personal training

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.

R10- Military Press

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Military Press-
75 x 5
95 x 3
110 x 1
115 x 8

Incline DB Press-
85 x 7
85 x 5

Chest Supported DB Row-
55 x 8
55 x 8

This session was actually done on Monday and it was definitely a Jack Shit type of day. I have sort of post nasal drip going on so my throat is sore as hell and I’m coughing sporadically throughout the day. I’ll go ahead and squat today but I don’t know if I’ll do any assistance work.

Monday Motivation

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Here are some kick ass videos to get your week started off right!

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- Bench

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Bench Press-
125 x 5
140 x 5
150 x 10, 10, 10

Chins-
BW+30 x 13 total
BW x 37 total

Dips-
BW+30 x 15 total
BW x 35 total

Lots of volume here today. Paused the last rep of every set of bench. I was able to stay tight and hold my form much better throughout the duration of the lift.

I10- Squat

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Squat-
155 x 5
175 x 5
190 x 10, 10, 10

RDL-
225 x 4, 4

Incline DB Curls-
25 x 8, 8
30 x 8

Body Saws-
2 sets

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 Week Wrap Up

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Sorry for not updating very fast, just been a little busy here lately.  I don’t have my log book in front of me so I don’t remember what all I did in each workout but I did hit all my sets and reps of bench and deadlift for that week.  I think on bench day I knocked out 50 reps of dips and chins each and on deadlift day it was some back extensions and other stuff.

Since I haven’t trained with much volume in awhile this is a HUGE switch for me.  So far I’m responding favorably which is a good thing.  I’ve only been insanely sore after my squat day but some extra walking, foam rolling, and stretching helped a ton.