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gmen5681
03-24-2011, 06:11 AM
Decided it was time to make a log, and now that i am following a strict program i decided this was the best time to start one. On march 21 it was my first day of the juggernaut method by chad wesley smith. if you havent heard of it i HIGHLY reccomend the book. you can find it on elitefts.com also i have posted a spreadsheet, i believe its in the powerlifting section. but when i get home today i will upload the latest edition and post that as well.

the basic principles of the juggernaut method are very simple. it seems like a mixture of jim wendlers 5/3/1 and dave tates block periodiazation. none the less im really looking forward to see what type of results i get. in the spread sheet there is a 1RM calcuator, as well as a chart that will tell you your next wave training numbers. this is where i am sitting right now as far as training numbers go:

Bench-225
Squat-360
OHP-130
Deadlift-470

my pressing numbers are really low espicially for my size. right now i am weighing about 255. im hoping that the addition to the "metabolic training" at the end of every workout will really help with getting my weight down and getting in better performance shape/GPP.

my split is as follows:

Monday - Dead lift
Wednesday - OHP
Friday - Squat
Saturday - Bench

All my accessory work is as exactly as CWS writes it in his training logs. keeping things very simple and high paced.

The entire cycle is 16 weeks long, with a deload every 4th week.

i will be updating on my pre-training, post training, and general nutrition. hopefully writing it out will keep me from getting at the junk food.

Thanks for looking, and keep coming back for updates! cant wait to see the results from the program.

gmen5681
03-24-2011, 06:21 AM
Today is my first day of the juggernaut method. looking at what is ahead of me for today does not look like its going to be fun, with 5 sets of 10 reps of deadlifting i know im going to be hurting the days to come. but on with the show:

pre-training:
3 scoops Jack3d

durning training:
2 scoops modern BCAA

post training:
2 scoops protein blend (whey, casin, egg)
1 scoop of waxy maize
mixed in whole milk

Started with lots of stretching and some dynamic warm-up

deadlift:
1x10@135
1x10@185
1x5@225
4x10@255
1x15@255
Total working reps - 55
Total working weight - 14025

GHR:
3x15@BW

Step-ups to 12" platform:
3x10 w/ 53lbs KBs each hand (10 steps with each leg)

Side Bends:
1x20 w/ 53lbs KB (20 each side)
2x15 w/ 53lbs KB (15 each side)

Seated Box jumps:
4x3 - to a 24" box, seated on a 10" box
5x2 - to a 30" box, seated on a 10" box
5x1 - to a 30" box, not seated, just jumped but was a step back further than where the box sat


The only thing i did differently from the progam was the step-ups, CWS calls for lunges, but i have very bad ankles with very poor mobility, and my ankles would take a crazy beating if i did lunges, so instead i substitued in step-ups. i will be trying to video my training from now on too so its easly trackable.

Wednesday will be OHP, come back soon.

gmen5681
03-24-2011, 06:36 AM
This is my first time doing OHP as a main movement since doing 5/3/1 about 8 months ago. we will see how it goes

Pre-training:
3 scoops jack3d

durning-training:
2 scoops modern BCAA

post training:
2 scoops protein blend
1 scoop waxy maize

todays training session had to go quick, i had a set time to be back to the office at 2pm, so today was very high paced. Here we go!

OHP:
2x10@bar
1x10@55
4x10@75
1x15@75
Total reps - 55
Total weight - 4125

Lat pull downs:
3x10@115
1x10@125
1x10@90
used d-handles on two different cables that way it was isolating each arm
i really need to work on these, and i think the lack of my lats is holding my bench back.

Tricep punch-downs:
4x10 w/ elite black band (1 arm at a time, 10 reps per arm)

ab wheel
2x8@BW
didnt use an actually ab wheel, used the suspended rings and did the movement standing. this was HARD, next time i will do it on my knees and try to get a furthur range of motion.

metabolic conditioning
medley of medicine ball throws against the wall.
chest press, overhead, and single arm push press for height
this only lasted about 5 mins tops, destroyed me, there was no organization to it, just got the heart going and kept it going the whole time

bottom side up KB presses:
i was reading the donnie thompson loves doing this for both grip and shoulder strength/rehab, so i gave them a shot before i left
1x5@35lbs KB (1 arm at a time, 5 reps per arm)
1x5@20lbs KB
1x8@18lbs KB (seated and both arms at the same time
these were much harder than i had anticipated. had to concentrate hard on the KB to make sure it didnt flip down on me. was very slow moving and got quite the burn out of the shoulders.

only thing i did different today was the banded punch downs. CWS calls for dips, but they will kill my shoulder, and with pressing 2 times a week for max effort i dont want to risk getting injuried, especially so early in the program.

Friday is squats. cant wait, love squatting! come back soon.

gmen5681
03-25-2011, 02:50 PM
i knew today was going to be rough. 5 sets of 10 squats doesnt sound like fun at all. i havent done a set of over 5 in a LONG time. but none the less i was ready to do work.


nutrition

breakfast - 2 scoops protein mixed in about 2-3 cups of 2% organic milk

snack - banana

lunch - 6" club wheat wrap w/ lettuce, tomato, onion, and cucumber ranch, 1 bag og BBQ kettle chips, and 4oz of potatoe salad

pre-training - 3 scoops jack3d

durning training - 2 scoops bcaa and lots of water

post training - 2 scoops protein, 1 scoop waxy maize and about 2-3 cups of whole milk

tonight for dinner im having a cook out with some friends, so i will at least have a steak maybe a few cheeseburgers and hotdogs. and maybe 1-2 beers.



now for the training:

lots of dynamic warm-up, i was sweating before i ever even put the bar on my back. i mimicked a lot of what smitty from the diesel crew did for his warm-up. just got nice and warm and loose to do some work.


box squats:

box was just a hair under parallel

warmed up with 3x5@bar

2x3@135

1x3@175

working sets:

4x10@195, after the 2nd set i put my belt on because my lower back was starting to flare up and i wanted to be able to finish the session so i threw it on. i think it was actually the first time putting on the belt correctly too, which sounds pretty stupid, or maybe it was my form but i felt like i was getting a lot of drive out of the bottom from the belt.

1x15@195, these were rough to say the least. i banged out the first 7 like it was cool though. then i started doing 1 breath from 8-10, then 2 breaths between reps from 10-13, then 3 breaths from 13-15. i could have maybe had a couple more reps, but i think the form would have been shitty, and im pretty happy with 15 so i stuck with it.


GHR:

4x10. nothing special, just GHR.


back extensions on the GHR:

4x12, again nothing special. first set did bw. 2nd with a 8lbs med ball, 3rd with 12lbs kb behind head, 4 just body weight and lots of speed.


decline abs on the GHR:

1x15, 2x10, nothing special just kept legs long to work on hip flexors along with abs.


banded sprints:

im sure you have seen videos where they wrap the bands around something solid and then sprint out to a cone or whatever. well thats what we did to work on the dynamic portion of the lower body. we hooked up 3 strong bands and placed a cone out. if we touched it we moved the cone out 6-12" i was pretty surprised how far i was getting. i was easliy getting about another 2 feet further than my training partner.

we did 3x5 reaching out to the cone. liked these, we will see if they offer anything good to our squat and deadlift in the future.


tomorrow is bench for the last training day of the week for the 10s wave. next week we are still in the 10s wave but move onto a different rep scheme. ill keep it posted when it happens

gmen5681
03-26-2011, 12:21 PM
Today was bench as you can tell from the title. got to the gym first thing in the am, well 8. but thats pretty early for a saturday.
lots of warm-up for the upper body. had a good sweat going before i even touched the bar.
did some band traction on my shoulders/elbows/wrists

flat bench:
3x5-8@bar only
really worked on the form. i know its only the bar, but i was pulling it apart as hard as i could and moving it as explosively as i could.
1x5-8@95
same thing as bar
took about a 5 min rest before doing my first working set of 135. i also slopped on a bunch of bio-freeze on my elbows. they have been bugging the shit out of me lately. not enough to not bench, but enough for me to do perhab/rehab daily.
according to the spreadsheet, i was supposed to do 125, but i knew i could get 135 easy. so i just plugged that into the spreadsheet instead.
4x10@135
these were all easy, but i think that's part of the program. i would rather start too light than too heavy. they always say check your ego at the door.
1x15@135
went with a close grip because i knew i could get at least 15 with a comp grip, all reps were done with a slight pause at the bottom as well. 15 came easy, but i was just running out of gas so i cut it short.

chest-supported rows w/ football bar
1x10@bar
1x15@115
2x15@135
1x15@115
nothing special. just pulled with lats and back and tried to not use my arms at all.

dips
now these always kill my shoulders/elbows. so i tried the first couple sets with a band around the elbows. like how the slingshot would work. but it was being gay. so i just went with eccentric motion only, jumped up to lock out and then did a 5 count to the bottom.
after the 2 retarded sets with the bands
3xAMAP

laying leg lifts
just laid on the ground, hung onto something solid and did leg lifts.
1x15@bw
added a band choked on a KB too the movement
2x10@band
harder than expected, but thats always a good thing.

then we just played with some medicine ball throws from a seated position to take the leg drive out of it.
5 overhead, 5 chest pass w/ 10lbs ball x 3
5 shot-put (single arm), 5 overhead pass (single arm) w/ 4lbs ball x 3

for conditioning we did 100 reps (50 each side) of sledge hammer hits on the tire
did 20 (per side), rested, then did 10 (per side), then 10, then helped someone move some plyo boxes and crushed my thumb in between boxes and blood just went everywhere. once i got it to stop bleeding i continued with another 20 per side to finish it out.

was a good training session. i start the Intensification phase of the wave on monday with some deadlifts.

dechrist
03-26-2011, 01:08 PM
Following cause i'm interested in the Juggernaut Method. Good luck.

gmen5681
03-26-2011, 02:34 PM
Following cause i'm interested in the Juggernaut Method. Good luck.

it will be interesting. only 15 more weeks.

gmen5681
03-28-2011, 01:34 PM
im going to start making these posts shorter, no one wants to read a book everytime i train. haha

deadlift w/ fat gripz
1x5@95
1x5@135
1x5@185
1x5@235
1x5@265
took off fat gripz for last working sets
2x10@285
1x13@285
killer

GHR
4x10

step ups to 24" platform
3x10 (10 per leg)

side bends
1x10@53lbs KB (10 per side)
2x15@70lbs KB (15 per side)

broad jumps
4x3@BW
5x2@20lbs vest
5x1@BW

double broad jump
1x1@BW

Wednesday is OHP

def should have taken a deload week before starting this. starting to hurt already.

Brian Hopper
03-28-2011, 02:15 PM
That program seems interesting, good luck with it.

dechrist
03-28-2011, 05:24 PM
these workouts seem like real ballbusters haha.

gmen5681
03-29-2011, 06:48 PM
That program seems interesting, good luck with it.
thanks brian, im looking forward to seeing the results. hoping to get stronger and lose a bit of BF with all the conditioning stuff at the end of every session.


these workouts seem like real ballbusters haha.
thats an understatement, the 10 waves is horrible, i dont think ive done reps of 5 or more in over 8 months. cant wait to get into the 5s and 3s wave.

joey54
03-29-2011, 06:59 PM
You got a spread sheet which is compatible to the 2000 version of excel? The xls one won't work with my old software.

gmen5681
03-30-2011, 11:41 AM
OHP today, had to go early, was in the gym at 7, forgot my jack3d, forgot my BCAA, forgot my water. obviously this was way to early for me to be in the gym. i felt like i had no energy and i dragged ass, but i got it in.



ohp w/ fat gripz

2x8@bar

1x8@65

1x5@75

1x5@80

2x10@85

1x13@85



banded lat pull downs

used blue bands choked around a bar and sat on a 12" box

2x15

2x15 w/ bands crossing one another



tricep "rock and rolls" w/ kbs

4x10@35s



bizcepz curlzzzz

3x8@18lbs

making sleeves tight and pants wet.



friday is squats, should be horrible.



on a different note, im thinking about hiring an online consultant for my nutrition. its not that i dont know how to eat to lose body fat, its just that im lazy and not self-reliant enough to do it. so i have contacted a pro and we are setting something up and a pretty resonable price for the next 3 months (april 1-june 30) my goal is to drop the body fat and keep strength up. im currently sitting at 260ish and would really like to get to 225-230.

gmen5681
03-30-2011, 12:00 PM
You got a spread sheet which is compatible to the 2000 version of excel? The xls one won't work with my old software.

i will be uploading the 97-2000 excel format when i get home as well for you people with the out of date program.

Brian Hopper
03-30-2011, 01:11 PM
Good job on the OHP.

dechrist
03-30-2011, 05:16 PM
Good session and good luck on the squats bring a bucket.

gmen5681
03-30-2011, 06:15 PM
Good job on the OHP.
thanks, it was pretty easy in the grand scheme of things.


Good session and good luck on the squats bring a bucket.
thanks, its going to suck for sure.

J_Byrd
03-31-2011, 06:32 AM
Seems like some pretty nasty workouts.

gazh1983
03-31-2011, 11:18 AM
Cool log, following with interest.

joey54
03-31-2011, 11:31 AM
Big fan of following this training log. Thanks again for the spreadsheet.

gmen5681
03-31-2011, 03:27 PM
Seems like some pretty nasty workouts.
they are Byrd, cant wait to get to the 5s and 3s. good luck at your meet next week!


Cool log, following with interest.
thanks!


Big fan of following this training log. Thanks again for the spreadsheet.
Thanks Joey, ill try to keep it as interesting as i can. and no problem on the spreadsheet, hope it works for you. if you need anything else or see mistakes on the spreadsheet let me know and i will fix them ASAP.


On another note i questioned Chad over on facebook about training length, as i know you should always keep your training sessions short and sweet, but on the deadlift and squat days i was taking anywhere from 2-2.5 hours to complete everything with stretching and warming up and all that good stuff. anyways here is the Q&A:


Joe Whitney
on average how long do your training sessions last on the 10s wave? my ohp and bench days move right along in about an hour 15 with warm up and stretching, but my dead and squat days are taking me like 2 hours sometimes 2.5 hours to complete the movement plus the accessory stuff.


Juggernaut Training Systems
My lower days were taking an hour and a half. I was also keeping my rest periods to a strict 3 minutes on the main exercise.

-Chad

with that knowledge i will be sure to enforce a shorter resting period between sets. wish i would have asked after tomorrows squat session. haha.

trumayhem
04-01-2011, 09:57 AM
I'm starting the Juggernaut Method this Sunday, and I'm scared haha, bought the E-book, and working on how I want to set up the assistance exercises...

gmen5681
04-01-2011, 12:45 PM
I'm starting the Juggernaut Method this Sunday, and I'm scared haha, bought the E-book, and working on how I want to set up the assistance exercises...

for the first cycle im just doing as he has it written in the book, the 2nd go around im going to do 5/3/1 as the assistance like he reccomended. it will be interesting to see which gets better results. good luck though, its HORRIBLE haha. im only on the 2nd week of the 10s wave and im already looking forward to the 8s wave.

gmen5681
04-01-2011, 12:54 PM
Today was horrible. haha i was keeping the rest times to under 3 mins as CWS suggested. I plan on sending an email to him saying i hate him a little bit. haha. anyways on with the show:

lots of warming up. had my sweat on before i even put the bar on my back, just some simple dynamic movements and stretching. took my 3 scoops of jack3d and had my 2 scoops of modern BCAA for durning training.

box squats right at parrellel:
2x5@bar
1x5@95
1x5@145
1x5@180
1x5@205
2x10@225 (was supposed to be 220, but i didnt feel like messing with that many plates)
1x13@225 (EDIT: after watching the video that is uploading as we speak, i got it for 14, not 13!)

i told myself while i was putting on my belt i was getting this for 13, and therefore i did. the first 7 were fast and very powerful, and then i started to slow down a bit. i video'd the last set and will have it uploaded when i get home.

back extensions on the GHR
1x10@BW
1x10@10 (plate sat behind my head)
2x10@25
1x10@bw

just ended the workout with some sprints.
4x25 yards

post workout meal was just 2 scoops protein, 1 scoop waxy maize, and 5g of creatine


i will do some abs tonight to make up for the lack of them in my training session. will just do 5x20 with a band around the door. probably an average band.

heres the video:

http://www.youtube.com/watch?v=VlrQJziGJpA

i also start working with Clint Darden over on elitefts.com (pro strongman) on sunday to try and get me to 230, tired of being so fat, but too lazy to design my own diet. haha, im sitting around 260 morning/267 evening

tomorrow is bench, and then only 1 more week. cant wait to deload.

gmen5681
04-02-2011, 09:40 AM
Today was bench. woke up had a protein shake with some rolled oats in whole milk. took my jack3d and prepared my BCAA drink for during training.

Warming up, got my sweat on, also just put a ton of bio-freeze on my elbows. they are sore as hell.
*side-note* i ordered those rubber band things from ironmind (http://ironmind-store.com/Expand-Your-Hand-Bands153-10-Bands/productinfo/1376/), hope that it helps with the sore elbows a bit.

Bench
3x5@bar
1x5@95
1x5@125
1x5@140
2x10@150
1x13@150

DB rows
1x10@35
3x10@53
1x15@53

4 brd close grip
2x30@135
1x20@135
each rep was paused on the board.

then did some man stuff
10 battle rope slams w/ 3" rope
5 per side sledge hammer slams on tire
5 per side sledge hammer slams on tire sideways (swung like a baseball bat)
swinging left handed made me feel slightly retarded.
did this for 5 rounds, with minimum rest between rounds
the last round i did the battle rope slams for 20 instead of 10, everything else was the same.

i then laid outside on the nice and cool concrete for a solid 5 mins, felt like i was gonna puke.

1 more week of this 10s wave horribleness then a DELOAD!!! cant wait.

post workout i had 2 scoops protein, 1 scoop waxy maize in whole milk.

joey54
04-02-2011, 09:41 AM
Good effort on the squats. Some suggestions.

Work on a more efficient unrack. All the foot shuffling stuff does you no favors. Two steps back and start squatting. Move your box up

Take the plate off the box to hit appropriate depth. I know you feel you are at parallel, but you are above. Granted I am a depth nazi, but it will serve you well long term to go deeper, even if you have to go a bit lighter to start.

gmen5681
04-02-2011, 10:43 AM
Good effort on the squats. Some suggestions.

Work on a more efficient unrack. All the foot shuffling stuff does you no favors. Two steps back and start squatting. Move your box up

Take the plate off the box to hit appropriate depth. I know you feel you are at parallel, but you are above. Granted I am a depth nazi, but it will serve you well long term to go deeper, even if you have to go a bit lighter to start.

thanks, joey. i will work on my unracking. and next week im going to stick to the same height only because its my last week of squats in the 10s wave. i want to keep everything the same. then at the start of the 8s wave i will be sure to get a bit lower, maybe ill try a 25 bumper plate on there instead of the 45, my biggest problem is i need to work on my flexibility a bit more. and also hopefully once this belly starts going away it will be a bit easier to get lower. right now it feels like my gut is getting in the way. none the less thanks for the criticism joey, i enjoy all the positive criticism because it will only make me better!

dechrist
04-02-2011, 12:18 PM
good bench session my man.

gmen5681
04-02-2011, 12:58 PM
good bench session my man.

thanks. ive always had a pretty poor bench. im starting to piece it together though.

gmen5681
04-04-2011, 12:30 PM
Today was the realization day. and it was no joke. warmed up with a bunch of stretching and some other dynamic stuff.

deadlift
3x5@135 w/ fat gripz
2x5@185 w/ fat gripz
1x5@215
1x3@255
1x1@300 w/ belt
1x15@320 w/ belt

my goal was 13, so the fact that i got it for 15 i was fucking pumped to say the least. it was horrible. i pulled each one as if it was a single too, pulled, set down, 2 breaths, set up, pull. the last 5 pulls it lierally felt like my eyes were going to pop out. had the belt on and it felt so tight at the bottom, but was getting a ton of pop out of it from the whole. i normally just put it on the 3rd hole with a bit of trouble, but today i was SEVERLY bloated, so it was a struggle just getting it to the 3rd hole, but the 2nd hole didnt feel right.
the reason for my bloat was yesterday for lunch i took the taco party challenge from taco bell. 12 soft shell tacos for 10 dollars. who can say no.
Clint Darden is scheduled to call me tonight to get my nutrition settled tho. i am excited to see 230 again haha, not excited to cut back the food tho. oh well, it will only make me better tomorrow.

i was pretty much slaughtered after the last set of deads, so i just some step ups and called it a day. going to do some side bend abs tonight, along with some neck work when i get home.

step ups
4x15 (each leg) holding onto 35lbs KBs
was only a 12" step, but made every rep explosive and almost jumped off the box each rep.

wednesday is OHP, hope it goes as well as todays deadlifts did.

gmen5681
04-06-2011, 11:38 AM
Started working with Clint Darden yesterday. Overall he said my training and nutrition looks good. but right now for the next 6 days he says to only eat what mother nature has made, nothing man made, but eat as much of it as i went in the meals. so thats what i will be doing as far as nutrition. supplements will still be taken like normal tho.

today was the realization week of OHP.

started on the woodway treadmill for a total of 250 yards at 30lbs force. just went back and forth with forward and backwards walking to get a bit of a sweat going.

did some more dynamic movements for upper body to get nice and loose.

OHP
1xlots@bar
1x10@65
1x5@65
1x3@75
1x1@90
1x14@95
first 12 reps were pretty easy, last 3 were a bit of a struggle, especially the last one.

http://www.youtube.com/watch?v=Yl08e8Fl4cQ


lat pulldown - used D rings on the cable system, so each side was independent
1x15@150
3x10@100
2x10@40 (single arm)

upper body "metabolic manliness" circuit shit
decided to go with the weight loss i would do the main movement, 1 accessory movement and then a circuit to get a sweat on and get a "metabolic drive" happening

KB swing clean and press w/ 35lbs KB x 8 (single arm)
bent over row w/ 35lbs KB (single arm)
12 lbs medicine ball slam x 10
battle rope slams x 15

did the ciruit for 3 rounds, with about 2-3 mins rest between rounds. the last round i did the battle ropes until i couldnt do it anymore, i think i did about 25 slams, didnt count tho.

friday is squats, fun fun fun

dechrist
04-06-2011, 05:30 PM
awesome workouts 320 for 15 is pretty impressive.

gmen5681
04-06-2011, 06:18 PM
awesome workouts 320 for 15 is pretty impressive.

thank you sir.

gmen5681
04-08-2011, 01:38 PM
warm up with lots of dynamic movements and stretching

box squat:
2xmany@bar
1x5@135
1x5@135
1x3@195
1x1@230
1x13@245, 30 sec rest to catch breath and did 1x3@245

http://www.youtube.com/watch?v=EwcsRDG38Xs


goblet squats
1x10@70
1x8@70+30 lbs chain around shoulders
1x6@70+(2) 30 lbs chains around shoulders
1x15@70
all were done with a 2 sec pause at bottom

Woodway treadmill pushes (only form of prowler work i can do)
slow and steady for 400 yards total
100 yards w/ 50 lbs resistance
30 sec rest
100 yards w/ 60 lbs
30 secs rest
100 yards w/ 70 lbs
30 secs rest
100 yards w/ 80 lbs
lay on floor.
took me a total of 7mins and 15 secs
calves were very sore from this. made sure i was keeping my shoulders down and driving with my heels for the push

Brian Hopper
04-08-2011, 06:00 PM
Squats looked good, but I would lower the box height some.

dechrist
04-08-2011, 06:06 PM
Ive always wanted to try the prowler simulated on a treadmill but I work out in a commercial gym. I feel like theyd tell me to stop. never know til ya try

gmen5681
04-08-2011, 08:17 PM
Squats looked good, but I would lower the box height some.

Thanks Brian, i plan on lowering it for this wave of 8s. i wanted to use the same height for the whole wave so it didnt change anything. but thank you, thats a 45 bumper plate, im going to switch to a 25 instead for this wave.



Ive always wanted to try the prowler simulated on a treadmill but I work out in a commercial gym. I feel like theyd tell me to stop. never know til ya try

its nice that my gym has the WoodWay treadmill. made with ball bearings so its ment to be pushed. its a great piece of equipment.

gmen5681
04-09-2011, 12:14 PM
Today is the last working day for this wave. all next week is a deload, but im going to keep the "man cardio" the same, if not a bit more. Also found it a bit easier to put on socks and tie my shoes today, so i think the belly is going down a bit, boo-ya!

dynamic warm up and stretching

Bench
lotsxlots@bar
2x5@95
1x5@115
1x3@135
1x1@160
1x15@170
pretty pumped about getting 15, probably could have had a few more, but (1) i didnt have a spotter, and (2) my form would have broken down, the 15th rep i had a little bit of a hitch about halfway up so called it quits.

pin presses
1x10@135
4x8@135+minis

Chuck V pull downs
1x12@55
4x10@70 or 75 dont remember

man cardio
10 rope slames
5 (per side) 10lbs sledge tire beat down
5 (per side) steel pipe wood choppers

DEEELLLOAAADDD all next week, but like i said keeping the man cardio up. think i might start lower body days w/ 200 yard Woodway Treadmill push, and upper days with some battle rope shit

Video:

http://www.youtube.com/watch?v=9syHxPVX_B8

gmen5681
04-10-2011, 03:57 PM
Decided to do some "Man Cardio" today, its a deload all this week, so i just want to add in some "cardio" over this week to cut down the weight more. this is how it went:

i have never really done any power cleans, but i always want to play with them a bit.
1x20ish@115
1x1@165

man cardioness
goblet squats 1x8@80
single arm OHP 1x8@50
SLDL 1x8@100
bent over rows 1x8@100
did 3 rounds, last round i did 1x6@125 for goblet squats
i really like the goblet squats, makes me really get low, work the upper back, and keeps me very upright.

10 mins on treadmill
7% incline, 2.5 mph

30 mins in sauna at 10 min intervals, drank TOONNS of water.

tomorrow ill do some higher rep (8-10), very low weight (40-50%) deadlifts, follows by some more "man cardio"

joey54
04-10-2011, 05:34 PM
Would you say the realization phase panned out for you like you expected?

gmen5681
04-10-2011, 07:10 PM
Would you say the realization phase panned out for you like you expected?

i went into the program with no expectations, just wanted to let the program do what it did. but i was very pleased with the results, not really sure how they will transfer into a 1-3RM though. but the thing i have been telling people is i think this is the BEST beginner to intermediate level power-lifter. for several reasons
1 - tons of reps to learn the movement
2 - its going to build a solid foundation with the first 3 waves
3 - awesome GPP and without doing GPP

as far as an advanced PLer, maybe a really really off season type of program just to increase his or her GPP but other then that i would say they should stick to a WS or 5/3/1, because the high reps and the heavy workload will crush you quick.

gmen5681
04-18-2011, 01:26 PM
Today was my deadlift day. i recorded my last 4 working sets of the deadlift, and the GHR.

deadlift
1x5@135 w/ sumo stance for the glute activation
1x5@185
1x5@225
4x8@295
1x10@295

i need to get some shin guards or something ebcause my shins are bruised to shit right now from today, and it was affecting my pull

ghr
2x8@BW
1x8@8lbs
2x8@14lbs
last set was a struggle as you will see

i did some side bends w/ 70lbs KB
3x10


video:

http://www.youtube.com/watch?v=PdT95YYqw4g
then i was talking to one of the CSCC coaches at the gym and he told me to try stepping twists with a plate
it was something he learned from a thrower in colorado at the olyimpic training center.
something about the way the obliques are that you should twist instead of bound like with a side bend

but none the less i tried some steping twists with a 25lbs plate and it was actually pretty brutal
8 steps per side and twisting the direction of the step as far as i could and then "snap" back to the other side with that step

was going to do the treadsled pushes, but the trainers there wouldnt stop talking to me.
one was asking me about local strong man comps, and atlas stone molds, and the other was telling me about how he wants to try out for college football

i forgot my headphones so between every set they were talking to me. which i dont mind but i ended up spending almost 2 hours in the gym because of the chit chat.

food today is the 11 HB eggs and 1/2 lbs pasta
i only ate about 1/2 of it. just got sick of eating. haha. its too hot right now. i also ate 1/2 of a chicken for lunch at about 12. tonight im going to finish the eggs and pasta with some 93% beef. maybe 3/4 a pound or so.

i also have plans to go for a walk with my friend with the dogs. its a 3 mile loop. should be horrible for me ebcause she walks fast. haha. oh well i need to lose the weight it will be good in the long run. if it affects my training i will back off. but i figure i wont have to do lower body until friday so i should be fully recovered from it by then.
wednesday is OHP i will once again film it.

for accessory
5x8-10 of lat pull downs??
and standing abs??

same thing with lat pull downs last 2 sets be hard.

gmen5681
04-21-2011, 06:36 AM
Today was my OHP day.

Been doing a lot of work with Clint Darden lately. He is helping me a ton on both training and nutrition.

dynamic upper body warm up
upper body stretching

OHP
2x10@bar
2x5@65
5x8@95

i was really hoping to get 10 on the last set. but it was a no-go. oh well. at least i hit the prescribed reps.
here is the video:

http://www.youtube.com/watch?v=OhZ3afxQ3mk

accessory:
standing GHR abs with 2 green bands
4x12

lat pull down
4x8
dont remember the weights, i changed it every set, the first 2 sets were easy to get, last 2 i struggled to get 8

cable rope tricep pull downs
4x12
w/ 10 sec rest between sets
varied the weight, kept it easy but was just going for a burn/pump

walked the dogs again last night, went 2.75 miles with them. not as fast yesterday, but better than nothing.

friday is squats.

gmen5681
04-25-2011, 02:24 PM
squat bench and deadlift this week



didnt update..sorry



weight is down to 252. NICE!



friday - squatting

4x8@225

1x10@225

video: will be posted soon



GHR

3x8@BW



saturday - bench

4x8@155

1x10@155



kb rows

2x8@70



tricep rope

4x12@weight

getting a pump/burn

only 10 secs rest



monday - deadlift

2x8@325

1x10@325



GHR

3x8@BW



very hot

in the 90s in the gym. its killing me. being doing my abs at home with bands

and my cardio is being down just walking about 2.75 miles every night



wednesday is OHP

Brian Hopper
04-25-2011, 02:39 PM
Nice work in here!!!

gmen5681
05-25-2011, 05:52 AM
hey everyone, sorry i havent updated in about a month. here are some updates:

finally found a legit guy in north carolina to train with. hes known on here as j_byrd i believe. crazy strong guy and helping me out a ton.

monday was my first bench training session with them:

2xa bunch@135
2x5@185
2x5@225
3x2@245

db flat bench
1x2 shy of failure @55/65/75

and that was it. went back to the gym on base on tuesday to get some more upper body accessory stuff in
rolling triceps 3x8@35s
standing swiss bar rows 2x10@165
face pulls 3x20@25/30
seated cable rows 3x10@160
standing curls 3x8@25

today (wednesday) is a rest day

tomorrow (thursday) ill be going back to train with Byrd and his crew for squats. ill try to get some videos of everyone training.
Byrd should be working up to a pretty awesome 750+ pound squat in a titan single ply suit.

im going to be working on doubles probably closer to 315 tho. haha, baby weight to these guys.

Brian Hopper
05-25-2011, 06:19 AM
That's cool you found someone to train with. Are you still going to do the Juggernaut Method?