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PumpHouses Juggernaut Log

Sean1332 said:
Pull-ups suck àss. They make me feel fat too.
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I see guys hanging 45's from there waist and bangin out ungodly numbers and I die a little inside. Then I remember how good cheesecake is and the pain goes away. I really just need to work on my vertical pulling, it's all around pretty lacking but lat pulldowns just don't seem to be cutting it.
 
PumpHouse said:
I see guys hanging 45's from there waist and bangin out ungodly numbers and I die a little inside. Then I remember how good cheesecake is and the pain goes away. I really just need to work on my vertical pulling, it's all around pretty lacking but lat pulldowns just don't seem to be cutting it.
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I just started chin-ups. They used to be harder, but now I find that they're easier. Either way, they all suck.
 
PumpHouse said:
Chin-ups have always been way easier for me. But yes, man was not meant to pull himself up over things.
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Sure he was, lol. There's rock climbing, for one, and it's an awesome activity.

I actually did it recently at this course without using a harness. Surprisingly much easier to do than pullups.
 
Torobestia said:
Sure he was, lol. There's rock climbing, for one, and it's an awesome activity. I actually did it recently at this course without using a harness. Surprisingly much easier to do than pullups.
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My wife and I were into "bouldering" for a while. Chicks with yoga pants fûcking everywhere. I loved it. It wrecks your forearms! Because of holding on..not because I beat off to the yoga pants later that night..
 
Sean1332 said:
It wrecks your forearms! Because of holding on..not because I beat off to the yoga pants later that night..
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You don't have to lie, Sean. You're among friends here.
 
Sean1332 said:
My wife and I were into "bouldering" for a while. Chicks with yoga pants fûcking everywhere. I loved it. It wrecks your forearms! Because of holding on..not because I beat off to the yoga pants later that night..
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You really couldn't have set yourself up any worse than that. Proofreading, my friend!
 
Haha!!


I do love bouldering and climbing though. Used to be my thing when I lived in Utah. I should plan it out for my Deload weeks.
 
Cycle 1 5's wave Accumukation phase


Alright this was a bad one today.

Warm up fine
Agile 8 fine

Squats
2x10x45 fine
1x5x135 fine
1x5x185 fine
1x3x225 lower back hurt like hell
1x5x225 with belt no pain at all
1x5x225 no belt hurt again
1x3x225 with belt and it was hurting terribly

I really thought everything was going so well. It was just awful. I have a feeling all the work I did at my desk, sitting, really tired out my lower back so just didn't have the spinal support. Idk. I'm pissed but hopefully it was just a fluke.

Leg press
5x10x450

Standing cable crunches
3x10xlight

Planks
2x30 secs x 45

Calf raises with BB
3x20x185

I'm frustrated. The volume I did on the deadlift days ago could have just beat me up to bad. So idk, anyone got any thoughts?


Side note: Just watched Chris Bell's new doc "Trophy Kids" on HBO. It's awesome. Watch it.
 
That's what I thought too.

It's a shooting pain at the base of my spine. Right at the top of my crack.
 
Cycle 1 5's wave Accumulation phase

Warm up
Shoulder dislocations
Lax ball mashing

Bench
2x20x45
1x10x95
1x5x135
2x2x155
5x5x180
1x9x180

Fat grip barbell rows
5x10x135 yikes!

Klokov
3x8x95

Rope push downs
1x100x20

BB dead holds (posture work) underhand*
2x25 secs x 225

Back felt fine today, hopefully yesterday was just a fluke. But my sleep has been a problem lately so that's something I need to be more careful of. It really wrecks my recovery.

Going to mash the hell out of my back tonight.
 
That over the counter ZzQuil can help out if sometimes you have trouble sleeping. I wouldn't use it nightly, but here and there it could be a cheap fix.
 
rob112 said:
That over the counter ZzQuil can help out if sometimes you have trouble sleeping. I wouldn't use it nightly, but here and there it could be a cheap fix.
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Honestly it's not treatable. I've tried the heavy prescription meds. Nothing's worked. So at this point it's just about dealing with it.

Thanks for the help, but it's not a run-of-the-mill sleep issue, it's a diagnosed condition that comes in waves.
 
Chest is so sore I'm going to live in icyhot today. Shouldn't affect my 10 am deadlifting though.

I'm pretty sure I found a meet that suits me. It's forever away but I'll tell you guys anyway. USPA April 26th in Westlake village. Very close to my house. As long as this injury is a thing of the past I should easily be able to get that Class II total. Then nationals in late summer. Here's hoping! I'll compete raw (no wraps).
 
PumpHouse said:
Chest is so sore I'm going to live in icyhot today. Shouldn't affect my 10 am deadlifting though. I'm pretty sure I found a meet that suits me. It's forever away but I'll tell you guys anyway. USPA April 26th in Westlake village. Very close to my house. As long as this injury is a thing of the past I should easily be able to get that Class II total. Then nationals in late summer. Here's hoping! I'll compete raw (no wraps).
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April 26th will be here before you know it so start preparing!
 
Yep! I'll probably start collecting all kinds of advice from you guys around the 16 week mark. This will only be my 2nd meet and idk if I should even count my first one.
 
Warm up
Ham stretching
Foam rolling

Deadlifts from 2" block
2x5x135
1x5x185
1x2x225
1x2x275
1x1x315
1x1x365
1x1x385
2x1x315

SLDL
5x8x225

Shrugs
2x20x135

1 arm cable standing rows
3x12x60
 
Nice! Back feel good?
 
Strangely enough it did, 385 isn't light and it gave me no issues. I think it's just a new game of really paying attention to my sleep habits and adjusting training based on that.
 
Yeah, that's what I figured for squats. I'm thinking of adding the lockouts in for bench. Build some confidence with heavier weights. My usual tricep work is getting stale.
 
PumpHouse said:
What's everyone's opinions on Rack Lockouts?


Edit: for bench and for squats.
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If you have a weak lockout rack lockouts on bench may be a good exercise to use to strengthen that range of motion. Obviously it'll have high transference compared to an extension or pushdown exercise, for instance, since the movement is closer to a bench press.
 
PumpHouse said:
Yeah, that's what I figured for squats. I'm thinking of adding the lockouts in for bench. Build some confidence with heavier weights. My usual tricep work is getting stale.
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You totally can use bench rack lockouts for building confidence with the bench, or boards (boards might be better), but if you have these tools I think better options are slingshot or reverse band bench.
 
PaulBlack said:
Yeah, raw too

Tuscherer just hit a record too... 337.5 / 207.5 / 371kg - IPF
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Yeah, Mike killed it this weekend. New all-time raw w/ wraps WR is the biggest highlight for me.
 
I don't have boards or a slingshot, I've been meaning to pick one up. I pretty much work with the bare minimums, no bands, no chains, no boards.
 
Sean1332 said:
Not for squats. I see guys fücking their form up so badly doing squats off of pins. For bench I could see it good for building the triceps.
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Agree.
Certainly might help a weakness in some cases perhaps, depending on where it is, but the weakness might be built along the way with the full range too.
Maybe the L.O.'s might be good to add volume without a fuller ROM and burning up energy in the entire lift. I have heard that reason for some pin pulls, (saving the low back from a longer range pull) but again, I think they only really transfer well, (for me) if they are below the knees area. So there might be an area of no return or good for BP's. Like Sean mentioned, not sure about squats, since I don't know many if any who do em and get transfer to fuller ROM!?!?
Also, I knew a guy who lived on "partials" but he knew partials only went so far. He did get very strong doing the partials no doubt as he was able to pull #1000 off the pins with a less than 1" ROM @ a BW of like #170. Here's the thing, his full ROM pull, was less than mine at the time. #480-#500.
He then asked me..., Dude, if you could get your DL up by doing heavy partials, why would you do full range lifts? It made sense actually.

Joe Guadagno a #148 bencher from years back 80's, swore that rack lockouts made his tris harder. I tried them for a while, but was not able to get the carryover he did, so I guess my problem was not the tris.
Maybe YMMV...!?!?
 
Good input. I think it might be worth a try, for bench anyways. But, at the very least I could use a confidence boost, with the injury and the juggernaut program, I really feel like I need to hit something heavy, just to feel confident. I'm not going to replace bench, it's going to be used as assistance, switching between them and a higher rep close grip incline.

The metal militia guys talk highly of lock outs. Maybe I'll just cough up 50$ for a slingshot haha. We'll see. Thanks for the input guys.
 
PumpHouse said:
Good input. I think it might be worth a try, for bench anyways. But, at the very least I could use a confidence boost, with the injury and the juggernaut program, I really feel like I need to hit something heavy, just to feel confident. I'm not going to replace bench, it's going to be used as assistance, switching between them and a higher rep close grip incline. The metal militia guys talk highly of lock outs. Maybe I'll just cough up 50$ for a slingshot haha. We'll see. Thanks for the input guys.
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You can make a poor mans slingshot from resistance bands too. Use a rolled up towel or peice of foam to act as a 2-board as well. Let us know how the rack lockouts go.

If you want to overload a squat, then reverse band it.
 
I really need to invest in bands. I have some but they're physical therapy bands, not much resistance. I need mo money.
 
I would say boards for lockout work and for heavy weight. Just buy an 8' 2x6 and cut it in 18" lengths. For the heavy ass lockout work, take a four board and go hard touch, almost a bounce and go off your chest. Just saw a good article about board work on Elite FTS last night. It's from earlier this week. I really like pin work at chest level. Rest on pins, blast it up. No need to make the lockout stronger if you get lightning fast off of the chest.
 
herderdude said:
I would say boards for lockout work and for heavy weight. Just buy an 8' 2x6 and cut it in 18" lengths. For the heavy ass lockout work, take a four board and go hard touch, almost a bounce and go off your chest. Just saw a good article about board work on Elite FTS last night. It's from earlier this week. I really like pin work at chest level. Rest on pins, blast it up. No need to make the lockout stronger if you get lightning fast off of the chest.
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Well, I'm great off the chest, but tend to stick about halfway up, or slightly above that. Would setting the pins am inch or two above be a good idea?

Edit: an inch or two above the chest I mean.
 
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