build muscle

R8 aka PR Time!

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Military Press-
130 x 9

Squat-
230 x 10

Bench-
185 x 10

Deadlift-
290 x 10

Those are just the highlights for this week. Aside from my deadlift all my rep maxes give me an estimated max that is well over what I lifted at the meet in March. Deadlifts are coming in a little lower but since I switched from sumo to conventional I started with a really low training max. I’ve pulled 405 with a conventional stance before so I know I can pull well over that. I just don’t want to go to nuts and jump my training max to high. It’s steadily moving up and getting more comfortable so I’m happy. Aside from my bench press all the lifts this week were rep PR’s.

I8 Update

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Last week was my Intensification 8 wave.  Since I only posted my MP day and I’m 3/4 of the way through my Realization 8 wave I though it might be time to fill you in on how the rest of last week went.

Squat-
175 x 3
195 x 3
210 x 8, 8, 8

RDL-
225 x 4, 4, 4

Bench-
140 x 3
155 x 3
170 x 8, 8, 8

Guillotine Press-
140 x 8, 8, 8

DB Lateral ss. Shoulder Dislocates
15# ss. 10 dislocates
20# ss. 10 dislocates
25# ss. 10 dislocates

Deadlifts-
220 x 3
245 x 3
265 x 8, 8, 8

DB Split Squat- (DB’s in rack position)
40 x 8/leg
45 x 8/leg
50 x 8/leg

There was some ab and bicep work in there too but I once again don’t have my log book in front of me.

I8- Military Press

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Military Press:
95 x 3
105 x 3
115 x 8, 8, 8

FG CG Pulldown:
120 x 10
140 x 10
130 x 10

FG DB Row:
95 x 10, 10

FG CG Bench:
80 x 5
170 x 5
190 x 3
210 x 3
225 x 2

Today felt really good. I did my military press with the axle so it was a little different exercise but I stuck with the same weights. Since I got to lift with my old crew this morning I wasn’t going to pass up the chance to do some heavy axle pressing. I’ll drag the sled later today for some extra volume.

Falling Behind

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Once again I’m behind on updating this thing. I got all my rep maxes in at the end of the last cycle, deloaded and now I’m back lifting again this week. Here’s how things are going so far:

Monday-
Military Press: 105 x 5 x 8

Tuesday-
Squat: 190 x 5 x 8

Thursday-
Bench: 150 x 5 x 8

Friday-
Deadlifts: 240 x 5 x 8

I really don’t remember what I did as far as accessory work the first three days. Today I’m doing a little double split action. I deadlifted earlier then I’m going to get my accessory work in later this afternoon.

I10- Deads

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Deadlifts-
200 x 5
225 x 5
245 x 10, 10, 10

Walking Lunges-
30# x 10
35# x 10, 10

Barbell Curl-
75 x 10, 7

Pallof Press-
1 x 10

I freaking hate curls. On other news my grip was a bit of a limiting factor on the deads. By the last set I had to stop and reset my hands every couple reps because I could barely hold onto the bar.

I’m going to start trying to get more videos of my training to post up on here. I’m still working towards my random strength goals I had posted up but I’m going to have to rearrange them so that they coincide with current training program. The reason I started the Jugg Method was to have a bit more variety and structure to what I was doing. The goals I have posted up will all be accomplished this year, just not necessarily in that order.

I10- Military Press

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Military Press-
85 x 5
95 x 5
105 x 10, 10, 10

Dead Stop DB Row-
100 x 10, 10, 10

Incline DB Press-
85 x 7, 4

Pretty sure that was all I got done that day.

A10- Squat

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Yesterday’s Training
Squat-170 x 5 sets x 10 reps
Back Ext- BW x 10, 10, 10
Barbell Curl- 75 x 8, 80 x 8, 85 x 8
Rope Curl- 70 x 12, 12, 12

Holy volume. My legs are sore as hell today. I haven’t done a single set of 10 in one training session in the last several months, let alone 5 of them. I had planned on some walking lunges after my squats but that was not happening so I settled for some back extensions instead. I’m getting ready to walk the dogs for a little cardio then it’s back to the house for some PVC rolling, stretching and an epsom salt bath.

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.

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.