PumpHouses Juggernaut Log

DE lower day


Warm up
Hip stuff

Squats
2x5x45
2x5x95
2x5x135
8x2x195

Stiff legged deficit deads
2xfailurex135

Leg curls
3x20

Quad extensions
Big heavy drop set x 2

Calf press
3x15x6 plates
 
RE upper day


Warm up

Bench
86 reps in 3 sets at 95#. Completed 10 more reps than 4 weeks ago.

2-board bench
2x5x135
1x5x185
2x3x225

Lat pulldowns
3x10 (heavy)

Lateral raises
3x15x17.5

Dead.
 
ME lower body


Warm up

Deadlift (reverse light bands)

1x10x135
1x3x185
1x3x225
1x3x275
1x2x315
1x2x365
1x2x405
3x0x455
1x0x405

That's all I did. I was DEAD. Back gave me some trouble.
 
ME upper body day


Warm up
Shoulder dislocations

Bench press (red slingshot)
2x10x45
2x5x135
1x3x185
1x3x225
1x3x275
1x1x300

Standing BB OHP
2xfailurex75

Hammer strength high rows superset with rear delt flyes

3x12/12x180/15's

Incline curls
3x15x20's

Little disappointed in the bench but I know it's being weird because I changed my whole setup since the seminar. Weight is at 194, hoping to slowly bring that up to about 200 over the summer.
 
Give it time, man. You know it's going to pay off. Still moving some nice weight in ye ol Slingshot.
 
herderdude said:
Give it time, man. You know it's going to pay off. Still moving some nice weight in ye ol Slingshot.
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Thanks man. Yeah I'm not beating myself up over it. Just thought I had 300x3 easy since 275 was crazy fast.

As long as I can hit an easy 340 by The time South Korea rolls around I'll be happy.
 
RE upper body day


I've been having sleep problems the last couple days, so I took Tuesday off and just did my main movement today. Hoping my brain will be fixed by Saturday. I promised myself that I'd take it easy when my sleep disorder rears it's ugly head.


Bench
3 sets to failure at 135#. Totaling 47 reps. (+2 reps from 4 weeks ago)

That's it. Super exciting?
 
It pays off, man. The reppage will definitely pay off.
 
Just woke up from a 16 hour sleep. Feeling very very groggy but hopefully it's a sign that my brain isn't going to stay broken.
 
ME lower body day


Warm up
Stretching

Anderson squats (1" above parallel)
45x5
135x1
185x1
225x1
245x1

Anderson squats (3-4" above parallel)
315x1
365x1
405x1

Barbell hip thrusts
3x10x135
 
How were those Andersons just above parallel? My brother got squished yesterday and I decided to Anderson from 3-4" below. That was absolute hell.
 
They're really tough. Since I moved my squat out real wide, my depth isn't all there yet. So I can barely touch parallel to begin with lol. I think 275 could've happened but 245 was hard enough lol.
 
PumpHouse said:
They're really tough. Since I moved my squat out real wide, my depth isn't all there yet. So I can barely touch parallel to begin with lol. I think 275 could've happened but 245 was hard enough lol.
Click to expand...

It takes time to transition to wide. I want to say I've read in a Dave Tate squat article that the mobility and hip strength can take up to a year to be fully developed. Good call on taking smart attempts.
 
My knee is all sorts of messed up from those Anderson squats yesterday. I'm going to ice and relax it but I don't think I'll be making them a staple move. Everyone I lift with is having some joint pains today from them.

Sleep isn't doing what it's supposed to, so I might push my Monday bench to Tuesday this week to try and get some recovery to happen.

Weight is up a bit in a good way, once I get this sleep back in order I think I'll have some new DL and bench numbers.
 
ME upper body


Push press
2x10x45
2x3x65
2x2x75
1x3x95
1x3x115
1x3x135
1x3x145
1x3x155
1x1x185

Incline hammer strength
3x12x90# each side

Cable rows neutral grip high pulley
5x10
 
Yesterday's DE lower body day


Had to rush

Speed deadlifts
8x1x275
1x1x315

Leg extensions
3 heavy brutal drop sets
 
Weight is about 196-198 right now. I'm going to keep eating and try and make my way up to 205-210. Then lean down later in the year and see what it all looks like.
 
RE Upper body day


Warm up
Mash pecs

Bench
37 reps at 185# in 3 sets. I vomited shortly after. Previous best was 34 reps.

Curls
2x10

I was supposed to do way more but I was shot.

Blehhhhhhhh. Oh well.
 
Rep PRs, man. Getting better.
 
ME upper body


Simple day but felt surprisingly strong. Been having some serious sleep issues. Banked about 5 hours of sleep since Friday.

Bench
Worked up to 235x5 (probably 3 left in the tank)

Pendlay rows
5x5x135

Cable rows underhand
5x10
 
I've been crappy all week. Just not feeling well. Between bad sleep, sick girlfriend, and a sick Klokov, I haven't been able to lift since Monday.

But I'm going to the gym in a bit to try and deadlift something.


I'm also making some tweaks to my program to hopefully improve my recovery.
 
Rough for the whole fam. Klokov will power through it... I dunno about the rest of you tho. :biglaugh:
 
herderdude said:
Rough for the whole fam. Klokov will power through it... I dunno about the rest of you tho. :biglaugh:
Click to expand...

Well I came home from the gym to him covered in chalk, so I'd say he's back to normal. I need to stop leaving my lifting stuff where he can get it. Adorable little bastärd. Luckily I didn't have any ammonia in that gym bag.
 
Warm up

Glute activation stuff

Deadlifts
2x5x135
1x5x185
2x3x230
2x1x275
1x2x315
2x2x345 (both sets I was attempting 5 reps)
1x1x345

Didn't go well, but honestly better then I should've expected with how this week went lol. Not sweating it, I think I'm going to attempt a 405 lb pull again in the next month. Back felt good. I felt like I could've pulled anything today, the reps just weren't happening.

Step ups
3x15 each leg no weight
 
One thing about animals is they usually have bad insurance

Glad things are in the up tick for ya sir
 
Warm up
Shoulder distractions

Bench
2x5x45
1x5x135
+ 3-board
1x5x135
1x5x185
1x3x225
2x4x275

Squats
2x5x135
3x6x195

Strict OHP
3x5x75
 
July 1st


Pause squats 5s
2x5x45
2x5x135
2x5x185

Block pulls
2x3x185
2x3x225
1x5x275
1x5x295

Hip thrusts
3x10x135
 
No work and no lifting today. It's also my birthday. So I'm going to take Klokov down to muscle beach/venice and hangout in the sand for a bit. Then probably work on setting some food and cake PRs.
 
Happy Birthday PH! Enjoy it! Binge eating FTW.
 
Birthday was fun. Had a big stack of pancakes for breakfast and a big ole salad a bit later. Went down to Venice beach where me and Klokov dug a hole in the sand while the girlfriend did some tanning. Got some new shoes from the girlfriend along with some other stuff from my brother. Went and had a big sloppy deep dish pizza and ice cream for dinner. Had some Fireball and passed out by 8 pm. Just what I needed.
 
Warm up

SuperD shoulder stuff

Squats
2x5x135
2x3x185
+light reverse bands
2x3x225
1x2x275
2x5x325


Bench
3x6x155

Cable rows
3x10

Reverse curls (EZ curl bar)
3x15x45#
 
Warm up
Scap stuff

Bench
2x5x65
2x5x135
2x3x185
+ red slingshot
2x5x225
2x4x275

Squats
3x6x225

Actually hit depth today on almost all my squats. Wide stance is feeling better and better.

OHP strict
2x5x95

Hammercurls
3x15


I'm also feeling a bench PR coming on. Few weeks I'll try and max out.
 
Warm up
Hip mashing

Pause squats (5s)
3x5x45
2x5x135
2x5x185
2x5x225

Block pulls (1.5")
2x5x185
2x5x225
2x5x255

Hip thrusts
3x10x135

All beltless today.
 
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