PDA

View Full Version : KoSh is Feelin' The Juggs!



Pages : [1] 2

KoSh
01-27-2011, 05:10 AM
New program, new journal. I recently stumbled upon the Juggernaut Method by Chad Wesley Smith, and since it's a combination of things from Wendler's 5/3/1, Doug Young's training and Block Periodization I thought I'd give it a go. Block has been very good to me and previous to that I was a big fan of Wendler's 5/3/1.

I tested out last week and came in with these numbers:

Height: 5'8"
Weight: 198 pounds (as of today)
Bench: 315
Squat: 420
Deadlift: 475
Military Press: 185 (BOOOOO!)

That's a 1210 total in the big three. I look to add to that.

For assistance work, I'm going to be using a template I've been using and feel like it's been giving me pretty good results.

Day One: Bench
1. Bench Press - Juggernaut Method
2. Horizontal Pull
3. Delts
4. Traps
5. Tris

Day Two: Deadlift
1. Jump Training
2. Deadlift - Juggernaut Method
3. Hamstring/Low Back
4. Hip Strength or Mobility
5. Abs/Obliques

Day Three: Military Press
1. Military Press - Juggernaut Method
2. Pull Ups
3. Dips
4. Tris
5. Bis

Day Four: Squat
1. Squat - Juggernaut Method
2. Unilateral Leg Movement
3. Low Back
4. Hip Strength or Mobility
5. Abs

Rep schemes will vary from week to week.

Without going into too much detail (buy the book!) Juggernaut consists of a 10's wave, an 8's wave, a 5's wave and a 3's wave. In total its a 16 week cycle.

Similar to Wendler's 5/3/1, starting with 90% of your maxes is probably a good idea.

So, here are my working maxes:

Bench: 285
Squat: 380
Deadlift: 430
MP: 165

First session is a bench session and I'm going to get moving with it tonight

Athos
01-27-2011, 05:16 AM
It's an honor to be the first post in your new journal (nice title by the way). :) I've been curious about the juggernaut program, so I'm looking forward to seeing how it works for you. You have some really good numbers Kosh and your plan looks solid.

Mark!
01-27-2011, 05:23 AM
Hell yeah bro. I was looking at the Juggernaut program, looks good. Hope it all works out, will definitely be looking forward to seeing some progress in here.

StLRPh
01-27-2011, 06:04 AM
good luck with the new program, I agree that it looks very promising.

nickp8
01-27-2011, 09:15 AM
Good pick Kosh. From what I have heard about the program it's pretty good. I know the 10's wave is a bitch though.

JeffreyXL
01-27-2011, 01:42 PM
Going to follow this one! Good luck with the new program

KoSh
01-27-2011, 02:13 PM
10s Wave
Week Uno

Bench: (Last set as many as possible while leaving 2-3 left in the tank)
4x10@ 170
1x14@ 170

Uhhh... I never thought 170 pounds would feel heavy on the bench again... Until now. Holy crap. Hahahahahaha

Bent Over Rows:
5x10 @ 135

Chest Supported Rear Delt Raises:
5x10 @ 20

DB Shrugs:
5x10 @ 80

Tri Push Downs with V-Bar:
5x10@ 110

Good first day. I like it.

That much volume on the main lift is so freakin' different. I can already tell nickp is on the money... This 10s wave is going to blow :P

PS: I have no idea if 170x14 on the 5th set is a PR... I guess it could be... But I think if I did 170 for max reps on the first set I'd be north of 30 :P

NickAus
01-27-2011, 02:17 PM
Good stuff!!

StLRPh
01-27-2011, 02:21 PM
great job Kosh, isn't high rep fun!

KoSh
01-28-2011, 05:47 PM
10s wave

Jump training(done on those aerobic step up boxes... 14 stacked)
4x3 unweighted

Dead lift: last set as many as possible leaving 2-3 in the tank
4x10@ 260
1x18@ 260

I think I could have done more and still left some in the tank.

45 degree hypers:
5x10@ 25 lbs

Hip mobility: adductor lifts w/bodyweight:
5x10

Seated ab machine:
5x10 @ 80

So... The deadlif t portion was a BITCH! Holy crap. That much volume was crazy. A lot of fun though.

StLRPh
01-28-2011, 07:16 PM
I just threw up a little reading that. And said we're crazy doing 20 rep squats????

Mark!
01-28-2011, 07:31 PM
Haha, 260x18, man that's awesome. Looking good man

KoSh
01-28-2011, 09:20 PM
Hah, Stl, if it makes it any better after my last rep I went to a single knee and pain shot through my body like a bolt of lightning. About 45 seconds later I was good to go...

Cmanuel
01-28-2011, 09:43 PM
got a spreadsheet for this method? I made a good one when I ran the 10s wave...I decided to stop Juggernaut method because I wasnt going to be able to run a full 16 week cycle before my next meet, so I went back to 5/3/1 for the time being. I do like the program though, its solid for sure.

KoSh
01-28-2011, 10:07 PM
Yup. Got one. Thanks.

KoSh
01-30-2011, 12:30 PM
10s Wave
Week One

Military Press: Last set goes to 2-3 reps short of failure
4x10 @ 100
1x 18 @ 100

Dips:
5x10 @ BW

Lat Pull Downs:
3x25 @ 90
1x15 @ 90
1x10 @ 90

Yes, 100 reps of lat pull downs. I plan on building up my back's work capacity so I can begin doing high volume pull ups.

Elbows Out Tricep Extensions:
5x10 @ 25

Bicep Curls:
5x10 @ 25

StLRPh
01-30-2011, 12:48 PM
58 reps of OH Press
50 reps of Dips
100 reps of lat pulldowns
50 reps of tricpes
50 reps of curls

Why the abbreviated work? :clown:

That's at least a weeks worth of reps for me

StLRPh
01-30-2011, 12:48 PM
58 reps of OH Press
50 reps of Dips
100 reps of lat pulldowns
50 reps of triceps
50 reps of curls

Why the abbreviated work? :clown:

That's at least a weeks worth of reps for me

nickp8
01-30-2011, 12:59 PM
A ton of volume so far. Your work capacity should be great by the time you get to the 5's wave.

NickAus
01-30-2011, 03:44 PM
Looking good!!

KoSh
01-31-2011, 03:35 PM
Thanks folks...

10s Wave
Week One

Squats: Last set as many as possible leaving 2-3 reps in the tank:
4x10@ 230
1x16 @ 230

Wow. These were the most brutal session I've had yet.

One Leg Leg Press:
3x8 @ 90

This was supposed to be 5x10. I started the first set and my quad said, and I'll quote it here, "**** YOU YOU ****! FIVE SETS OF ****ING TEN!? ARE YOU A MAJOR TOOL!? **** THAT! I'M DOING THREE SETS OF EIGHT AND YOU'LL LIKE IT. DICK."

So I thought it best to listen to Quad.

Lower Back Nautilus Machine:
5x10 @ 80

Good Girl Machine:
5x10 @ 210

Bad Girl Machine:
5x10 @ 210

Side Bends:
5x10 @ 45 pounds.

Going to Turning Stone Casino for a football clinic Thursday, Friday and Saturday so training is done for the week until Sunday. Going to enjoy the near week off and get after week 2 of the 10s wave on Sunday.

StLRPh
01-31-2011, 03:38 PM
4 more reps.......














:)

mchicia1
01-31-2011, 03:38 PM
What are your rest periods for the boring but big sets?

KoSh
01-31-2011, 03:44 PM
What are your rest periods for the boring but big sets?

Theyre not really boring but big sets, but I guess they're similar. I used 2-3 minutes. Usually about two except for the break between set four and five which was three.

Stl, I dislike you right now :)

StLRPh
01-31-2011, 03:49 PM
Stl, I dislike you right now :)

Just ****ing with you :) great job doing over 50 reps with 230. That's awesome

mchicia1
01-31-2011, 03:49 PM
Theyre not really boring but big sets, but I guess they're similar. I used 2-3 minutes. Usually about two except for the break between set four and five which was three.

Stl, I dislike you right now :)

Really? That long? Are you in the gym for a pretty long time? Reason I ask is because I had good success with the BBB template but I was in the gym for a really long time on upper body days.

KoSh
01-31-2011, 03:55 PM
Really? That long? Are you in the gym for a pretty long time? Reason I ask is because I had good success with the BBB template but I was in the gym for a really long time on upper body days.

Keep in mind that with the Juggernaut Method, Week One, 10's Wave, that's your first lift. You're not doing the main lift twice. It's different from 5/3/1.

Squatting took no more than 10 minutes.

Leg Presses took about 6 minutes.

Back Extensions took around 5 minutes.

Hip stuff took about 8 minutes total.

Obliques took about 6 minutes.

Plus going to my locker to get neoprene sleeves, a couple water breaks and a short convo with a guy I was in the gym for about 45-50 minutes.

KoSh
02-01-2011, 05:43 AM
PS: Stl, you're not messing with me. You're cruel! You're trying to make me take my sets to failure when that's clearly against the rule of Juggy lifting. I'd slap you across the face with a white glove, but I can't find one, (and I'm no where near you) in order to challenge you to a duel if it were possible.

:)

StLRPh
02-01-2011, 07:16 AM
I'll meet you at the flag pole at recess and we'll settle it there :outnumber:

brihead301
02-02-2011, 02:06 PM
Cool! I like the sounds of the new program. The "Juggernaut" method!!!

I'm looking forward to see your progress on this one. Are you shooting for primarily strength or hypertrophy?

KoSh
02-04-2011, 05:12 PM
strength, as usual.

KoSh
02-05-2011, 09:21 AM
10s Wave
Week Two

Bench: (Last set 1-2 reps short of failure)
1x5 @ 160
1x5 @ 185
2x10 @ 195
1x15 @ 195

I suppose 15 reps of 195 after working sets is a PR, but seeing how I can do 225 for 14-15 reps fresh, I wouldn't say it's actually a PR. This is, however, 1 rep higher than I got last week with 170. Slightly less volume as well probably helped that.

Bent Over Rows:
4x10 @ 155 (+20 lbs from last week, 1 set less)

Incline Chest Supported Rear Delt Flyes:
4x10 @ 25 (+5 lbs from last week, 1 set less)

DB Shrugs:
4x10 @ 90 (+10 lbs from last week, 1 set less)

Tricep Pushdowns:
4x10 @ 130 (+20 lbs from last week, 1 set less)

This accumulation phase is a lot of fun. I get some strange looks from people that usually see me handling much higher weight (still pussy weight) on the bench when I take 195, but hey, that's part of the fun of the whole thing. This routine is pretty damned motivational. I suck at high rep stuff and this is challenging me to the brink... I'm the type of guy that doesn't cave in to a challenge, I try to rise above and crush that mother ****er into the ground... But man, I'd be lying if I said it was easy work. Like I always say, and it sounds stupid and cliche as hell, but, "Want some? Get some!"

StLRPh
02-05-2011, 11:08 AM
nice work Kosh

KoSh
02-07-2011, 03:28 PM
Thanks bud...

10s wave
Week two

Jump training:
2x2 @ 25 lbs, 8 steps
1x2 @ 25 lbs, 9 steps
2x2 @ 25 lbs, 10 steps

Dead lift (1-2 reps short of failure on last set)
1x5 @ 235
1x5 @ 275
2x10 @ 290
1x15 @ 290

I am doing these touch and go. I figure it will help a little with conditioning. As I advance in phases I'll do them more comp. style. I have a tendency to look up a bit too far... Meaning using my neck to look up and not my eyes on a fixated point... Wind up cramping the hell out of my neck. Had to take a knee after last set and slap myself a few times to regain my composure. Got some hilarious looks after slapping myself though. Haha.

45 degree hyper:
4x10 @ 45 lb plate

Seated ab machine:
4x10 @ 95 lbs

Skipped hip training today. Body said no and I listened.

StLRPh
02-07-2011, 03:50 PM
Sounds like your session was very entertaining to the onlookers :P

nickp8
02-07-2011, 03:54 PM
Nice deads Kosh. That's a **** ton of volume, way to get it done.

Athos
02-07-2011, 06:35 PM
Damn Kosh, brutal looking sessions. 15 reps on deadlifts would probably kill me. Looks like you are putting in some serious work and seems like you are enjoying the program, great job man!

LuNa
02-08-2011, 03:30 AM
Good looking amount of volume Kosh. I like higher volume workouts but i agree they are challenging.

KoSh
02-08-2011, 06:15 AM
Sounds like your session was very entertaining to the onlookers :P

I would have pointed at me and laughed too. Must have looked like a total tool slapping myself... But I'm convinced that saved me from passing out. My neck was so cramped up that I was almost rendered immobile. Saw stars too. And it had nothing to do with the actual main deadlift muscles. I probably could have gotten a few more reps. How funny is that?


Nice deads Kosh. That's a **** ton of volume, way to get it done.

You're telling me. I hurt.


Damn Kosh, brutal looking sessions. 15 reps on deadlifts would probably kill me. Looks like you are putting in some serious work and seems like you are enjoying the program, great job man!

Thanks man. Yeah. AWESOME program. When I ramp up from week to week I always feel better about my strength. It's a psychological thing. If I were maxxing (or near maxxing) on a weekly basis, I'd know where my wall is. But with this, I have no idea. It makes me think the sky is the limit.

Plus, with lighter, higher volume stuff I seem to avoid as many injuries (though I'm well aware that I can still get injured)


Good looking amount of volume Kosh. I like higher volume workouts but i agree they are challenging.

Challenging isn't the word. Hahahahahaha

Tonight is Military Press. It's the day I feel like the biggest wuss on the planet. I'm going for 110 pounds as many reps as possible. Wooo! Hope the ladies aren't watching, they'll swoon over my impressive strength.

-JM-
02-08-2011, 09:39 AM
15 rep DLs touch and go or not is great going. Vomit inducing for sure.

You actually slapped yourself? Youre crazier than a bag of hammers.

Love the journal title BTW, mate!

KoSh
02-08-2011, 09:47 AM
15 rep DLs touch and go or not is great going. Vomit inducing for sure.

You actually slapped yourself? Youre crazier than a bag of hammers.

Love the journal title BTW, mate!

Thanks bro.

And hell yeah I slapped myself. I figure I'd look worse if I was laying on the ground passed out in a puddle of my own drool :drooling:... So I slapped the **** out of myself to give me a little wake up call. Worked well...:evillaugh:

KoSh
02-08-2011, 01:56 PM
10s wave
Week 2

Military press: (last set 1-2 reps short of failure)
95x5
105x5
110x10
110x10
110x15

Lat pull down:
2x25 @ 100
2x15 @ 100
2x10 @ 100

Dips:.
4x10 +25 lbs

Elbows out tricep extensions:
4x10 @ 30

Bicep curls:
4x10 @ 30

StLRPh
02-08-2011, 02:19 PM
edit: nevermind just figured it out myself

great work as always

LuNa
02-08-2011, 02:26 PM
Nice volume dude. 110 lbs for that amount of reps isnt bad at all. Do you get more soreness with the higher volume?

KoSh
02-09-2011, 06:16 AM
Nice volume dude. 110 lbs for that amount of reps isnt bad at all. Do you get more soreness with the higher volume?

110 lbs makes me feel like a girly man. It's humbling for sure.

And yeah. DOMs is ridiculous. I hurt all over.

PS: I just went back and read some of my posting history from a few years ago... I was so full of snot it was ridiculous. :omg:

I said I benched 330 in one post. I did... When I didn't know what form was and cheated the bar up with my butt halfway off the bench and spotter help.

I inflated my squat numbers like something fierce too.

My deadlift number was accurate... 515... But I used straps so that hardly counts.

It's amazing how much you grow up in a few short years. And how much of an ass you feel like when you go back and see for yourself how big a tool you were.

mchicia1
02-09-2011, 09:46 AM
LOL..its painful looking back sometimes isn't it?

mchicia1
02-09-2011, 09:48 AM
I find that touch n go deads is the only way to go if doing high volume. I also do not believe it actually makes the rep any easier like it does on pressing movements. If I am wearing a belt and I deload every rep, the set takes too long and I end up not being able to breathe lol. TNG FTW on rep deads.

KoSh
02-09-2011, 09:51 AM
LOL..its painful looking back sometimes isn't it?

I was such a tool.

I'm glad I evolved into a civilized (sort of) human being.

KoSh
02-11-2011, 02:27 PM
10s Week
Week Two

Squat (1-2 reps short of failure on last set)
1x5@210
1x5@240
2x10@270
1x12@270

Horrendous squat day. Oh well. It happens. ALmost passed out again because of the thing with my neck and tensing it up too much. The pain is horrific.

One Leg Leg Press:
3x6 @ 110

Lower Back Machine:
4x10 @ 110

Did some abs and got out. Bad day. Happens to all of us. But not acceptable none the less.

StLRPh
02-11-2011, 03:03 PM
wouldn't call that a bad day at all

KoSh
02-14-2011, 06:52 AM
Well, it wasn't a good day, either :)

I woke up Saturday morning and there was blood all over my pillow and dried blood in my nose. Talked to a few people I know in the medical field and they said the neck trauma could have caused the bloody nose, seeing how I haven't had one in years.

My neck still hurts today, so I'm a little nervous about balls to the wall deadlift and squats this week.

But, that's how you get tougher. It's not a bad injury, but it's bothersome and I can see it effecting my reps on dead/squat and thus impacting my numbers.

If its bad enough, I may go balls to the wall on the upper body stuff this week and do my lower body deload... And next week do the upper body deload and balls to the wall lower body. But, I'm going to try to avoid that scenario.

KoSh
02-14-2011, 03:00 PM
10s Wave
Week Three

Bench: (last set all out. The amount of reps I get over ten is multiplied by 2.5 to determine my working max for the 8s wave)
1x5 @ 145
1x3@ 175
1x1 @ 205
1x19 @ 215

Reps Over Ten: 9
9x2.5 = 22.5

22.5 + 285 = 307.5..Rounded up, 308.

308 will be my working max for the 8s wave for the Bench.

Bent Over Rows:
3x10 @ 185

Incline Chest Supported Rear Delt Raises:
3x10 @ 30

DB Shrugs:
2x10 @ 100

Tricep Pushdown w/ V-Bar:
3x10 @ 150

215 felt real good. Was hoping for 20, but I couldn't muscle up the last rep. Ah well. Deadlift tomorrow.

StLRPh
02-14-2011, 03:05 PM
:thumbup:

I'm sure you're looking forward to getting this high-rep **** over with :indian:

KoSh
02-15-2011, 06:18 AM
Thanks StL, your continued support is extremely appreciated.

I'll def. be happy when I get to the 5 and 3 wave. But I got the 8s next, so more high rep non sense. Hahaha. I think this is working quite well, actually. I never go high rep, so it's nice to train with that different range.

My projected bench max, (215 x 19 x .033) + 215 is 350 pounds. Let's be honest, I know I can't bench 350 pounds quite yet hahaha...

I weighed in yesterday, too. I train in the evenings because of work for the most part, so I had breakfast, lunch and some snacks in me.

Weighed in at 206 pounds with sneakers on. Probably weigh more then 202 or 203.

First time I've been able to look at myself in the mirror when I weighed over 2 bills. Feeling pretty good. After this 10s wave I'm going to start incorporating small cardio sessions and yoga. I want to get a bit leaner without losing too much weight. I know gaining muscle/losing fat doesn't really happen all that easily or often, but at the very least I'll be in better shape (although, I have to say, I don't think I'm in bad shape at all).

StLRPh
02-15-2011, 07:01 AM
with all that volume I can't say that I'm too surprised at the weight gain and don't sell yourself short on the bench. You never know until you try...

KoSh
02-15-2011, 07:12 AM
with all that volume I can't say that I'm too surprised at the weight gain and don't sell yourself short on the bench. You never know until you try...

Well, considering 315 was my max four weeks ago, I know I didn't magically get a 35 pound increase ;)

StLRPh
02-15-2011, 07:16 AM
you could always add 2 boards :)

KGM
02-15-2011, 02:12 PM
Wow you have sure come a long way in more than just strength. Props for that Kosh.
I am gonna have to sub to this log and watch the craziness unfold. This new program sounds/looks interesting. It should be fun to follow along and see what is up.

Only thing left is to do it!

KoSh
02-15-2011, 02:35 PM
10s wave
Week three

Deadlift: all out last set
225x5
275x3
300x1
325x16

6 over. That's a 30lb increase next wave.

Did some hammy curls/abs and got out.

StLRPh
02-15-2011, 02:50 PM
seems like the lower volume on the sets before the all-out set is working for you

KoSh
02-16-2011, 05:53 AM
Yeah, felt good. Again, thanks for all the support. You're the most consistent guy posting in my journal. It's not unnoticed bro. Huge help.

StLRPh
02-16-2011, 08:07 AM
Yeah, felt good. Again, thanks for all the support. You're the most consistent guy posting in my journal. It's not unnoticed bro. Huge help.

This board, and specifically the journals section, is the reason I've been so consistent traininng this last year. Coke was the first to encourage me and I'm just trying to pay it forward. :)

nickp8
02-16-2011, 06:54 PM
Nice job on the deadlifts Kosh. I can't get over the volume in this program, it's pretty crazy.

NickAus
02-16-2011, 08:01 PM
Dam! How is the neck?

I missed a heck of a lot of good work in here, looking very good!!

ThomasG
02-16-2011, 10:25 PM
Dude 325x16?!? That's nuts, good job.

LuNa
02-17-2011, 01:22 AM
325x16 is sick. Do you feel that higher reps carry over well to your 1rm?

Adding cardio wouldnt be a bad idea at all. I have started to get quite fond of a bit of incline walking.

KoSh
02-17-2011, 04:54 AM
Nice job on the deadlifts Kosh. I can't get over the volume in this program, it's pretty crazy.

Yeah the volume is nuts. I seem to respond well to volume, which blows, cuz I hate doing it. :P


Dam! How is the neck?

I missed a heck of a lot of good work in here, looking very good!!

Neck is better. Stretched the piss out of it prior to DLing. Two hours straight, in my chair at work stretching in every angle possible.

Also went with bad form and looked STRAIGHT down on a few reps. That helped.

Thanks man.


Dude 325x16?!? That's nuts, good job.

I absolutely felt like an idiot with every rep.

One side of my brain, "BEAST MODE BABY! GET IT! GET IT!"

Other side, "Are you mentally deficient!? STOP!"

Other side again, "NO! YES! I DON'T CARE! MORE REPS BITCH!"


325x16 is sick. Do you feel that higher reps carry over well to your 1rm?

Adding cardio wouldnt be a bad idea at all. I have started to get quite fond of a bit of incline walking.

I've always been a fan of varying volume. When you do the 3 or 1RM stuff all the time, I found I get injured more often. Higher rep stuff keeps me a little bit healthier, so in the end I think it has a significant impact on my 1RM.

IronDiggy
02-18-2011, 10:32 AM
Awesome stuff dude. I'ma be following you as you're ~ 2 weeks ahead of me in the Juggernoggin. Does the 10's get easier eventually? I'm still hurtin' from wednesday's deadlifts ahah.

KoSh
02-18-2011, 11:50 AM
Awesome stuff dude. I'ma be following you as you're ~ 2 weeks ahead of me in the Juggernoggin. Does the 10's get easier eventually? I'm still hurtin' from wednesday's deadlifts ahah.

Week three is a hell of a lot easier volume wise.

However, it's still not easy. 10s just suck man. 10s just suck :)

KoSh
02-18-2011, 01:41 PM
10s Wave
Week Three

Military Press (Last set to failure):
A bunch of warm up sets of weights not worth mentioning.
125x17

+7 reps = 17.5 pounds added to MP for 8s wave

Dips:
3x10 + 45 lbs

Pull Ups:
2x10

Elbows Out Tri Ext:
3x10 @ 35

Bicep Curls:
3x10 @ 35

IronDiggy
02-18-2011, 01:49 PM
That Technically brings you over the 200lbs mark!

KoSh
02-19-2011, 12:13 PM
Hah. Yeah. I guess.

10s Wave
Week Three

Squat:
Bunch of low weight warm ups
1x16 @ 285

+30 pounds next time.

Did one leg leg press and hip work. Deload next week, but balls to the wall on assistant exercises 2x10.

StLRPh
02-19-2011, 05:15 PM
jeez that's a lot of reps for both of those sessions...great work bud. Looking forward to the next wave

KoSh
02-21-2011, 08:24 AM
10s DELOAD
Week Four

5 minutes walking on treadmill
DB Bench:
2x10 @ 100

One Arm DB Rows:
2x10 @ 80

Rear Delt Raises:
2x10 @ 20

45 lb. Plate Shrugs:
2x10 @ 45 lbs

Over head rope tri extensions:
2x10 @ 200

10 minutes walking on treadmill.

Rest of the week schedule:

Tuesday: Heavy Bag Training
Wednesday: Lower Body/Yoga
Thursday: Off
Friday: Upper (Shoulder focus)/Heavy Bag Training
Saturday: Lower body/Yoga

nickp8
02-21-2011, 10:55 AM
What wave is next?

StLRPh
02-21-2011, 11:00 AM
enjoy the deload bud

NickAus
02-21-2011, 02:04 PM
SEEMS LIKE IT'S ALL WORKING REALLY WELL kOSH SO YOU MUST BE PLEASED!!

NickAus
02-21-2011, 02:04 PM
Caps lock off...

KoSh
02-22-2011, 08:45 AM
nickp,

8s wave is next.

Changed the schedule a bit cuz of teh real lifez.

10s DELOAD
Week Four

5 mins light walking on treadmill

Ultra Wide Stance Romainian Deadlift:
2x5 @ 225

Box Jumps:
1x5 @ 11 blocks
1x4 @ 12 blocks
1x1 @ 13 blocks
1x1 @ 14 blocks
1x1 @ 15 blocks
1x1 @ 16 blocks
1x1 @ 17 blocks

I gotta figure out how big each block is. I think they're damn close to an inch + top plat form is like 2-3 inches.

GHR:
1x10 @ BW
2x5 @ BW

Hip Mobility Circuit

Ab Circuit

10 minutes walking on a 15% incline @ 3.0 speed

Athos
02-22-2011, 08:55 AM
Catching up on your journal, sorry to hear about your neck, the blood story was nuts. Looks like you are doing well though, I like the extra yoga/heavy bag work you are putting in too.

Off Road
02-22-2011, 09:15 AM
Ha...found you :)

I like the high reps (working into low reps) plan. I'm currently doing that too by just starting a 5/3/1 cycle at a lower percentage. Good luck, I'll be checking it out and comparing notes.

KoSh
02-24-2011, 08:35 AM
Thanks everyone for the support. I'll be checking into everyone's journals next week. Busy as hell this week. Promise I'll catch up, though.

10s DELOAD
Week Four

DB Shoulder Press:
2x10 @ 70

Lat Pull Down:
2x10 @ 150

DB Flyes:
2x10 @ 35

DB Tri Extensions:
2x10 @ 40

Seated Machine Preacher Curls:
2x5 @ 90

15 minutes on the heavy bag

6 yoga poses held for 60 seconds each.

Yoga is rough. I wanna do it twice a week... Took no more than 15 minutes. My body FEELS good after doing those six poses. Not that I did them right, or well. People can mock yoga all they want. It's pretty difficult to do. And because I'm a competitor I want to do it better than you. :P

KoSh
02-28-2011, 08:09 PM
8s wave
Week five

Bench
4x8 @ 200
1x14 @ 200

T bar rows
5x10 w 45 lb plate

Side raises
5x10 @ 20

Overhead rope tri extensions
5x10 @ 185

Seated machine preacher curls
5x10 @ 45

StLRPh
03-01-2011, 07:06 AM
back at it, great start to the new wave

brihead301
03-01-2011, 07:14 AM
All I can say is, you are f***ing INSANE...who does 325 x 16??? You are definitely a maniac!!! We should have a contest - who can do the most deadlift reps w/325. I'll join.

KoSh
03-01-2011, 08:57 PM
Thanks guys.

8s Wave
Week Five

Weighted Box Jumps:
4x3 @ 25 pounds onto 10 blocks

Deadlift:
4x8 @ 300
1x12 @ 300

The working sets completely tanked me.

GHR:
5x10 @ BW

Good Girl Machine:
5x10 @ 230

Bad Girl Machine:
5x10 @ 230

NickAus
03-01-2011, 09:05 PM
All I can say is, you are f***ing INSANE...who does 325 x 16??? You are definitely a maniac!!! We should have a contest - who can do the most deadlift reps w/325. I'll join.

Sumo?......raw of course.

KoSh
03-02-2011, 06:35 AM
Count me out. Anything that's not on my training schedule cannot be added. I'm on a mission here :)

On the 5's wave we can do a AMAP with whatever weight I'm supposed to do in my "test" week, though :)

Off Road
03-02-2011, 06:42 AM
Nice weights and volume Kosh

Athos
03-02-2011, 06:46 AM
Weighted box jumps look very interesting and very nice pulling Kosh. You're training looks great!

Athos
03-02-2011, 06:46 AM
Sumo?......raw of course.

The only way I'm doing a DL contest with you in it is if we put a handicap on you, you have to do at least 15 reps before we start counting for you. Or you have to do them all from a deficit. :)

KoSh
03-04-2011, 02:33 PM
8s Wave
Week Five

Military Press:
4x8 @ 120
1x14 @ 120

Upper Back:
This is new. I start with Towel Pull Ups, once I can't get any more of those I go to normal pull ups and then once I can't get any more I go to lat pull downs. I gave myself a 15 minute time limit to do 100 total reps.

Towel Pull Ups: 10 (3,3,2,1,1) - Grip gave out. Harder than I thought.
Pull Ups: 30 (6x5)
Lat Pulldown @ 110 lbs: 1x15, 4x10, 1x5

One Arm Flat DB Bench:
5x10 (each arm) @ 65

45 Pound Plate Shrugs:
5x10 @ 45 lbs each arm

French Curl:
5x10 @ 70

Athos
03-04-2011, 02:54 PM
Juggernaut is treating you well I see. Towel pull ups would be tough, going to have to try them this week. Nice military presses Kosh, that's a lot of reps with that weight!

NickAus
03-04-2011, 02:54 PM
The only way I'm doing a DL contest with you in it is if we put a handicap on you, you have to do at least 15 reps before we start counting for you. Or you have to do them all from a deficit. :)

Ha ha you know Im only good at block pulls, my deficits are pretty weak.

Reps from the floor would be hard for anyone that is not a crossfitter........they would kill it!

NickAus
03-04-2011, 03:06 PM
The upperback combo is awesome Kosh!!

KoSh
03-05-2011, 09:19 AM
Thanks Nick.

8s Wave
Week Five

Unweighted Box Jumps:
4x3 @ 14 blocks

Squat:
4x8 @ 275
1x10 @ 275

The unwieghted jumps took a lot out of me... These felt extremely heavy.

One Leg Leg Extensions:
5x10 @ 65 e/leg

Zercher Sits:
5x10 @ 90

Right Over Left Ab Crunches/Left Over Right Ab Crunches:
5x10 both ways

Off Road
03-05-2011, 09:40 AM
Solid sessions. What program is it now? Still Shieko?

KoSh
03-05-2011, 03:05 PM
Solid sessions. What program is it now? Still Shieko?

Never ran Sheiko.

This is the Juggernaut Method. Chad Wesley Smith's program. It's a combo of 5/3/1 and block and Dan Young's training. I like it alot.

LuNa
03-06-2011, 09:45 AM
Nice sessions Kosh. That upperback combo looks like hell :p.

I agree on the yoga thing, its a lot more challenging than people think. I did it for a couple of weeks and it definitely helped with flexibility and decreasing soreness.

StLRPh
03-06-2011, 07:09 PM
great job as always; towel pull ups suck ass, I used to do those about 15 years ago when I was rock climbing a lot. Some nice variations are to use the towel grip on only one hand (so one hand is one bar and the other a towel) and switch it up.

KoSh
03-08-2011, 07:41 AM
8s Wave
Week Six
Bench:
1x3 @ 185
1x1 @ 205
2x8 @ 225
1x11 @ 225 (This set was taken 2-3 reps short of failure)

Chest Supported TBar Rows:
4x10 @ 60 lbs.

Side Raises:
4x10 @ 27.5 lbs

Machine Preachers:
4x10 @ 55 lbs

Skipped triceps. I have allergy induced asthma and I'm sick. I couldn't breathe worth anything. I did some very minor tricep work, nothing worth noting, and got out of there. Good break for my elbows anyways, they're fried.

Tonight is deadlift day. With the problems breathing (inhaler is pretty much out of the spray :() I'll probably deadlift, get an accessory in and abs in and get out.

I'm going to have to combine quat/military day this week due to school/work.

So Friday will be a combination:

Squat
Military Press
One Leg Leg Extensions
Upper Back Circuit
Abs
French Curls

Hopefully back to normal next week.

StLRPh
03-08-2011, 08:21 AM
Do the Machine Preachers effect your elbows?

KoSh
03-08-2011, 08:27 AM
Do the Machine Preachers effect your elbows?

Not really. Which surprised me, too.

nickp8
03-08-2011, 09:41 AM
Nice benching Kosh.

LuNa
03-09-2011, 02:23 AM
Great bench session. Good luck with the deads!

KoSh
03-09-2011, 05:22 AM
I deadlifted last night. That's all I'm saying. Pathetic display of ineptitude.

-JM-
03-09-2011, 05:49 AM
Not a bad benching session while feeling ill mate.


I deadlifted last night. That's all I'm saying. Pathetic display of ineptitude.


I laughed but I get what you mean. Had those days too unfortunately. Rest up and heal up mate.

KoSh
03-13-2011, 10:16 AM
This way Friday's session and it was a hybrid day:

Squat:
Last 3 sets: 3x8 @ 300. No extra reps.

Military:
Last 3 sets: 3x8 @ 135. No extra reps.

Towel Pull Ups: 12 total (3 sets)
Pull Ups: 27 total (4 sets)
Lat Pull Down: 61 total @ 120 (4 sets)

nickp8
03-13-2011, 11:40 AM
Nice job throwing the squats and presses together.

KoSh
03-14-2011, 05:34 PM
8s
Week 7

Bench:
Last set AMAP:
1x12 @ 245 PR
4 over... 2.5 lbs per rep over... = 10.

Bench goes up for the 5s wave by 10 lbs

Chest Supp. T-Bar Rows:
3x10 @ 75

Side Raises:
3x10 @ 30

DB Extensions:
3x10 @ 45

Seated Preacher Machine:
3x10 @ 65

StLRPh
03-14-2011, 06:45 PM
nice work Kosh, you're a little over half-way right?

NickAus
03-14-2011, 06:48 PM
Benching is looking solid Kosh!!

KoSh
03-15-2011, 05:25 AM
nice work Kosh, you're a little over half-way right?

Nope. I still have a deload next week and then the second half begins with the 5s wave.

brihead301
03-16-2011, 10:51 AM
This way Friday's session and it was a hybrid day:

Squat:
Last 3 sets: 3x8 @ 300. No extra reps.

Military:
Last 3 sets: 3x8 @ 135. No extra reps.

Towel Pull Ups: 12 total (3 sets)
Pull Ups: 27 total (4 sets)
Lat Pull Down: 61 total @ 120 (4 sets)


Nope. I still have a deload next week and then the second half begins with the 5s wave.

Holy s***!!! This is a pretty intense full-body session. I didn't realize you were such a pull-up beast!

Some nice PR's I see too! Kick ass work brotha!

KoSh
03-17-2011, 06:20 AM
Thanks guys...

8s Wave
Week 7

Deadlift:
Bunch of low rep work up sets
1x10 @ 370

That's 2 reps over 8.
Lower body lift, so 2x5 = 10.
Deadlift goes up +10 lbs for 5s wave

GHR:
3x10 @ BW

One Leg Press (Nautilus Machine style):
2x10 @ 220

Abs: Various forms of sit ups: 50 total reps

Went kind of easy. Friday is going to be another hybrid day because of my schedule this week, so I have to squat and military press + back circuit and probably hips. Reduced volume big time due to having to squat :(

I used Wendler's max estimate formula for the 370x10...

(370x10x.0333) + 370 = 495

Estimated 1RM is 495. Man, I wish. I want 500 bad. That and getting a 320-325 bench again are my main goals this time through.

Off Road
03-17-2011, 08:11 AM
Great efforts. You will surely get 500 soon enough.

KoSh
03-18-2011, 03:55 PM
8s Wave
Week 7

Squat:
Last Set:
330x10

That's 2 over needed reps. 2x5 = 10
Working max up 10 lbs for 5s Wave

Military Press:
Last Set:
145x9

That's 1 over needed reps.
1x2.5 = 2.5
Working max goes up 2.5 pounds next wave

Upper Back Medley:
Towel Pull Ups: 20 (5,5,5,5)
Pull Ups: 32 (10, 10, 7, 5)
Lat Pull Downs @ 120 lbs: 48 (15, 15, 12, 6)

Each of these is getting better every week. Excited about that.

StLRPh
03-18-2011, 06:34 PM
nice work Kosh, really like the upper back medley

NickAus
03-18-2011, 07:56 PM
Looking very good!!

Serious routine to follow!!

KoSh
03-26-2011, 08:40 AM
5s Wave
Week Nine

Bench:
5x5 @ 225
1x10 @ 225 (2-3 reps short of failure)

DB One Arm Rows:
3x8 @ 100 each arm
Also did two quick 5 rep sets of towel pull ups

45 lb plate DB Shrugs:
5x8 @ 45 lbs w/ 3 second pause at top

Overhead Rope Tri Extensions:
5x8 @ 215 e/side

Off Road
03-26-2011, 09:18 AM
Impressive towel pull-ups.

StLRPh
03-26-2011, 10:16 AM
Nice benching Kosh, how's your weight coming along?

KoSh
03-26-2011, 02:58 PM
Dropped to about 199. Which I'm happy with. I wanna be around 185-190 before bulking again... I figure I shouldnt lose TOO much strength at 185-190... any lower and I'd be weak as hell heh.

NickAus
03-26-2011, 05:48 PM
Looking good with it all!!

KoSh
03-27-2011, 08:55 AM
5s Wave
Week Nine

Squat:
5x5 @ 275
1x8 @ 275 (2-3 reps short of failure)

Leg Press/Calf Raise Super Set:
5x8 @ 400 each

GHR:
5x8

Planks:
5x30 seconds

KoSh
03-30-2011, 06:48 PM
Yesterday was Military Press Day... Did 135 for 6 sets of 5 reps. Last set (set 6) was supposed to be AMAP keeping 2-3 left in the tank. I barely got to five. Not good :( I also did all the assistance work.

Today, however, different ball game.

5s Wave
Week 9

Deadlift:
5x5 @ 330

Now, I was supposed to do 330 AMAP here, but I felt good and said screw it and threw 405.

I figured 3 reps of 405 would be a good aiming point and thought I was going to struggle with it. Nope. Annihilated it. I'm talking three reps being a 4-5 RPE.

Good Mornings:
5x8 @ 135

Seated Abs:
5x8 @ 125

I did something else, that I wrote down, but can't remember for the life of me.

LuNa
03-31-2011, 03:44 AM
Congrats on the deadlift, that is awesome. 405x3 is impressive, especially after the 5x5.

brihead301
04-01-2011, 10:15 AM
Strength seems to be keeping up pretty well with the weight loss. I don't think that you would lose much strength, if any, by dropping down to 185 - 190. I'm trying to drop a few lbs. myself.

Sessions are all looking strong and steady still though!!!

Good work man!

StLRPh
04-01-2011, 11:05 AM
nice job Kosh, always good when 4 plates feels light

nickp8
04-01-2011, 12:46 PM
Nice job on the deads Kosh.

KoSh
04-06-2011, 06:35 AM
Thanks guys. Sorry I haven't been around. It's been hectic. Posting my last 3 training sessions (just the main lift, I'm still doing accessory but volume has been bumped down now that my main lift intensity is increasing tenfold)

5's Wave
Week 10

Bench:
3x5 @ 245
1x8 @ 245

Squat:
3x5 @ 325
1x7 @ 325

Military Press:
3x5 @ 145
1x10 @ 145

NickAus
04-06-2011, 07:28 PM
Posting my last 3 training sessions (just the main lift, I'm still doing accessory but volume has been bumped down now that my main lift intensity is increasing tenfold)

^ I like it!!

nickp8
04-07-2011, 10:16 AM
Everything is looking pretty solid Kosh.

KoSh
04-12-2011, 10:54 AM
Did a DL day on week 10, it sucked, but did it.

Week 11
Bench Day:

bench:
270x8 as my working set.

Did a bunch of assistance stuff.

Squats today.

StLRPh
04-12-2011, 11:34 AM
nice work, have you decided if you're going to test or not?

brihead301
04-12-2011, 06:19 PM
Damn man, that 3 x 5 w/145 OH Press looks fuckin killer!!! Seriously, that is a lot of work, but doesn't look like much on paper!

Way to switch up your training as necessary too to account for the increased intensity for you main lift. Maybe I should do that too....unfortunately, that's not an easy task for me! I do love my high rep assistance!

Good job throughout though!

KoSh
04-14-2011, 06:36 AM
Thanks dude.

Did squats...

1x5 @ 360 on my As Many As Possible set.

Pretty happy with that. 360 is roughly 1.8x my body weight, and I repped it 5 times.

That said, 5 was the minimum number for me here, so on that end I'm disappointed.

Military Friday, Deads Saturday, deload week next week...

For deload I'm going to do circuits.

I'm also on a slight caloric deficit and I'm doing 10-20 minutes of elliptical each training day.

For my next Juggs cycle I'm thinking about going on a 3 day routine, rotating weekly.

Week One would be:
Day One: Deadlift
Day Two: Bench/Military
Day Three: Squat

Week Two:
Day One: Bench
Day Two: Squat/Dead
Day Three: Military.

Only issue is my Military and Bench seem to be benefitting from running a two day a week upper body cycle. So I may improvise further and do this:

Week One:
Day One: Bench
Day Two: Squat
Day Three Military
Day Four: Dead

Week Two:
Day One: Bench
Day Two: Squat/Dead
Day Three: Military

So go from a 4-day to a 3-day. I don't know yet. I'm going to play with it I think.

nickp8
04-15-2011, 10:20 AM
Strong squats Kosh.

KoSh
04-17-2011, 03:55 PM
Thanks.

Did OHP last night.

160x7

Did DL today:

405x7

NickAus
04-19-2011, 02:44 AM
Nice work!!

nickp8
04-19-2011, 10:10 AM
Nice pressing and Solid deads Kosh.

KoSh
04-24-2011, 06:04 PM
Thanks, nick.

I went with a different strategy during my deload this time through. I went to the gym 6 times this week. And I lifted HARD.

Yes, that's the opposite of a deload, however, I've done some other things with mixed results, so I decided to defy logic and get in the gym. I benched on Thursday, which was a critical mistake. I did 225 16 times (new PR) after doing Push Presses on Wednesday (245x1). The problem was I forgot about Easter. I couldn't get to the gym today, so I had to go yesterday. And what lift did I do yesterday? Bench.

So on just about 45 hours of rest, I went in and benched for the beginning of my 3's wave. Didn't think I had a shot.

3s Wave
Bench
Week 13

Bench:
5x3 @ 255

Last set is always supposed to be somewhat all out. And truth be told I had more than 3 reps in me on that last set. However, my body was shot and I didn't want to push it. The weight moved nice, which is odd after so few days of rest.

Chest Supp. T-Bar Rows:
1x5 @ 45 lbs
1x5 @ 90 lbs.
1x5 @ 115 pounds.
1x5 @ 135 pounds

Pull Ups:
2x10 @ BW

45 lb plate shrugs:
3x15 @ 45 lbs w/ 4 second pause at the top.

French Press:
1x5 @ 50
1x5 @ 70
1x5 @ 90
1x5 @ 100

Bicep Curls:
3x12 @ 30

StLRPh
04-24-2011, 06:46 PM
So you pressed 3 times in 4 days? Sounds like everyone else's routine to me...maybe do a few dozen sets of curls to even it out :)

KoSh
04-25-2011, 05:06 PM
Week 13
Squats

Squat:
7x3 @ 315

Stopped at 3 reps on the last set, had a few more in me.

Unilateral Leg Extensions:
3x12 @ 80

GHR:
3x8 @ BW

Machine Calf Raises:
3x12 @ 210

Ab Roller:
3x8@ 135

Cardio:
23 minutes on the elliptical

KoSh
04-28-2011, 06:09 AM
Week 13
MP Day
3s Wave

MP:
7x3 @ 145

DB Flat Bench:
2x5 @ 100
1x15 @ 100

DB Rows:
2x10 @ 100

3 Way Shoulder Raises:
3x10 @ 10

Weighted Dips:
3x8 @ BW + 45

Preacher Curl Machine w/5 sec pause at top and 5 second eccentric phase:
3x5 @ 45

+15 minutes of HIIT

Off Road
04-28-2011, 07:05 AM
Push Presses on Wednesday (245x1).
That is HUGE! Congrats.

KoSh
05-01-2011, 02:42 PM
Friday:

DL:
4x3 @ 360

Ultra Wide Sumo:
3x8 @ 225

These tore the hips up. They're going to be a regular in my rotation.

Leg Press Machine:
3x8 @ 480

Sit Ups/Obliques:
3x15 each exercise... Obliques w/ 45 lb plate.

Cardio: 15 minutes HIIT.

TODAY:

Bench Day

Bench:
4x3 @ 275
1x4 @ 275 (one or two more in me, no spotter)

DB Pull Overs:
3x8 @ 40 lbs.

First time doing these. Got a good stretch in the pecs. Definitely felt the exercise. Liked these alot.

T-Bar Rows:
3x8 @ 135 lbs

Rope Tricep Work w/3 sec pause at bottom:
3x8 @ 110

Bicep Curls (Standing machine):
3x8 @ 125

CONDITIONING: None. Recovery day.

StLRPh
05-01-2011, 04:06 PM
Nice work on everything as always, your pressing seems to be improving steadily

KoSh
05-02-2011, 07:29 AM
Thanks, StL.

I think Juggernaut has done WONDERS for my upper body strength. We'll see how my lower body strength has progressed.

I think I may change it up for the deads next time through. Same percentages, but instead of 10s wave, 8s wave, 5's wave and 3s wave I think I'm going to reduce volume and go 6s, 4s, 3s and 2s.

Last set will still be all out, but I'm not sure I need that much volume. I don't know. Have to think about it. But I think the high volume deads + high volume squats + assistance work + conditioning is hurting me a bit. I think I could get much better gains by backing off a bit on the deads.

KoSh
05-03-2011, 06:36 PM
Squat
3s Wave

Squat:
3x3 @ 355 (was supposed to be 5x3, but I decided to cut volume in favor of hip work from the squat position)

Ultra Wide Stance Below Parallel Squats:
3x8 @ 135 w/ 5 sec pause at the bottom

GHR (natural):
3x8 - getting much better at these. Almost doing a full one with no push off. As it is, my push off is extremely tiny, so I'm really happy here.

Calf Raises (Machine):
3x12 @ 220

Barbell Ab Roller:
3x8 @ 135

CONDITIONING: 4 minute push up tabata.

I hate tabata and push ups. That's all.

KoSh
05-09-2011, 06:31 PM
Did dl and mp days. Got the reps and assistance in.

Today

Bench
295x4

Really proud of this. The fifth got halfway and I fought it for a good five seconds before the spotter realized that neither the bar or I was going to quit. There was literally no movement up or down. Stalemated.

Db pull overs
3x8 @50

Towel pull ups
1x8, 6, 4

45 lb plate shrugs
3x12 w 3 sec pause at top

Close grip bench
2x3 @ 225
2x8 @ 135

Bicep curls
3x8 @ 40

KoSh
05-10-2011, 05:30 AM
Looking around, I see a lot of people have been banned lately. *shrug* Just an observation.

brihead301
05-10-2011, 06:23 AM
It's been a while man...I've been having some trouble keeping up on journals. Looking damn good in here though. That last bench session was really nice!!! If I'm able to bench 275 within the next year or two, I'll be extremely happy!!! My bench literally does not move though. 295 for reps is fuckin awesome though!!! I forget, did you ever bench 315 before? I think I remember hearing you say that you have before.

Who has been banned recently, and why?

KoSh
05-10-2011, 07:08 AM
It's been a while man...I've been having some trouble keeping up on journals. Looking damn good in here though. That last bench session was really nice!!! If I'm able to bench 275 within the next year or two, I'll be extremely happy!!! My bench literally does not move though. 295 for reps is fuckin awesome though!!! I forget, did you ever bench 315 before? I think I remember hearing you say that you have before.

Who has been banned recently, and why?

I've gotten 315 before. It was an intense fight.

I think I could take 315 with relative ease now. We'll see as I continue to work up.

I think Athos was banned and I just saw that Dan Fanelli guy got banned. No idea why. Not going to speculate. Just an observation.

And yeah, I'm struggling to keep up with journals as well.

StLRPh
05-10-2011, 09:15 AM
very nice work on the benching;

KoSh
05-12-2011, 06:10 AM
Thanks!!

Tuesday was Squats:

Squat:
1x3 @ 380 w/ knee wraps

My knees kill me when I squat. I was a catcher for years so I get a pain in my right knee on the posterior side. When I wrapped, I felt NO pain whatsoever. Even when I wear sleeves I get some pain. And yes, I'm focusing on chest up, ass out, ass first on the way down. I also push my knees out, which is probably bothering my knee a bit.

All of that said, I got 3 reps at 380 and I'm not mad about it. About a year ago I was maxxing at 360 I believe. I've come a LONG way. But it's not good enough.

Natty GHR:
3x5

Seated Calf Raises:
3x12 @ 90

My achilles is really bothering me. Old football injury where I tore about 3/4 of it and scar tissue formed when healing. Oh well, like the knees, push through.

Seated Abs:
3x5 @ 125 5 second eccentric phase, 5 second pause

StLRPh
05-12-2011, 08:39 AM
All of that said, I got 3 reps at 380 and I'm not mad about it. About a year ago I was maxxing at 360 I believe. I've come a LONG way

That's awesome progress. Are you going to incorporate wraps more often?

KoSh
05-13-2011, 05:11 PM
Probably not. Want to develop 100% raw strength.

Mp day

Mp
170x5

Pull ups
1x 10,8,5

Rhomboid raises
3x5 w 5 sec pause @ 35 lb

Skull crushers
3x5 @ 100 lbs plus ezbar

Machine bi curls
3x5 @ 140

StLRPh
05-13-2011, 06:15 PM
Probably not. Want to develop 100% raw strength.

I think you meant:

RAW!!



it has to be bolded and all caps if you aren't using wraps
:newbie:

nickp8
05-13-2011, 08:40 PM
All your lifts are looking really strong Kosh, you have made some great progress.

NickAus
05-14-2011, 01:51 AM
I think you meant:

RAW!!



it has to be bolded and all caps if you aren't using wraps
:newbie:

Raw is War.

NickAus
05-14-2011, 01:54 AM
Strength levels looking good Kosh!!

KoSh
05-15-2011, 02:58 PM
Last day of jugs cycle UNO... Deload next week (which will be a week of complexes... Which I call lightweight glutton for punishment)

Deads
430x4

Did a bunch of assistance stuff that I'm too lazy to type.

Also did 15 mins of HIIT.

So... My maxes in week one of the new cycle are estimated to be a 490 dead, 420 squat (apparently my squat didn't get any stronger. However, I'll be making this 425 for progresses sake), 200 military press and 335 bench. Gonna start with 90% of each once again.

So numbers for cycle two

Dead lift 440
Squat 385
Bench 300
Military 180

StLRPh
05-15-2011, 07:38 PM
bodyweight OH Press is ridiculous

KoSh
05-21-2011, 11:35 AM
Back to jugs... Combining upper body jugs with 351 for lower body...

Bench day
Jugs cycle 2

Bench
4x10 @ 185 w/feet up
1x20 @ 185 normal set up

I had 5-10 more in me... But stopped at twenty out of boredom.

Bent over row
5x10 @ 135

Way too light

One arm nautilus shoulder machine
5x10 @ 70 w/ each arm

Elbows out tricep extensions
5x10 @ 35

Bicep curls
5x10 @ 30

Mark!
05-21-2011, 01:35 PM
185x20 is solid lifting, and bored lifting too, can see the stopping point. Good work man.

KoSh
05-23-2011, 05:54 PM
Thanks Mark.

Did a 3/5/1 session with squats today... But I'm already thinking of changing it back to Juggs with some advice from joey. I struggled with volume, but it wasn't so much of a problem with the squats. It became an issue with the deadlifts. So I think I'm going to go back to Juggs for squats and switch to 5/3/1 for Deads... OR, and I just thought of this... Modifying the volume on Juggs... Instead of 5x10 go with 3x10, etc.

Everyone who reads my log knows I hate pussying out. But, I have to listen to my body here. I can't handle the volume on deads.

joey also recommended more time between sessions. I think that's a wise piece of advice that I'm going to try to follow to the best of my ability via my schedule. If it means I have to do 3 sessions instead of 4, I will.

Well, anyways, heres today:

Squat:
1x3 @ 275
1x3 @ 315
1x5 @ 345

I played with my stance today. Went closer. I was weaker, but felt a hell of a lot sturdier.

Good Mornings:
3x10 @ 135

Leg Curls:
3x10 @ 140

Unweighted Sits:
3x25

joey54
05-23-2011, 06:59 PM
Good sessions on both days. Like the idea of going heavier with your rows in the future. I actually am doing the bent overs with a 5/3/1 set up after oh press.

Re-think your schedule if you do Monday squat and Friday dead. That only gives two days off until squatting again, with a bench day in between. If doing 4 days per week like you want to do, I would squat Friday and dead Monday. It will be fun following how this works out for you.

NickAus
05-23-2011, 08:34 PM
Looking good Kosh!!

StLRPh
05-24-2011, 06:06 AM
You'll adjust to a new squat stance relatively quickly if you decide to change it up

nickp8
05-24-2011, 11:37 PM
Good job on taking action and changing something that doesn't work for you. Sounds like Joey gave you some solid advice and you should make some progress on your deads with the lower volume.

KoSh
05-25-2011, 03:59 PM
Thanks all. Really appreciate it. Feel like an ass because I haven't been checking others logs. I plan on getting back to it soon... Stay with me! :)

MP Day

Military Press:
4x10 @ 115
1x15 @ 115

DB Bench:
3x10 @ 85
1x9 @ 100

Chest Supported DB Flat Rows:
5x10 @ 25

Close Grip Bench:
3x10 @ 135

Machine Curls:
5x10 @ 110

StLRPh
05-25-2011, 05:03 PM
good lord that's a lot of reps with Military press, nice DB bench afterwards too

nickp8
05-25-2011, 08:37 PM
Nice day of pressing Kosh.

KoSh
05-28-2011, 05:58 AM
Thanks Nick.

Friday
Deads
3/5/1 (may change this to Juggs...)

Deads:
315x3
355x3
405x6

Got yelled at by the gym staff for the first time ever while deadlifting. I walked out of the weight area to get a drink from the fountain. When I came back in, an employee was beckoning me with his finger. I walk up to him and he tells me, "You can't be dropping weight. It's gotta stop."

I replied with "Dude... You know what, whatever."

I cleaned up my mess and went and did these:

Natty GHR:
3x10

Then I went to do Nautilus leg press (the real leg presses were taken) but the guy was standing next to the machine. "I want you to know I didn't mean to attack you."

I replied with, "Well, you have an odd way of showing it. I've been coming here for five years and deadlifting heavy and not once has anyone complained. I clean up all my weights, I wipe down all my benches and I control my weight"

"You weren't controlling it. The floor shook."

"I don't know what to tell you. If you watched I had full control over the bar from start to finish. On the last rep my grip gave out at just above the knees, but you guys don't allow chalk."

"Well that's dropping weights."

"...."

"The manager even told me to come talk to you."

"Well, the manager shouldn't have sent a 3 month employee to come talk to a 5 year member."

"I'm the assistant manager."

"And you call out clients in the middle of the floor and beckon them rather than pull them aside. Nice. Where's your manager? I'd like to have a chat."

I walk in to the manager's office and I lay it out...

"Look, I have no problem with someone doing their job. But I've been here for years. I've deadlifted with your employees in the room and no one has ever said anything. He's been here three months, he didn't actually see me deadlifting and he comes in yelling at me for dropping weights... in the middle of everyone."

The assistant manager pipes in, "Control your weight."

"Okay. When you deadlift 405 pounds, even under control it's going to make some noise. *Stands up and demonstrates the deadlift*. Every rep I was in control from start to finish, the only one I lost was the last one, rep six, because I lost my grip because chalk isn't allowed."

The manager chimes in, "Feel free to use chalk. As long as you keep it clean and not all over the place it's not a big deal. I understand. As long as you were in control of the weights, you're fine."

Assistant manager: "We only heard the last two anyways"

Me: "Well, I know you heard the last one... But the fifth was controlled just as well as the fourth... and third..."

We had some more back and forth and the manager told me I was one of the better members...

Me: "Thanks, I try to be. I was just concerned that this place was becoming Planet Fitness..."

I shook hands with both guys and walked out. I apologized a few times to the assistant manager for coming across like an ass... He also apologized.

I was caught so off guard. It's not like I was actually dropping weights... But there are people in there who drop them all the time. *shrug* whatever. I'll keep deadlifting until they tell me not to come back.

Nautilus Leg Press:
3x10 @ 495

Calf Raises: 3x10 @ 150

Off Road
05-28-2011, 07:42 AM
Looking good in here Kosh. Big weights and big efforts.
Laughing at all the gym stories. I'm happy in my garage.

StLRPh
05-28-2011, 12:43 PM
I really think you should practice snatches :)

Dropping the weight from about 8 ft up is AWESOME!!

KoSh
05-30-2011, 06:25 AM
Thanks guys...

Yesterday:
Bench Day
Juggernaut 2
Week Two

Bench:
1x5 @ 165
1x5 @ 185
2x10 @ 205
1x15 @ 205

Bent Over Rows (5/3/1 Style... good call joey.)
1x3 @ 145
1x3 @ 165
1x15 @ 185

I think I underestimated my max. It's all good. Once I get down to lower digits with my rep totals I'll reconfigure and go from there. Last second idea, didn't have adequate testing time :)

One arm DB Power Cleans:
2x10 @ 50 w/ each arm

Elbows Out Tricep Extensions:
3x10 @ 40

Bicep Curls:
3x10 @ 35

This is going to be a short week. I'm coaching in the Chris Cooley NFL Youth football clinic down in Fairfax, Virginia on Saturday and Sunday, and I'm going down on Friday. So, I cut the volume quite a bit. I have to get all four sessions in a short time frame.

Squats today.

Military Wednesday.

DL Thursday.

Lower body volume is going to be pretty minimal today. Squatting and then doing 3 assistance exercises at 2 or 3x10 and a bit lighter than usual.

Next week I try to start doing more of what joey recommended with rest time.

NickAus
05-30-2011, 07:02 AM
Strong rows!!

KoSh
05-30-2011, 08:57 AM
Thanks Nick!

Squat Day
Juggernaut 2
Week 2

Squat:
1x5 @ 225
1x5@ 245
2x10 @ 260
1x17 @ 260

Pause Leg Press:
2x10 @ 200 (reduced volume/weight due to short rest period)

Nautilus Abs:
3x10 @ 140

joey54
05-30-2011, 10:28 AM
Always better to underestimate and just bump up big next phase. Good efforts thus far. Chris Cooley is nasty!

Coke
05-30-2011, 10:49 AM
Props on those squats.

KoSh
06-06-2011, 05:56 PM
Didn't post MP day last week. But I did it.

I skipped Deadlift. I wasn't ready to go on Thursday and I went out of town on Friday.

Today was Bench.

Bench:
225x17

PR.

Bent Over Row (5/3/1 week).
175x5
190x3
225x8

Recalculating my max and starting fresh next week. Going to go with a max of 285... Working max will be 255.

Elbows Out Triceps:
5x10 @ 45

Machine Preachers w/ pause at the top:
3x5 @ 45

Some sprint work, very minor. Nice and easy.

StLRPh
06-06-2011, 07:06 PM
nice work Kosh

NickAus
06-06-2011, 09:34 PM
Again, bent rows are looking good along with your other work!!

NickAus
06-06-2011, 09:34 PM
225 x 17 bench is SOLID.

mchicia1
06-07-2011, 08:28 AM
Its funny, you get ragged on for dropping one rep because you lost your grip. What about the packs of 3-4 that come into the gym and throw their DBs all over the place after they 1/4 rep 80s on seated DB press?

KoSh
06-07-2011, 10:58 AM
Thanks for all the kudos, guys!

mchicia, it's what I said too. I didn't post the entire conversation, but I did say, "I can tell you I drop far less weight than these other guys do on a daily basis. I've been here five years and this is the first time you've even thought to talk to me. What about the guys who do it every single day? And who are the people who ratted me out? What kind of swine are they? It's not like I was dealing drugs."

It was big weight, and about 6 years ago his now fiance was someone I was dating. I think he figured that out and decided to "get back at me".

I didn't even know he was engaged to her until I saw his name on facebook :clown:

Then it suddenly made sense why he was calling me by name during the entire conversation. I thought I was wearing a name plate or something.

joey54
06-07-2011, 06:30 PM
Shouldn't have to be dealing with that when training. Good job dealing with it and just moving forward.

ThomasG
06-07-2011, 07:42 PM
Strong 225x17. Strange max to 225 ratio though lol.

joey54
06-07-2011, 08:38 PM
Strong 225x17. Strange max to 225 ratio though lol.

I believe he is talking about the working max he is using for the rows on a 5/3/1 set up. Bench is a higher training max.

KoSh
06-08-2011, 06:09 AM
Strong 225x17. Strange max to 225 ratio though lol.


I believe he is talking about the working max he is using for the rows on a 5/3/1 set up. Bench is a higher training max.

joey is right. My training max for bench is 315 for the 8's wave of juggs.

At the end of my first run through of juggs, I finished the 3's wave with 295x4 on the bench.

My training max for BO rows is much lower :)

Off Road
06-08-2011, 07:04 AM
225 x 17 is really good benching.

KoSh
06-08-2011, 05:23 PM
Squat Day
Juggs Cycle 2

Squat:
290x15

Felt awful. But, 15 reps of 290 isn't awful. Gotta do better though.

Natty GHR:
3x5 Slow Eccentric, explosive concentric.

One leg leg extensions:
3x10 @ 95, no rest, all 3 sets done back to back.

Ab rolls:
3x10 @ 135

Conditioning: Walk at the beach. 40 minutes.

StLRPh
06-08-2011, 06:34 PM
should have done 20...just saying :evillaugh:






just fucking with you, awesome work as always

KoSh
06-11-2011, 08:45 AM
Juggs Cycle 2
Military Day

MP:
1x15 @ 135

PR. Last time I did 135 I only managed 8.

DB Chest Supp. Rows:
5x10 @ 45

Skull Crushers:
5x10 @ 60

EASY. Weight/volume increasing after the deload next week.

Hammer Curls:
3x8 @ 50

Conditioning:
A few bleacher runs, a half a mile run and a leisurely walk at the beach.

joey54
06-11-2011, 11:48 AM
That is a huge oh pr. Almost double reps.

StLRPh
06-11-2011, 04:42 PM
nice work Kosh

NickAus
06-12-2011, 03:40 AM
Nice PR!!

KoSh
06-12-2011, 08:48 AM
Today's gym session gave me a great story... Ok, here we go, buckle your seat belts, its a wild one...

I go in to deadlift. It's week 3 for my 10s wave so I get 330 on the bar after some warm ups. I look at it and think "Man, about 5 weeks ago I did 405 for 6 (or 7, don't remember) after doing sets. I'm going to bury this. Needed to get 10 reps, I was looking for 20.

I got 9 reps.

I cleaned the bar, turned around and walked right the fuck out.

What a pathetic, useless, awful display of complete fucking ineptitude on my part. What a pussy I am. Fuck I'm angry.

Mark!
06-12-2011, 09:03 AM
The fuck happened dude?

KoSh
06-12-2011, 09:07 AM
Something called, "Imapussyitis"

Mark!
06-12-2011, 09:42 AM
Haha, I like it! Happens to all of us, to me quite frequently, but it too shall pass, no worries.

joey54
06-12-2011, 10:48 AM
Should have been more than rested. Did you do anything else different? Beltless, straps? How did this compare to your 10 wave first time through? I am too lazy to look back.

Maybe that 5/3/1 idea for deads is worth exploring now.

KoSh
06-12-2011, 11:01 AM
No. All of my numbers are raw. I use knee wraps on heavy squats and wrist wraps sometimes for upper stuff. But never use straps and I never use a belt.

I just didn't have it. There was nothing in my tank. I actually think the longer rest period hurt me. I also had a lack of sleep last night.

I think I need the long rest between deads and squats, but less between squats and deads. I don't know if I want to continue status quo or change it up. I may just go completely by feel.

First cycle I did 325 16 times on the 10s wave.

StLRPh
06-12-2011, 12:28 PM
put it behind you and kill it next time, temporary annoyance at worst

NickAus
06-14-2011, 05:24 AM
Hmmmm I can remember 2 days deadlifting like that from me...........very frustrating!!

2 steps back 3 steps forward Kosh!!

nickp8
06-15-2011, 08:59 AM
Don't worry man, it was just one of those days.

mchicia1
06-15-2011, 09:11 AM
No. All of my numbers are raw. I use knee wraps on heavy squats and wrist wraps sometimes for upper stuff. But never use straps and I never use a belt.

I just didn't have it. There was nothing in my tank. I actually think the longer rest period hurt me. I also had a lack of sleep last night.

I think I need the long rest between deads and squats, but less between squats and deads. I don't know if I want to continue status quo or change it up. I may just go completely by feel.

First cycle I did 325 16 times on the 10s wave.

I have seen a lot of this lately in people's journals (mine included). I made the adjustment last month to put a machine leg day between deads->squats...it absolutely made a huge difference. Most people need a lot more recovery for deads than squats.

KoSh
06-19-2011, 01:42 PM
mchicia, I think I'm going to take that suggestion... Squat > Machine Legs > Deads > Squats

Today:

Week 5
8s Wave
Juggs Cycle Two

Bench:
4x8 @ 205
1x15 @ 205

Here was last 8's wave week 5:


Bench
4x8 @ 200
1x14 @ 200


So... PR.

5/3/1 Bent Over Rows:
1x5 @ 170
1x5 @ 205
1x8 @ 225

Pull Ups, varying Grips:
10x2 Explosive, 20 second rest between sets

45 lb Plate Shrugs:
2x10 @ 45

Overhead Rope Extensions:
6x10 @ 140

Zottman Curls:
2x10 @ 20

Conditioning: 1 hour walk

StLRPh
06-19-2011, 06:55 PM
nice work Kosh

KoSh
06-22-2011, 05:09 AM
Came up with a new idea for deadlifts. Don't know if it's going to work, but what the heck.

Week One: To 3RM (Not a true 3RM, just a heavy weight, will explain in a minute)
Week Two: Light Weight 3-5 sets of 10
Week Three: Juggernaut weight
Week Four: Deload

For instance, I did 405x3 yesterday. Next week I'll do 225 for 3-5 sets of 10. Then I'll do the Juggernaut prescription.

The next cycle through I'll do 415x3. Week two I'll do 245 for 3-5 sets of 10. Then I'll do Juggernaut prescription.

The next cycle I;ll do 425x3. Week two i'll do 265 for 3-5 sets of 10. Then I'll do Juggs.

Next cycle 435x3. Week two I'll do 285 for 3-5 sets of 10. Then I'll do Juggs.

So on and so forth.

I figure the heavy day/light day/varying day will be helpful to recovery while still allowing for progression. We'll see how it works.

Week 5
Juggs Cycle 2
Deadlift Day

Deadlift:
405x3

Leg Press (Machine):
3x20 @ 240

I hurt my groin in softball last week. Went light with emphasis on form and reps to try to get it back on track.

Natty GHR:
3x20

Ab Roller:
3x8 @ 135

Military Press day is tonight.

joey54
06-22-2011, 07:31 AM
Interesting to see how it goes. You don't have to pull heavy regularly, but you should pull regularly.

nickp8
06-22-2011, 11:58 AM
Nice job on the 405x3. The deadlift plan you have laid out looks pretty interesting. Not to throw a wrench in your plan or anything, but did you think of making one of those weeks a dynamic week. I don't know how you react to speed pulls, but just a thought. Nice job on the bench pr.

KoSh
06-22-2011, 02:46 PM
thanks joey, very true. Going to see if that helps with recovery. I think it's going to.

nick, I've never reacted well to dynamic stuff. Then again, chances are I wasn't doing it correctly. But, it's not my cup of tea, but it's a great suggestion.

Today:

Week 5
Juggs Cycle 2
Military Press Day

MP:
Well, lets start with a story. I'm an idiot and can't add. (or I wasn't paying attention).

I needed to get 125 on the bar for 5x8. Put the 25s on (we don't have 35s) then added two tens to both sides without thinking.

Got three sets of 8 in and it was getting stupid hard. Then it dawned on me. 25+10+10 = 45... 45+45 = 90... + the bar, 45 = 135. 135=/=125.

Lowered the weight and crushed one set of 8, but had nothing left in the tank.

So I really did:
3x8@ 135
1x8 @ 125

Schmuck.

Incline DB Bench:
1x8 @ 80
1x6 @ 85
1x6 @ 95

Lat Pull Downs:
3x10 @ 150

Chest Supported DB Rows:
3x10 @ 50

3 way shoulder raises:
3x20 @ 5 lbs

Skull Crushers:
3x8 @ EZ Bar + two 45 lb plates (whatever that adds to)

Zottman Curls (second time this week):
3x5 @ 20

KoSh
06-25-2011, 10:14 AM
Squat day, but I can't go full ROM free squats yet because of the groin injury.

So I did:

Good Mornings:
245x3 on final set.

Box Squats:
405x3 on final set

Bloody Nose enters the equation here. Awesome.

Seated Calf Raises:
3x10 @ 50

Seated Abs:
3x10 @ 90, going all three directions. Forward, left, right.

nickp8
06-25-2011, 09:00 PM
Smart move working around the injury. The box squats look strong.

Mark!
06-25-2011, 11:44 PM
I like box squats a lot, they just feel awesome. Solid work and good move with the injury work-around.

StLRPh
06-26-2011, 11:50 AM
bloody nose = huge effort :thumbup:

KoSh
06-27-2011, 10:49 AM
Week Six
Bench
Juggs Cycle 2

Bench:
2x8 @ 230
1x10 @ 230

Towel Pull Ups: 2x5

Lat Pull Down:
3x6 @ 170

Elbows Out Tricep Extensions:
5x8 @ 45

Zottman Curls:
3x5 @ 25

KoSh
06-29-2011, 10:55 AM
DL Day

Deadlift (light day):
Sumo Deads:
3x10 @ 225

Decline Hamstring Curls:
5x10 @ 110

Zercher Sits:
1x8 @ 90 + EZ Curl Bar
1x6 @ 140 + EZ Curl Bar
1x4 @ 180 + EZ Curl Bar

Natty GHR:
5x5

Ab Work
3x10

Done.

KoSh
06-30-2011, 03:32 PM
MP Day
Juggs Cycle Two
Week Six

MP:
2x8 @ 135
1x10 @ 135

BO Rows:
1x3 @ 185
1x3 @ 215
1x5 @ 240

DB Bench:
2x6 @ 100
1x12 @ 100

Lost track of what I was doing here...

I did shoulder work, bicep work and back work... And shrug work... but there was a hot chick standing next to me who had the greatest ass I've ever seen and I lost all concentration on recording anything I did.

I'm telling you, it was glorious.

StLRPh
06-30-2011, 04:01 PM
the downside to working out in the Garage, no hot chicks :swear:

KoSh
07-01-2011, 08:32 AM
Cardio day:

20 minutes on stairmaster
20 minutes on elliptical

NickAus
07-01-2011, 07:26 PM
Looking really good, like the thinking!!

KoSh
07-04-2011, 12:48 PM
Bench Day
Juggs Cycle Two
Week Seven

Bench:
Here's Juggs 1's results:

1x12 @ 245 PR


I did 250x10 on the last set.

Projected max based off 250x10 = 333.
Project max based off 245x12 = 342.

I got worse :( Of course, I'm doing a ton of conditioning too, now. *shrug*

Bent Over Rows (5/3/1, 1 week)
1x5 @ 210
1x3 @ 225
1x4 @ 250

Not bad. Felt good.

Towel Pull Ups:
4x3 @ BW (gonna try these weighted soon).

Medial DB Raises:
2x12 @ 25

Went light.

Skull Crushers:
1x6 @ 90 lbs + EZ Bar
1x6 @ 100 lbs + EZ Bar
1x6 @ 110 lbs + EZ Bar

Felt good. Gonna increase weight during Week nine.

Zottman Curls:
2x5 @ 30

Hammer Curls:
1x10 @ 40

1 mile walk for conditioning.

Mark!
07-04-2011, 05:55 PM
Love zottman curls man, always get a good feeling from them. Doing some good work Kosh, keep at it bro.

Off Road
07-04-2011, 09:57 PM
Bench is looking sweeeet.

StLRPh
07-05-2011, 08:37 AM
nice job Kosh, IMO the rep max calculators lose their accuracy as the reps move up. Once it's over 5 or so, it's really just a vague guess.

Coke
07-05-2011, 01:41 PM
Moving nice numbers Kosh.

KoSh
07-06-2011, 06:37 PM
Thanks all.

I deadlifted yesterday, and just went for a couple walks today.

Gotta tell you, my deadlift has been pathetic.

I barely got 405 off the ground and locked. Then I went to 455 and could move it off the ground. I don't know what's going on with me, but I'm really struggling. I'm thinking it may be the fact that I've stepped up my conditioning as of late and I've had a right groin injury and a right knee injury to contend with over the last month or so. But, still. I felt really, really weak not being able to get 455 off the floor. 455 was coming up easy for me half a year ago when I maxed out. I think I maxed at 475. I think my lower back is just getting fried.

Wondering if I should make some changes... Keep deads in there, make the squats Olympic style to develop more leg strength, start push pressing instead of military to take some load off my lower back and keep bench in. Gotta be smart with my training.

KoSh
07-12-2011, 08:32 PM
Dealing with a few injuries. Groin, knee and lower back. Lower back is just tight as hell, not injured. The groin is healed a bit, but still has a little pain... but my knee is really limiting me. These injuries have limited my training for the last month or so. I think I'm gonna take the rest of this week off.

Not sure what to do. It completely ate into my Juggs Cycle. Almost feel like going to something else for a bit and then going back to Juggs. Ugh. In a rut.

joey54
07-12-2011, 08:46 PM
Sounds like that is what you have to do.

Off Road
07-12-2011, 09:44 PM
You sound beat up. Need a rest.

NickAus
07-13-2011, 03:28 AM
Sounds like a pretty good plan!!

KoSh
07-16-2011, 10:11 AM
I went to the gym today. I felt REALLY good when I woke up.

I made a switch, for now, to WS4SB. I don't think I can handle the Juggs volume for more than one cycle at a time. Lesson learned, but don't worry, Juggs, I'm not giving up on you.

Today was ME Upper

Bench to 1RTM (RTM = Rep Training Max... I realize that a meet max is different than a gym tested max... BUT, I'm going to track in two different categories... Gym TESTED max and Rep Training Max):
1x20 @ Bar
1x10 @ 135
1x5 @ 185
1x3 @ 225
1x3 @ 255
1x3 @ 275
1x1 @ 285
1x1 @ 305 (I had never gotten this before in training, I've maxxed at 320 prior to beginning Juggs, but I've never gotten 305 in a training session, so PR)
1x0 @ 315

315 would have been huge after all those reps. My spotter literally tapped the bar at just off the chest and I powered through without his assistance. I got off the chest decently as well. I think it's a shoulder issue. He told me after he thinks its mental. He said he wished he just put his fingers there like he was going to touch it and not done it, because he thinks I would have crushed it.

305 went up so freakin' easy.

It's a bench mark. I can tell you this... Fresh I may be able to get 330.

DB Incline w/ Palms In:
2 sets of max reps
1x15 @ 70
1x10 @ 70

Never done palms in before. Me likey.

BO Rows/Face Pull Super Set:
3x12 @ 185 on BO Row, 3x12 @ 70 on Face Pulls

BB Shrugs (used straps, I'm not trying to train my grip on these)
3x12 @ 315

DB Curls:
4x12 @ 35

Felt GREAT!

Dynamic Lower on Monday... WS4SB style.

I'MMMMM BBBBBAAAACCCCKKKKKKKKKKKKK!

StLRPh
07-16-2011, 02:10 PM
nice work and it's good to see you're excited about training again

Off Road
07-16-2011, 02:45 PM
A switch can really get you motivated. Nice PR right out of the gate.
In hind sight, do you think you would have done better on Juggs if you really limited the accessory work?

KoSh
07-16-2011, 03:01 PM
A switch can really get you motivated. Nice PR right out of the gate.
In hind sight, do you think you would have done better on Juggs if you really limited the accessory work?

Sure.

And I'll go back to Juggs, it's a great system.

My problem was I was doing a chest, back, shoulder, tricep and bicep movement all in the same day twice a week. And on leg days I was doing 4 accessories as well. I'd probably limit accessory work to 3 lifts. OR do more supersets so it's a lighter work load.

Definitely lessons learned. But, Juggs did give me some great gains.

Off Road
07-16-2011, 04:21 PM
Cool. Thanks for your thoughts on it. I realized when I started it that it's a brutal routine, so I've been keeping my other lifts down to the bare minimum.

KoSh
07-16-2011, 04:49 PM
Yeah. I have a pretty good volume tolerance... But the volume I was trying wasn't anything like I was used to. My lower back got shredded. Bad. Seemed like every lift used it.

KoSh
07-17-2011, 01:20 PM
WS4SB
Week 1
DE Lower

Box Jumps:
13 blocks + 1 step
8x3

Felt good. Knee was sore as hell, but no crippling pain. Good sign. I went to squat depth and sat there for a second or two before exploding out of the hole and onto the box.

One leg Leg Press:
3x10 @ 90 lbs w/ each leg

Went real light. My right knee has extremely limited ROM, but it was much better than it has been. My left leg did well.

GHR:
3x12

Weighted Ab Machine:
4x15 @ 110

Felt real, real good. Knee hurts a bit, but not bad.

Here's the idea for my plan, to keep me somewhat fresh.

Every 16 weeks I'm going to switch back and forth between Juggs and WS4SB.

7 weeks on, 1 week off on WS4SB, then back to Juggs.

Either that, or I'll do one Juggs cycle a year. And when I go to Juggs, I'm not going to use a true 1RM. I'm going to use training maxes.

Mark!
07-17-2011, 03:33 PM
Solid work man, sucks about the knee, hope it gets to feeling better.

nickp8
07-17-2011, 08:50 PM
Sorry to hear about the knee man. You should ice the shit out of it.

KoSh
07-19-2011, 09:16 AM
Thanks guys. It's getting better. I'm running full speed now.

RE Day
Week 1
WS4SB

RE Exercise: Flat DB Bench: 3 sets of max reps
1x13 @ 100
1x11 @ 100
1x8 @ 100

Lat Pulldown/Rear Delt Flyes Superset:
3x12 @ 110 (LPD), 10 (RDF)

Seated DB Military Press:
3x12 @ 50

Went light for recovery purposes... but it still would up being an ass kicker haha

DB High Pulls/DB Tricep Extension Superset
3x8 @ 25 (high pull)
3x12 @ 35 (tri ext)

KoSh
07-20-2011, 09:17 AM
ME Lower
Week 1

ME Movement: Sumo Deadlifts (I've never done these as ME before)
1x20 @ bar
1x8 @ 135
1x3 @ 225
1x3 @ 315
1x3 @ 365
1x1 @ 405 PR by default, seeing how I've never done them. Probably had a bit more in the tank, but stopped here.

Now, I found an interesting correlation between my sumo deadlift and my squat. The numbers are freakin' close as hell together. That leads me to believe that my hips are my limiting factor in both lifts. When I do conventionals (not lately due to injuries, but normally) I test out around 485-490. My max squat is around 425-430, and I'd think my test max for sumos would be around 425-430 as well. So, I FINALLY think I identified my weak point. Now, anyone have any tips?

Unilateral leg movement: One Leg Press Nautilus Machine
4x10 @ 220

Different angle on the machine, yes, it's a pulley so it's slightly assisted due to less resistance. However the straight on angle gave me more ROM and allowed me to get better work in with the knee. The knee is still hurting. Tried to get to squat depth for the hell of it and couldn't. Still sitting high on 'em with just the bar. Gotta keep rehabbing.

Good Mornings:
3x8 @ 135

Nice and light and easy. These will be my ME lift next week to a 5RM. Gotta keep working around the knee pain.

Ground Based Abs Circuit:
V Sits, knee up crunches, normal sit ups
3x10 of each, supersetted.

Not bad.

nickp8
07-20-2011, 06:42 PM
I don't think it is a weak point. The only reson you will probably test lower doing sumo is because you have never done them. Most people that lfit raw have a higher deadlift then squat. It changes as you get stronger but I don't think it's your hips.

brihead301
07-21-2011, 09:04 AM
This is one hell of a program man! It looks tiring as all hell....good job on stickin with it!

About deads...well, they are really a funny animal. Sometimes they seem easy, and sometimes they seem damn near impossible. It's crazy. I've found that a good 2 weeks off from deadlifting really rejuvinates things. When doing the 5/3/1, I'd wait at least 14 days in between my 90% and 95% session, and it really seemed to make a huge difference from only waiting 7 - 10 days. I dunno, give that a shot.

Great job overall though!

KoSh
07-21-2011, 09:47 AM
This is one hell of a program man! It looks tiring as all hell....good job on stickin with it!

About deads...well, they are really a funny animal. Sometimes they seem easy, and sometimes they seem damn near impossible. It's crazy. I've found that a good 2 weeks off from deadlifting really rejuvinates things. When doing the 5/3/1, I'd wait at least 14 days in between my 90% and 95% session, and it really seemed to make a huge difference from only waiting 7 - 10 days. I dunno, give that a shot.

Great job overall though!

Thanks. Had to take a break. I was overtrained and getting injured. I don't know that I was overtrained, but I was certainly showing symptoms. When I do go back to Juggs (and I plan to) I'm going to limit the volume.

KoSh
07-23-2011, 05:19 PM
Yesterday I did some sprint work.

On the last rep, I managed to hurt my right quad and left hamstring. The hamstring popped. Not bad, considering I've torn both hammies (never full out tears, but one time damn near it and then lighter tears on each). I can walk fine, but my ROM for squats is even further limited. Talked toa buddy of mine in med school and he told me it sounds like all of these leg injuries are happening due to overcompensation from the original right groin injury.

I think I'm going to do four days a week upper body wise. Split the routine up a bit. I'll do one "leg" day. But it can't involve real lifts until I'm healed up. I have to take care of these injuries. I'll be working around the injuries and doing cardio work on the elliptical (doesn't bother any of the injuries, left hamstring slightly).

On that note, I did ME Upper today.

Incline Bench:
1x20 @ Bar
1x10 @ 95
1x5 @ 135
1x5 @ 185
1x3 @ 225
1x3 @ 245
1x1 @ 255
1x1 @ 265
1x1 @ 275 PR

Never done incline bench as an ME movement. I think I have more than 275 in me, for sure. 275 was smooth. But I didn't want to push it.

Palms In DB Bench:
1x15 @ 80
1x11 @ 80

Palms in are a bitch.

Skull Crushers:
3x6 @ 90

Today was a "push" day. Tomorrow (or Monday) I'll be doing back/shoulder work.