PumpHouses Juggernaut Log

Cycle 1 5's Wave realization phase


Warm up
Upper body stretching
Band pull aparts

Bench
2x10x45
1x5x65
1x3x135
1x3x165
1x2x185
1x1x195
1x7x215
(Little crazy, video to come)
Just couldn't get a great bar path today, but still very happy with 7 reps. Moving Training max up to 270

Skull crushers on decline
5x10x75

Lateral raises ss with front raises
3x8x20/20

Face pulls
2x30xlight
 
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Can't really tell from the video but had some bar path issues. Probably had another rep in the tank though.
 
PumpHouse said:
Invalid Link Removed Can't really tell from the video but had some bar path issues. Probably had another rep in the tank though.
Click to expand...

You seem loose when you're coming down. Your lats should be controlling the bar path/decent. I'm not saying to slow, but at least more controlled than you were.
 
My lats definitely felt right, but those last few reps look very loose your right. Maybe yank the bar apart harder.
 
Any of you guys who are fantasy guru's. I got the championship game this week, 500$ on the line. Frank Gore vs Atl or Eddie Lacy vs Pit?

Already got Forte in. What do you guys think?
 
Warm up
Agile 8
Hamstring stretching

Deadlifts from 3" mat
2x4x135
1x3x185
1x2x225
1x1x275
1x2x295
1x2x315
1x2x335

Stiff legged deads
2x10x185

Bent over rows
3x6x185

DB shrugs
3x12x95#

EZ preacher curls
3x10x75
 
Deload week benching

I was supposed to Deload. But instead I did this.

Warm up

Bench press
2x8x45
2x2x135
1x2x155
1x2x185
1x2x225
Slingshot put on
1x2x245
1x2x275
1x2x300

My girlfriend bought me a slingshot and a reactive slingshot for christmas so I needed to try it out.

Face pulls
5x25

Quick day. But a fun one.
 
Some deadlifting


Warm up
Foam rolling
Lax ball mash hips and glutes

Deadlifts from 4" box
5x5x45
1x5x135
1x3x185
1x3x225
1x2x275
1x4x295
1x3x315
1x2x345

I've been mad at my upper back lately, so I decided to put some more volume on it.

Bent over rows BB
4x12x135

High hammer strength rows
4x10x90# each side

Underhand cable rows
3x10x140#

DB shrugs
3x20x65#

DB reverse flyes
4x25x10#
 
Pretty good, I pulled 4 reps at about 300, which a few weeks ago would've been bad. I haven't worn a belt in a while so that's probably the biggest difference. I'm hoping I can comfortably pull a 425 deadlift from the floor by competition day.
 
Nice man. I know that feel of messing up the back and pulls. When I saw 345 x 2 I figured you would either say good or bad based off of that. Glad to hear its getting back! Pun intended
 
Right now it's entirely based off feel. So I'll go heavy whenever I feel like heavy can happen.

I love the juggernaut method though. I've decided to run it up until the meet.
 
Cycle 1 3's wave accumulation phase

Warm up
Scapula mobility stuff
Wrist rolling/stretching

OHP
2x8x45
1x5x65
1x3x75
1xx95
6x3x110
1x6x110

Easy stuff there

Chin-ups
5x5xbw

DB Chest flyes
5x10x40

Plyos push-up
3x6
 
Forgot to post Tuesdays squat session


Cycle 1 accumulation phase 3's wave.

Warm up
Foam roll
Mashing

Squats
2x5x45
1x3x135
2x2x185
2x2x225
7x3x245

I had some issues. My low back got fatigued very quickly and began hurting. But not like before, just some fatigue that I couldn't shake, so I only hit the prescribed reps.

Good mornings
3x15x135

Leg press
5x10x270

Leg curls
1x100x20
 
I'm noticing a pattern though, every week after my Deload, my low back seems to suffer while squatting.

Maybe I need to do some dedicated low back work on my Deload to keep the endurance up, or maybe just to keep the damn thing mobile. Idk.
 
Cycle 1 Acculation phase 3's wave

Warm up
Plyo push-ups
Stretching

Bench
3x10x65
1x5x135
2x3x165
1x2x185
6x3x195
1x7x195

Reactive slingshot CGBP
5x10x205

Face pulls
5x20

Reactive slingshot dips
3x15
No pain thanks to slingshot!^

Pretty good day, I was slow though but not terrible. My lats are destroyed.
 
PumpHouse said:
I'm noticing a pattern though, every week after my Deload, my low back seems to suffer while squatting.

Maybe I need to do some dedicated low back work on my Deload to keep the endurance up, or maybe just to keep the damn thing mobile. Idk.
Click to expand...

I would definitely keep it mobile at least. Sounds like maybe your hips/low back area gets all wound up. Even if you take 20-30 minutes 2-4 times a week on deload to
Mash sore areas
Strengthen areas(elite fts hip series, Eric Cressey stuff)
And then just floss the spine

Depending in how much mashing you could set up a 15 minute run through.
 
I mash pretty often, but I do slack on my deloads. So that definitely could be an issue. I intend to do something about it for sure.
 
Just grab some bands and you can do stuff to atleast get some blood flowing to the area. At least you noticed so you can fix it.
 
1/5/14


Warm up
Agility ladder
Hip flexor mash
Camel/cats

Sumo deads
3x2x135
2x1x185
1x1x225
5x2x255
1x1x295

All done double overhand no belt.

High hammer strength Rows
5x5x250

Underhand BB rows
5x15x115

BB shrugs
3x20x155

45 degree back extension
3x10xbw+45#

Pretty exhausting day, but didn't do too bad all things considered.
 
Cycle 1 intensification phase 3's wave

Warm up
Face pulls
I's T's Y's

Strict OHP
2x5x45
2x5x65
2x2x95
1x1x115
4x3x125
1x6x125

Pull-ups
3x8xbw

Incline chest flyes
5x20x30

Reactive slingshot push-ups
2x50
 
Cycle 1 Intensification phase 3's wave


Warm up
Pec and hip flexor mash
Hip stretching
Camel/cats

Squats
2x5x45
2x4x95
1x4x135
1x2x185
1x2x225
4x3x265
1x2x265

All belt less, it was rough and some of the reps looked real ugly. But whatever it's a big step up from last week.

Hanging leg raises
10x10
 
Hey man, progress is all we can ask for!
 
Cycle 1 Intensification phase 3's Wave


Warm up
Shoulder dislocations
Band pull aparts

Bench
2x10x45
1x5x135
2x3x155
1x3x185
4x3x215
1x7x215

CGBP with red slingshot
3x10x215

Kroc rows
5x15x50#
 
1/11/14


Warm up
Hip circles
Camel/cats
Yoga twist
Mash hips

Rack pulls (3/4 up shin)
2x10x135
2x5x225
1x2x315
2x2x405
1x2x455 with belt + straps
1x1x505 with belt + straps

Deficit pulls
5x3x255

Shrugs with straps
3x5x315

Kroc rows
3x10x65

Russian curls
3x10xbw

Reverse curls
3x15x45

Pretty solid day. My lower back is trashed, in a good way though.
 
Thanks guys! It was a rack pull, so nothing to crazy but it was nice to get my glutes firing that hard again. Hopefully there's some sort of carryover lol.
 
Cycle 1 Realization phase 3's wave


Warm up
Face pulls
Scap push ups
Shoulder dislocations

Strict OHP
2x10x45
2x6x65
2x5x75
1x3x95
1x2x115
1x6x130

Lat pulldowns
5x15x140

Tricep "punchdowns"
5x15xlight bands

Clint darden did a video on these, they aren't bad.

Lateral raises
3x12x20



OHP
Training max has gone from 120 to 155. Not too shabby.
 
Cycle 1 3's wave realization phase

Warm up
Mash mash mash mash
Mash.
Mash mash
Mash

Squats
3x10x45
2x5x135
2x3x185
1x3x225
1x2x255
1x5x295

This felt a million times better. My lower back felt fine. My upper back was rock solid. And my chest never dropped. Didn't good morning the weight at all. I'm thinking 419 in competition is a reasonable goal. (Once I start using my belt and knee wraps again.)

Good morning
3x25x95

Box jumps
5x2

Hanging leg raises
5x10



Squats
Training max has gone from 300 to 335.
 
Yeah. The same one i mentioned a while back. It's in April.

The house of pain one looks funky. But I think it's just the picture being weird.

I'll check out the others.
APT is basically out of stock on everything.
 
Also should I be concerned with leg length on singlets listed as a "wrestling singlet"? My old high school wrestling singlet was long as hell in the legs.
 
PumpHouse said:
Also should I be concerned with leg length on singlets listed as a "wrestling singlet"? My old high school wrestling singlet was long as hell in the legs.
Click to expand...

For Hop, that's why I recommended the singlet with trim. The one without has long legs.

what do you weigh now? I have a brand new cranes singlet that'll fit 200ish
 
Sean1332 said:
For Hop, that's why I recommended the singlet with trim. The one without has long legs.

what do you weigh now? I have a brand new cranes singlet that'll fit 200ish
Click to expand...

Around 195. I plan on going up to 220 though after this meet.

What's the singlet look like? How snug is it?
 
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