PumpHouses Juggernaut Log

I'll let you know. I was planning on going a size bigger this time around so I had some wiggle room to get bigger.

How much would you want for it?
 
Cycle 1 3's wave Realization phase


Warm up
Pec mash
Band pull aparts
Hamstring stretch

Bench
3x10x45
2x10x95
1x5x135
2x3x185
1x2x205
1x6x235 (rep PR)

Bench training max has moved from 235 to 270 this cycle. Should set me up for that 314 bench come competition time.

Slingshot bench
2x2x275
2x2x295

Lateral raises superset with reverse flyes
5x15/15
 
Nice benching! Diggin the new avi, too.
 
Apparently they're 89.99. But I'm sure coupon codes will start circulating.

I wasn't totally sold on the shoes until I found out they come wide. And my feet are fat as hell. Chucks are great but the hurt my toes real bad.
 
He's been givin them out to everyone it looks. Brandon Lilly, Malanichev, Konstantivos and some others have been wearing them.
 
They seem awesome. I'll admit, I'm not fan of them being called crossfit since they are powerlifting shoes, but completely understand.
 
Warm up
Pec mash
Hip mash
Glute activation stuff
Kettlebell swangs

Snatch grip rack pulls (just below knee)

2x10x135
2x5x185
2x5x225
2x3x275
1x2x315 + straps

Regular rack pulls
2x5x315
1x5x365
1x2x405 + belt
1x2x455
1x1x500

Kroc rows
5x15x65

Prone leg curls
3x15xsomething

Shrugs superset with curls
3x20/10x65/30
 
Cycle 1 Deload week


Warm up
Spinal flossing stuff
Pec mash

Pause squats (3 count)
3x5x45
3x5x95
1x5x135
5x3x155


Leg extensions
5x10xlight

Hamstring curls
3x20

Leg press calf raises
5x20x90
 
Can anyone suggest a good joint supplement? I'm going to give them one more shot. My wrist hurts when I squat. It's getting bad.
 
PumpHouse said:
Yep. And that makes it bearable. But I'm hoping for better than bearable. .
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If you can go thumbless and try to get your back so tight that little pressure goes downstream the arm or in the palms. There is a good chance the problem doesn't start at the wrist, too.

I would check out Joint Force. I think it is the best joint supplement on the market.
 
rob112 said:
If you can go thumbless and try to get your back so tight that little pressure goes downstream the arm or in the palms. There is a good chance the problem doesn't start at the wrist, too.

I would check out Joint Force. I think it is the best joint supplement on the market.
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Thumbless actually hurts a bit more. It helps a bit when I get my chest and shoulders opened up. Thing is it's not just when I squat, my wrist just aches lately. Even sitting on the couch. But I'll give Joint Force a try.
 
Met Brandon Lilly at the La FitExpo yesterday. Awesome guy.

Along with Brian shaw, DLB, Chris bell, and a couple bodybuilders. Saw David Douglas lift which was awesome to watch.
 
I think you all heard by now. But he went down in the hole. Looked very similar to Mark Bell's injury a while back. Looks bad.
 
Yikes. That's a better angle then I saw it.


I hope he recovers, hate to see that happen. I also hope CWS and animal take care of him.
 
Idk if you guys read up on his training the past bit, but he was saying he was working in the 50-70% range with a very high amount of volume and frequency.. I wonder if his body was just beaten down and not prepared for the heavy stuff.
 
PumpHouse said:
Idk if you guys read up on his training the past bit, but he was saying he was working in the 50-70% range with a very high amount of volume and frequency.. I wonder if his body was just beaten down and not prepared for the heavy stuff.
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I'm wondering the same thing. He was doing a Sheiko-ish thing that he did completely on his own, but in Sheiko, there is some buildup that gets really close to the comp weights. He never really peaked for this meet.
 
Juggernaut Cycle 2 8's wave Volume phase


Warm up
Shoulder dislocations
Broomstick stretching

Strict OHP
3x10x45
2x5x65
1x3x85
7x5x100
1x6x100

Tricep extensions
5x20xlight

H raises
3x10x15

Had to get in and out real quick today. But pressin felt okay. Starting cycle 2, but skipping the 10's wave so it will line up better with my meet prep stuff.
 
Just ordered mark bell's new shoes. Black/grey. Ran me 85$. Hopefully a good investment. I ripped my chucks today too. So lets hope. Will report back with a review.
 
rob112 said:
Same here. I am a converse person, so it looks like a pumped up converse. Should be awesome.
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I like converse, but they always run so thin and I have very fat feet. So squatting ruins my toes. These are supposed to be fairly wide. So lets hope they are awesome.
 
Cycle 2 Volume phase 8's wave

Warm up
Mash mash mash mash mash
Shoulder dislocations
Light hip stretching
Spinal flossing

Squats
3x8x45
2x5x135
2x3x185
8x5x215

My squats felt freaking awesome today. Tiring but I wrapped my wrist tight and really pinched the f?ck out of my shoulder blades, I was able to hit great depth pain free, and fast. I'm doing a bit of a good morning motion of a couple of the reps but I think that's because I'm so tight I'm forcing the bar forward over my toes. So I'm working on that. Looking good for competition though.

Leg curls
3x20

Box jumps
5x2xlow box

Planks with feet against wall
4x45 secs
 
I purchased mark bells new shoes, some light onyx bands, more nose tork, joint force, and some equi-block. This week, I've spoiled myself.

I also should mentioned I've decided I will compete Classic Raw at my upcoming meet.
 
Cycle 2 8's wave Volume phase


Warm up
Mash
Scap stuff

Bench
3x10x45
1x8x65
1x8x95
3x3x135
1x3x165
7x5x175
1x11x175

CGBP with reactive slingshot
5x20x155

Barbell rows
4x15x135

Lateral raises
3x15x12.5

Came home and worked the heavy bag for 25 minutes.

I was working through some aggression today.
 
I need to pick up some new knee wraps. I could use some suggestions. USPA allows for 2.5 m wraps so I'll do that. But I'm looking for a decent set of wraps that won't break the bank. Also if it helps you guys suggest things, my stance is medium and Im somewhat slow on my descent. Well not a dive bomber anyways.
 
PumpHouse said:
Okay awesome. I'll go with the inzer cuz all my other shît is inzer.
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The Grippers are the Z wraps which aren't stiff, but has a ton of stretch/rebound. The difference is that there's a rubber stitching on the insides of the Grippers that...make it grip.
 
No idea. I wasn't a fan of a stiff wrap considering I wrap myself. I'm not a dive bomber and I've liked em. Don't take it as because it's stretchy, it doesn't cast. I pull every ounce of slack out of them and they cast my **** off. Rodja likes the Grippers and Metal, Herder likes Blue Arrows.
 
I hit my big gym PR in Red Devils. But they really didn't give me much honestly.

I'll try the grippers. They're decently priced.
 
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