Warsheeper
Active member
Invalid Link Removed try this for your work days, you get good carbs and a pretty calorie dense meal(mine average out at about 700cals per bar when i make them, but they are huge bars)
DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
dapack
Well-known member
Will definitely think about giving it a try.
dapack
Well-known member
November 30th, 2016 (Wednesday)
Rotator Cuff
Shoulder Mobility
Wave 7's; Week 3
Bench;
3 sets 3 reps 135lbs
1 set 8 reps 160lbs
1 set 5 reps 190lbs
1 set 3 reps 220lbs
1 set 1 rep 240lbs
1 set 5 reps 250lbs**WTF, on Wave of 7's
Hammer Strength Decline CGBP;
5 sets 11 reps
Seated Dbl Press;
5 sets 11 reps
Every since I maxed out a few weeks ago been getting weaker, don't understand. De-loaded some and backed of the rest afterwards. Been sick and finely started feeling better over the weekend and starting to get sick again with something different. Maybe that and my diet has a lot to do with it. Was hoping to get some good number again my the end of the year but now will be happy to get back to when I maxed out a few weeks ago. Really depressing.
Rotator Cuff
Shoulder Mobility
Wave 7's; Week 3
Bench;
3 sets 3 reps 135lbs
1 set 8 reps 160lbs
1 set 5 reps 190lbs
1 set 3 reps 220lbs
1 set 1 rep 240lbs
1 set 5 reps 250lbs**WTF, on Wave of 7's
Hammer Strength Decline CGBP;
5 sets 11 reps
Seated Dbl Press;
5 sets 11 reps
Every since I maxed out a few weeks ago been getting weaker, don't understand. De-loaded some and backed of the rest afterwards. Been sick and finely started feeling better over the weekend and starting to get sick again with something different. Maybe that and my diet has a lot to do with it. Was hoping to get some good number again my the end of the year but now will be happy to get back to when I maxed out a few weeks ago. Really depressing.
dapack
Well-known member
November 2nd, 2016 (Friday)
Average Weekly Weight; 204lbs +0
Really had to force feed myself to get my food in yesterday but at least I have a base line and can adjust from there. Here is my calories/ macros from yesterday.
Calories; 2,260**A little on the low end
Fat; 48.5g
Carbs; 215g**Ok for non workout day
Fiber; 28g**a tab more
Protein; 219g**A little more in needed
Will add in some oatmeal and protein drink today and see what happens. Sick again so that is the reason for no workouts last 2 days. Just got over being sick for a whole 2 days and now I am sick again with a different type. Seems like I will never get back on track. At least I can be productive and work on my diet and get that down. Think workdays+workout days want to get to 3,500 and just work days close to 3,000 and if I don't work and workout around 2,500.
Average Weekly Weight; 204lbs +0
Really had to force feed myself to get my food in yesterday but at least I have a base line and can adjust from there. Here is my calories/ macros from yesterday.
Calories; 2,260**A little on the low end
Fat; 48.5g
Carbs; 215g**Ok for non workout day
Fiber; 28g**a tab more
Protein; 219g**A little more in needed
Will add in some oatmeal and protein drink today and see what happens. Sick again so that is the reason for no workouts last 2 days. Just got over being sick for a whole 2 days and now I am sick again with a different type. Seems like I will never get back on track. At least I can be productive and work on my diet and get that down. Think workdays+workout days want to get to 3,500 and just work days close to 3,000 and if I don't work and workout around 2,500.
dapack
Well-known member
Right. Seems like in need to get a lot weaker before I get stronger. Only once I get stronger the whole process of getting weaker starts again.
dapack
Well-known member
December 6th, 2016 (Tuesday)
Wave 5's, Week 1
Bench;
3 sets 3 reps 135lbs
5 sets 5 reps 205lbs
1 set 5+10 reps 205lbs
Seated Dbl Shoulder Press;
5 sets 9 reps
Hammer Strength Decline CGBP;
5 sets 9 reps
Probably wasn't a good idea to workout today since I am still sick, feeling about 70 to 75% better, but day off and hate sitting around the house. Looking back at my notes the week of maxing I was 215lbs a couple of the days and today I am 200lbs. Past month my diet has been horrible, not eating enough, and been sick so the lose of 15lbs is not a good thing. No wondering my strength has been going south and quick. Hopefully can finally shake this sickness soon and start getting back on track. Plus side is been working on my diet and pretty much have a game plan that would work for me.
Wave 5's, Week 1
Bench;
3 sets 3 reps 135lbs
5 sets 5 reps 205lbs
1 set 5+10 reps 205lbs
Seated Dbl Shoulder Press;
5 sets 9 reps
Hammer Strength Decline CGBP;
5 sets 9 reps
Probably wasn't a good idea to workout today since I am still sick, feeling about 70 to 75% better, but day off and hate sitting around the house. Looking back at my notes the week of maxing I was 215lbs a couple of the days and today I am 200lbs. Past month my diet has been horrible, not eating enough, and been sick so the lose of 15lbs is not a good thing. No wondering my strength has been going south and quick. Hopefully can finally shake this sickness soon and start getting back on track. Plus side is been working on my diet and pretty much have a game plan that would work for me.
dapack
Well-known member
December 7th, 2016 (Wednesday)
Wave 7's, Week 1
Deads;
3 sets 3 reps 135lbs, 185lbs, 225lbs**Speed Reps/ Warm ups
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs
Dbl Curls;
5 sets 9 reps
Stuck with the plan and did a light workout. Was suppose to be 280lbs for 7 reps 5 sets, 9,800lbs total, and this way got to work with heavier weights but kept total tonnage lower, 4,500lbs. Last set was a little harder than I wanted but think my energy just went quickly since the set before that was super easy. Overall happy with the workout and though not a true de-load feel it was easy enough to consider this a de-load workout. Still sick but feeling a little better and hoping in the next few days it will finally pass.
Wave 7's, Week 1
Deads;
3 sets 3 reps 135lbs, 185lbs, 225lbs**Speed Reps/ Warm ups
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs
Dbl Curls;
5 sets 9 reps
Stuck with the plan and did a light workout. Was suppose to be 280lbs for 7 reps 5 sets, 9,800lbs total, and this way got to work with heavier weights but kept total tonnage lower, 4,500lbs. Last set was a little harder than I wanted but think my energy just went quickly since the set before that was super easy. Overall happy with the workout and though not a true de-load feel it was easy enough to consider this a de-load workout. Still sick but feeling a little better and hoping in the next few days it will finally pass.
dapack
Well-known member
December 8th, 2016 (Thursday)
Wave7's, Week 2
Military Press;
1 set 10 reps bars
1 set 8 reps 75lbs
1 set 5 reps 95lbs
3 sets 3 reps 115lbs, 130lbs
3 sets 7 reps 140lbs
Hammer Strength Decline CGBP;
5 sets 9 reps
(Super Set)
--1a. Side Laterals; 3 sets
--1b. Bent Over Raises
--1c. Front Raises
Wave7's, Week 2
Military Press;
1 set 10 reps bars
1 set 8 reps 75lbs
1 set 5 reps 95lbs
3 sets 3 reps 115lbs, 130lbs
3 sets 7 reps 140lbs
Hammer Strength Decline CGBP;
5 sets 9 reps
(Super Set)
--1a. Side Laterals; 3 sets
--1b. Bent Over Raises
--1c. Front Raises
dapack
Well-known member
December 9th, 2016 (Friday)
Squats;
1 set 10 reps 135lbs
1 set 8 reps 165lbs
1 set 5 reps 190lbs**Felt pain on 4th rep
Wave 9's, Week 2
Incline Press;
1 set 10 reps 135lbs
1 set 8 reps 145lbs
2 sets 5 reps 155lbs, 185lbs
2 sets 9 reps 190lbs, 190lbs
1 set 9+6 reps 190lbs
Flat Dbl Press;
5 sets 9 reps
Leg Curls;
5 sets 9 reps
Squats went fine during warm ups, no pain at all. Once I went to 190lbs felt pain around the 4th reps where I felt it a couple weeks ago, left outside upper knee. I could not even get leg drive on my inclines because of the pain. Crappy thing is my deads go where my squats go so things are not looking to bright. I pull sumo and squat really wide so both leg positions are about the same distance and stance. Only thing I can think of is add in a hamstring movement and hope that helps. I really don't want to add in a heavy movement, Romanian or SLDL's, since it will drain me and take away from the dead days. Maybe I could add in some lighter rack pulls too and that could help. Needless to say going to shut down squats for at least 4 weeks.
Squats;
1 set 10 reps 135lbs
1 set 8 reps 165lbs
1 set 5 reps 190lbs**Felt pain on 4th rep
Wave 9's, Week 2
Incline Press;
1 set 10 reps 135lbs
1 set 8 reps 145lbs
2 sets 5 reps 155lbs, 185lbs
2 sets 9 reps 190lbs, 190lbs
1 set 9+6 reps 190lbs
Flat Dbl Press;
5 sets 9 reps
Leg Curls;
5 sets 9 reps
Squats went fine during warm ups, no pain at all. Once I went to 190lbs felt pain around the 4th reps where I felt it a couple weeks ago, left outside upper knee. I could not even get leg drive on my inclines because of the pain. Crappy thing is my deads go where my squats go so things are not looking to bright. I pull sumo and squat really wide so both leg positions are about the same distance and stance. Only thing I can think of is add in a hamstring movement and hope that helps. I really don't want to add in a heavy movement, Romanian or SLDL's, since it will drain me and take away from the dead days. Maybe I could add in some lighter rack pulls too and that could help. Needless to say going to shut down squats for at least 4 weeks.
dapack
Well-known member
Shoes are fine. Think the first time I injured it was do to sloppy form and my knees went out to far, at least I hope. I squats super wide so not a lot of error for mistakes if my form is off. Once I heal up might try and bring it in a little and see how that feels. Right now my toes touch the outside of the power rack.
dapack
Well-known member
December 12th, 2016 (Monday)
Wave7's, Week 3
Military Press;
1 set 10 reps bar
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
1 set 1 rep 145lbs
1 set 7 reps 155lbs
Hammer Strength Decline CGBP;
5 sets 9 reps
(Super Set)
--1a. Side Laterals, 3 sets
--1b. Bent Over Raises
--1b. Front Raises
Was happy to finish this wave on a positive note, best 7 reps on military presses. Still a little sick but around 90% better so at least that is a positive too. Diet is in place and once I can get on track consistently in the gym will slowly start cutting. Don't know when I will do a meet since my numbers are so low but right now sitting 20+lbs above my weight class so might as well start dropping weight. The past 2 years did it anyways in hopes of benching x2 my body weight but each year though I came close something always came up. Hoping this summer will be the year since the older I get the chances of it every happening will diminish.
Wave7's, Week 3
Military Press;
1 set 10 reps bar
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
1 set 1 rep 145lbs
1 set 7 reps 155lbs
Hammer Strength Decline CGBP;
5 sets 9 reps
(Super Set)
--1a. Side Laterals, 3 sets
--1b. Bent Over Raises
--1b. Front Raises
Was happy to finish this wave on a positive note, best 7 reps on military presses. Still a little sick but around 90% better so at least that is a positive too. Diet is in place and once I can get on track consistently in the gym will slowly start cutting. Don't know when I will do a meet since my numbers are so low but right now sitting 20+lbs above my weight class so might as well start dropping weight. The past 2 years did it anyways in hopes of benching x2 my body weight but each year though I came close something always came up. Hoping this summer will be the year since the older I get the chances of it every happening will diminish.
Dustin07
Legend
that is pretty wide but two of the strongest squatters I lift with I notice are the same way. I have the exact opposite feeling. when my stance starts to feel really wide, I realize i'm still probably narrower than most people.
is that military press seated?
dapack
Well-known member
Standing
dapack
Well-known member
December 13th, 2016 (Tuesday)
Weight; 205lbs
Wave 7's, Week 2
Deads;
3 sets 185lbs, 225lbs, 250lbs**Warm up/ Speed pulls
2 sets 3 reps 260lbs, 295lbs
1 set 7 reps 315lbs**Was suppose to be 3 sets
(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs
Dbl Curls;
5 sets 9 reps
Got about 4 hours sleep last night and figured it would be a bad workout, was right. Stopped at just 1 set since doing the 3 would not be worth the effort I felt. Thinking since I will not be squatting for awhile will do deads on squat days but will make sure I do not push it to hard. Since today was a bad day going to repeat it on Thursday.
Weight; 205lbs
Wave 7's, Week 2
Deads;
3 sets 185lbs, 225lbs, 250lbs**Warm up/ Speed pulls
2 sets 3 reps 260lbs, 295lbs
1 set 7 reps 315lbs**Was suppose to be 3 sets
(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs
Dbl Curls;
5 sets 9 reps
Got about 4 hours sleep last night and figured it would be a bad workout, was right. Stopped at just 1 set since doing the 3 would not be worth the effort I felt. Thinking since I will not be squatting for awhile will do deads on squat days but will make sure I do not push it to hard. Since today was a bad day going to repeat it on Thursday.
dapack
Well-known member
December 12th, 2016 (Wednesday)
Weight; 200lbs
Wave 5's, Week 3
Bench;
3 sets 3 reps 135lbs, 155lbs, 175lbs**Speed reps
3 sets 2 reps 200lbs, 220lbs, 240lbs
2 sets 5 reps 240lbs
1 set 5+4 reps 240lbs
Flat Dbl Press;
5 sets 9 reps
Skullies;
5 sets 9 reps
Another horrible night of sleeping. Next week suppose to do 260lbs for 5 reps and right now really doesn't look hopeful. Will be happy to hit 3 reps at this point. Maybe lack of sleep, being sick lately and doing MP's first in the week has something to do with it but at this rate will be lucky to hit my max of 315lbs at the end of this cycle. Still have 9 more weeks to turn things around but right now things look a little bleak.
Weight; 200lbs
Wave 5's, Week 3
Bench;
3 sets 3 reps 135lbs, 155lbs, 175lbs**Speed reps
3 sets 2 reps 200lbs, 220lbs, 240lbs
2 sets 5 reps 240lbs
1 set 5+4 reps 240lbs
Flat Dbl Press;
5 sets 9 reps
Skullies;
5 sets 9 reps
Another horrible night of sleeping. Next week suppose to do 260lbs for 5 reps and right now really doesn't look hopeful. Will be happy to hit 3 reps at this point. Maybe lack of sleep, being sick lately and doing MP's first in the week has something to do with it but at this rate will be lucky to hit my max of 315lbs at the end of this cycle. Still have 9 more weeks to turn things around but right now things look a little bleak.
dapack
Well-known member
December 16th, 2016 (Friday)
Wave 7's, Week 3
Deads;
3 sets 3 reps 185lbs, 205lbs, 225lbs
3 sets 2 reps 235lbs, 265lbs, 285lbs
1 set 7 reps 285lbs**Went 10% less
Wave 7's, Week 3
Inclines;
1 set 8 reps 135lbs
1 set 5 reps 140lbs
1 set 3 reps 170lbs
1 set 1 rep 200lbs
1 set 7+3 reps 210lbs
Leg Curls;
5 sets 9 reps
(Super Set)
--1a. Dbl Shrugs; 4 sets
--1b. Dbl Curls
Sleep has been alluding me this week and think that is one reason this week's workouts sucked. Nothing special all week but at least I got some work in.
Wave 7's, Week 3
Deads;
3 sets 3 reps 185lbs, 205lbs, 225lbs
3 sets 2 reps 235lbs, 265lbs, 285lbs
1 set 7 reps 285lbs**Went 10% less
Wave 7's, Week 3
Inclines;
1 set 8 reps 135lbs
1 set 5 reps 140lbs
1 set 3 reps 170lbs
1 set 1 rep 200lbs
1 set 7+3 reps 210lbs
Leg Curls;
5 sets 9 reps
(Super Set)
--1a. Dbl Shrugs; 4 sets
--1b. Dbl Curls
Sleep has been alluding me this week and think that is one reason this week's workouts sucked. Nothing special all week but at least I got some work in.
dapack
Well-known member
December 19th, 2016 (Monday)
Bench;
3 sets 3 reps 135lbs, 155lbs,175lbs**Speed reps
5 sets 1 rep 225lbs, 240lbs, 250lbs, 260lbs, 275bs
Wave 5's, Week 1
Military Press;
5 sets 5 reps 135lbs
Push Downs;
5 sets 7 reps
Last couple weeks been doing MP's to start the week and been wondering if it is effecting my bench days. Today just messed around with some singles on bench so I would have something to compare Wednesday with. I have 9 weeks left this cycle with bench, including this week, and right now starting to wondering if I will even max out what I did to start this cycle. Was looking to add 30lbs to my bench this cycle, 315 to 345, but now will be happy to just get any gain out of it. Overall just been a horrible cycle on all the lifts but hoping can turn things around.
Bench;
3 sets 3 reps 135lbs, 155lbs,175lbs**Speed reps
5 sets 1 rep 225lbs, 240lbs, 250lbs, 260lbs, 275bs
Wave 5's, Week 1
Military Press;
5 sets 5 reps 135lbs
Push Downs;
5 sets 7 reps
Last couple weeks been doing MP's to start the week and been wondering if it is effecting my bench days. Today just messed around with some singles on bench so I would have something to compare Wednesday with. I have 9 weeks left this cycle with bench, including this week, and right now starting to wondering if I will even max out what I did to start this cycle. Was looking to add 30lbs to my bench this cycle, 315 to 345, but now will be happy to just get any gain out of it. Overall just been a horrible cycle on all the lifts but hoping can turn things around.
dapack
Well-known member
December 20th, 2016 (Tuesday)
Wave 7's, Week 3**De-load
Deads;
3 sets 3 reps 185lbs, 205lbs, 215lbs**Speed reps
7 sets 1 reps 260lbs, 305lbs, 325lbs, 345lbs, 360lbs, 375lbs, 390lbs
(Super Set)
--1a. Dbl SLDL; 5 sets 7 reps
--1b. Dbl Shrugs
(Super Set)
--2a. Dbl Curls; 3 sets
--2b. Incline Hammer Curls
--2c. Dbl Spider Curls
This week is de-load before the last week and played around with some singles. I did stop when the rep was no longer explosive and required at some extra effort. Suppose to finish the wave at 345lbs for 7 reps and really don't think it is going to happen but will see. Thursday will do some speed work and not go to heavy.
Wave 7's, Week 3**De-load
Deads;
3 sets 3 reps 185lbs, 205lbs, 215lbs**Speed reps
7 sets 1 reps 260lbs, 305lbs, 325lbs, 345lbs, 360lbs, 375lbs, 390lbs
(Super Set)
--1a. Dbl SLDL; 5 sets 7 reps
--1b. Dbl Shrugs
(Super Set)
--2a. Dbl Curls; 3 sets
--2b. Incline Hammer Curls
--2c. Dbl Spider Curls
This week is de-load before the last week and played around with some singles. I did stop when the rep was no longer explosive and required at some extra effort. Suppose to finish the wave at 345lbs for 7 reps and really don't think it is going to happen but will see. Thursday will do some speed work and not go to heavy.
dapack
Well-known member
December 21st, 2016 (Wednesday)
Wave 5's, Week 3
Bench;
1 set 10 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 215lbs
3 sets 1 rep 230lbs, 245lbs, 260lbs
1 set 5 reps 260lbs
Dbl Shoulder Press;
5 sets 9 reps
Hammer Strength CGBP;
5 sets 9 reps
Definitely think doing MP's on Monday is effecting my bench days so going to switch bench back to Mondays. Think if I had a spot could have gotten maybe 7 reps but will take it. Next week is de-load so going to mess around with singles again but not push it to hard.
Wave 5's, Week 3
Bench;
1 set 10 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 215lbs
3 sets 1 rep 230lbs, 245lbs, 260lbs
1 set 5 reps 260lbs
Dbl Shoulder Press;
5 sets 9 reps
Hammer Strength CGBP;
5 sets 9 reps
Definitely think doing MP's on Monday is effecting my bench days so going to switch bench back to Mondays. Think if I had a spot could have gotten maybe 7 reps but will take it. Next week is de-load so going to mess around with singles again but not push it to hard.
dapack
Well-known member
December 23rd, 2016 (Friday)
Incline Press;
1 set 10 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
2 sets 9 reps 190lbs
1 set 9+7 reps 190lbs
Flat Dbl Press;
5 sets 7 reps
Hammer Strength Decline CGBP;
5 sets 13 reps
Messed up and was suppose to start wave 7's for incline and did not put the last 2 workouts on the spreadsheet. All the lifts are in different weeks and it is screwing me up at times.
Incline Press;
1 set 10 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
2 sets 9 reps 190lbs
1 set 9+7 reps 190lbs
Flat Dbl Press;
5 sets 7 reps
Hammer Strength Decline CGBP;
5 sets 13 reps
Messed up and was suppose to start wave 7's for incline and did not put the last 2 workouts on the spreadsheet. All the lifts are in different weeks and it is screwing me up at times.
dapack
Well-known member
December 26th, 2016 (Monday)
Wave 5's, Week 4***De-Load
Bench;
1 set 10 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 215lbs
5 sets 1 rep 230lbs, 245lbs, 260lbs, 275lbs, 285lbs
Dbl Shoulder Press;
5 sets 11 reps
Hammer Strength Decline CGBP;
5 sets 7 reps
Wave 5's, Week 4***De-Load
Bench;
1 set 10 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 215lbs
5 sets 1 rep 230lbs, 245lbs, 260lbs, 275lbs, 285lbs
Dbl Shoulder Press;
5 sets 11 reps
Hammer Strength Decline CGBP;
5 sets 7 reps
Dustin07
Legend
do you think having the lifts on different cycles is easier on the CNS or harder since you could be peaking on one thing this week and deloading on another?
dapack
Well-known member
So far I think it is working good.
dapack
Well-known member
December 27th, 2016 (Tuesday)
Wave 7's, Week 4
Deads;
3 sets 3 reps 205lbs**Speed work
1 set 5 reps 215lbs
1 set 3 reps 260lbs
1 set 2 reps 305lbs
1 set 1 reps 325lbs
1 set 7+6 reps 345lbs**Had my doubts would even get 7 reps
(Super Set)
--1a. Dbl SLDL; 3 sets 11 reps
--1b. Dbl Shrugs
(Super Set)
--2a. Dbl Curls; 3 sets
--2b. Incline Hammer Curls
--2c. Dbl Spider Curls
Couple weeks ago was wondering if I would even get the 7 reps this wave but hopefully things are finally turning around.
Wave 7's, Week 4
Deads;
3 sets 3 reps 205lbs**Speed work
1 set 5 reps 215lbs
1 set 3 reps 260lbs
1 set 2 reps 305lbs
1 set 1 reps 325lbs
1 set 7+6 reps 345lbs**Had my doubts would even get 7 reps
(Super Set)
--1a. Dbl SLDL; 3 sets 11 reps
--1b. Dbl Shrugs
(Super Set)
--2a. Dbl Curls; 3 sets
--2b. Incline Hammer Curls
--2c. Dbl Spider Curls
Couple weeks ago was wondering if I would even get the 7 reps this wave but hopefully things are finally turning around.
dapack
Well-known member
December 28th, 2016 (Wednesday)
Bench;**De-load
1 set 7 reps 135lbs
1 set 5 reps 165lbs
1 set 3 reps 195lbs
1 set 2 reps 225lbs
4 sets 1 rep 240lbs, 250lbs, 260lbs, 270lbs
Wave 5's, Week 2
Military Press;
2 sets 2 reps 125lbs, 140lbs
3 sets 5 reps 150lbs
Skullies;
5 sets 9 reps
Bench;**De-load
1 set 7 reps 135lbs
1 set 5 reps 165lbs
1 set 3 reps 195lbs
1 set 2 reps 225lbs
4 sets 1 rep 240lbs, 250lbs, 260lbs, 270lbs
Wave 5's, Week 2
Military Press;
2 sets 2 reps 125lbs, 140lbs
3 sets 5 reps 150lbs
Skullies;
5 sets 9 reps
dapack
Well-known member
December 30th, 2106 (Friday)
Wave 9's, Week 4
Incline Press;
1 set 5 reps 140lbs
1 set 3 reps 170lbs
1 set 1 rep 200lbs
1 set 9+6 reps 210lbs
Flat Dbl Press;
5 sets 7 reps
Push Downs;
5 sets 11 reps
Next week de-loading deads/ inclines so might just lift twice next week. Also my schedule is changing from 2pm-10pm to 6am-2pm so expecting sleep to be not so good next week. Saturday get off at 10pm and Sunday is the start of the new week so have to be back at 6am. Hoping next week is a better week and can start to change things around, this cycle has been really disappointing so far.
Wave 9's, Week 4
Incline Press;
1 set 5 reps 140lbs
1 set 3 reps 170lbs
1 set 1 rep 200lbs
1 set 9+6 reps 210lbs
Flat Dbl Press;
5 sets 7 reps
Push Downs;
5 sets 11 reps
Next week de-loading deads/ inclines so might just lift twice next week. Also my schedule is changing from 2pm-10pm to 6am-2pm so expecting sleep to be not so good next week. Saturday get off at 10pm and Sunday is the start of the new week so have to be back at 6am. Hoping next week is a better week and can start to change things around, this cycle has been really disappointing so far.
Warsheeper
Active member
do you shifts switch weekly?
dapack
Well-known member
So far I been lucky and this is the first time for me. A lot of the new staff from my class theirs has been shifting every 2 weeks. Next week I am back to 2pm to 10pm again. Makes no sense to me to switch one week and go back but at least not stuck on the early shift. Getting up at 4am is just not my thing since I been on swing shifts now for years.
Warsheeper
Active member
i know it mostly from other people who are factory workers, morning, late and night shifts, most change weekly
dapack
Well-known member
My trail service is 1 year and after that my schedule should hopefully stay the same.
Warsheeper
Active member
Ok that Is Very good, with a regular scedule more gains will follow
dapack
Well-known member
Been working swing for so long just use to it. Plus find it easier to get my workouts in before work than when I get off.
dapack
Well-known member
January 4th, 2017 (Wednesday)
Wave 3's, Week 1
Bench;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
3 sets 1 rep 230lbs, 250lbs, 275lbs
8 sets 3 reps 230lbs
Really doubt will hit 4 reps at the end of this wave at 275lbs. Last cycle hit 4 reps and now it would be 16 weeks once I hit the last week of this wave and looking at not even getting what I got before. This cycle of Juggernaut has been horrible and sleep has been pretty bad last few weeks but see no reason why I am looking at not improving. If I don't hit 5 reps the last week of this wave going to switch back to 5/3/1 immediately and hope that will help.
Wave 3's, Week 1
Bench;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
3 sets 1 rep 230lbs, 250lbs, 275lbs
8 sets 3 reps 230lbs
Really doubt will hit 4 reps at the end of this wave at 275lbs. Last cycle hit 4 reps and now it would be 16 weeks once I hit the last week of this wave and looking at not even getting what I got before. This cycle of Juggernaut has been horrible and sleep has been pretty bad last few weeks but see no reason why I am looking at not improving. If I don't hit 5 reps the last week of this wave going to switch back to 5/3/1 immediately and hope that will help.
Warsheeper
Active member
Which rep sceme are you using?
I'd recommend a more non linear approach with different rep scemes
Andreas of the Standard use 8-4-6-2 or 8-3-5-1
I'd recommend a more non linear approach with different rep scemes
Andreas of the Standard use 8-4-6-2 or 8-3-5-1
Warsheeper
Active member
531 calculators take 90% of your max and use that as set point
dapack
Well-known member
Doing Juggernaut right now. Waves are 9/7/5/3/1 since I adjusted it a little bit.
dapack
Well-known member
Send me your email address in a message and will get it out. It does start on the low side. You can always just use a higher starting weight if you want to make it harder.
dapack
Well-known member
January 6th, 2016 (Friday)
Wave 5's, Week 3
Military Press;
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
2 sets 1 reps 145lbs, 155lbs
1 set 5+2 reps 165lbs
Bench;
8 sets 1 rep 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 270lbs, 280lbs, 290lbs
Considering sleep has been horrible and did MP's first pretty happy with my bench and the last set went up pretty good. Military press to happy with since last cycle did 160lbs for 5 reps so a little improvement there. Getting up at 4am just killed my sleep last week and finally the last day got decent sleep. Next week go back to 2pm to 10pm and the week after that 530am to 2pm so at least next week will get good sleep but the following week will be a struggle again.
Wave 5's, Week 3
Military Press;
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
2 sets 1 reps 145lbs, 155lbs
1 set 5+2 reps 165lbs
Bench;
8 sets 1 rep 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 270lbs, 280lbs, 290lbs
Considering sleep has been horrible and did MP's first pretty happy with my bench and the last set went up pretty good. Military press to happy with since last cycle did 160lbs for 5 reps so a little improvement there. Getting up at 4am just killed my sleep last week and finally the last day got decent sleep. Next week go back to 2pm to 10pm and the week after that 530am to 2pm so at least next week will get good sleep but the following week will be a struggle again.
dapack
Well-known member
January 9th, 2016 (Monday)
Wave 3's, Week 2
Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
5 sets 1 rep 215lbs, 235lbs, 255lbs, 275lbs, 285lbs
5 sets 3 reps 255lbs
Hammer Strength Decline CGBP;
5 sets 7 reps
De-loading MP's this weeks so no shoulder work including assistance.
Wave 3's, Week 2
Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
5 sets 1 rep 215lbs, 235lbs, 255lbs, 275lbs, 285lbs
5 sets 3 reps 255lbs
Hammer Strength Decline CGBP;
5 sets 7 reps
De-loading MP's this weeks so no shoulder work including assistance.
Dustin07
Legend
i'm thinking this was a bench press day by the numbers, lol.
dapack
Well-known member
Fixed it. Yes it was. Trying to add in some singles last few weeks to try and get some heavier reps in and hoping it will help for next week's bench. 275lbs felt really good and think today could have gotten 3 to 4 reps. Obviously want 5+ since last cycle did 4 reps at the end of this wave.
dapack
Well-known member
January 10th, 2016 (Tuesday)
Deads;
3 sets 3 reps 205lbs, 225lbs, 250lbs
2 sets 2 reps 295lbs, 325lbs
2 sets 5 reps 345lbs, 360lbs
(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs
Not a great workout, was expecting more coming off a de-load week. Will see how it goes Thursday when I mess around with some singles.
Deads;
3 sets 3 reps 205lbs, 225lbs, 250lbs
2 sets 2 reps 295lbs, 325lbs
2 sets 5 reps 345lbs, 360lbs
(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs
Not a great workout, was expecting more coming off a de-load week. Will see how it goes Thursday when I mess around with some singles.