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The Juggernaut Journal

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Week 4 Microcycle 2 workout C

RDLs 3x5+5+5
225-215-205-5/5/5
Zercher Good Mornings
120-120-110-5/5/5
Weighted Hip Thrusts
175-165-155-5/5/5
Reverse Hyperextensions 3x20
Added 5lb DB-20, 20, 20
Leg Curls 3x20
90-20, 20, 95-16
Seated Calf Raise 3x20
100-20, 20, 17

Cardio: Hill Climbs, 25 minutes, 7% incline/2% incline
 
I'm still getting used to the WHT's but definately a great alternative to the other options.

I messed up last weeks workouts and saturday did a combo of the last two i was supposed to do last week, but am back to the plan today.

So getting any feedback on the results so far from your family?
 
My members are asking me, my wife doesn't because she sees me every day. My son saw me doing the WHT and was like what the hell are you doing? When I explained the beneifits to it, he immediately asked when I could show him how. I did right then, and he loved it. He also said he was afraid of squashing his jewels. I say the same thing.
 
**best butt-head voice** Huh huh huh huh. He said, "he said member" Huh huh huh huh

That cool, and yeah I was a bit worried about crushin the jewels as well, even now I'll stop if the bar starts to shift.
 
Week 5 Microcycle 2 workout D

From yesteday
Incline Bench Press 3x5+5+5
190-180-175-5/5/5
Arnold Press 3x5+5+5
45s-35s-30s-5/5/5
Decline DB Bench Press 3x5+5+5
60s-55s-50s-5/5/5
DB Lateral Raise 3x20
10s-20, 20, 20
Cable Flies 3x20
45-20, 20, 20
Rope Pushdowns 3x20
70-20, 16, 15

Cardio: Pikes Peak, level 4, 32 minutes
 
juggernaut said:
It was great, but I think I was holding back on the squats. It's a totally different type of squat, these Zercher. You cant handle much weight-but I want to get to my bodyweight!
Click to expand...

I did Zercher's for the first time yesterday. Man you have to get used to the bar on your arms. I was able to get 135 x 10, 135 x 10 and 185 x 10. Then I switched to Front squats, then ATF and set a PR @ 365.

I love reading this log!
 
juggernaut said:
Thanks for the compliment Jag.
I'm getting better at them and on the 5x5, I plan on going buck wild on them. I want to hit my bodyweight in the worst way possible!
Click to expand...

The weight doesn't seem to be my biggest problem Just need to figure out how to grip that bar with my arms comfortably. it will be an adventure!
I did reverse grip curls the other day fo my forearms were sore
 
juggernaut said:
245-250 at 6'2".
Click to expand...

About the same, but I need to work on catching up to you on the strength side. :winkfinger:

I hate these drop sets with dumbbells, even though I only do them on flat bench it's weird having 3 sets of dumbbells laying around.
 
Ready for the squats tomorrow?
 
Week 5 Microcycle 2 workout D (or the, holy shit how do I do cardio after this??????)

Zercher Squats 3x5+5+5
1160-155-150-5/5/5
Step Ups on 18" box 3x5+5+5
55s-50s-40s-5/5/ 5, 5, 4 (bitch.)
Unilateral Leg Press 3x5+5+5
145-130-115-5/5/5
Jumping Squats 2x20
15s-20, 16, 16 (fuck you Gaz)
Leg Extension 2x20
90-20, 16, 17
Standing Calf Raise 3x10
190-10, 10, 10(+20 reps with bodyweight)

Cardio: High Incline 3.2 mph, 32 mins
 
So one more workout and we're half way through this program. Did you take measurements when you started?

I have the ones for this bodyweight from when I was cutting and doing the 5/3/1 so over the weekend I'm going to take some measurements and see if it's just "looking" bigger as for some reason people have noticed at work this week. or actual growth.

Step-Ups still are killing me, I think I need to add in some cardio to work on gettin my breathing capacity better.
 
I didnt take measurements. I should've because I see some substantial growth in a few areas. my quads friggin ridiculous now. This whole year has been spent bringing them up along with my hams and I have to say I'm happy with what I see.

The bitch for me is the weighted jumping squats. I hate them.
 
Dear Jugg,

Thankyou for your post. You are clearly a beast among men.
A+ on that workout, you angry angry bastard.
Love, Gaz
x
 
Week 5 Microcycle 2 workout A

Chins 3x5+5+5
10-5-BW-5, 5, 5/ 5, 4, 2/ 3, 3, 1.5
V-Bar Rows 3x5+5+5
155-145-135-5/5/5
Lat Pulldowns 3x5+5+5
200-195-19200-5/5/5
DB Pullovers 3x20
60-20, 20, 20
Shrugs 3x20
135-20, 20, 20
Preacher BB Curls 3x20
50- 20, 16, 12

Cardio: Pikes Peak level 4, 32 minutes.
 
Week 6 Microcycle 2 workout C

RDLs 5x5
275-5, 4, 5, 5, 4
Zercher Good Mornings
155-6, 5, 5 185-3, 5,
Weighted Hip Thrusts
200-5, 5, 5, 5, 5
Switched to Pull Throughs 1x20
55-20
Leg Curls 1x20
95-20 (my coach squeezed out 5 more on me that bitch)
Seated Calf Raise 3x20
100-20, 16, 18

Cardio: Hill Climbs, 27 minutes, 7% incline/2% incline
 
Week 7 Microcycle 3 workout D

Incline Bench Press 5x5
205-6, 5, 5, 215-5, 5
Arnold Press 5x5
60s-5, 5, 65s-5, 5, 70s-4
Switched to FLAT DB Bench Press 5x5
75s-6, 6, 90s-5, 5, 5
DB Lateral Raise 1x20
13.5s-20
Cable Flies 1x20
50-20
Rope Pushdowns 1x20
75-20

Pike's Peak, 30 minutes level 4

Nice workout today. Shoulder kind of acted up in the beginning when warming up, but it worked it's way out. Looking better.

Coach asked to see my legs and was really impressed that we grew an inch in six months. Teardrops are better defined now, abs are starting to pop-something that never happened before, width on the outer quads are better than they've ever been. I account a lot of this to the Zercher squat. Lat's are just fucking W I D E.

I'm feeling particularly stronger these days, and it probably helps that my diet is holding steady with Built's carb cycling protocol. I'm not moving on the scale, but I look completely different. If I had to guess, I'd say I'm 20lbs out from March 31. The coach and I agree to reassess on October 31 to start the prep.
 
juggernaut said:
Coach asked to see my legs and was really impressed that we grew an inch in six months. Teardrops are better defined now, abs are starting to pop-something that never happened before, width on the outer quads are better than they've ever been. I account a lot of this to the Zercher squat. Lat's are just fucking W I D E.

I'm feeling particularly stronger these days, and it probably helps that my diet is holding steady with Built's carb cycling protocol. I'm not moving on the scale, but I look completely different. If I had to guess, I'd say I'm 20lbs out from March 31. The coach and I agree to reassess on October 31 to start the prep.
Click to expand...

Success! :winkfinger:
 
:clapping: sounds great. :thumb:
 
juggernaut said:
Incline Bench Press 5x5
205-6, 5, 5, 215-5, 5
Arnold Press 5x5
60s-5, 5, 65s-5, 5, 70s-4
Switched to FLAT DB Bench Press 5x5
75s-6, 6, 90s-5, 5, 5
DB Lateral Raise 1x20
13.5s-20
Cable Flies 1x20
50-20
Rope Pushdowns 1x20
75-20

Pike's Peak, 30 minutes level 4

Nice workout today. Shoulder kind of acted up in the beginning when warming up, but it worked it's way out. Looking better.

Coach asked to see my legs and was really impressed that we grew an inch in six months. Teardrops are better defined now, abs are starting to pop-something that never happened before, width on the outer quads are better than they've ever been. I account a lot of this to the Zercher squat. Lat's are just fucking W I D E.

I'm feeling particularly stronger these days, and it probably helps that my diet is holding steady with Built's carb cycling protocol. I'm not moving on the scale, but I look completely different. If I had to guess, I'd say I'm 20lbs out from March 31. The coach and I agree to reassess on October 31 to start the prep.
Click to expand...

ive been on here now and again jugger, are you staying into strongman or back to bbing or both when if u mix things up? nice to see you again.............
 
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