PumpHouses Juggernaut Log

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    PumpHouses Juggernaut Log


    Hey everyone. Figured I may as well log this. I'm using the Inverted Juggernaut method for all lifts except my deadlift. My back seems to be doing well after an injury a while ago, but I set all my weights VERY LOW so I could ease back into it and build some momentum.

    Hope y'all enjoy.

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    Cycle 1 8's wave Accumulation phase

    Yesterday 11/4

    Warm up
    Plyo push ups 3x3

    Standing Strict Military press
    1x10x45
    1x10x65
    9x5x85
    1x22x85

    Lat pulldowns
    5x10x180

    Incline DB press
    5x8x80
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    Cycle 1 8's wave Accumulation phase


    Warm up
    Box jumps 4x3

    Squats
    2x10x45
    1x10x95
    1x6x135
    1x5x155
    7x5x195
    1x18x195

    SLDL
    5x10x225

    Planks
    3x45 secs
    •   
       

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    Subbed
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    Awesome! I'm actually going to do videos this time.
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    A Juggernaut Method log? Sounds interesting.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Hopefully it will be an interesting log. Except the fact that I set all my lifts embarrassingly low. So it's more of a Juggernaut/Recovery log.
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    Rest Day.

    1 hour of stretching with my martial arts girls. Then did about 30 minutes of PVC rolling and lax ball mashing on my hips and hamstrings. Very tight for some reason.

    Might get some light jogging in tonight. Im feeling winded too easily these days.
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    Cycle 1 8's wave Accumulation phase

    Warm up
    Med ball throws 5x8

    Bench press
    2x10x45
    1x10x95
    1x6x135
    7x5x155
    1x16x155

    CGBP
    5x10x135

    Face pulls
    3x15xlight

    Klokov press
    3x10x95

    My bench feels incredible. It's real light, but everything seems to be falling into place. Lots of speed.
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    Deadlifts today.

    Warm up

    Deadlift
    Bar was raised 2" up.
    4x6x225

    Was so wiped from these I literally sucked at everything else. My back is still healing. It's been 7-8 weeks since I've pulled anything. I felt good though, just got fatigued quickly.

    Shrugs, cable rows, curls.
    Done circuit style 3x8
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    Amazing how only lots of pulls can prepare you for lots of pulls, isn't it? They always put a hurtin on me when I get back into them.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    It's crazy, I look at the volume I was doing on the coan routine 7 weeks ago, and I look at 4 sets of literally half the weight today and was floored haha. I love deadlifts, they really turn you into a man.
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    Cycle 1 8's intensification phase


    Warm up
    Agile 8
    Plyo push-ups 3x3

    Strict OHP
    3x8x45
    1x6x65
    1x3x85
    7x3x95
    1x14x95

    Incline DB press
    3x10x70

    Pull-ups
    3x5xbw

    Band push downs
    3x25x(off brand orange bands)

    My OHP feels solid, i think I set the number pretty low, but that's fine.

    Checked my weight today and realized I'm 198. Actually looking quite a bit bigger. Leaner too.
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    Just lax ball mashed my glutes and rear delts. Didn't even cry.
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    Quote Originally Posted by PumpHouse View Post
    Just lax ball mashed my glutes and rear delts. Didn't even cry.
    Then set a 60lb kettlebell lap and then do it!
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    Quote Originally Posted by Sean1332 View Post

    Then set a 60lb kettlebell lap and then do it!
    That's sick. I literally cringed.
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    Cycle 1 8's Wave Intensification phase

    Warm up
    Box jumps 5x2

    Squats
    1x10x45
    1x5x95
    1x5x135
    1x3x185
    7x3x225
    1x9x225

    SLDL
    5x10x185

    Planks
    2xfailure
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    Lots of work right there. How's it feeling?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    It's not bad. I haven't been wearing my belt lately because the weights have been so light so my core is more destroyed lately than usual. But other than that I feel good. My back feels strong and my work capacity seems to be way up. My form all seems tighter. So I expect to be coming back strong in a few months. I'm definitely getting some bulk in my shoulders from all this upper body volume.
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    Going beltless after I hurt my back was instrumental to my recovery. I did lots of stuff beltless just to become more stable. Got away from it this cycle because it's all freaking heavy, but sans belt is definitely an awesome way to go.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  21. Senior Member
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    Rest day. 30 minutes of stretching with my martial arts ladies. Pretty basic stuff but I'm very tight after squatting. So it helps.
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    In on new log man
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Thanks man. I'll attempt to make it interesting.
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    Cycle 1 8's wave Intensifucation phase

    Warm up
    Med ball throws 5x5

    Bench
    1x10x45
    1x10x95
    1x6x135
    1x4x135
    1x3x155
    7x3x175
    1x13x175

    Skullcrushers
    3x10x120

    DB military press
    3x15x45

    Face pulls
    3x20xlight bands
  25. Senior Member
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    Felt great. I'm happy with my bench.

    My conditioning is getting insane. Whole workout minus the warm up, took 35 minutes.
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    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?)
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    Mondo exciting. Long walk on the beach?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Nah just around the neighborhoods. She had yoga pants on, so it was exciting for me at least.
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    No deadlifting today. Too many clients, too much work.

    10 am tomorrow morning I'll deadlift.
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    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
  31. Senior Member
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    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!
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    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.
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    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.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  34. Senior Member
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    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.
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    Awesome stuff here, man! Keep up the good work. Gotta get you competing and qualified!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    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.
  37. Senior Member
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    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.
  38. Senior Member
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    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
  39. Senior Member
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    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.
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    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.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  

  
 

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