PumpHouses Juggernaut Log

PumpHouse said:
If they're good enough for your god squats, I'm sure they'll work just fine for my peasant squats lol. Do they pull out your leg hair?
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The first two sessions did. The rubber sucked. Now they're comfortable and don't bother me. A few rubber strands broke eventually, but I don't feel that it's ruined the integrity of the wrap as they aren't a main part of the construction. I can take pics of it Sunday if you feel it's concerning.
 
No pics necessary. I was just wondering because my knees are carpeted. I already ordered them. I'm sure they'll work out great.
 
Grippers have plenty of material for what you're looking for. I've wrapped myself with some grippers one time, and they can get pretty gnarly as far as casting goes. The support will be there, and you'll enjoy the rebound a little anyway.
 
Cycle 2 Accumulation phase 8's wave


Warm up
Hip mash
Hamstring foam roll

Deadlifts
3x3x135 @ deficit
2x3x185
7x5x235
1x13x235

I died.

Leg press
3x10x6 plates

Leg extensions
3x15xlight

Calf raise
3x15x2 plates
 
Volume phase is obviously pretty serious haha. Awesome work man, total puke feeling looking session.
 
Cycle 2 intensification phase 8's wave


Warm up
Scap stuff
Pec mash


Strict OHP
3x10x45
2x6x65
2x3x95
7x3x115
1x9x115

Lat pulldowns
5x10xheavy

Skull crushers
4x15x75
 
Cycle 2 intensification phase 8's wave


Warm up
Shoulder stretches
Scap mobility

Squats
3x8x45
2x8x95
3x3x135
2x2x185
7x3x245
1x9x245 + belt
4x2x355 + reverse light onyx bands

Step ups
5x10x35 lb db's
 
Uh oh, Saturday I will be deadlifting without the use of my one working eye. Should be terrible. I'll see if I can get my buddy to video it.

Got a docs appointment in the AM. So I'll have to wear the blinders cuz my vision will be crazy blurry. No idea if I'll actually be able to get anything done.
 
Benching tonight without my usual workout partner. My buddy is going to fill in but he hasn't set foot In a gym in a few years so I'll probably be doing a lot of bench instruction today. Which will be cool, I don't mind doing it, but chances are I won't be able to get very thing in that I want to get in.
 
Cycle 2 8's wave Intensification phase


Warm up
Band pull aparts
Shoulder dislocations
Plyo push-ups

Bench
5x6x45
4x2x95
3x3x135
2x2x165
7x3x195
1x9x195


CGBP
2x10x185
3x5x245+red slingshot

Cable rows
5x10xdunno
3x15xlight+fat gripz

Pull ups
3x5
 
Cancelled docs appointment today. So I'll have some sight for the deadlifts in a couple hours.

On another note. My shoes aren't in yet, and I'm getting ornery.
 
Cycle 2 8's wave intensification phase


Warm up
Mash mash mash

Deadlifts
5x3x135
2x3x165
2x3x185
2x1x225
7x3x255
1x11x255
3x5x315 + reverse light bands
2x3x365 + reverse light bands
1x2x405 + reverse light bands + straps
1x2x415 + reverse light bands + straps

Shrugs
3x12x225

BB curls
4x15x75
 
FedEx arrived as I was walking out the door. So I got my shoes. They are so great. Great use of money. Highly recommend.

Deadlifts felt great today. Back feels weaker then it used to, but zero pain lately when going heavy.
 
I'm feeling good. Although I'd really like to get my rear delts stronger. I feel that area has become very small and weak. Other than rear delt flyes, what would you guys suggest incorporating? Chest supported rows? Heavy face pulls?
 
Do you know the rear delt destroyers? 15-30 degree incline, first phase is a HEAVY rear delt swing until failure, next is a light rear delt fly until failure, next is static holds at the top. They're killer. And I do facepulls as often as I can and my rear delts finally caught up with my front delts.
 
I'll try throwing those in on my OHP days. They sound brutal.

I do lots of facepulls but rarely go too heavy on em. Just lots of reps maybe 3x a week.

Thanks guys.
 
Cycle 2 Realization phase 8's wave


Warm up
Pull aparts

Strict OHP
3x8x45
2x5x65
2x5x85
2x3x95
1x2x105
1x9x125

Those kind of sucked. Not sure why I just didn't have it in me.

Lat pulldowns
5x10xheavy

Tricep extensions rope
3x20xlight

Rear delt destroyers
35#/15#
1x30/10
1x25/10
1x21/10
 
I hate that about OHP. Some days you got em, some days you don't.
 
Btw those rear delt destroyers are awful. I'll ptobabky go heavier next week but was just testing em out. I like them.
 
PumpHouse said:
Can anyone suggest a good joint supplement? I'm going to give them one more shot before I throw deca in out of frustration. My wrist hurts when I squat. It's getting bad.
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Curcumin, the Meriva formulation, bound to a fat for greater bioavailability. Take with food.
 
Well, it finally happened.


Cycle 2 Realization phase 8's wave

Warm up
Rolled hams
Mashed hips

Squats
3x8x45
2x5x95
2x5x135
2x2x185
1x2x205
2x1x235
1x11x275 + belt

Felt nauseous, we were already running late, so headed home right after. Had to pull over twice to let me puke. All that shepherds pie was lost. I feel accomplished on the lift, but I feel terrible now.
 
After 9 hours of sleep, I feel much better. I think that lamb in the shepherds pie really turned my stomach and the squats tossed me over the edge. Ah well. Feel better now

Day off today, but I am going to spend some quality time with the lax ball.

HoP still hasn't shipped my wraps, I guess they were on back order. So I'm not thrilled about that.
 
Dam dude! G R O C E


Nice squats though! And sucks about your order. I know that feel.
 
Cycle 2 realization phase 8's wave


Warm up
Face pulls

Bench
3x10x45
2x5x65
2x5x95
2x2x135
2x1x185
1x1x195
1x10x215
2x3x245 + blue slingshot

My elbow hurt real bad so I'm covering it in equi-block and I definitely underperformed today. I'm ready for a Deload.

DB rows
4x15x55's

Cable push downs
5x20xlight
 
Cycle 2 Realization phase 8's wave


Deadlifts
2x3x135
2x3x185
2x2x225
1x1x255
1x12x275

^ awesome speed. Lots of reps.

Shrugs with fat grips
3x12x135

Leg press
3x15x6 plates
Superset with
Calf raise
3x15x6 plates

Standing BB curls
3x10x65

Reverse fat grip curls
3x20x45
 
That's a big set of 12.
 
My traps hurt very very bad today. I must've slept weird. I'm covering them every few hours in equiblock and I'll probably mash em a bit. I had a bit to drink last night so didn't sleep great. Definitely feeling like that was a bad choice.
 
PumpHouse said:
Has anyone read Paul Carter's Base Building? Is it worth dropping a few kindle dollars on?
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I've been intrigued but haven't popped on it. I'm a big Paul Carter fan.
 
I'm not sure what a scribd is.


It looks like it could be interesting. I need some new stuff to read and the new JTS stuff looks uninteresting. Deep water and the cowboy method, not for me.
 
PumpHouse said:
I'm not sure what a scribd is. It looks like it could be interesting. I need some new stuff to read and the new JTS stuff looks uninteresting. Deep water and the cowboy method, not for me.
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:o

It's nothing but free books. Juggernaut, Dave Tate the Vault, Book of Methods, 5/3/1, Cube, 50 Shadesnof Grey..all of the good stuff. Phone app and website.
 
Cycle 2 accumulation phase 5's wave

Warm up
Scap depression stuff
Shoulder circles

Strict OHP
2x8x45
2x3x65
1x2x85
1x2x90
5x5x110
1x8x110

Lat pulldown
3x15

Rope tricep extension
3x20x60#
Superset
Lateral raises
3x15x20
 
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