PumpHouses Juggernaut Log

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  1. Went for a long walk today with the lady, that is going to be the extent of my activity for today. Taught my usual self-defense class but it was fairly tame today. Maybe foam roll a bit although I'm feeling good.

    Going to have a gimlet and relax the rest of the day. Deadlifts in the morning.

    (Exciting entry?)


  2. Mondo exciting. Long walk on the beach?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  3. Nah just around the neighborhoods. She had yoga pants on, so it was exciting for me at least.

  4. No deadlifting today. Too many clients, too much work.

    10 am tomorrow morning I'll deadlift.

  5. Warm up

    Deadlifts
    2x5x135
    1x2x185
    1x1x225
    6x1x275

    Felt pretty good no back pain, so that's the important thing.

    Round back GMs
    3x10x95

    Cable wide attarcent rows
    4x12x125

    Curls
    2x21'sx85
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  6. 8's wave Realization phase

    Warm up
    Strict OHP
    2x8x45
    1x6x65
    1x5x95
    1x3x95
    1x14x105

    Had to rush so...

    Pull-ups
    5x5
    Superset with push-ups
    5x15

    Quick day. Not too bad, excited for this week. Raisin that TM!

  7. Going to have to bench this week without a spot, so I may not be able to push it as far as I'd like unless I can find someone around the gym who knows what they're doing.

  8. Quote Originally Posted by PumpHouse View Post
    Going to have to bench this week without a spot, so I may not be able to push it as far as I'd like unless I can find someone around the gym who knows what they're doing.
    I freaking hate that. Just be sure to give specific instructions on what you want in a hand off.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  9. 8's wave Realization phase

    Warm up
    Agile 8

    Squats
    3x5x45
    1x5x135
    2x3x185
    1x2x225
    1x12x245

    These felt awesome, I was able to get very low and very explosive with these, I'd honestly put my max somewhere around 350 right now, which for this soon after an injury, is pretty ****ing solid. Once I hit a clean 425 lb single, I'll set another competition date so I can qualify for USPA nationals this year. The back feels really good though. So i think this was a perfect program for a comeback.

    Russian curls
    5x6xbodyweight

    Standing calf raises
    3x20x135

    Then I just rolled and stretched a bit, I was worn down.


    On a seperate note, I got into a sort of confrontation with some guys. They tried taking my collars as we were loading up. Claiming they had the bar before us so they were theirs. Chased em off but the best part was, my girlfriend got all pissed off (all 106 pounds of her) and yelled at The two guys, demanding they give her "clippies" back. She got all fired up and saw them mean mugging in the mirror, she then proceeded to hit her first ever double bodyweight squat (for 3 ****ing reps) all in an attempt to out squat the douchebags who took her "clippies" haha.

  10. Awesome stuff here, man! Keep up the good work. Gotta get you competing and qualified!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  11. Quote Originally Posted by herderdude View Post
    Awesome stuff here, man! Keep up the good work. Gotta get you competing and qualified!
    Thanks man I'm itching to compete again. I'm thinking February will be the time. I should have a class II total by then.

  12. Took a rest day. No martial arts no lifting no conditioning. Just quality time with a lax ball and a bottle of G'Vine.

    Going to bench tomorrow, my goal is 14 reps at 190 lbs. I'll try to find a spotter who can accommodate that.

  13. 8's wave realization phase

    Warm up
    Med ball throws 3x3

    Bench
    2x15x45
    2x5x135
    1x2x155
    1x2x165
    1x13x190

    Very close to my goal. Spotter had to tip it off me. He did well.

    Nose breakers
    1x100x25 lbs

    DB shoulder press
    5x10x50 lbs

    Lateral raises
    3x15x15

  14. New adjusted training maxes for the 5's wave will be:

    Military press 140#
    Bench 252.5#
    Squat 315#

    I really want to bump the squat up, but I'm going to finish the program as its written and let my back feel perfect before raising it up again. After this program (9more weeks) ill test my maxes and start fresh on 5/3/1. Although I'm honestly loving the juggernaut method. So I may repeat again. We'll see, I just don't think it leaves me with enough low rep work to be ready for a competition. I feel more athletic then ever though.

    Wouldn't mind some input on which program to run next.

  15. I only read the first book once, and it was awhile ago. Does it leave room to maybe throw in a joker set in occasion, or even just do an overloading exercise as an assistance movement?

    I had the same issue with 5/3/1 at first. Then I switched to 3/5/1 where every other week(not including deloads) you at least hit a training max. On top of that if you are up to it you can hit joker sets. I've only hit joker sets once just as a little heavier tester to gauge openers for a comp.

    Those two paragraphs aside, if your 1 rep maxes go up when tested I'd say it is working pretty good, maybe just tweak it. 5/3/1 is solid though if you want a switch. It is stupid simple for me, who can be simply stupid.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  16. CWS talks a bit about how I add in some heavier work. Basically on week 2 of each wave your tossing in an extra high percentage set, but it still would mean that In a 12 week time frame I'd only pull two sets above 90%. Which may be fine I'm not sure.

  17. Warm up

    Deadlifts from 1" deficit
    2x5x135
    1x2x185
    1x2x225
    1x1x275
    2x1x295
    2x1x315
    2x1x335

    These were great. Heaviest in what feels like forever.

    Cable rows
    5x10x200

    Preacher curl machine
    1x100x20

    Shrugs
    3x15x135

  18. Quote Originally Posted by PumpHouse View Post
    CWS talks a bit about how I add in some heavier work. Basically on week 2 of each wave your tossing in an extra high percentage set, but it still would mean that In a 12 week time frame I'd only pull two sets above 90%. Which may be fine I'm not sure.
    Yea if you read the pros some guys go super heavy a lot and some guys say they train at like 80% for the most part. Really hard to tell I guess until we all try.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  19. Just deloading this week I may or may not update. Barely lifting lots of eating.

  20. Quote Originally Posted by PumpHouse View Post
    Barely lifting lots of eating.
    Living the dream, I see!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  21. Interesting approach. I am a volume guy too, who likes to stay really conditioned as well.

    Sub'd.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  22. It's not my usual approach. I enjoy hitting 8 sets then going home and pounding back poptarts. But i love how athletic I feel lately, so I may stick with this for a while. Not sure.

    Welcome though!

  23. Deep fried turducken is on the menu tomorrow. So very excited.

  24. Warm up
    Agile 8

    Deadlifts
    6x5x225

    Bb rows
    3x20x115

    Shrugs DB
    5x10x90

    DB curls
    2x15x30

    Those deadlifts are tough. I was supposed to go a bit heavier on em, but I'm bad at sleep right now so I went light. Still tough though.

    I'm not sure what was going on but I just couldn't seem to get the bar close, it just drifted with every rep. I think my head just wasn't there today.

  25. Cycle 1 Accumulation phase 5's wave

    Plyo push-ups 6x2
    Warm up

    Strict OHP
    [email protected]#
    [email protected]#

    Pull-ups
    [email protected] own fatass

    Hammer strength incline presses
    [email protected]#

    Lateral raises DB
    [email protected]#
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