PumpHouses Juggernaut Log

PumpHouse said:
Alright well here's my news. I was contacted by the USABA. The United States Association of Blind Athletes. They want me to compete in Powerlifting at the 2015 IBSA Olympic Games (international blind sports association) in South Korea. So a free trip to Korea to lift heavy shït. They've also invited me to train at the Olympic center (the real one in Colorado.) Which has been kind of a dream of mine since my wrestling/judo days.
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Wow!

I had no idea you were blind. That's pretty incredible. You've got to be ecstatic, man. Congratulations! I really hope you maintain this log on your way there man. ****ing cool.
 
This log has been amazing for me. I get all my questions answered immediately haha. I'll keep it up.

It's definitely cool news. I'm very excited. I need to work my ass off towards a 340 bench though.

And yeah, I don't usually use the word "blind" or "disabled". But as it stands medically I'm legally blind. I have enough vision to read print on my phone but that's about it. Shapes and colors any further away. Total blindness in the second eye.

Thanks Sean!
 
Sean1332 said:
What about squat and deadlift? 334 will be achievable for you.

I assume this is drug tested as well?
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Squat record is 462 and deadlift is 562. Total is 1273.

And yeah they'll be drug testing me. So no anabolics can happen. It actually seems kind of strict in that department. Have to agree to random offseason testing.
 
This is an incredible opportunity! Congrats, man! Time to knuckle down and get your name in the books.
 
6 days out


SuperD shoulder & pec stuff. Actually opened me up like crazy. Also did some Kstarr stretching and mashing stuff for the scap.

Then just hit some bull****

Lateral raises 5x10x20#

Curls 5x10x20#

Tricep push downs 5x15
 
How often do you guys think it's productive to do the same mobility stuff? I'm going to the gym today to be supportive of a training partner, but just so I'm not bored I was thinking of doing some of the SuperD shoulder setting stuff again. Bad idea?
 
PumpHouse said:
How often do you guys think it's productive to do the same mobility stuff? I'm going to the gym today to be supportive of a training partner, but just so I'm not bored I was thinking of doing some of the SuperD shoulder setting stuff again. Bad idea?
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Hell no it's not a bad idea! Some things could make you overly loose if you overdo them for a long period of time and they're not the actual problem, but setting, activation and whatnot are never bad ideas. I hung yesterday and twice today to tame my lower back.
 
If mashing I don't find a tender spot relatively quick I don't waste time in the area. Most of the time I go by need first, and then by what I am getting ready for. I don't think it can hurt to do superD stuff again though.
 
herderdude said:
Hell no it's not a bad idea! Some things could make you overly loose if you overdo them for a long period of time and they're not the actual problem, but setting, activation and whatnot are never bad ideas. I hung yesterday and twice today to tame my lower back.
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x2. Cressey wrote an article saying that stuff needs to be done every day in order to make a permanent change, not just preworkout. Example: foam roll 3x a day but for 30 seconds, not just 5 minutes preworkout.

Attack issues first, then just work on maintaining everything else.
 
Great! More shoulder setting then!

If you guys have any scap stuff you'd like to share, my girlfriends scap is feeling pretty beat up. And she has an elite deadlift to hit this weekend lol. She's been mashing and doing some stretches but not really feeling much better.
 
The 3 at the bottom is something I do every day.

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Where to mash:
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I would have her do superD stuff with you. Also check out Eric Cressey thoracic mobility exercises. Aside from that maintain that scapular integrity the whole time through the squat(until it is racked) and the whole time on bench. Sometimes we(me) can get lose when racking a squat thinking "thank god that is done" when really that weight is still there.

Edit: Big Sean to the rescue on the mobility stuff!
 
5 days out


Did some spinal decompression. Then some shoulder setting with the kettlebell. Some more superD stuff. I did some squats with just the bar. Foam rolled my hamstrings and IT band. Then mashed my pecs and shoulders. Pretty good stuff.
 
4 days out


Hip and hamstring stretch
Pec mash

5 sets of squats at 135# just to open up my hips and groin a bit. Everything felt great.

Stretched a bit more

3 sets each of leg curls, calf raises, and extensions. Very light

Hit some light face pulls.

Weighed at about 192 so no worries there.
 
PumpHouse said:
Roster was posted tonight so I facebook stalked the competition. I'm going to get destroyed lol.
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Make up a phantom injury story like "yea I used to squat 650, leg got amputated, coming back slow ya know?" :biglaugh:
 
Lol rob! ^


2 days out

Just came from the Friday weigh ins. Girlfriend made weight by .1 pounds lol.

Cool facility. It's a crossfit gym, but a pretty massive one. I'm getting excited. All I want is an 1100 lb total.

Edit: all I want is a 1700 lb total. But realistically 1100 is the goal.
 
1 day out


Girlfriend competed today. Had some problems with her squat so only ended up with a 168. But came away with a 93 lb bench and hit a very fast very easy 253 deadlift on a 4th attempt.

Saw a girl hit a 414 deadlift. Mind blown.

Great turnout, the meet was put on very well and we had our friends and family out supporting. They decided to tailgate the event so they were drinking an cooking up some great tri tip.
 
Your turn homie! Let's make it happen.
 
Girlfriends deadlift from yesterday.
 

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Alright well here's how it went down.


Opened with 340ish on my squat. Got all pumped, warm ups went great. My buddy wrapped me really well. They call my name and I walk up to the platform, step up o the bar and they push me off! Told me to stay wrapped while they figured it out, after 6 or 7 minutes they let me back on the platform and I fück up my opener big time. Apparently they never wrote down my bodyweight so they thought I didn't weigh in. I couldn't believe it.

Whatever take it again and kill it on my second.

Then when I'm in the hole for my 3rd going for 370ish, they pull me into to redo my weigh in! So I strip down and they retake my weight and rush me out only to tell me platforms ready as soon as I have one knee wrap on! All because some a-hole didnt write down my weight! Missed my 3rd because my foot moved after I locked it at the top. I blame the very uneven knee wraps.

So 340 squat..


Bench I opened around 253 came up fine but lost some ground on one arm and got red lighted. Retook it and nailed it. Hit 270 on the 3rd.

Deadlifts rolled around. Opened with 356. Nailed it real fast. 2nd hit 386, nailed it very fast. Then I missed 407 at the top of my dead.

So a pretty off day, but made some big progress since my back injury and had a helluva time. So I'll take it. Weak total all in all, and I was really pissed about my squat, but it's cool. I'll compete again at the end of the year and decimate these numbers.
 
That sucks about the squat thing. Seems like they really pooped the bed on that one. Good news is with a ton of things not going as planned you still broke 1000lbs. Nice work my friend. Still in for the decimation of these numbers :D
 
Dude wtf? **** them. They're *******s.

Like Rob said-Good job man. You made a nice comeback from your injury. Keep it up.
 
It was mind boggling haha. They told me it was my fault for not making sure he wrote it, but the dude stood there with a pen, wrote my openers and rack heights why would I assume he wouldn't write my weight after weighing me!
 
That is just crazy unprofessional. The first response that comes to my mind is "I didn't know that I was apart of the meets staff today." Lol

Edit: realize without hearing my joking sarcastic tone on edit it may come off stupid.
 
Just woke up. I feel like I was hit by a train lol. Back to the grind on Wednesday.

Here's a pic from one lift that actually went well.
 

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So I've decided to steer away from the juggernaut method. I very much enjoyed it, but after two full 16 week cycles it burnt me out real bad and I need a change. I also would like to put some more volume on the accessory work in the next few months. This is also a great time for me to bring up some of my weak non-competition lifts. Like sumo pulls. Also comparing my training before this meet and before the last meet Im realizing that more DE work and more frequency really help my squat. All that being said I'm going to be doing a modified WS4SB program. Using 2 upper body days, 1 ME and 1 RE a week and 2 lower body days a week 1 ME and 1 DE a week. Along with some hypertrophy work following each main lift.

For the first stretch I'll be rotating the ME exercises fairly often so I can get a decent idea of which lifts are lagging.

I'll do week 1 of this program starting tonight but I leave next week for New Orleans for 5 days. So I'll have a nice relaxing drunken cholesterol-y break starting next Wednesday.
 
DE lower body


Warm up
Mash hips

Squats
1x10x45
1x10x95
2x5x135
8x2x185 (slow but that's expected, still beat up)

Stiff legged deads
1x21x135
1x17x135

Leg press 8 plates
3x12

Calf press 8 plates
3x15
 
ME upper body day


Warm up
Pec mash
Broomstick stuff

Floor Press
2x10x45
1x5x95
1x5x135
1x3x155
1x3x165
1x5x185

DB bench
1x17x75
1x15x75

Kroc rows superset with DB shrugs
4/4x12/15x75#

DB curls
3x15x25#
 
PumpHouse said:
Oh haha. Awesome. Is that where all this RPE talk is coming from?

Worth picking up?
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It comes from a few sources now, but it looks like a way of giving the lifter more wiggle room while maintaining structure.
 
ME lower body


Warm up
Foam rolling

Deadlifts off 2" raise

2x5x135
2x2x185
2x2x225
1x1x275
1x1x315
1x3x335
1x3x365

Unilateral leg press
2 plates each side
3x12

Leg curls
4x15

Plate pinching 2 25's punched together
3x60 seconds
 
RE Upperbody


Warn up
Mash pec
Plyo push-up

Bench
3x8x45#
1x31x95#
1x27x95#
1x21x95#

Strict overhead
3x5x95

Pull-ups
10x2

Pushdowns
4x15
 
New Orleans is amazing. I'm just non stop eating gator and catfish.

I'm also drinking more than a man should.
 
ME Upperbody


Warm up

Incline bench
2x10x45
2x5x135
2x3x155
1x3x165
1x3x175
1x3x195

Decline bench
2x20x135

Pendlay rows
4x12x135

Incline DB curls
3x15x20#

A little disappointed in my incline. It's been so long since I've done it that I couldn't get the bar to settle. It just shook like crazy. Oh well.

Gotta spend some time rolling out my calves. In NOLA I walked about 8-10 miles a day and they just got really stiff on the plane ride home.
 
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