PumpHouses Juggernaut Log

Cycle 2 accumulation phase 5's wave


Warm up
Mash everything
Wrist stuff
Shoulder dislocations

Squats
3x10x45
2x5x95
2x5x135
2x3x185
1x2x215
6x5x245
Joker sets-
1x1x275
1x1x295
1x1x315

Absolutely KILLED depth. My butt was shooting up a bit on the rep stuff so I felt I needed some singles just to feel good about it all. The singles were great, I also had my people giving me commands.

Step ups
3x8x45's

Russian curls
5x5xbodyweight
 
Cycle 2 5's wave Accumulation phase


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

Bench
3x5x45
2x5x95
2x5x135
1x3x165
1x2x175
5x5x190
1x7x190

DB flyes
5x10x30's

DB bent over rows
3x10x75

Rear delt destroyers
1x35/15x50/12.5
 
Cycle 2 5's wave accumulation phase

Warm up
Mobility

Deadlifts
2x15x45
2x8x135
2x3x185
1x2x225
2x2x245
6x5x275

Reverse light band deads
1x2x345
2x2x395

Sumo reverse band deads
3x3x335

BB curls
5x10x65
 
I would imagine all this volume must be getting your form and low back feeling awesome man
 
That's the idea. I'm really honing my form. I don't think a 500 lb pull is happening anytime soon. But my back really feels a better. Just weak.

Also, I feel like Gumbercules with all this mobility I've been doing in addition to the stretching I do at work with my Kyokushin students.
 
Cycle 2 5's wave intensification phase


Warm up
Shoulder dislocations

Shoulder hurt right from the get go, but probably because I bowled for 3 hours on Sunday. Equiblock and mashing tomorrow. Maybe Ice in a bit.

Stict OHP
3x10x45
2x5x65
2x3x95
1x2x105
4x5x120

Lat pulldown wide grip
4x8xheavy

Tricep extensions
5x20xlight

Lateral raises
3x15,12,10x17.5
 
Girlfriend is making nacho's for dinner. I also got 10 boxes of Girl Scout cookies from my niece today. So I'm going to be a fatàss this week. Weighed in at 194. Only 8.5 weeks until the competition. So I have wiggle room.
 
Nachos.
 

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Cycle 2 5's wave Intensification phase


Warm up
Hip mobilization
Mash

Squats
2x10x45
2x5x95
2x5x135
2x3x185
1x2x225
4x5x275

Pause squats
3x2x275

Reverse band squats
3x3x365

Quad extensions
3x20
 
Cycle 2 5's wave Intensification phase


Warm up
Scap stuff
Mash

Bench
2x10x45
2x5x135
2x5x165
1x3x185
1x2x195
3x5x215
1x10x215 (I was trying to outdo rob =] )

Standing 1 arm cable rows
5x20

Facepulls
3x15

Rear delt destroyers
2x25/20/12x70/50/10

Pec flyes
3x10x50#
 
Haha that's awesome! I do that stuff sometimes, too. Nothing wrong with friendly competition; anything to make us stronger! Nice work out!
 
rob112 said:
Haha that's awesome! I do that stuff sometimes, too. Nothing wrong with friendly competition; anything to make us stronger! Nice work out!
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Thanks man, yeah you just gave me a goal to shoot for since we were both doing 215 yesterday lol.
 
Cycle 2 5's wave intensification phase


Warm up
Hip mobility

Deadlifts
3x3x135
3x5x185
2x3x205
2x3x225
1x3x245
1x3x265
3x5x295

Serious pain in my upper left trap. So I had to call it early. Not sure what's going on but it still hurts. I might just need to rest it. Maybe I slept weird. *sigh*

Leg press
10 plates
3x15
Superset with calf press
3x15

Curls
1x50
3x10
 
Traps feeling a bit better today. I think I'm going to go light on my OHP tomorrow though. It's been screwing with my bench and I don't wanna risk the trap.

I got a pair of knee wraps, but not any of the ones you guys suggested, house of pain was back ordered on all inzer products and APT was out of stock. So because I had an amazon gift card I went with something from their limited selection. The Max RPM wraps from titan. They seem sturdy and very bouncy. I'll wear them on Tuesday even though it's not incredibly heavy stuff, 305 or something.
 
Had to take it easy today


Worked up to 2x3 at 135 on my overhead

Then did all my assistance work, lat pulldowns, lateral raises, and close grip bench. But didn't push anything today because everything is a bit achey and I need to be able to bench on Thursday with a healthy shoulder.
 
Cycle 2 realization phase 5's wave


Warm up
Mash
Agile 8

Squats
3x10x45
2x5x135
2x5x185
2x2x225
2x2x245
1x1x275
1x8x295

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^i look fat =[ lol. The knee wraps kind of restricted so I didn't hit depth on any of em. But please critique away. It's rough. My knees just wouldn't budge and they just shook like crazy. Not sure why.

Russian curls
3x6xbw
 
PumpHouse said:
Is there a trick to hitting depth in tight wraps? Or is it just not heavy enough?
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What wraps do you have again?

The tighter the wrap gets, the more you have to push into them, sit down on them and open your knees up. I did the same thing myself when Corey Hayes wrapped my knees. He made it into a cast. My butt went straight back, and I bottomed out an inch or two above parallel. If the wrap is tight and you push your butt back, the wraps will push your butt back further. Too far, and you're bottomed out above depth. If the wrap is tight and you open your knees, the wraps will facilitate that, too. That's where you hit depth and get support.
 
They're titan max RPM's. I wrapped em as tight as I could. They were really tight. I think I shouldn't use them below 95%. This was like 82.5%. I may need a few more sessions in them to get used to it.

So herder, you think I'm just not pushin my knees out hard enough?
 
PumpHouse said:
They're titan max RPM's. I wrapped em as tight as I could. They were really tight. I think I shouldn't use them below 95%. This was like 82.5%. I may need a few more sessions in them to get used to it.
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Those are good wraps. One of my training partners has those in wrist wraps. There seems to be a decent amount of material and they can be a little stiff, so I could see that being a problem. One thing I always do with knee wraps is start wrapping way before I need them. That way I can make them tighter each set and by the time I get to my top set, I can chalk my knees, pre-stretch, pull all of the slack, and do whatever it takes to get a ton of coverage and support and know what to expect as I descend. Going from zero support to balls-to-the-walls is not an easy thing to do.
 
herderdude said:
Those are good wraps. One of my training partners has those in wrist wraps. There seems to be a decent amount of material and they can be a little stiff, so I could see that being a problem. One thing I always do with knee wraps is start wrapping way before I need them. That way I can make them tighter each set and by the time I get to my top set, I can chalk my knees, pre-stretch, pull all of the slack, and do whatever it takes to get a ton of coverage and support and know what to expect as I descend. Going from zero support to balls-to-the-walls is not an easy thing to do.
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Okay yeah, I only wore them on that set haha. And I pre-stretched and cranked them as hard as I could. I got a big bruise on my calf from them.
 
A few Qs:

1. Why straps (I meant wraps, duh) at this juncture?
2. What kind of shoes are you wearing?

To me, it looks like you have the strength, but you have all kinds of body movement going on, back n forth and side to side. That's why I asked about your shoes. But maybe it's mostly about the straps.

In any event, good work, and way to man up and post a video that you aren't exactly proud of.

And oh yeah, watch that arch in your lower back towards the bottom of the movement, particularly in the later reps.

And while I would rarely recommend some calf work, your calves look awfully small relative to your upper legs and body, and I am wondering if some of the unsteadiness may be attributable to that. Then again, I've seen some tiny-calved guys move a helluva lot of weight.

All meant constructively.

Keep on keepin on.
 
Jinxie made a good point on that arch. Looks like you might be overextended.

Open those hips and imagine your torso sinking down between your legs.

Wraps are a bitch sometimes and they take some time.
 
Also, your toes seem to be angled a bit too far out (maybe that's how you like them, then disregard-we are all different beasts) Maybe a more forward angle can help?
 
Alright let's see, if there's some rounding in my lower back, something I've been fighting against since the injury. I actually didn't notice an issue with it this time. But if it's still noticeable it needs more work. The shoes are mark bells powerlifting shoes.

It's possible the toe angle is an issue, I've been playing with various angles to see what works best and a bit more open seems to allow me to push against my shoes a bit harder. But this video indicated some toe movement. So I'm not convinced its the best for me anymore.

I'm typically steadier for some reason the wraps tend to make me very shaky, I'm wondering if I wrapped them unevenly and that's causing some weirdness, I'm not sure. I'm wearing the wraps because in 7 weeks I'm competing classic raw and that is with wraps. I hit 315 or something a few weeks ago for a joker single and it was a lot less shaking and side to side movement. I think the wraps were bouncing me weird.

My calves are small and they look even smaller since I have very large ankles, I'll show you guys a picture for reference. I started adding calf work back in two or three weeks ago. Maybe twice a week wouldn't hurt though.
 
I am sure this is a stewpid question, but do you have to wear the wraps for the raw competition? If not, it may make more sense to go without at this juncture. And then cultivate your lifts with them, over time.
 
I'm not entirely sure. They have a raw division and a classic raw division. Basically knee sleeves vs knee wraps. Problem is the classic raw division has a bench press record that I think I can break so I want to compete there. If I just show up and squat without wraps they may just assume I'm raw not classic raw. It mostly doesn't make sense.
 
PumpHouse said:
I'm not entirely sure. They have a raw division and a classic raw division. Basically knee sleeves vs knee wraps. Problem is the classic raw division has a bench press record that I think I can break so I want to compete there. If I just show up and squat without wraps they may just assume I'm raw not classic raw. It mostly doesn't make sense.
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Raw Classic=No Wraps/Sleeve optional
Raw Modern=Wraps

You can compete raw modern without wraps if you want that bench record in that class. I don't know why it wouldn't count in raw classic. It's just what it says on paper by your name.
 
Sean1332 said:
Raw Classic=No Wraps/Sleeve optional
Raw Modern=Wraps

You can compete raw modern without wraps if you want that bench record in that class. I don't know why it wouldn't count in raw classic. It's just what it says on paper by your name.
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This is USPA I'm talking about. But I still agree, if it's on paper that's probably what they'll count it as, but if I can get some extra pounds from wraps, I want it. 7 weeks isn't long enough to figure them out?
 
My family always jokes that I have huge ankles lol.makes my calves look like sticks. (Ill still take the advice and work on them a bit, they are small)

Btw, all feet are groce and I apologize for posting mine on the Internet.
 

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PumpHouse said:
This is USPA I'm talking about. But I still agree, if it's on paper that's probably what they'll count it as, but if I can get some extra pounds from wraps, I want it. 7 weeks isn't long enough to figure them out?
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You'll figure them out in 7 weeks. Worst case if they make you squat in wraps, don't stretch them at all and squat in them. That's actually how I'd advise you to begin. With the bare minimum stretch and tightness. You can always tighten up as you get the feel. Or take a token squat in wraps. Walk up there, take 225, nail it like a boss, pass on your next two attempts and get ready to bench big.
 
herderdude said:
You'll figure them out in 7 weeks. Worst case if they make you squat in wraps, don't stretch them at all and squat in them. That's actually how I'd advise you to begin. With the bare minimum stretch and tightness. You can always tighten up as you get the feel. Or take a token squat in wraps. Walk up there, take 225, nail it like a boss, pass on your next two attempts and get ready to bench big.
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Okay so I'll just wrap up for every working set but just vary the tightness as I go up.
 
PumpHouse said:
Okay so I'll just wrap up for every working set but just vary the tightness as I go up.
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Yep. Even some of your warmup sets. If a too-tight wrap screws you up, just take the set over again with a lighter wrap.
 
Alright sounds good guys. I appreciate it. Ill try and post a video next week with and without wraps so you all can critique my squat form without the excuse of wraps throwing me off.
 
PumpHouse said:
Btw, all feet are groce and I apologize for posting mine on the Internet.
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You guys have food on the mind today. A universe where gross feet are a grocery delicacy, aka groce, lol.

If I had a feet fetish, I would be all over those edible, groce feet. :)
 
Yesterday I did a lot of stretching and mobility. Mostly the low back stuff I've started slacking on recently.

Bench tonight, it'll be 235 for as many reps as possible. I'm shooting for 8 but I've been having some pain in my elbow tendon lately. Hopefully it's nothing.
 
Just read the lilliebridge method ebook. Other then it being like, 15 pages with a lot of pictures (they charge 40$ for it, I read on scribd). Anyone read it? One page is just bands they listen to, the program itself is written on 4 pages of it and the way it's written it looks like it is saying that they do 50 sets of assistance work after bench. I'm not sure if its saying that you should choose a certain number of exercises or do all 50.

I feel bad for anyone who paid 40$ for it.
 
Okay...it definitely wasn't much of a PDF there. Not worth 40 at all. Just really a super basic outlook on what they do.
 
I don't even want to post how bad my session was today.

Warm up
Mash
Stretching

Bench
Working sets
1x0x235 (got crushed...)
1x4x235
1x1x235 with commands.

All my warm ups were so perfect, my arch was higher then ever before, but by the time I got to the working set the arch wouldn't stay up, my legs kept cramping, and the bench was so slick my butt kept sliding away from me. It was awful, it didn't help that I got so angry I got in my head too much.

I need to Deload.

BB rows
4x20x135
 
It sucks having a bad workout, but on the plus side is none of us here usually let ourselves have 2 in a row ;)
 
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