The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Get Some! KoSh's Avatar
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    KoSh is Feelin' The Juggs!

    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
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

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  3. #2
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    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.

  4. #3
    Become Unbreakable Mark!'s Avatar
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    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.
    "Light Weight"

    260's by May

  5. #4
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    good luck with the new program, I agree that it looks very promising.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  6. #5
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    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.

  7. #6
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    Going to follow this one! Good luck with the new program

  8. #7
    Get Some! KoSh's Avatar
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    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
    Last edited by KoSh; 01-27-2011 at 02:15 PM.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  9. #8
    THE 800 QUEST NickAus's Avatar
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    Good stuff!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #9
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    great job Kosh, isn't high rep fun!
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  11. #10
    Get Some! KoSh's Avatar
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    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.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  12. #11
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    I just threw up a little reading that. And said we're crazy doing 20 rep squats????
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  13. #12
    Become Unbreakable Mark!'s Avatar
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    Haha, 260x18, man that's awesome. Looking good man
    "Light Weight"

    260's by May

  14. #13
    Get Some! KoSh's Avatar
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    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...
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  15. #14
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    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.

  16. #15
    Get Some! KoSh's Avatar
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    Yup. Got one. Thanks.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  17. #16
    Get Some! KoSh's Avatar
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    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
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  18. #17
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    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?

    That's at least a weeks worth of reps for me
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  19. #18
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    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?

    That's at least a weeks worth of reps for me
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  20. #19
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    A ton of volume so far. Your work capacity should be great by the time you get to the 5's wave.

  21. #20
    THE 800 QUEST NickAus's Avatar
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    Looking good!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #21
    Get Some! KoSh's Avatar
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    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.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  23. #22
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    4 more reps.......














    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  24. #23
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    What are your rest periods for the boring but big sets?

  25. #24
    Get Some! KoSh's Avatar
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    Quote Originally Posted by mchicia1 View Post
    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
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  26. #25
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    Quote Originally Posted by KoSh View Post
    Stl, I dislike you right now
    Just ****ing with you great job doing over 50 reps with 230. That's awesome
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

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