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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.