lateral Raise:
2x15x80

Triceps Pushdown:
20x100
15x110
12x120

Cable Rear Delt Fly:
2x25x30 - 15 lengthened position, 10 shortened

Better performance on bench this week. The top set was stronger than the previous week and the back down sets were heavier and easier. Not sure if Iā€™ll continue the fives and go for 315 or do something like a 2x4 to avoid over-stressing the pecs intra-set. OHP was also better using a more narrow grip. Aiming to beat 32 reps in 3 sets next week.

1228

Congrats again on this brother! Massive feat. Solid work going on in here too.

1229

Thanks, man! Time for some financial gains finally lol

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1230

Focused - Week 2 - Day 2

Warm-Up:
A1 | Wide-Stance Goblet Squat: 2x15x70
A2 | Suitcase Static Marching: 2x10/10x70

Squat w/ Belt:
1x435 - RPE 7
2x3x405 - 4 ct eccentric

Platz Squat (High bar, Oly shoes, very close stance):
15x225
15x275 - Starting point PR

2" Conventional Block Pull w/ Belt/Straps:
3x10x425 - 20 lbs over last week, easier

Bulgarian Split Squat w/ Band Rear Foot Support:
2x12/12xBW+40

Cable Standing Single Leg Curl:
15/15x50
15/15x60

Weighted Planks:
2 x 0:30 on / 0:30 off x BW+80
2 x 0:15 on / 0:15 off x BW+80

Starting my weekly squat single again to acclimate to heavier weights. My squat just does not get better with lighter weight and volume only. Iā€™m starting this wave with RPE 7 and hoping that 455 would be doable within that parameter shortly. Will bump that up to RPE 8 and 9 in subsequent waves.

Platz squats are stolen from Canditoā€™s recent video. Should be light enough that I donā€™t get any knee issues and also make them more resilient and mobile for other squats. Aiming for 315x15 clean and controlled.

Going to continue with the BSS with the band as long as possible. My balance for split stance exercises is abysmal and itā€™s the only thing that has helped this hip issue in the past. I have a feeling if I donā€™t stop them once it feels better and actually become proficient in them, Iā€™ll have a better squat.

Little tip for ya for weighted planks: Donā€™t use a plate on your back. The whole point is that itā€™s for bracing and lumbar anti-extension strength. When using it on your lower back it just sits on your sacrum and lower thoracic spine skipping the lumbar entirely, therefore doing nothing to force you into lumbar extension. Using it on your upper back just makes it more difficult for your shoulders and serratus anterior. Not necessarily bad, just not the point generally. I use a dip belt, kettlebell, and two elevated surfaces so the KB can hang down. The dip belt goes exactly where your lifting belt would go and you try to hold a neutral position. It creates a very tough extension moment to overcome and the exercise becomes directly useful for lifting in a belt and learning to brace into it posteriorly. Gets hard as shit quickly.

1231

Focused - Week 2 - Days 3-4

Day 3

Warm-Up:
-Push-Ups: 3x12
-Lying Ys and Rear Delts: Various

DB Incline Bench:
2x10x110s
11x110s

Close Grip Floor Press:
15x235 - +10 over last week, barely
12x225

Lat Pulldown - Semi-Supinated MAG Grip:
3x12x180

A1 | Machine Preacher Triceps Extension:
3x12x80

A2 | Machine Preacher Curl:
12x50
2x12x60

B1 | DB Lateral Raise:
2x20x30s

B2 | Hammer Curl:
2x12x30s

Cable Y Raise:
3x8x30 - Slow eccentric

One less recovery day this week due to a quick road trip. All of the anterior shoulders were feeling rough here. Didnā€™t feel strong on DBs at all, but managed to at least get an extra rep over last week in total volume. 3x12+ is doable only if Iā€™m recovered, otherwise I certainly wouldnā€™t have it if today is any indication.

Floor press was tough as well, but beat that. Went back down to match last weekā€™s second set.

Day 4

Warm-Up:
-KB Swing: 2x15x70
-Goblet Squat: 2x12x70

Paused Sumo w/ Belt/Straps:
3x5x495

2" Sumo Block Pull w/ Belt/Straps:
8x495
12x495 - Relatively easy. Probably had a match PR in me at 15 reps and that was a DL bar not the OPB Iā€™m using

SSB Squat w/ Belt:
3x8x320 - Very hard today

Bent Over DB Row:
2x15x100s

Landmine Split Squat - Front Foot Elevated:
3x12/12x50

Suitcase Carry:
2 per hand x 230 ft x 70

Happy with deadlift today for sure. My PR for paused sumo is 545x5 which has been done on stiff and DL bars. I didnā€™t have that in me today, but itā€™s within reach without too much time. I wasnā€™t planning on any type of AMRAP with the block pulls, just a repeat of last weekā€™s 2x8 since I beat the main sets. But it was about RPE 7. Would love to match another DL bar PR with the OPB. The block height might be about a quarter inch higher now though, since Iā€™m just using bumpers as blocks.

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1232

Focused - Week 3 - Day 1

Warm-Up:
-Push-Ups: 2x15xBW
-KB Rear Delt Fly: 2x25x25s

Tempo Bench (3:3:0):
5x295
4x315 - Had a 5th, but 4th rep didnā€™t have enough eccentric control for my liking for pec safety
7x275
7x255

Standing OHP:
3x12x135

HS Iso-Row - 350 Method:
21, 16, 13 x 290 - 50 reps total (moving to another variation for next wave)

A1 | Band Overhead Triceps Extension - 350 Method:
20, 18, 13 x 2 Lights - 51 reps total (moving to another variation for next wave)

A2 | DB Spider Curl:
18, 15, 15 x 30

Paused DB Lateral Raise:
2x15x25s - Longer pauses, more clean

Machine Lateral Raise:
2x15x80

B1 | Triceps Pushdown:
25x105
20x115
15x125

B2 | Cable Rear Delt Fly:
2x25x35 - 15 shortened position, 10 lengthened

I thought bench would be a lot harder today based on the previous weeks, but 295 was easier than week one by at least 2 RPE values and the 315 wasnā€™t all that awful despite stopping a rep short. Iā€™m going to be very mindful of my pecs as I start benching heavier again. I donā€™t care if I miss out on an extra rep on the day if it means not straining them.

Hit my goal of going from 3x8 to 3x12 on OHP with 135, so Iā€™ll either move on to another overhead variation or continue with it and shoot for something like 155-165 building between 3x6-10 in the next wave.

1233

Focused - Week 3 - Day 2

Warm-Up:
KB Swing to Goblet Squat: 2x10x45
Hip Airplanes

Squat w/ Belt:
1x445 - RPE 7.5 - Not as clean as I wanted, but not hard either
3x4x405

Platz Squat (High bar, Oly shoes, very close stance):
15x275
15x315 - w/ belt

2" Conventional Block Pull w/ Belt/Straps:
2x10x445
10x405

Bulgarian Split Squat w/ Band Rear Foot Support:
2x12/12x40

Cable Standing Single Leg Curl:
15/15x60
15/15x70

Weighted Mountain Climber:
3x20x60 - Weighted with the same setup as planks last week

This one was a tough one to get through. Squats felt good up to 405 and then 445 just wasnā€™t what I wanted it to be. But the follow-up 3x4 went well enough. Decided against tempo squats with those. Will likely cycle those in and out in a weekly or bi-weekly basis as a control sort of exercise.

Platz squats were hard, but better than last week. Hit my 315 goal there. Will likely deload or skip this next week and then shoot for more in the next wave.

The 2nd set of block pulls with 445 was very hard, so I decided to cut the weight back to 405 and Iā€™m glad I did, because it was an RPE 10. On average, these 3 sets were still an improvement over last week. Will be moving on to another variation after deload to a full ROM variation.

1234

Focused - Week 3 - Day 3

Warm-Up:
Band Pull-Aparts: 3x25xMini
Decline Push-Ups: 2x15xBW

DB Incline Bench:
8x95s
8x110s - Very hard today, no way to accomplish the 3x12 goal here, moving on
3x8x95s - Slow eccentric

Close Grip Floor Press:
15x225
12x225

A1 | HS Lat Pulldown:
3x12x230

A2 | Leaning DB Lateral Raise:
3x15/15x30

B1 | Machine Preacher Triceps Extension:
2x12x80
12x80 + 8x60 + 8x35 - Drop set

B2 | Machine Preacher Curl:
12x50
8x75 + 8x50 + 8x25 - Drop set

Cable Y Press + Slow Eccentric Y:
3x10x35

Cable Hammer Curl:
2x20x80

High fatigue rating coming into this workout for the whole of my anterior shoulders. I wasnā€™t expecting the 3x12x110s to be accomplished today based on last week, but I was also not expecting it to feel that bad. No big deal though, I got some quality work in after I realized how fatigued I was. Will deload fully next week and then move on from these variations for the next wave.

1235

Focused - Week 3 - Day 4

Paused Sumo w/ Belt/Straps:
3x495
3x545 - Harder than I wanted it to be

2" Sumo Block Pull w/ Belt/Straps:
8x495
15x495 - Match PR in weight, PR with OPB over DL bar

SSB Squat w/ Belt:
8x300
2x8x300 - Paused

A1 | Bent Over DB Row:
2x15x100s

A2 | Landmine Split Squat - Front Foot Elevated:
3x12/12x70

Some hip circle stuff

Very ready for the deload next week. I wasnā€™t going to shoot for straight sets trying to beat last weekā€™s volume for paused sumo, but wanted to try to get in a heavier set. Wanted the match PR with 5x545 but it wasnā€™t there today. Block pulls went better clearly.

I wanted to make sure the SSB squats were cleaner than last week, so I knocked it back down to week 1 intensity and added the pauses. They felt pretty good. I may switch to the SSB for my heavy day every other wave, so that the barbell slot would move to this day for volume while the absolute loads would be less due to the SSB on the heavy day. Havenā€™t decided yet though.

1236

Focused - Week 4 - Day 1

Deload

Tempo Bench (5:3:0):
3x5x225
20x225 - No tempo, RPE 6ish

Standing Single Arm DB OHP:
2x12/12x50

Meadowā€™s Row:
12/12 x 50, 75, 100, 100

Preacher Waiterā€™s Curl:
15, 12, 12 x 40

Cable Overhead Triceps Extension:
12 x 100, 125, 135
15 x 110

Cable Cross-Over Lateral Raise:
15/12 x 30 - Lengthened/Shortened Positions
12/10 x 30 - Same

Simple deload here, not much to mention. Keeping things that feel shitty light and controlled.

1237

Focused - Week 4 - Day 2

Deload

Lying Leg Curl:
20x25
15x50
12x70
2x12x90

KB Split Squat:
3x10/10x60

Tempo Squat w/ Belt (5:0:0):
6x3x315 - Very last rep I did a 10 ct eccentric for fun

RDL w/ Belt/Straps:
3x6x405

Replaced remainder of volume with some hip CAR work

Did a reverse order workout today to try to make the barbell work a little harder at lower intensities and also just consider it a longer warm-up to see how Iā€™d feel. Squats went well with good control and speed. I would like to continue doing something like this for squats on each deload week, hopefully increasing the weight each month. Shoot for 335 or so next time. Would be cool if I could get to 405 for a 6x3 with as much control as I had with 315 today. I think if that happened, I would certainly be nearer to a PR than I am now.

1238

will be jumping in for the ride to eliteā€¦what weight class you looking at?

1239

Welcome! I havenā€™t changed the name of the log in years now. I suppose elite is still the goal, but Iā€™ve been focused on school and now starting my career so Iā€™m not currently looking for a competition. Still in here lifting heavy though!

1240

Focused - Week 4 - Day 3-4

Deload

Low intensity workouts to round off this deload. Good mental break leading into the next wave. Here are a few of the main things.

Single-Arm Low Incline DB Bench:
2x12/12x100

Sumo w/ Belt/Straps:
3x3x455 - Felt very weak here, so I kept the volume very low

Paused Squat w/ Belt:
5x5x315

Ukranian Deadlift:
2x10x150 - Interesting lift I saw on Joe Sullivanā€™s IG recently. Super deficit loading pin deadlift basically. Going to include this in my glute/hamstring slot for accessory for the next few weeks

1 Like