PumpHouses Juggernaut Log

I wouldn't say I wish our gym was busy enough to have that kind of heavier traffic, but that'd be cool to see.
 
RegisterJr said:
I wouldn't say I wish our gym was busy enough to have that kind of heavier traffic, but that'd be cool to see.
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That's the thing, it's a Private gym so there's never more than 2-3 people. Last night it happened to be Scot, rich, me, and my roommate lol. Not having to wait for a squat rack or other piece of equipment has shaved atleast 45 mins off my time in the gym.
 
PumpHouse said:
That's the thing, it's a Private gym so there's never more than 2-3 people. Last night it happened to be Scot, rich, me, and my roommate lol. Not having to wait for a squat rack or other piece of equipment has shaved atleast 45 mins off my time in the gym.
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So lucky!
 
Deadlifts
3x3x168
2x3x230
1x3x275
1x2x314
1x1x356
1x1x380
1x1x391
1x0x407

Missed 407 but I'm not sure why I went for it, I was pretty gassed after 391.
 
Would that've been close to your max or PR? If so, I'd've skipped the 391. I always gas myself before a PR attempt it seems...
 
RegisterJr said:
Would that've been close to your max or PR? If so, I'd've skipped the 391. I always gas myself before a PR attempt it seems...
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It wasn't technically a PR attempt but post injury and at this bodyweight it would've been. But I was just testing my EDM (everyday max) something I can hit no matter what with no psyche up. Whivh was 391 after that I just decided to try since I was already going pretty heavy.
 
Cooking up a big ol pot of jambalaya for meal prep this week because I found 8 pounds of peeled shrimp on sale.
 
Shoulder mobility stuff and mashing

Bench
3x5x45
2x5x135
2x3x185
2x1x205
1x1x225
1x1x235
1x1x245
1x1x255
1x1x260

One of those days where everything clicked. Leg drive was on point. Arch was great. Bar speed was crazy fast. Kind of wished I had gone heavier but honestly think I could've hit 2-3 more reps at 260. Bodyweight is down again. Sitting just at 198 now. All was well.

Superset
Lat pulldowns
5x10
Tricep ext
5x10
 
Nice benching man. Mmm jambalaya gains...
 
SSB squats out the monolift
3x5x65
2x3x140
5x2x185

Wait how much do safety squat bars weigh?

Step ups
5x5
Hanging leg raises
4x10
 
Body day

Strict OHP
4x10x95
1x6x95

Chest supported rows
3x10x50kgs

Pulldowns
5x20

Tri pushdowns
3x15

Hammercurls
4x15x25# dbs

Calf press
4x15x180
 
Was in a very bad way today.

Deadlifts
3x5x165
2x3x230
1x3x275
1x2x320

Was not pretty. Not sure why but I just felt very weak. Most likely from the sleep issues I've had lately. Which I finally got diagnosed, so hopefully that means there's some hope for me on te horizon.

Sumo pulls
3x3x275

Pull-ups
5x5

DB Shrugs
3x10x80#
 
We all have those days...
 
So I don't have much to write as far as my bench work today goes because I didn't really pay attention to the weight. But Scot came over and yelled some cues at me. basically he drilled leg drive with me on some 2-board until my quad cramped up. Pretty awesome.
 
Not feeling great but I went in and got a quick workout in

Strict OHP
5x10x85

Chest supported row
4x15

Tri extensions
3x15
Superset
Hammercurls
3x15

Forearm curls
5x20
 
I start with paul carter next week so this week all Im doing is some bodybuulding type work. Not gonna go heavy.

DB press 5x12x70's

DB flyes 3x20x20's

Straight arm pulldowns 4x10

Facepulls 3x10

Tricep pushdowns 5x20
 
Got my first bit of program from paul. Going to be rough.

He also wants me to do front squats which I haven't done in years I don't think.
 
Anybody know a good video or article explaining good front squat form. And maybe a video explaining how immobile people can do it?
 
liftandswim said:
Videos that helped me:

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Good info. I think I lean back too much. Also, Dan needs to stop whispering.
 
Paul carter peaking program
Phase 1
Week 1
Day 1
Squats (complete stop at top, no piston squats) 1x20xbar
1x10x135
1x5x185
1x4x225
1x3x275
1x2x315
1x1x335
5x5x245

Deadlifts (slight deficit. No tough n go)
1x5x245
1x4x295
1x3x335
3x3x275

Deficit SLDL
3x20x155#

Ab wheel 3x12

I'm legitimately dead. I'll post the video with his comments when I receive them.
 
Strong squats PH.
 
191.5 as of this morning with a little food in my belly.
 

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PC peaking program
Phase 1
Week 1

Bench
1x20xbar
1x10x135
1x5x185
1x4x205
1x2x225
1x1x245
5x8x205
1x12x185

DB bench
2x8x85's

Dips
4x6x10kgs added

Freedom press (french press)
4x12
 
So it's been a bit but I've been having a rough week. I haven't been able to train since I caught a flu that was going around. Hopefully starting back tomorrow. Booked my flight to Korea so atleast that headache is done. Weight is good at around 187 morning empty stomach so I'll probably just keep it steady there and do a 6 lb water cut in Korea. To top off the crazy week, klokes got into some ibuprofen on the counter so I had to make him throw up and spend 48 hours monitoring his poop. Oh well, hopefully I'll have some training to log on Sunday.
 
Hey guys. I've been training but not posting. Life has been getting crazy.

Training has been kind of rough. I wasn't expecting to lose this much strength when I dropped the weight. Hopefully I'm just getting used to new leverage or whatever.
 
Sooooooooooo, I guess I'm bench-only now. Scot was thrilled, he said he'd get me a shirt after the paralympics.

With all the setbacks I'm not going to be able to put together a halfway decent total. But there's still a chance if I put all my effort into it that I could medal in the bench. So that's what I'll be doing.
 
Why bench only?
 
Basically after a bad flu and a twenty pound weight cut I feel weak as hell. So I'm going to put all my effort into my best lift in hopes of placing top 3. Only way I'll be able to be competitive.
 
So I did my normal bench work today. Nothing crazy interesting. A single at 195 then an AMRAP set of 160. I believe I got 19. Then I was talking to Scot and he put a bench shirt on me and I ended up doing 400 down to a 2-board. I'll post up the video in a bit. First time in a bench shirt.
 
This makes me happy! You hit 400 nice!
 
Seriously. New respect for geared benchers. I felt like my eye was gonna pop at the bottom. My triceps are so cut up.
 
Sorry haven't been keeping up with this log much. Just busy and not doing much other than benching.

I'm gonna see what paul says but my tentative goal is to go for 303# on my 3rd. So probably something like 270/285/303 @ 181# bw for my attempts. I hit 225 for 3x3 today and it moved like nothing. Then hit 205 for 8 but probably had more than a few left in the tank. Currently 6.5 weeks out.
 
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