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New Plan….Once again…

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I’m not going to be making the July 2nd NASA meet so I’m going to go full on with the Juggernaut Method training for 16 weeks and see how it goes.

Light weight baby!

Today’s Training:
Military Press- 95 x 3 x 10
FB DB Row- 115 x 5
DB Row- 115 x 10, 10
Incline DB Bench Press- 75 x 8, 85 x 6

I haven’t done any military pressing since December so these high reps killed me. The program actually calls for 5 sets of 10 this week but I didn’t have the endurance so I stopped it short at 3 sets. That won’t happen again though, from here on out I’m going to shoot for exactly how it is laid out.

I’m bumping my training back up to 4x per week so this should be interesting.

Deloading-ish

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Since I’m 6 weeks away from the July 2nd powerlifting meet here in Salina I decided to bastardize Chad Smith’s Juggernaut Method. His program is supposed to be a 16 week cycle but I’m cutting some corners. I’m supposed to deload this week but I don’t really feel the need. However, since the first “wave” of the Jugg Method calls for 5 sets of 10 on the bench, squat, military press, and deadlift and I’m fairly certain that would destroy me if I packed it all in to one week. I haven’t had much volume in my lifting for the past several months so I’m breaking those up into 2 weeks. This week will be bench and squat. Next week will be military press and deadlift. I’m going to just lift 2 days per week and chill/recover on the other days. If I do anything it will be some sled dragging to aid recovery.

Todays Training-
Bench-
135 x 5 sets x 10

Chins x a bunch

I varied my grip a bit on the bench so that my first 3 sets were all a little different. Set 1 was illegal grip, 2 was index on ring, and the third was ring finger on the ring. The last two sets were index on the ring. I didn’t pause every single rep but I did pause the final rep of ever set.

Training thus far…

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Monday:

Jump Shrug-
115 x 3
125 x 3

Box Squat-
225 x 3
275 x 3
300 x 3

Jump Rope-
Wendler Style

Wednesday:

Bench Press-
135 x 3
185 x 3
210 x 3

Dips-
BW x 50

Chins-
BW x 50

I need to build my own squat box because right now I’m just using a bench and it’s a little high. I get to actually lift at the old gym tomorrow night so it’s on like Donkey Kong for some deadlifts! Bench felt nice and smooth tonight which was a nice change of pace lol.

Thursday Training-
Deadlifts- Worked up to 405 x 1.

I was planning on doing more but I ran short on time because I was asked to work at the last minute.

More Squats

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Warm Up-
Jump Rope x 100
Lunge to Instep
Cossack Squat
Vertical Jump
Snatch Grip Jump Shrug

Snatch-
Bar x 2, 2
65 x 2, 2

Oly Squat-
185 x 5
205 x 5
225 x 5

Pallof Press-
2 sets of 10

Jump Rope-
Wendler Style

Since my sleep has been real jacked up and I’m trying to keep my cortisol levels under control my workouts are probably going to be fairly short for awhile. I’m going to try and keep all my workouts under 4 movements total (not including warm ups). Since I set a goal of doing a body weight snatch this fall I’m going to get to practicing right now. I need to get out to Al’s and have Scott and Al work on it with me to make sure I’m doing them right.

Diet Log

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I’m going to log my diet at random on here just to show what a typical day looks like and to keep accountable. Here’s the food intake from yesterday.

6 am- 1 cup black coffee

8:30 am-
5 eggs
2 oz sausages
Salsa

10 am-
1 Zinc/Copper cap
1g Vitamin C

12 pm-
5 oz chicken
Green Veggies
4g fish oil
1 B-Complex cap
1 Super Enzymes cap

3 pm-
2g Vitamin C

8:30 pm-
Chicken Slaw
Sweet Potatoes
Dark Chocolate Almonds
4g Fish Oil
5000 iu Vit D3
1 B-Complex cap
2 Super Enzymes caps

10 pm-
1 Zinc/Copper cap

My body weight this morning was 198 which is the first time I’ve been below 200 in a long damn time. I can’t describe how much better I feel at this weight than I did 6 months ago at 220. I may post up some progress pictures this weekend just to show the progress I’ve made. One other supplement that I’m going to order in the next couple of weeks is Ancient Minerals Magnesium Spray. I’ll run it for about 2 months to give it a good fair assessment. My supplement intake is probably fairly self explanatory but I’ll give you a breakdown of why I’m taking each one.

My goals with this current regimen is to get my cortisol and insulin levels managed properly. Aside from just the supplements I’m cutting WAY back on my caffeine intake and working on getting a 20-30 minutes nap in each day.

Vit C- Cortisol Management/Immune Booster
B-Complex- Cortisol Management/Adrenal Recovery
Zinc/Copper- Testosterone Support/Sleep Improvement
Super Enzymes- Digestive Support
Vit D3- Immune Booster/Testosterone Support/etc (this stuff has a numerous benefits outside what I listed)
Mag Oil- Cortisol Management/Insulin Management (Magnesium regulates 100+ different reactions in the body)

The Super Enzymes aren’t just your typical digestive enzymes. It has multiple different enzymes to support digestion as well as betaine hcl which is similar to the acid in your stomach which is supposed to signal down to the rest of the digestive tract that foods coming and we need to break to down to get nutrients. When you have low hcl levels your digestive abilities decrease so you aren’t getting the amount of nutrients from your food that you should. The betaine hcl boosts that signal to get your digestive juices flowing. I’ll go into more detail on this in a later post.

Movin Iron…

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Mondays Training
High Box Squat-
225 x 5
245 x 5
275 x 5

Chins-
BW x A bunch

Good Mornings-
Bar x 5
95 x 5, 5, 5

This Mornings Training
Paused Bench Press-
185 x 5
195 x 4

Incline Dumbbell Press-
65 x 8
70 x 6

Chins-
BW x A Bunch

Dips-
BW x A Bunch

I’m still getting used to this training early in the morning thing. I need to get some whey or BCAA’s to take preworkout. I’m up at 5, have a client at 6, and then I train at 7. I don’t have any kind of appetite so liquid calories are going to be my friend. I also need to integrate more plyometric/explosive movements into my warm up to get my CNS fired up before I lift. It wasn’t much of an issue when I trained in the evening but in the mornings it’s a big deal. I’ll get over to the other gym tomorrow night for some deadlifting then I’ll be in Lawrence Friday and Saturday for a Sports Performance Conference.

Pistol Skwattin

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Back in my ‘Man with the Plan’ post I listed some random strength goals that I was going to accomplish throughout this year. April’s goal was 1 pistol squat on each leg.

As you can see from the video I cheated and put a plate under my heel. Overall all 4 reps were fairly ugly but I’ll take those over not being able to do any. I’m gunnin’ for that 315 paused box squat now!

De-De-Deload

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I’ve backed off the training a bit this week. The gym opened last Wednesday so I’ve been spending a ton of time there hustling up clients. My schedule is kinda messed up but I’ll do what I have to do. As of right now I can not deadlift at the gym because there is no platform or bumper plates. I’m thinking I may have to reserve one night per week to lift at my usual gym where I can squat and deadlift in the same night then bench and do all my accessory work at the gym I work at.

The only organized training I’ve done so far this week is a little bench where I hit 185 for 3 sets of 2 and then some dips and chins. Yesterday morning I did a little squatting but I didn’t have a box so I just worked up to 275 for 2 and called it good. It wasn’t exactly heavy but I was training at 7 in the morning on an empty stomach so I didn’t feel real strong to begin with.

C3D7- Deadlift Training

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Conventional DL-
135 x 3
225 x 2
275 x 1
315 x 1
365 x 1
405 x miss
405 x miss

Oly Squat-
135 x 5
185 x 5, 5

Close Grip Pulldown-
4 sets of 12

After talking to the guys I train with and because I want to compete in some strongman I decided I’m going to work back to pulling conventional on the DL. I’m actually pretty damn happy with how last night went. I’ve never pulled over 340 on the conventional DL so 365 was great. My first attempt at 405 I actually had it a couple inches off the ground but I just couldn’t finish it. I’ll be working on those and my oly squat over the next couple months. The thing I have the hardest time with is keeping my ass down at the beginning of the pull.

C3D6- Bench Training

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Wide Grip Paused Bench Press-
185 x 3
185 x 3
195 x 3
205 x 3

Axle Push Press-
175 x 1
195 x miss
195 x 1

Dead Stop Dumbbell Row-
125 x 10, 10, 10

Incline Dumbbell Press- 5 second negative
65 x 8, 8

Fat Bar Chins-
BW x 26 total reps

I was pretty damn happy last night with how I benched. I hit 225 at the meet so tripling 205 with a 1-2 second pause on my chest is a major improvement. My form is getting better each week too. I’ve had a real problem keeping my upper back tight through the entire movement but last night was much better. I didn’t originally plan on doing the axle push press but it looked like fun and it’s been a couple months since I’ve done it. I think I was hitting 195 for a couple reps when I dropped them so I’m glad I haven’t lost much on that one.