The Juggernaut Journal

[juggernaut]

Bench 531
Warmup
5x185
5x205
>5x225 = 8+Rest Pause set (4, 2)
Incline Barbell Bench Press 5x10
[Raised incline to 45 degrees]
145-8, 6, 7, 6, 5+Drop set
DB Bent Over Row 5x10
75s-12, 13, 10, 8, 9
Barbell Curls 3x10
90-10, 10, 10+Drop set

Cardio: Hill intervals, 27 minutes level 7

 

[juggernaut]

Sunday
Squat Day
Warmup
5x195
5x235
>5x245 = 8

Zercher Squat 5x10
155-10, 8, 7, 7, 6
Leg Curl 5x10
150-10, 10, 9, 9, 9
Standing Calf Raise 4x10
270-10, 9, 9, 8

Cardio: Hill Intervals, 30 minutes, level 8

 

[juggernaut]

Today
Deadlift 531
Warmup
3x285
3x315
>3x355 = 3 (wouldve gone higher, but saving it for next week)

Deadlift 5x10
250-10, 10, 10, 10, 10
Gorilla Raise 5x10
10, 9, 10, 6, 7
Seated Calf 4x12-20
135-16, 14, 13, 12

Cardio: Hills, 22 minutes, level 8, plus 25 minutes LISS

 

[juggernaut]

Military Press Day
Warmup
3x125
3x145
>3x155 = 3
DB Military Press 5x10
60s-10, 10, 10, 10, 9
Mixed Grips Chins 5x10
10, 7, 6, 5, 5
JM Press 3x10
115-10, 8, 6

Cardio: Knees needed a break so I did low impact work on the elliptical, burned approximately 650 calories.

 

[JerseyDevil]

Good looking workouts as usual....

 

[juggernaut]

Thanks. Getting ready to deload then on to the hypertrophy training coupled with 531, which will commence after my vacation.

Sent from my HTC_Amaze_4G using Tapatalk 2

 

[juggernaut]

Deads Day
Deadlift 531
Warmup
5x305
3x335
>1x365 = 4
Deadlift 5x10
255-10, 10, 10, 10, 10
Gorilla Raise 5x10
11, 7, 6, 6, 7
Seated Calf 3x12-20
135-16, 13, 11

LISS 30 minutes. Just couldnt do Hill Intervals today. Too wiped out. Need a deload in the worst way.

 

[omerta2010]

Great deads

So were you heading on vaca?

 

[juggernaut]

Great deads

So were you heading on vaca?

Royal Palms in Myrtle Beach

 

[JerseyDevil]

I love Myrtle Beach

 

[juggernaut]

I love Myrtle Beach

Just hoping no rain hits my week!

 

[juggernaut]

Schedule is a bit borked this week, and I had to my Friday workout on Saturday...

Military Press Day
Warmup
5x135
3x145
>1x155 = 5
Javelin Press (using an EZ curl bar, press up) 5x10
Bar only to get used to movement-10, 10, 10, 10, 10
Mixed Grips Chins 5x10
10, 8, 7, 5, 7
JM Press 3x10
115-10, 9, 8

Cardio: 15 mins, hill sprints, 25 mins, LISS

Yesterday
Squat Day
Squat 531
Warmup
5x225
3x245
>1x275 = 3
Zercher Squat 5x10
155-10, 10, 10, 9, 7
Seated Leg Curl 5x10
130-10, 10, 10, 10, 10

Sprints, 22 minutes + 20 minutes LISS

 

[juggernaut]

Bench 531
Warmup
5x195
3x215
>1x235 = 5
Incline Barbell Bench Press 5x10
165-10, 10, 10, 10, 10
V-Bar Row 5x10
165-10, 10, 8, 8, 7
Barbell Curls 3x10
80-10, 10, 8

Cardio: Hill intervals, 25 minutes level 8

 

[juggernaut]

Just finished deloading and as most of you know I hate to post deload numbers. Nevertheless, I am ready to hit it harder, and now I'm going on a bulk phase for 8 weeks with a calorie surplus of 500-750 calories (meat and potatoes anyone? ), and will also be eating homemade sauerkraut before my meals for probiotics and digestion, as well as including HCL for better digestion before meals. Finally, this will be done via intermittent fasting style. I've used this approach before while on vacation and ate anything I wanted, as a way to slow down fat. This time, I'm experimenting as a bulking technique.

As for training, I was doing the Boring But Big template, and will now switch to something a bit more fucked up. Here it is for those interested.
Cardio will be the same, hill sprints on the elliptical at least 3 times a week, plus low impact every day that I am not training, as well as some low impact after my hill sprints. Since I'm endomorphic, I do gain fat fairly easy, so I will be centering my carbs around my workouts and on my off days, I'll be carb-less. It sucks, but I am not doing this to be a fat fuck.


Day 1
Bench 531 (REST/PAUSE)
DB Bench Press 2x10
DB Fly (incline) 2x12
Barbell Front Raise 3x6
Barbell Curl 4x12
Incline DB Curls 3x10
Superman Planks 2x1
Side Plank 2x1

Day 2
Squat 531
Sumo/Back/Zercher/Front Squat 2-4x20 (used with a weight you can only do for ten)
RDL 3x6-8
Side Bends 2x8
Ab Plate Twist 2x8
Standing Calf 4x8

Day 3
OHP 531 (REST/PAUSE)
Arnold Press 2x10
Face Pulls 3x15
Decline Close Grip Bench with EZ Curl Bar 3x15
Dips 5x20
Weighted Crunch 3x10
Decline Crunch 4xfail

Day 4
Deadlift 531
Rack Pulls 5x10
T-Bar Row 3x15,10, 6
Weighted Pull Ups 3x8
Barbell Shrug 3x15
Wheel CRUNCH 3xfail
Seated Calf 3x20

 

[omerta2010]

Holy F'n shit that's going to be a crazy squat day. 4 x 20

So how long of a rest for the rest/pause, might be something I add in for my 5/3/1 depending on how you like it.

Alot of the rest are things I've been debating about swapping.

What are your thought about adding them into my routine but high reps say 3 x 15-20, thinking about doing barbell shrugs instead of the kelso shrugs but don't want to go super heavy like I used to.

 

[juggernaut]

Regarding the 20 rep squats, it can't hurt for growth, but don't forget I'm bulking; where someone trying to drop fat may suffer a bit more. I believe it all depends on your energy expenditure and BCAAs. I feel such a significant difference when I use BCAAs. That, and a good-sized rest period in between sets.

As for the rest/pause, I'm going to do the Doggcrap approach of 15 seconds in between the the amount of reps I want to acquire.

 

[juggernaut]

Day 1
Bench 531 (REST/PAUSE)
DB Bench Press 2x10
Warmup
175-5
205-5
225-5,3,1

DB Fly (incline) 2x12
40s-12, 12
Barbell Front Raise 3x6
40-6, 6, 6 (harder than I thought it would be)
Barbell Curl 4x12
70-12, 12, 12, 12
Incline DB Curls 3x10
20s-10, 10, 10
Superman Planks 2x1
(I hate these and did them on a Bosu ball)
Side Plank 2x1

Cardio: 25 minute sprints 15/45 seconds.

 

[juggernaut]

Me love volume work

 

[juggernaut]

Back from vacation

I had a great week with my honey, and totally relaxed from the drive. I found a great power rack hidden in the dark corners of all the shiny chrome dumbbells and rubber coated plates. I had to search high and low for the 45s lol, but it all turned out alright. I did deads on Monday, and had a few stares because of the way I was dropping the weight. The manager of the gym told me to slam the weights so heavily. I told him in a nice way to fuck off, and I continued. Got a nice 5 rep PR too

 

[juggernaut]

Deads Day
Warmup
3x295
3x325
>3x365 = 7
Rack Pulls 5x10
265-10, 10, 8, 8, 8
T-bar Row 3x15,10, 6
70-15, 80-10, 95-6
Mixed Grip Pull Ups 3x4
5, 4, 4 (shit this was hard!)
Kelso Shrug 3x15
60-15, 15, 13
Planks 3xfail

Seated Calf 3x20
115-16, 16, 15

Cardio: LISS, 35 minutes eliptical

 

[davegmb]

Like the way you have set out your new program, looks good fun.

 

[juggernaut]

Like the way you have set out your new program, looks good fun.

Thanks.
Posterior chain was hit, top to bottom.

Sent from my HTC_Amaze_4G using Tapatalk 2

 

[juggernaut]

OHP 531 (REST/PAUSE)
Warmup
135-5
155-3
165-2

Military Press 1w/up, 2x10
110-8, 8
Face Pulls 3x15
75-12, 13, 12
JM Press 3x10
Pushdown 3x15
75-12, 14, 11
Dips 5x20
BW-8, 8, 9, 5, 6
Weighted Crunch 3x12
130-12, 12, 12
Decline Crunch 4xfail

Cardio: Hill Sprints, 25 minutes level 8 on elliptical

 

[omerta2010]

W/B sounds like a fun vacation.

So how is the new scheme treating you, looks pretty brutal.

 

[juggernaut]

The new scheme is going well. As minimal as leg day is, it sucks the day the after. I am seeing some nice gains in my quad width. By the second set of 20 rep squats, I'm ready to toss my cookies.

 

[juggernaut]

From Friday
Squat 531
Warmup
235-5
255-3
285-3 (I wanna get to 300 in the worst friggin way!)
Back Squat 2x20 (used with a weight you can only do for ten)
185-18, 14
Rack Pulls 3x6-8
315-8
335-8
345-6, 6
Side Bends 2-3x8
80s-8, 7, 6
Ab Plate Twist 2x8
25-7, 7
Standing Calf 4x8
240-8
270-8
285-6, 7

Cardio: Walking on beach for 45 minutes

 

[juggernaut]

Sunday
Bench Day
Warmup
205-5
225-3 (felt really strong on this and wanted to push more)
245-9 5/3/1 rest pause set)
DB Incline Bench Press 2x10
warmup
80s-10, 8
Incline Fly 3x12
50s-12, 10, 7
Barbell Front Raise 3x6
60-6, 6, 5
EZ Bar Curl 4x10
50-10, 10
60-8, 7
DB Incline Curl 3x10
30s-10, 8, 6
Planks 4x1

Cardio: Sprints on elliptical, 15 high/45 low, 25 mins

 

[juggernaut]

Deadlift Day
Deads 531
Warmups
305-5
345-3
365-3
Rack Pulls 5x10
315-8, 7, 7, 7,5, 6
T-bar row 3x15, 10, 6
110-15
120-10
145-6
Mixed Grip Pull Ups 3x fail
4, 4, 3 (I was completely obliterated by this time)
Kelso Shrugs 3x15
65-15, 15, 15
DB Crunch 3x25-50
20-25, 25, 30
Seated Calf Raise 3x12-20
135-12, 12, 12

Cardio: LISS Hill Walk 30 mins

 

[Pylon]

Looking strong, Juggs.

 

[davegmb]

Rack pulls after deads must have been tough, did you use straps?