PumpHouses Juggernaut Log

14 weeks out

I was getting a lot of pain in my hip so I spent a long time stretching and mashing. Once I got under the bar, my hip felt fine but my knee was giving me pain on the walkout. So I just went up to 185x8 and called it there. Hopefully no big.
 
PumpHouse said:
14 weeks out I was getting a lot of pain in my hip so I spent a long time stretching and mashing. Once I got under the bar, my hip felt fine but my knee was giving me pain on the walkout. So I just went up to 185x8 and called it there. Hopefully no big.
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Smart of you to call the workout. Get that hip sorted out
 
14 weeks out


Warm up
Shoulder dislocations

Strict standing OHP
3x10x45
3x5x75
2x2x85
5x5x105

DB lateral raises
5x10x15#
 
Technically 10 weeks is when it all starts ramping up. I'm just trying to push my volume on the main lifts right now.

I was supposed to do some assistance iso stuff today but I wanted to take it easy on my knee. It feels fine but there's no real reason to test it.
 
Warm up

Pec mashing

Bench with pause
2x10x45
2x5x135
1x5x165
1x3x185
+red slingshot
2x8x195

Hammercurls
3x10x30's

Cable pushdowns
5x10
 
Warm up

IT Band foam roll

Squats
2x5x45
2x5x95
2x5x135
2x3x185
2x8x225
1x6x225

Knee felt fine. Hip hurt though. I was able to get a little bit of work in. Not as bad as last week. I think I'll be okay with lower rep stuff because it only seems to be a problem when I do several reps. The first couple and the walkout feel fine now. Next week I should be able to get in something decent b

Standing cable crunches
5x10xheavy
 
Hip troubles are a b!tch. I had to take a good 6 months off squatting awhile back. Sounds like you're on top of it though. Good session.
 
13 weeks out


Warm up
IT band foam roll

Deadlifts
2x10x135
1x5x185
2x3x225
1x2x275
1x2x315
2x5x225

Felt great today.

Cable rows with fat gripz
3x15

DB shrugs with fat grips
4x15x50's
 
Warm up


Hip mash

Bench with competition pause
2x10x45
2x5x95
2x5x135
2x3x165
+2-board
2x6x195

Cable rope pushdowns
3x10

Cable rope Hammercurls
5x10
 
PumpHouse said:
Haha no. They're just some wei-rui shoes my buddy didnt want anymore. I think it's 1.25.
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Let us know how you like them. They look decent and are backed by powerliftingtowin and are a very cheap Olympic shoe option.
 
They're not the ones izzy endorses. I think he likes the warriors, these are the blue XR3's.

PTW is great though.
 
PumpHouse said:
They're not the ones izzy endorses. I think he likes the warriors, these are the blue XR3's.

PTW is great though.
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Ahhhh I gotcha!

And yea, I dig his reviews. He seems like a student of Mark Rippetoe(spelling?) and mike tuscherer.
 
I haven't read it yet either.


I did see that be does deficit benches with like a cambered type bar as one of his bench movements. Pretty interesting stuff.
 
My hip warmed up and let me do some stuff tonight

Squats
5x5@255
Had to switch my stance around but hit depth in almost all of them. In my Oly Shoes.

Leg extensions
5x20
 
12 weeks out

Deadlifts @ 3" deficit beltless
2x2x135
2x2x185
1x2x225
1x1x315
2x2x235

OHP
2x5x65
2x5x95
5x5x125
 
I'm going to get some video of my squats this week. My hip still might be janky but I need some input on squatting narrower in my new shoes.
 
In.

All caught up (on a couple pages).
 
11 weeks out (I think)

Warm up
Pec mash

Bench with comp pause
2x5x45
2x5x95
2x8x135
1x3x165
+Reactive slingshot and commands
1x2x185
1x5x195

Still working on getting everything right with my feet flat. Wore the oly shoes and that definitely helped, although my butt did come up on one rep. Still feeling good. 195 was very easy still. I'm pretty sure I will be able to comfortably open at 250#. Which is low, but will do.

Cable pushdowns
5x10

Cable Hammercurls
5x10
 
11ish weeks out


Warm up
Hip distractions

Squats
3x8x45 (first time I've been able to hit depth with an empty bar in a month and a half, very happy today)
3x5x135
2x3x185
2x2x225
5x3x275 (will post video of final set)

I missed depth on a few but overall today was amazing when compared to the past few. Hip was talking a little bit. But overall way better. Tossed on my belt for last two sets.

Belted planks
3x2:30
 
Warm up
Pec stretches

Strict OHP
2x10x45
2x5x65
2x3x95
1x5x115
4x5x135
1x8x115

Leg extensions
3x20

Superset with prone leg curls
3x15
 
Football Sunday.


Warm up

Deadlifts (Deload)
3x4@135
4x4@225

That's it. Just had to get something in so I didn't go crazy.
 
10 weeks out


Bench with long pause
3x10x45
3x10x135
2x5x185
1x1x200
1x8x175

Hammercurls
5x20x20

Pushdowns
2x15
 
Yesterday's squat


Warm up
Hip mash
Glute activation


Squats
3x8x45
1x8x95
2x5x135
1x5x185
2x3x225
4x3x285
2x2x285

Was able to get depth on most sets. The first couple sets I was able to get very low. Hopefully next week I'll be able to do it with zero hip pain. Seems to be getting better every day.

Leg press 3 plates each side
5x10
 
10 weeks out


Warm up
Hip mash

Deadlifts
2x5x135
1x3x165
1x5x185
2x2x225
1x3x275
1x1x315 (with commands)
2x5x255

Lat pulldowns
3x20

Cable rows
4x15
 
9 weeks out


Warm up
Hip mash

Decided to just do some light work but a lot of volume. Was just trying to practice technique and give my hip a break. Will squat heavy on Thursday.

Squats
2x8x45
2x8x135
6x2x185
6x6x185

That's all. Quads are pumped and fried but I achieved depth on every single rep. Which I think is what I need right now.
 
Careful working wide and really deep all the time. It can get bad on your hips if you aren't very diligent on rehab/prehab. Looks like the weights are starting to come back around for you!
 
herderdude said:
Careful working wide and really deep all the time. It can get bad on your hips if you aren't very diligent on rehab/prehab. Looks like the weights are starting to come back around for you!
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I actually haven't squatted wide since my hip started hurting. I'm doing shoulder width with oly shoes now. I feel stronger wide but as of now my hips can't take it.

After this comp I think I'll switch off between medium and wide each week.

Thanks herder.
 
I've actually been itching to try them out again. But it won't happen for a while unfortunately.

I should find out the exact total I need to hit by the next few days to qualify for the Paralympic Games.
 
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