dapack
Well-known member
Yeah bet you are right. Stress, depression, takes a huge toll on the body. In some ways actually excited to rebuild from scratch and look at it as rebuilding the right way and getting rid of the bad habits I got into.
DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
Yeah bet you are right. Stress, depression, takes a huge toll on the body. In some ways actually excited to rebuild from scratch and look at it as rebuilding the right way and getting rid of the bad habits I got into.
dapack
Well-known member
July 13th, 2016 (Wednesday)
(Juggernaut Cycle 1, Week 1, Day 3)
Cardio;
3 sessions 20 mins each
Warm Ups;
Foam roller
Hip mobility/ stretching
Lacrosse ball
Rotator cuff work
Shoulder mobility
Military Press;
5 sets 10 reps 45lbs, 60lbs, 70lbs, 80lbs, 90lbs
Never really done MP's with any consistency and going to try and run Juggernaut as close to the program as possible. Made sure each rep I touched my upper chest. Not really going to do any assistance work this week since just the main workout is hard for me right now. Will slowly start adding in as I go and get in better conditioning.
(Juggernaut Cycle 1, Week 1, Day 3)
Cardio;
3 sessions 20 mins each
Warm Ups;
Foam roller
Hip mobility/ stretching
Lacrosse ball
Rotator cuff work
Shoulder mobility
Military Press;
5 sets 10 reps 45lbs, 60lbs, 70lbs, 80lbs, 90lbs
Never really done MP's with any consistency and going to try and run Juggernaut as close to the program as possible. Made sure each rep I touched my upper chest. Not really going to do any assistance work this week since just the main workout is hard for me right now. Will slowly start adding in as I go and get in better conditioning.
Dustin07
Legend
I was thinking the same thing this week. let myself work on squat and dead form, regrow slow, take smart deloads etc.
dapack
Well-known member
Standing, never really done it that way before.
dapack
Well-known member
July 14th, 2016 (Thursday)
(Juggernaut Cycle 1, Week 1, Day 4)
Cardio;
2 sessions 20 mins each
Squats;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 95lbs
1 set 10 reps 115lbs
3 sets 10 reps 145lbs**What a joke
My hamstrings were killing me from Tuesday's deads so figured 3 sets would be just as good as 5. Couple hours after my abs and obliques were killing me. Proof squats/ deads work them. I doubt after this workout I could squat 2 plates now.
(Juggernaut Cycle 1, Week 1, Day 4)
Cardio;
2 sessions 20 mins each
Squats;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 95lbs
1 set 10 reps 115lbs
3 sets 10 reps 145lbs**What a joke
My hamstrings were killing me from Tuesday's deads so figured 3 sets would be just as good as 5. Couple hours after my abs and obliques were killing me. Proof squats/ deads work them. I doubt after this workout I could squat 2 plates now.
dapack
Well-known member
July 15th, 2016 (Friday)
Cardio;
3 sessions 20 mins each
Pre Warm Ups**Takes 20 mins
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Incline Press;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 80lbs
1 set 10 reps 95lbs
1 set 10 reps 100lbs**This was suppose to be my workout weight
1 set 10 reps 105lbs
1 set 10 reps 115lbs
1 set 10 reps 125lbs
1 set 10 reps 135lbs
Felt like a little kid opening presents on Christmas morning today. Monday struggled on bench to get my reps, 115lbs 10 reps, and the last set thought I was not going to get the last rep up. Today I did 20lbs more and on inclines too. Next couple of months these noobie gains are going to be so exciting. Never thought I would be so excited to do 135lbs for 10 reps on inclines as I was today. Cannot wait for next week.
Cardio;
3 sessions 20 mins each
Pre Warm Ups**Takes 20 mins
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Incline Press;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 80lbs
1 set 10 reps 95lbs
1 set 10 reps 100lbs**This was suppose to be my workout weight
1 set 10 reps 105lbs
1 set 10 reps 115lbs
1 set 10 reps 125lbs
1 set 10 reps 135lbs
Felt like a little kid opening presents on Christmas morning today. Monday struggled on bench to get my reps, 115lbs 10 reps, and the last set thought I was not going to get the last rep up. Today I did 20lbs more and on inclines too. Next couple of months these noobie gains are going to be so exciting. Never thought I would be so excited to do 135lbs for 10 reps on inclines as I was today. Cannot wait for next week.
dapack
Well-known member
Already ahead of you. Bought a new pair of jeans and got 2 sizes bigger, I am wearing 30 now. Not going to get to crazy but going to eat like a starving teenage boy.
dapack
Well-known member
July 18th, 2016 (Monday)
Cardio;
3 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Bench;
1 set 10 reps bar
1 set 10 reps 75lbs
1 set 10 reps 95lbs
1 set 5 reps 105lbs
1 set 5 reps 125lbs
2 sets 10 reps 125lbs
1 set 10+10 reps 125lbs
Push Downs;
5 sets 19, 17, 15, 13, 11, 9 reps
+10lbs and +10 reps over last week's bench. Hoping the rest of the week treats me as good.
Cardio;
3 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Bench;
1 set 10 reps bar
1 set 10 reps 75lbs
1 set 10 reps 95lbs
1 set 5 reps 105lbs
1 set 5 reps 125lbs
2 sets 10 reps 125lbs
1 set 10+10 reps 125lbs
Push Downs;
5 sets 19, 17, 15, 13, 11, 9 reps
+10lbs and +10 reps over last week's bench. Hoping the rest of the week treats me as good.
dapack
Well-known member
July 19th, 2016 (Tuesday)
Cardio;
2 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
**Spent a little extra time on my left side stretching and mobility. Took 25 mins to complete
Deads;
3 sets 3 reps 135lbs, 150lbs, 180lbs
1 set 5 reps 180lbs
1 set 5 reps 200lbs
2 sets 10 reps 210lbs
1 set 10+16 reps 210lbs
(Super Set)
--1a. Dbl Shrugs; 5 sets 19, 17, 15, 13, 11 reps
--1b. Dbl Curls; 5 sets 11, 9, 7, 5, 3 reps
Reset 6 times on the last set of deads but it only took about 3 secs to reset/ catch my breath. Big difference doing high rep deads on a concrete floor than on a rubber deadlift platform with bumper plates. Started a new spreadsheet to keep track of my best lifts and for deads going to also keep track of number of times I reset too. If I do the same reps but less resets than it means my strength/ conditioning improved. Took 25 mins to do pre workout warm up and workout itself took about 30 mins.
Cardio;
2 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
**Spent a little extra time on my left side stretching and mobility. Took 25 mins to complete
Deads;
3 sets 3 reps 135lbs, 150lbs, 180lbs
1 set 5 reps 180lbs
1 set 5 reps 200lbs
2 sets 10 reps 210lbs
1 set 10+16 reps 210lbs
(Super Set)
--1a. Dbl Shrugs; 5 sets 19, 17, 15, 13, 11 reps
--1b. Dbl Curls; 5 sets 11, 9, 7, 5, 3 reps
Reset 6 times on the last set of deads but it only took about 3 secs to reset/ catch my breath. Big difference doing high rep deads on a concrete floor than on a rubber deadlift platform with bumper plates. Started a new spreadsheet to keep track of my best lifts and for deads going to also keep track of number of times I reset too. If I do the same reps but less resets than it means my strength/ conditioning improved. Took 25 mins to do pre workout warm up and workout itself took about 30 mins.
dapack
Well-known member
July 20th, 2016 (Wednesday)
Cardio;
3 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Military Press;
1 set 10 reps bar
1 set 10 reps 60lbs
1 set 10 reps 70lbs
1 set 5 reps 80lbs
1 set 5 reps 90lbs
1 set 5 reps 100lbs
1 set 10 reps 100lbs
1 set 8 reps 100lbs**Set the wrong Max
Hammer Strength CGBP;
5 sets 19, 17, 15, 13, 11 reps
I thought something was wrong before I left to the gym and looked at my workout for today. Thought I had 135lbs set for my Max but what I did was do 135lbs for 5 reps for my Max. Corrected it so next week will hopefully get the right reps.
Cardio;
3 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Military Press;
1 set 10 reps bar
1 set 10 reps 60lbs
1 set 10 reps 70lbs
1 set 5 reps 80lbs
1 set 5 reps 90lbs
1 set 5 reps 100lbs
1 set 10 reps 100lbs
1 set 8 reps 100lbs**Set the wrong Max
Hammer Strength CGBP;
5 sets 19, 17, 15, 13, 11 reps
I thought something was wrong before I left to the gym and looked at my workout for today. Thought I had 135lbs set for my Max but what I did was do 135lbs for 5 reps for my Max. Corrected it so next week will hopefully get the right reps.
dapack
Well-known member
July 21st, 2016 (Thursday)
Cardio;
2 sessions 20 mins each
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Squats;
1 set 10 reps bar
1 set 10 reps 75lbs
1 set 10 reps 95lbs
1 set 10 reps 115lbs
1 set 5 reps 135lbs
1 set 5 reps 145lbs
1 set 5 reps 155lbs
1 set 10 reps 155lbs
1 set 10+10 reps 155lbs
(Super Set)
--1a. Dbl SLDL; 5 sets 19, 17, 15, 13, 11 reps
--1b. Dbl Curls; 5 sets 13, 11, 9, 7 , 5 reps
Messed up again, last set was suppose to be 165lbs. Need to start writing the lifts down before I head to the gym. All in all happy about today. Up 10lbs and 10 reps compared to last week.
Cardio;
2 sessions 20 mins each
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Squats;
1 set 10 reps bar
1 set 10 reps 75lbs
1 set 10 reps 95lbs
1 set 10 reps 115lbs
1 set 5 reps 135lbs
1 set 5 reps 145lbs
1 set 5 reps 155lbs
1 set 10 reps 155lbs
1 set 10+10 reps 155lbs
(Super Set)
--1a. Dbl SLDL; 5 sets 19, 17, 15, 13, 11 reps
--1b. Dbl Curls; 5 sets 13, 11, 9, 7 , 5 reps
Messed up again, last set was suppose to be 165lbs. Need to start writing the lifts down before I head to the gym. All in all happy about today. Up 10lbs and 10 reps compared to last week.
dapack
Well-known member
Feels like I been in a car wreck LOL It will get better buy extremely sore afterwards.
dapack
Well-known member
July 22nd, 2016 (Friday)
(Juggernaut Cycle 1, Week 2, Day 5)
Cardio;
1 session 20 mins
Incline Bench;
1 set 10 reps bar
1 set 10 reps 75lbs
1 set 5 reps 95lbs
1 set 5 reps 110lbs
1 set 5 reps 115lbs
1 set 10 reps 115lbs
1 set 10+10 reps 115lbs
(Super Set)
--1a. Dbl Spoons; 5 sets 19,17, 15, 13, 11 reps
--1b. Seated Rows; 5 sets 19, 17, 15, 13, 11 reps
Plugged some numbers together to see the % of strength I lost and it turned out to be way different than I thought.
Deads; (-32%)**Thought would be the worst
Squats; (-43%)
Bench; (-44%)**Thought would be the less lost
Inclines; (-46%)
Not that the numbers matter to much but would have sworn deads would have been the biggest drop off. After one full week between the Big 3's each one is up 10 to 15lbs and 10+reps, much better than I was hoping for. Up to 190lbs, +10lbs, after the last 2 weeks and going to adjust my diet a little next week. Don't want to become a fat blob in the process. Going to do a weekly average for weight and until I hit an average of 195lbs not going to be to concerned about it though.
(Juggernaut Cycle 1, Week 2, Day 5)
Cardio;
1 session 20 mins
Incline Bench;
1 set 10 reps bar
1 set 10 reps 75lbs
1 set 5 reps 95lbs
1 set 5 reps 110lbs
1 set 5 reps 115lbs
1 set 10 reps 115lbs
1 set 10+10 reps 115lbs
(Super Set)
--1a. Dbl Spoons; 5 sets 19,17, 15, 13, 11 reps
--1b. Seated Rows; 5 sets 19, 17, 15, 13, 11 reps
Plugged some numbers together to see the % of strength I lost and it turned out to be way different than I thought.
Deads; (-32%)**Thought would be the worst
Squats; (-43%)
Bench; (-44%)**Thought would be the less lost
Inclines; (-46%)
Not that the numbers matter to much but would have sworn deads would have been the biggest drop off. After one full week between the Big 3's each one is up 10 to 15lbs and 10+reps, much better than I was hoping for. Up to 190lbs, +10lbs, after the last 2 weeks and going to adjust my diet a little next week. Don't want to become a fat blob in the process. Going to do a weekly average for weight and until I hit an average of 195lbs not going to be to concerned about it though.
dapack
Well-known member
July 25th, 2016 (Monday)
(Juggernaut Cycle 1, Week 3, Day 1)
Cardio;
2 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Bench;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 85lbs
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 1 rep 130lbs
1 set 10+13 reps 140lbs
Hammer Strength Incline;
5 sets 17, 15, 13, 11, 9 reps
Push Downs;
5 sets 17, 15, 13, 11, 9 reps
My strength is coming back way quicker than I could have imagined. My bench workouts last 2 weeks for the last set:
7/11 115lbs 10 reps**Barely got the reps
7/18 125lbs 20 reps
7/25 140lbs 23 reps
Next week is de-load and since I will be gone most the week going to de-load even though I feel I don't need to. Monday I might play around with bench and deads just to see if I can get 2 plates on bench since I failed so miserably before and try to pull 335lbs for the same reason. I am getting way more reps then the prescribe but not going to adjust at this point. If I keep getting close to double the reps than the last wave, 3's, will adjust that week.
(Juggernaut Cycle 1, Week 3, Day 1)
Cardio;
2 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Bench;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 85lbs
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 1 rep 130lbs
1 set 10+13 reps 140lbs
Hammer Strength Incline;
5 sets 17, 15, 13, 11, 9 reps
Push Downs;
5 sets 17, 15, 13, 11, 9 reps
My strength is coming back way quicker than I could have imagined. My bench workouts last 2 weeks for the last set:
7/11 115lbs 10 reps**Barely got the reps
7/18 125lbs 20 reps
7/25 140lbs 23 reps
Next week is de-load and since I will be gone most the week going to de-load even though I feel I don't need to. Monday I might play around with bench and deads just to see if I can get 2 plates on bench since I failed so miserably before and try to pull 335lbs for the same reason. I am getting way more reps then the prescribe but not going to adjust at this point. If I keep getting close to double the reps than the last wave, 3's, will adjust that week.
Dustin07
Legend
same! even squatting 185 and deadlifting 200lbs is leaving me sore now lol.
dapack
Well-known member
July 26th, 2016 (Tuesday)
Juggernaut Cycle 1, Week 3, Day 2
Cardio;
2 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Deads;
3 sets 3 reps 135lbs
1 set 5 reps 150lbs
1 set 3 reps 180lbs
1 set 1 rep 210lbs
1 set 10+17 reps 225lbs**6 resest
(Super Set)
--1a. Dbl Shrugs; 5 sets 17, 15, 13, 11, 9 reps
--1b. Dbl Curls
Hams/ glutes were still sore/ tight from Thursday, sure miss the days of not being so sore. Really wasn't looking forward to today's workout for that reason but ended getting a lot more than I thought I would. I go from last wave with a working max of 295lbs to next wave being 380lbs. One thing I like about the Juggernaut is it adjusts you weights as you go a long for each wave. The working max each wave may stay the same but the goal reps for each week changes based on the previous week. Only thing I can see I don't like is a complete cycle taking the de-loads is 16 weeks long which basically means you can run 3 cycles a year. Think I would get bored of it quickly but I do plan on doing 2 full cycles before maybe switching back to 5/3/1 for a little bit to break things up. I am hoping that by the end of the year my strength will be close to were it was or would be happy with a 1,200lb total.
Juggernaut Cycle 1, Week 3, Day 2
Cardio;
2 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Deads;
3 sets 3 reps 135lbs
1 set 5 reps 150lbs
1 set 3 reps 180lbs
1 set 1 rep 210lbs
1 set 10+17 reps 225lbs**6 resest
(Super Set)
--1a. Dbl Shrugs; 5 sets 17, 15, 13, 11, 9 reps
--1b. Dbl Curls
Hams/ glutes were still sore/ tight from Thursday, sure miss the days of not being so sore. Really wasn't looking forward to today's workout for that reason but ended getting a lot more than I thought I would. I go from last wave with a working max of 295lbs to next wave being 380lbs. One thing I like about the Juggernaut is it adjusts you weights as you go a long for each wave. The working max each wave may stay the same but the goal reps for each week changes based on the previous week. Only thing I can see I don't like is a complete cycle taking the de-loads is 16 weeks long which basically means you can run 3 cycles a year. Think I would get bored of it quickly but I do plan on doing 2 full cycles before maybe switching back to 5/3/1 for a little bit to break things up. I am hoping that by the end of the year my strength will be close to were it was or would be happy with a 1,200lb total.
dapack
Well-known member
July 27th, 2016 (Wednesday)
Cardio;
2 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Military Press;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 75lbs
1 set 5 reps 85lbs
1 set 3 reps 95lbs
1 set 1 rep 105lbs
1 set 10+5 reps 115lbs
Hammer Strength Decline CGBP;
5 sets 17, 15, 13, 11, 9 reps
Cardio;
2 sessions 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Military Press;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 75lbs
1 set 5 reps 85lbs
1 set 3 reps 95lbs
1 set 1 rep 105lbs
1 set 10+5 reps 115lbs
Hammer Strength Decline CGBP;
5 sets 17, 15, 13, 11, 9 reps
dapack
Well-known member
July 28th, 2016 (Thursday)
Juggernaut Cycle 1, Week 3, Day 4
Cardio;
1 session 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Squats;
1 set 10 reps bar
1 set 10 reps 95lbs
1 set 10 reps 105lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
1 set 1 rep 160lbs
1 set 10+10 reps 170lbs
(Super Set);
--1a. Dbl SLDL; 5 sets 17, 15, 13, 11, 9 reps
--1b. Dbl Curls; 5 sets 13, 11, 9, 7, 5 reps
Really liking the Dbl SLDL right now. I get a nice lower back workout on top of hitting my hams/ glutes really hard.
Juggernaut Cycle 1, Week 3, Day 4
Cardio;
1 session 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Squats;
1 set 10 reps bar
1 set 10 reps 95lbs
1 set 10 reps 105lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
1 set 1 rep 160lbs
1 set 10+10 reps 170lbs
(Super Set);
--1a. Dbl SLDL; 5 sets 17, 15, 13, 11, 9 reps
--1b. Dbl Curls; 5 sets 13, 11, 9, 7, 5 reps
Really liking the Dbl SLDL right now. I get a nice lower back workout on top of hitting my hams/ glutes really hard.
Famine
Member
Hmm...interesting. Do you let them hit the floor? I'm just thinking that if I try these, that means I'll have to go down an additional 4" or so. Not sure if that's good or bad.
dapack
Well-known member
Like Dustin I go a little below mid shin and last couple sets will be just above ankles.
dapack
Well-known member
July 29th, 2016 (Friday)
Cardio;
1 session 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Seems right now my pre warm up is almost as long as my workouts LOL About 20 to 25 mins to warm up and workouts are around 30 mins right now
Incline Press;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 75lbs
1 set 5 reps 85lbs
1 set 3 reps 105lbs
1 set 1 rep 120lbs
1 set 10+13 reps 135lbs**Went 10lbs heavier than suppose too
(Super Set)
--1a. Spoons; 5 sets 17, 15, 13, 11, 9 reps
--1b. Abs
Lat Pull Downs;
5 sets 17, 15, 13, 11, 9 reps
After the first week been doubling the reps so when I start the next wave after de-load if it is the same will ramp the weight up. One thing about the next wave is the last week my last set is basically what I maxed out to start with. So 7 weeks later I am suppose to do 8+ reps with what I maxed out with to start LOL Honestly the gains last 3 weeks been well above what I thought so I am thinking it should not be a problem at all. Seen a couple of you posted pics so will embarrassingly follow suit. I feel like an old weak skinny fat man now and definitely my lifts are weak stuff. I maybe old and may have fallen down but Life Alert can kiss my old a$$ because I will get up without you. LOL Weight 193lbs
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Cardio;
1 session 20 mins
Pre Warm Ups
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff Work
Shoulder Mobility
Seems right now my pre warm up is almost as long as my workouts LOL About 20 to 25 mins to warm up and workouts are around 30 mins right now
Incline Press;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 75lbs
1 set 5 reps 85lbs
1 set 3 reps 105lbs
1 set 1 rep 120lbs
1 set 10+13 reps 135lbs**Went 10lbs heavier than suppose too
(Super Set)
--1a. Spoons; 5 sets 17, 15, 13, 11, 9 reps
--1b. Abs
Lat Pull Downs;
5 sets 17, 15, 13, 11, 9 reps
After the first week been doubling the reps so when I start the next wave after de-load if it is the same will ramp the weight up. One thing about the next wave is the last week my last set is basically what I maxed out to start with. So 7 weeks later I am suppose to do 8+ reps with what I maxed out with to start LOL Honestly the gains last 3 weeks been well above what I thought so I am thinking it should not be a problem at all. Seen a couple of you posted pics so will embarrassingly follow suit. I feel like an old weak skinny fat man now and definitely my lifts are weak stuff. I maybe old and may have fallen down but Life Alert can kiss my old a$$ because I will get up without you. LOL Weight 193lbs
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dapack
Well-known member
Nothing like noobie gains when you are not a noob. Was hoping for 5lbs a week in the Big 3 but thinking it has been way better. My maxes on July 9th:
Bench;
1 set 5 reps 135lbs
1 set 5 reps 160lbs
1 set 3 reps 185lbs**Estimated 200lb Max
1 set 0 reps 225lbs**Complete failure, lower and sat on chest with a wide eyed helpless look of doom
Deads;
1 set 3 reps 135lbs
1 set 3 reps 225lbs
1 set 3 reps 275lbs
1 set 1 rep 315lbs
1 set 0 reps 335lbs***Not even a small budge off the floor, weight just sat there looking up at me and laughing
So will see tomorrow after 23 days what I can do. Was hoping for 5lbs a week so 215lb bench and 330lb deads with be right on track. Hoping for more, actually a lot more on deads.
dapack
Well-known member
August 1st, 2016 (Monday)
Deads;
1 set 3 reps 135lbs
1 set 3 reps 185lbs
1 set 3 reps 225lbs
1 set 1 rep 275lbs
1 set 1 rep 325lbs
1 set 1 rep 350lbs
1 set 1 rep 365lbs
Last set was a really good pull and thought briefly about trying another 10 to 15lbs but decided against it. Seen no sense of chancing failure just to max out at a weight that is not close to my PR. The last set felt about the same effort as 315lbs I did 23 days ago so safe to say I am up 50lbs in that short of time.
Bench;
1 set 10 reps 95lbs
1 set 5 reps 115lbs
1 set 5 reps 135lbs
1 set 3 reps 165lbs
1 set 1 rep 185lbs
1 set 1 rep 205lbs
1 set 5 reps 225lbs
I could not even move 225lbs off my chest and today hit it for 5 reps. Like deads my bench is up around 50lbs over the last 23 days. Never thought my gains would be even close to this in my wildest dreams. Next wave thinking my goals will be bench 250lbs for 5 reps or 275lb max which would be about 25lb gain, half of last wave. Deads thinking will make 400lbs my goal or 35lb gain. Going out of town the rest of the week which works out perfect since this is a de-load week. Going to drop some of this extra fat too after the de-load. Figure it would be a good time before I start to stall and have to eat more to make gains. Not happy with the size of my love handles. Still nothing on the job front yet but hoping soon my get some good news soon.
Deads;
1 set 3 reps 135lbs
1 set 3 reps 185lbs
1 set 3 reps 225lbs
1 set 1 rep 275lbs
1 set 1 rep 325lbs
1 set 1 rep 350lbs
1 set 1 rep 365lbs
Last set was a really good pull and thought briefly about trying another 10 to 15lbs but decided against it. Seen no sense of chancing failure just to max out at a weight that is not close to my PR. The last set felt about the same effort as 315lbs I did 23 days ago so safe to say I am up 50lbs in that short of time.
Bench;
1 set 10 reps 95lbs
1 set 5 reps 115lbs
1 set 5 reps 135lbs
1 set 3 reps 165lbs
1 set 1 rep 185lbs
1 set 1 rep 205lbs
1 set 5 reps 225lbs
I could not even move 225lbs off my chest and today hit it for 5 reps. Like deads my bench is up around 50lbs over the last 23 days. Never thought my gains would be even close to this in my wildest dreams. Next wave thinking my goals will be bench 250lbs for 5 reps or 275lb max which would be about 25lb gain, half of last wave. Deads thinking will make 400lbs my goal or 35lb gain. Going out of town the rest of the week which works out perfect since this is a de-load week. Going to drop some of this extra fat too after the de-load. Figure it would be a good time before I start to stall and have to eat more to make gains. Not happy with the size of my love handles. Still nothing on the job front yet but hoping soon my get some good news soon.
dapack
Well-known member
That's awesome. That is how I want to be if I live that long. His form is a little off but strong lift for a dude almost a century old.
dapack
Well-known member
August 8th, 2016 (Monday)
Juggernaut Cycle 1, Wave of 8's, Day 1
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobilitly
Rotator Cuff
Shoulder Mobility
Bench;
1 set 10 reps 95lbs
1 set 8 reps 115lbs
1 set 5 reps 135lbs
1 set 8 reps 145lbs
1 set 8 reps 145lbs
1 set 8 reps 145lbs
1 set 8 reps 145lbs
1 set 8+17 reps 145lbs
Dbl Shoulder Press;
5 sets 15, 13, 11, 9, 7 reps
(Super Set)
--1a. Push Downs, 5 sets 15, 13, 11, 9, 7 reps
--1b. Abs
Cut the rest time down to 1 1/2 mins and last set rested for 3 mins. Goal reps according to the sheet was 20 reps and was happy to beat that. Again tripled the number of reps last set but not going to worry about it. Was thinking about adding two extra waves to the cycle at the end with doubles and singles. Main goal this wave it so come up with how on want to tackle my assistance work. I think today is pretty much set in stone. Don't want to add in to much since I am pressing x3 a week.
Juggernaut Cycle 1, Wave of 8's, Day 1
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobilitly
Rotator Cuff
Shoulder Mobility
Bench;
1 set 10 reps 95lbs
1 set 8 reps 115lbs
1 set 5 reps 135lbs
1 set 8 reps 145lbs
1 set 8 reps 145lbs
1 set 8 reps 145lbs
1 set 8 reps 145lbs
1 set 8+17 reps 145lbs
Dbl Shoulder Press;
5 sets 15, 13, 11, 9, 7 reps
(Super Set)
--1a. Push Downs, 5 sets 15, 13, 11, 9, 7 reps
--1b. Abs
Cut the rest time down to 1 1/2 mins and last set rested for 3 mins. Goal reps according to the sheet was 20 reps and was happy to beat that. Again tripled the number of reps last set but not going to worry about it. Was thinking about adding two extra waves to the cycle at the end with doubles and singles. Main goal this wave it so come up with how on want to tackle my assistance work. I think today is pretty much set in stone. Don't want to add in to much since I am pressing x3 a week.
dapack
Well-known member
August 9th, 2016 (Tuesday)
Juggernaut Cycle 1, Wave 8's, Day 2
Cardio;
1 session 20 mins
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobilitly
Rotator Cuff
Shoulder Mobility
Dbl Curls;
5 sets 15, 13, 11, 9, 7 reps
Deads;
3 sets 3 reps 135lbs, 185lbs, 215lbs
1 set 8 reps 225lbs
1 set 8 reps 240lbs
1 set 8 reps 255lbs
1 set 8 reps 270lbs
1 set 8+10 reps 285lbs**Reset 3 times
(Super Set)
--1a. Dbl Shrugs; 5 sets 15, 13, 11, 9, 7 reps
--1b.. Dbl SLDL
Decided to ramp today and glad I did since workout weight was suppose to be 250lbs. Hoping I did not do to much today. Sumo's already hammer my glutes/ hams and adding in dbl sldl might be to much. Squats are on the bottom of the list for the 5 movements I am working on so really don't care if Thursday I am to sore to really get a good workout.
Juggernaut Cycle 1, Wave 8's, Day 2
Cardio;
1 session 20 mins
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobilitly
Rotator Cuff
Shoulder Mobility
Dbl Curls;
5 sets 15, 13, 11, 9, 7 reps
Deads;
3 sets 3 reps 135lbs, 185lbs, 215lbs
1 set 8 reps 225lbs
1 set 8 reps 240lbs
1 set 8 reps 255lbs
1 set 8 reps 270lbs
1 set 8+10 reps 285lbs**Reset 3 times
(Super Set)
--1a. Dbl Shrugs; 5 sets 15, 13, 11, 9, 7 reps
--1b.. Dbl SLDL
Decided to ramp today and glad I did since workout weight was suppose to be 250lbs. Hoping I did not do to much today. Sumo's already hammer my glutes/ hams and adding in dbl sldl might be to much. Squats are on the bottom of the list for the 5 movements I am working on so really don't care if Thursday I am to sore to really get a good workout.
dapack
Well-known member
August 10th, 2016 (Wednesday)
Juggernaut Cycle 1, Wave 8's, Day 3
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobilitly
Rotator Cuff
Shoulder Mobility
Military Press;
1 set 10 reps bar
1 set 10 reps 55lbs
1 set 10 reps 65lbs
1 set 8 reps 85lbs
1 set 8 reps 95lbs
1 set 8 reps 105lbs
1 set 8 reps 115lbs
1 set 8+1 reps 125lbs
Flat Dbl Press;
5 sets 15, 13, 11, 9, 7 reps
(Super Set)
--1a. Hammer Strength Decline Press CGBP; 5 sets 15, 13, 11, 9, 7 reps
--1b. Abs
Juggernaut Cycle 1, Wave 8's, Day 3
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobilitly
Rotator Cuff
Shoulder Mobility
Military Press;
1 set 10 reps bar
1 set 10 reps 55lbs
1 set 10 reps 65lbs
1 set 8 reps 85lbs
1 set 8 reps 95lbs
1 set 8 reps 105lbs
1 set 8 reps 115lbs
1 set 8+1 reps 125lbs
Flat Dbl Press;
5 sets 15, 13, 11, 9, 7 reps
(Super Set)
--1a. Hammer Strength Decline Press CGBP; 5 sets 15, 13, 11, 9, 7 reps
--1b. Abs
dapack
Well-known member
August 11th, 2016 (Thursday)
Juggernaut Cycle 1, Wave 8's, Day 4
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobilitly
Rotator Cuff
Shoulder Mobility
Squats;
1 set 10 reps bar
1 set 10 reps 95lbs
1 set 8 reps 115lbs
1 set 5 reps 135lbs
1 set 3 reps 155lbs
1 set 8 reps 175lbs
1 set 8 reps 185lbs
1 set 8 reps 195lbs
1 set 8 reps 205lbs
1 set 8+6 reps 215lbs**Ramped, today's training weight was suppose to be 180lbs
Hack Squats;
5 sets 15, 13, 11, 9, 7 reps
(Super Set)
--1a. Dbl Curls; 5 sets 15, 13, 11, 9, 7 reps
--1b. Lower Back
Pretty happy about today's squats. July 14th, 4 weeks ago, struggled to get 10 reps at 145lbs. I know my strength cannot come back any quicker than it is but would be nice to go back next week and squat 3+ plates again. Slowly working out a diet, hopefully next week will have it figured out.
Calories; 2,156
Fat; 114
Carbs; 64**Need to add about 50 to 90 more I think
Fiber; 12**Needs a lot of work
Protein; 194**Pretty much good
Juggernaut Cycle 1, Wave 8's, Day 4
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobilitly
Rotator Cuff
Shoulder Mobility
Squats;
1 set 10 reps bar
1 set 10 reps 95lbs
1 set 8 reps 115lbs
1 set 5 reps 135lbs
1 set 3 reps 155lbs
1 set 8 reps 175lbs
1 set 8 reps 185lbs
1 set 8 reps 195lbs
1 set 8 reps 205lbs
1 set 8+6 reps 215lbs**Ramped, today's training weight was suppose to be 180lbs
Hack Squats;
5 sets 15, 13, 11, 9, 7 reps
(Super Set)
--1a. Dbl Curls; 5 sets 15, 13, 11, 9, 7 reps
--1b. Lower Back
Pretty happy about today's squats. July 14th, 4 weeks ago, struggled to get 10 reps at 145lbs. I know my strength cannot come back any quicker than it is but would be nice to go back next week and squat 3+ plates again. Slowly working out a diet, hopefully next week will have it figured out.
Calories; 2,156
Fat; 114
Carbs; 64**Need to add about 50 to 90 more I think
Fiber; 12**Needs a lot of work
Protein; 194**Pretty much good
dapack
Well-known member
Hoping it continues for a long time. Maybe I get lucky and don't hit one until my numbers are close to what they were before. Was just looking for 5lbs week coming back and it has been closer to 10 to 15lbs a week.
dapack
Well-known member
August 12th, 2016 (Friday)
Juggernaut Cycle 1, Wave of 8's, Wk 1, Day 5
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility
Incline Press;
1 set 10 reps bar
1 set 8 reps 95lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
1 set 8 reps 140lbs
1 set 8 reps 150lbs
1 set 8 reps 160lbs
1 set 8 reps 170lbs
1 set 8+6 reps 180lbs
(Super Set)
--1a. Rack Pulls/ Shrugs; 5 sets 15, 13, 11, 9, 7 reps
--1b. Abs
Spoons;
5 sets 15, 13, 11, 9, 7 reps
Avg. Weight; 199lbs**Head scratch
Calories; 3,262
Fat; 138
Carbs; 213
Fiber; 39
Protein; 292
Ramped again today, workout weight was suppose to be 140lbs. Don't understand the weight but decided just not going to weigh myself anymore besides once in a while.
Juggernaut Cycle 1, Wave of 8's, Wk 1, Day 5
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility
Incline Press;
1 set 10 reps bar
1 set 8 reps 95lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
1 set 8 reps 140lbs
1 set 8 reps 150lbs
1 set 8 reps 160lbs
1 set 8 reps 170lbs
1 set 8+6 reps 180lbs
(Super Set)
--1a. Rack Pulls/ Shrugs; 5 sets 15, 13, 11, 9, 7 reps
--1b. Abs
Spoons;
5 sets 15, 13, 11, 9, 7 reps
Avg. Weight; 199lbs**Head scratch
Calories; 3,262
Fat; 138
Carbs; 213
Fiber; 39
Protein; 292
Ramped again today, workout weight was suppose to be 140lbs. Don't understand the weight but decided just not going to weigh myself anymore besides once in a while.
dapack
Well-known member
Main thing is I don't understand how I am gaining so much weight so quickly when my calories on average are around 3,000 a day. Past couple of days I was 203lbs and seems every time I step on the scale I keep gaining more and more weight. Makes no sense to me.
dapack
Well-known member
August 15th, 2016 (Monday)
Juggernaut Cycle 1, Wave of 8's, Wk 2, Day 1
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility
Bench;
1 set 10 reps bar
1 set 8 reps 95lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
1 set 8 reps 140lbs
1 set 8 reps 160lbs**Suppose to be my working set weight
1 set 8+9 reps 185lbs**In 5 weeks added 14 reps to my 3 reps max back on 7/10
Dbl Shoulder Press;
5 sets 13, 11, 9, 7, 5 reps
(Super Set)
--1a. Push Downs; 5 sets 13, 11, 9, 7, 5 reps
--1b. Abs
Most noobs even enhanced would be hard pressed to add 14 reps to there 3 rep max in 5 weeks. I cannot believe at times how quickly my strength is coming back. Still a very long ways to go but at this rate maybe by the end of the year will have most my strength back if things continue this good. This could be another reason for the weight gains I have been experiencing. So far Juggernauts has been more of a mass program for me and with my gains in strength maybe my body is just responding in a way I did not think possible. Still going to weigh myself and do a weekly average but not going to concern myself anymore with it. As long as I am eating pretty good the scale should be meaningless at this point.
Juggernaut Cycle 1, Wave of 8's, Wk 2, Day 1
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility
Bench;
1 set 10 reps bar
1 set 8 reps 95lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
1 set 8 reps 140lbs
1 set 8 reps 160lbs**Suppose to be my working set weight
1 set 8+9 reps 185lbs**In 5 weeks added 14 reps to my 3 reps max back on 7/10
Dbl Shoulder Press;
5 sets 13, 11, 9, 7, 5 reps
(Super Set)
--1a. Push Downs; 5 sets 13, 11, 9, 7, 5 reps
--1b. Abs
Most noobs even enhanced would be hard pressed to add 14 reps to there 3 rep max in 5 weeks. I cannot believe at times how quickly my strength is coming back. Still a very long ways to go but at this rate maybe by the end of the year will have most my strength back if things continue this good. This could be another reason for the weight gains I have been experiencing. So far Juggernauts has been more of a mass program for me and with my gains in strength maybe my body is just responding in a way I did not think possible. Still going to weigh myself and do a weekly average but not going to concern myself anymore with it. As long as I am eating pretty good the scale should be meaningless at this point.
dapack
Well-known member
August 15th, 2016 (Tuesday)
Juggernaut Cycle 1, Wave of 8's, Wk 2, Day 2
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility
Deads;
1 set 3 reps 135lbs
1 set 3 reps 185lbs
1 set 3 reps 225lbs
1 set 3 reps 250lbs
1 set 3 reps 275lbs
1 set 8 reps 295lbs
1 set 8+4 reps 315lbs**3 resets
(Super Set)
--1a. Dbl SLDL; 5 sets 13, 11, 9, 7, 5 reps
--1b. Dbl Shrugs
(Super Set)
--2a. Dbl Curls; 3 sets
--2b. Incline Dbl Hammer Curls
--2c. Dbl Spider Curls
Ramping this week is working out a little better. Today was suppose to be 280lbs for my working set but trying to avoid doubling/ tripling the reps. When I maxed out on 7/10 I got it for a single rep so deads like bench are moving a long really nice. Aiming for around 4 to 6 reps extra and trying to avoid the high reps. Been wondering about the formulas in the spreadsheet I found and if they are accurate and how they computed them. I should get off my lazy behind and just make my own spreadsheet and that way can customize it a little better. Still going to run this spreadsheet until the cycle is over so gives me a lot of time to start working on my own.
Juggernaut Cycle 1, Wave of 8's, Wk 2, Day 2
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility
Deads;
1 set 3 reps 135lbs
1 set 3 reps 185lbs
1 set 3 reps 225lbs
1 set 3 reps 250lbs
1 set 3 reps 275lbs
1 set 8 reps 295lbs
1 set 8+4 reps 315lbs**3 resets
(Super Set)
--1a. Dbl SLDL; 5 sets 13, 11, 9, 7, 5 reps
--1b. Dbl Shrugs
(Super Set)
--2a. Dbl Curls; 3 sets
--2b. Incline Dbl Hammer Curls
--2c. Dbl Spider Curls
Ramping this week is working out a little better. Today was suppose to be 280lbs for my working set but trying to avoid doubling/ tripling the reps. When I maxed out on 7/10 I got it for a single rep so deads like bench are moving a long really nice. Aiming for around 4 to 6 reps extra and trying to avoid the high reps. Been wondering about the formulas in the spreadsheet I found and if they are accurate and how they computed them. I should get off my lazy behind and just make my own spreadsheet and that way can customize it a little better. Still going to run this spreadsheet until the cycle is over so gives me a lot of time to start working on my own.
Famine
Member
I know some of the formulas in the 531 calculator are a little funky. With 6 sets of bench, there is usually a 20-30 pound increase each set, but sometimes it jumps 50-60 pounds in between sets 3 and 4. And conversely, deload sets are ridiculously low. If I set my max bench as 340, the deload sets are 85 pounds or something goofy like that. I use the recommended numbers as a "suggestion."
dapack
Well-known member
Yeah that is what I have been doing by ramping. Looked at the formulas and they do seem okay so just going to stick with the spreadsheet I have. Think main reason is my strength is coming back so quick if I did the suggested weight it would be to easy.
dapack
Well-known member
August 17th, 2016 (Wednesday)
Juggernaut Cycle 1, Wave of 8's, Wk 2, Day 3
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility
Military Press;
1 set 10 reps bar
1 set 8 reps 60lbs
1 set 5 reps 70lbs
1 set 3 reps 80lbs
1 set 3 reps 90lbs
1 set 8 reps 100lbs
1 set 8 reps 110lbs
1 set 8+5 reps 125lbs**Plus 4 reps over last week
Abs;
5 sets
Flat Dbl Press;
5 sets 13, 11, 9, 7, 5 reps
Hammer Strength Decline CGBP;
5 sets 13, 11, 9, 7, 5 reps**Really liking these to hit my triceps heavy
When I started backup struggled to get 10 reps at 90lbs so having some nice gains too on MPs. I know the gains wont be as good as the others but adding 4 reps in 1 week is pretty solid gains in my book. Think have my assistance work pretty much written in stone for the time being and looking over them they pretty much help my weak areas, though every area right now is weak LOL
Juggernaut Cycle 1, Wave of 8's, Wk 2, Day 3
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility
Military Press;
1 set 10 reps bar
1 set 8 reps 60lbs
1 set 5 reps 70lbs
1 set 3 reps 80lbs
1 set 3 reps 90lbs
1 set 8 reps 100lbs
1 set 8 reps 110lbs
1 set 8+5 reps 125lbs**Plus 4 reps over last week
Abs;
5 sets
Flat Dbl Press;
5 sets 13, 11, 9, 7, 5 reps
Hammer Strength Decline CGBP;
5 sets 13, 11, 9, 7, 5 reps**Really liking these to hit my triceps heavy
When I started backup struggled to get 10 reps at 90lbs so having some nice gains too on MPs. I know the gains wont be as good as the others but adding 4 reps in 1 week is pretty solid gains in my book. Think have my assistance work pretty much written in stone for the time being and looking over them they pretty much help my weak areas, though every area right now is weak LOL
dapack
Well-known member
August 18th, 2016 (Thursday)
Juggernaut Cycle 1, Wave of 8's, Wk 2, Day 4
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility
Squats;
1 set 10 reps bar
1 set 8 reps 115lbs
1 set 5 reps 135lbs
1 set 3 reps 165lbs
1 set 3 reps 185lbs
1 set 8 reps 190lbs
1 set 8 reps 200lbs
1 set 8+7 reps 225lbs**Nice to be back to 2 plates
Leg Press;
5 sets 13, 11, 9, 7, 5 reps
(Super Set)
--1a. Dbl Curls; 5 sets 13, 11, 9, 7, 5 reps
--1b. Lower Back
Will have to say even though my squats are super low still have the best looking squats at my new gym. Don't know why I thought it would be different but seems it is the same old same here too. Think I seen one person so far who I would consider does a full rep, parallel, squat. Biggest pet peeve is when trainers do partials on squats and bench.
Juggernaut Cycle 1, Wave of 8's, Wk 2, Day 4
Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility
Squats;
1 set 10 reps bar
1 set 8 reps 115lbs
1 set 5 reps 135lbs
1 set 3 reps 165lbs
1 set 3 reps 185lbs
1 set 8 reps 190lbs
1 set 8 reps 200lbs
1 set 8+7 reps 225lbs**Nice to be back to 2 plates
Leg Press;
5 sets 13, 11, 9, 7, 5 reps
(Super Set)
--1a. Dbl Curls; 5 sets 13, 11, 9, 7, 5 reps
--1b. Lower Back
Will have to say even though my squats are super low still have the best looking squats at my new gym. Don't know why I thought it would be different but seems it is the same old same here too. Think I seen one person so far who I would consider does a full rep, parallel, squat. Biggest pet peeve is when trainers do partials on squats and bench.
Dustin07
Legend
agreed! I see a ton of 1/3 squats.