PumpHouses Juggernaut Log

Leg press
1x10x1 plate
1x10x2 plate
1x10x3 plate
1x10x4 plate
1x10x5 plate
Drop set all the way back down.

Leg extensions
8x25

Bodyweight box squats
5x20

Calf raises
4x25

Bodyweight: 209!! Uh oh.
 
No idea. Thanksgiving I guess. I think it's more likely that the scale is fücked up. I'll get my weight again at work tomorrow. Cuz if I'm going to get to the 181s I better be lighter than 209.
 
Sumo deads
3x2x135
2x2x185
2x2x225
2x2x275
2x2x225

Just deloaded with some sumo work. Start the juggernaut on Monday.
 
Nice work PH. Gotta get me a slingshot too.
 
Talked to scot for a while today and he's convinced me to do a meet he's running in February. I'm going to do bench only, maaaaybe push/pull. Either way I'm going to aim for 300 competition bench. I've hit that in the gym but it's alluded me in competition every time. I'll find out the exact date and see how it'll work in my programming.


As far as my plan goes for the next 6 months leading up to the Paralympics I'm going to run the cube method for the next 10 weeks then hire a coach to help me peak for the final 12 weeks.
 
Yesterday's benches

Comp bench
3x5x45
3x3x135
2x3x195
5x2x220

2-board
3x2x225

Lat pulldowns
3x20


Today's squats

Dynamic squats
8x3x195

Added big bands
1x2x275
1x2x365
2x1x405

Reverse hypers
3x15 bodyweight
 
Rep deads

Deadlifts
1x5x135
1x5x185
1x3x225
1x8x280

Add strong reverse bands
1x5x365
1x3x405
1x1x455
1x0x505 (I think I was just gassed. 455 was way easy, I don't think I'm strong enough to effectively use these bands yet, but they're new and I wanted to try em)

Sumo deads
3x3x255
 
Strong reverses PH.
 
I had a shït day. Ended up losing in fantasy football because of that garbage TD by Alshon. Really put me in a crap mood for benching lost out on 500$

DE Bench
2x5x45
2x5x135
8x3x165

3-board
3x3x245

Lat pulldowns
3x10

Tricep rope extensions
4x20
 
Squat rep day

Squats
3x8x45
2x8x135
1x8x185
1x8x230
3x2x230 (against micro bands)

Leg press
100 reps

Leg curls
3x15
 
Sounds more like nightmare football, amirite? :D

Colts beat Dallas
Eagles beat Redskins
Eagles fans get all pumped for playoffs
Odell Beckham Jr. Goes ham and kicks them out of the playoffs
This guy is happy

Book it Dan-O!
 
rob112 said:
Sounds more like nightmare football, amirite? :D

Colts beat Dallas
Eagles beat Redskins
Eagles fans get all pumped for playoffs
Odell Beckham Jr. Goes ham and kicks them out of the playoffs
This guy is happy

Book it Dan-O!
Click to expand...

Bahaha. Fück I only hate OBJ cuz I'm jelly he's not a raven


Heavy deads

Deads
5x2x325

Snatch grip deads off plate
3x3x225

Sumo pulls
3x2x275

OHP
3x10x95
 
So I woke up yesterday with a stye that's left me completely blinded. I'm going to attempt to get my squats in a few hours. We'll see how that turns out. I'm going to try out the monolift for the first time.
 
Saw my doc today and he gave me some meds to bring the stye down enough that I have some field of vision. So that's good. I'll give it a few hours to do it's work then head to the gym.
 
Was able to get into the gym and do something today. But between my one working eye being all swollen and the cold virus from hell I couldn't do much.

Week 4 heavy bench
Bench with pause
3x5x135
2x5x185
3x2x235

Close grip
1x15x135
 
Still real sick but my eye issues have cleared up so I can see again!!

Did some squats. They felt really strong all things considered.

Squats
5x2x125kgs

Bodyweight reverse hypers
3x15
 
Bodybuilding day


Strict overhead press
5x10x95

Barbell curls
3x10x65
1 drop set at 65/55/45

Calf press
4x15x4 plates per side.
 
Week 4 RE Deadlifts

Deadlift
2x5x75 kgs
2x5x95 kgs
2x2x125 kgs
+straps
1x6x137.5 kgs

I can't setup right with straps, don't know why but my first pull in the set is always screwy. 137.5 moved fast though, even though Scots dog **** on the gym floor in the middle of my set lol.

Romanian deads
3x8x75 kgs

Lat pulldown 3x15,12,10

Shrugs
3x15

My entire back is trashed. In a good way. Those Romanian are tough on my glutes.
 
Straps are hard for me too bc all I do starts at the top, vs with straps it starts low.
 
Week 5 dynamic bench day

Bench
6x2x178 lbs
+slangshat
2x2x235
1x2x275
1x2x305

Tri ext
3x10

Lat pulldowns
5x10
 
Nice pressing mang.
 
Went in to do my squats today but my girlfriend was having some migraines so I I got to 185 and her migraine started kickin hard so we went home. I'll go squat tomorrow. No big thang.
 
200 lbs fully clothed after breakfast. Not bad. I think I'm going to drop 10 lbs before may and compete in the 181's.
 

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Rep squats

Squats (beltless with no sleeves)
3x6x45
2x5x98 lbs
2x3x158ish lbs
1x6x200ish lbs
1x6x112.5 kgs/248 lbs
(Trying to math for Sean)


Didn't want to do assistance work because I'm planning on shredlifting in the morning b

Still this rep work was stupid easy today. And I hired Paul Carter to do my programming for the upcoming peak which will start in 4-5 weeks. Pretty excited about that.
 
Nice working PH! Sucks the girlfriend got a migraine.
 
Deads
2x5x165 lbs
2x3x215
2x3x275
1x3x308
3x2x342 lbs

Felt fast and easy.

Stiff legged deads
3x8x165 lbs

Facepulls
3x15

Pull-ups
5x2

Reverse hypers
2x15
 
Had to test my EDM as paul carter requested.

Comp bench (forgot my OLY shoes)
2x8x45
1x5x135
1x3x185
1x3x225
1x1x255
1x1x275
1x1x285
1x0x295 (would've had it if I didn't do 285 but oh well I'll take 285)
 
Squats 2x5x45 2x5x147 2x2x195 2x2x245 1x1x280 1x1x325 1x1x347

Bar speed was good. Depth was there. Felt good seeing as how I haven't gone above 330 in a very long time. But my hip felt good enough to push it.

SSB Good Morning 5x20

Leg curls 3x10
 
Bodybuilding day

Strict OHP
3x10x45
3x10x70
2x10x98
1x8x98

Lat pulldowns (neutral grip)
4x12

Cable rope curls
3x15

Tricep pushdowns
5x20

Calf press
4x20x4 plates per side

Scot mendelson was filming with rich Piana at the gym today. Pretty cool, I guess DLB is gonna be in next week so my girlfriend is giddy. I really like this new gym, I got in and out in 45 minutes even with the time I spent chatting with Scot and rich.
 
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