POWERSHRUGS- OFF 13" crate
205x15
205x15
205x15 snatchgrip w. Straps here only
GOBLET SQUAT- 35# dumbell paused 3x10
X10
X10
X20
E.z Bar curls - tng 3x10
45x20
85x10
85x10
85x15
Really good day. Curious to see how my back responds after my 1st session easing in…
PAUSED BENCH - 1st cpl working sets feel kinda heavy…then I got better each set. Explosive as possible on last 2 sets. Closegrip was fast and strong…then bam I’m nearly stuck… damn chains!
Deads- started light. No plan. And that’s what happened. Really just wanted to get my hams n glutes activated and working. Then just hammer my traps to finish. Those Powershrugs are winners ! Expecially snatchgrip. got 2 crates from work and this is 1st time using them.
Goblet squats- fairly easy. Got some burn on the 20 set. Just working quads atg. Explosive outta the hole every rep.
Did I mention I ordered an SSB !!!
FN STOKED. DELIVERY SAYS SATURDAY. .LESS THAN 24 HRS FROM NOW !
MAYBE a quick session before I head out to watch the Ronda Rousey fight at my cousin’s!!!
CHINS- b.w plus shoes water n belt
1 sec hang n hold
X3
X3
X3
Deadhang
X8
X6
X4
RACK CHINS - bench grip. Deadhang.
x8
X6
AB WHEELS- spoto 5X5
tng
X5
Spoto
X5
X5
X5
X5
X5
Done. Everything else moved nicely. …
Bench - my back was radiating a bit after my warmup routine. … started working 50 plus hrs again last week. It’s a combo of things. A different than normal warmup even- but my bench stinks right now. No power. Unsure what to do.
It had a 3x3 tng bench planned. Followed by a paused 3x3 closegrip. I ended up barely getting the first set of each. So a 1x3 at that weight followed by a lesser weight 3x3 is what I did. Those moved o.k… …
FRONT SQUAT- using the SSB. tng. Pause last rep only.
B.wx5
55x5
145x5
165x5
195x5
SSB BACKSQUAT- tng
195x5
195x5
195x5
145x5 full pause here
BARBELL ROWS- deadhang just off ground
145x10
165x10
195x5
195x5
195x5
195x5
195x8
SHRUGS- 2sec hang n hold
215x5
215x5
215x5
215x5
215x5
215x15 powershrug from knees here.
GREAT DAY.
Stayed belted up from the get go. Tinkering with the ssb… wanna get it so it weighs 55 pounds all the time. Raw it’s 48. I added 2.5s to each side so it’s 53. Plus my bigger clips. So I’m close. May add a few chain length to each clip untill it weighs one pound exactly then just always use those clips to make the ssb 55.
SSB- today’s planned work was a 5X5 @195. But I planned to cut volume as 8 have to help my back continue to heal. Anyways warmed up by doing front squats. Which is 5 times easier to hold the rack position with the ssb. Tears of joy. My thumb around the bar and hands holding the pad is perfect. Can really drive up that way too. Tho getting in n out of the ssb front squat is less fun . Ssb back squat felt great. ------ã?? is there any goal here with handle placement? I basically did what felt natural. And that was like keeping the handles parellel to the floor thru the movement . I also tried just keeping them all the way down and no hands at all…
If it ain’t one thing it’s another. Last night at work my left gland in my neck became swollen. Fully swollen feels like a damn grapefruit in their ! Much pressure and eventually caused some dull pain in my jaw and ear. I’m doing all the home remedies and pain meds. I woke to it being much better… but still very present. … if it doesn’t subside with the remedies I’ll be goin to a walking and getting a cortisone shot… ugh.
Anyway. It felt decent upon waking but as the day goes it is retensifying…
Is it odd while my tng bench spirals downward that my paused chain bench moves well and I feel strong? Well that’s what’s hapoening.
Deads- still easing my back into things. Just reps on my hams n glutes with stiff legs. Those paused deads felt real heavy… sad. Back is on right track. Stick to the plan !
Replaced goblet squats with paused ssb front squats. Same reps n scheme tho…
Today is Sunday and both are feeling much better. My back has been darn good all week…just need to ease into testing it. My gland has went down immensely by now. I can still tell it happened but it’s 1/4 or Pry less than what it was. … by feel I’d say it’s going away and no docs needed!
Pullin days ahead for thanksgiving and an extra busy work week. Had my buddy Joe over and he worked in with me. Also got some slingshot work in. Amazing.
ED COAN BENCH- tng 2x3
45x10
95x10
135x10
225x3
245x3
275x3 add belt n chalk
295x3
Work
315x3
315x3
Bench- adjusted my bench peak by dropping 20 pounds off each week. It is what it is. But seemed correct as I did get the corrected weight today and reps.
Tried the slingshot out… and wow what an amazing thing. After my planned 2x3@315 I put it on and got 315 for 8 fully paused reps. Followed it up with a closegrip set and did 315 for 6 tng. My buddy and I were both shocked and ecstatic at the same time. I’ll say this too my whole upper body,;chest , shoulders , tris and even bis were pumped like no other. Handling that much weight for that long on multiple sets really pumped everything.
SSB front squat- tng. Pause last rep
b.wx5
55x5
145x5
165x5
195x5
215x5
SSB back squat - tng. Pause last rep
215x5
215x5
215x5
BARBELL ROWS - deadhang
145x10
165x10
195x5
215x5
SHRUGS
235x10 2sec hang n hold
235X10 1sec hang n hold
235x15 tng snatchgrip
Pretty good day. Coming off that swollen gland in my neck and my back I just hit the planned 5 sets and moved on. Busy as ever at work too.
Front squats feel amazing with the ssb. Front rack holds so much better . Can focus on my other cues. Pretty much gonna ssb front squat as warmups and the first working set then finish those sets as SSB back squats. This should be a nice way to transition to it after xmas.
CHINS-B.W plus shoes belt water
Tng
X5
X5
X5
X5
X5
2sec hang n hold
X3
X3
X3
Rack chins- deadhang
X8
x6
ABWHEELS- tng
X8
X8
X8
X6 paused.
Kinda felt like crap today. Just eating too much these last 4 days and didn’t stretch out n take a hot shower like I’d normally do on a Sunday night. After waking took my time and got a nice dynamic warmup and feelin decent…
Bench went well really. Since I’ve dropped 20 pounds of my peak cycle things move again… 305 x 2 was quite easy. Decent was 325x2… last rep slow. Then the real action began…slanger. . I’ve never even had 375 on the bar for bench before. . Got 3 !!! Last one only a grind…
Basically i just throw 50 pounds on after my last raw set and the slanger…rep it out. Then pull the 50 and pyramid down for closegrip…
Today I supersetted everything with bench. Starting with ab wheels then onto chins. It was one long bench session really doing something between every set…
SHRUGS-snatchgrip. Straps
205x12 full 2sec hang n hold
205x12 full 1sec hang n hold
205x12 tng
Good day…
Ssb- worked up too n then past a bit the planned front squat weight. Then ssb squatted my 1st 3x8… really working my way into these starting this week. COinsiding with getting back into deadlifting as well ! Unless something in my body says diff. By friday.
I looked up 8/6/3, which is now included on the blackironbeast.com calculator for wendlers 5/3/1…
Punched in numbers for squat and deadlift and will run it on each for my remaining 3 weeks… there’s also an article here on it if u wanna read what it’s about…
I am feeling well. Best in weeks… I felt like the old me fir the 1st time in many weeks. But I held back a bit. Stuck to the plan… shut it down as planned and a Cple times I noted I had much more in me at those points. Whereas I just been glad to finish for a while now…
CLOSEGRIP
285X8 305 Tng w. Slingshot
235x8 255 tng raw
SSB pause squat
55x10
55x10
55x10 2sec full pauses
RETURN TO DEADLIFTING
got a thorough dynamic warmup in. Using my thicker stiffer bar to start these.
55x8 stiff legged
145x8 same
145x8 paused Cple inches off floor
235x8 same
255x8 deadstop
Shrugs- tng
255x12
255x12
No curls . Giving my biceps a week off. Random. No reason.
Bench moved well . Full pauses. A nice 8 set to finish…iit was not all out…just started to move slow. Racked it.
Closegrip- phenomenal top set. 285 for 8, with a 305 lockout. Slingshot is amazing. Nice raw 8 set to follow too.
Deads- much anticipated. The 8/6/3 3 week program based off 355 max. Called to work up to 255 for 8. All the other stuff leading up was me. Stiff legs to activate glutes n hams. Paused deads to nail form. Then bam hit the working set with fair ease. Some shrugs to top it off. …
Done. Did this whole thing again as one big bench session supersetted with the chins n ab wheels.
On bench moved mostly well. I felt good. Only 2nd rep of 335 was a real grinder! Then I hit 385 for 3 in the slinger. Last week I hit 375 for 3 in it- this week was actually better !
Hey buddy, finaly found a few extra minutes, got the after noon off, I’m moving the gym Feb first, and I can’t believe all the nonsense thats goes into, my brains going to mush.
Wow, our BW is exact, and our bench is exact, pretty scary stuff, considering we train so differently. Last one to 405 is a rotten egg
Other wise your as consistent as ever, slow and steady wins the race, I like the look of your new program, almost full body type stuff, it reminds me of a Dr Squat program I ran years ago, wouldn’t surprise me alot of these new guys talk about Dr hatfield.
Life is good my man, and for you as well it seems, hope the family’s well, see ya at 405 — Later !
Yeah man. Juggernaut method is an awesome program. I’d recommend to play it safe on your training maxes though… it has very high volume at times such as 5x10,5x8 and 7x5…ect. my 1st run was played safe and went well.
This second run was a debacle. I blame bad luck and my self for it tho. My back injury came early in the program and messed everything up. That’s bad luck. I then ran ed coan peak on my bench back to back after already peaking on juggernaut. That’s my self to blame.
2 weeks left and it’s over. Time for Xmas then a reboot on building myself back up. I’m gonna try something different. A roots program. Tried and true with exact templates.
The plan-
8/6/3- a 5/3/1 variant with more volume.
2 day a week template - Monday bench/squat/chins.
-Wednesday bench/dead/row
-Friday bodybuilding/accesories
FSL - FIRST set last. On this 8/6/3 I will not do the last set as an AMRAP . Just hit the reps and rack it. Then redo the first working set weight as an amrap. Probably with a pause. This increases volume while keeping intensity manageable.
Tweaks- run it as 8/5/3. Constantly building your 8s 5’s and 3s sets should be a good mix between strength and hypertrophy. Also on deads only I’ll pull 10 pounds off the 8 week to begin. this makes it more manageable over a longer period of time.
Acessories- with Monday / wednesday knocking all the main work out. The main lifts are completed fir the week. Friday I can just do some acessories…
That’s it really. Did some high rep stuff after to get some blood moving. My back was kinda shitty today. Just cramp I guess. Nothing wrong. These actually helped…
SSB BAR - bar is 55 pounds
55x12 paused
55x12 paused
55x20 tng.
BARBELL CURLS- 55 pounds
55x20 deadstop
55x20 tng
Bench - moved well. My back was crampy so leg drive was down a bit. Got all reps and everything moved quite well. Feels amazing hitting paused 315 with chains for a 335 lockout - for 6 !
Deads- should do these first ( before my injury I did). Back cramp goin in sucks. Moved well . No probs arose tho…
The high rep stuff just gets some pump and my back felt better after. Amazing. Been utilizing the high reps on biceps since I strained one a while back and it has worked well.