The competition is coming up fast and I’m excited to see how this short training cycle and the Jugg Method I used over the summer will bring up my total. I don’t have any plans right now as to what my openers or anything will be but all my lifts are definitely up. After the meet is over I might post up the training cycle I’m using to peak for the meet. At the last meet I lifted in the 220 weight class (weighed in at 215) but I’m going to try and get down to the 181 weight class. I’m setting at 198 as of this morning as I still have plenty of fat to lose. Here is how my training and diet are currently set up.
Monday- AM Cardio/Abs, PM Lift
Tuesday- PM Lift
Wednesday- AM Cardio/Abs, PM Recovery/Restoration
Thursday- PM Lift
Friday- AM Cardio/Abs, PM Lift
I’ll add more cardio I go. The Recovery/Restoration could be anything from sled dragging, body weight training, or just some more cardio and stretching. I’m training the hell out of my abs and lower back both around my cardio as well as during my training sessions since that’s a major weakness for me.
I’m using a Modified Warrior Diet along with some Creatine Monohydrate. I’ll only train in the mornings if I have to and if that does happen I’ll backload 99% of my carbs so that I don’t wreck my hormone levels during the day.
I finished the Chad W. Smiths Juggernaut Method program last week so I thought I’d give a review.
My first impression was that it was very similar to Wendlers 5/3/1, which he openly states that Wendler is where he got a portion of his ideas, and I was little skeptical to be honest. Long story short though is that it’s a solid program. The first two waves are pretty high volume and very challenging. I was worried about my 1RM but the extra volume did nothing but help. I was feeling good this last week so instead of going for rep maxes I went ahead and tested out some singles on squat, bench, and deadlift. Military press I stuck with a rep max.
Bench Press- 235 x 1 (+10lbs from March)
Squat- 335 x 1 (+15lbs from March)
Both of these were about a 8-9/10 effort. Add some adrenaline, a belt for bench, and some knee wraps for the squat and I think I’ll have some great improvements at the meet.
I was a little beat up by Friday so I only went up to 385 for a single. It felt heavy and slow but my training partner said it looked like I pulled it easy which tells me I have way more in the tank. I’m going to continue training for the next two weeks instead of taking a deload week. My wife and I are going out of town for a week at the end of September/beginning of October and I probably won’t be lifting when we’re gone. I’m working on my new training cycle to get ready for my meet in November.
120 x 1
130 x 1
140 x 3, 3, 3, 3, 3
FG DS DB Row-
95 x 12, 8
Defranco Shoulder Tri-Set-
25# Lateral/Clean & Press, 35# Plate Front Raise x 10, 10, 8
BW x 36
Pause Wide Grip Machine Row-
120 x 15
Used just a touch of leg drive on my last 5 sets of military press. Kept my feet flat on the floor but got a little knee drive. Progressed in either weight or reps on all my other exercises too so I’m happy. Looking forward to some squats later today!
This blog post started out with the goal of highlighting the number 1 mistake people make when attempting to lose weight. The problem was that I couldn’t just pick one! So without any more preamble here are the top 3:
#1- Lack of Consistency
It’s very common for people to attempt to mix and match training programs and diets. They take the parts they like from several different sources and attempt to create their own hybrid program. If you are a skilled trainer you can get away with this but for those who aren’t you need to pick your path and stick to it. Even if you can’t jump in the deep end and go 100% with a diet or training program then you either need to pick something else or make a plan to work into that program 100%. You have one butt, you only get to ride one horse so pick a path and stick to it. Once you have your program chosen stick with it for 8-12 weeks so that you can truly see whether or not it actually works for you. Anything less than that 8 week mark and you won’t truly know since changing the body takes time.
#2- No Method of Progression
This is an issue for both training and nutrition. Many people will jump onto a low calorie diet along with a high intensity or high volume training program. This does not work in the long term because you have nowhere to go once progression stalls other than to eat less and train more. This will eventually burn you out and tank your metabolism which sends you right back to square one or worse because you then have to fix what you old planned messed up before you can get back to making progress. In general when starting a weight loss program you need to eat as much as possible and train as little as possible and still get results. Then when progress slows you can make adjustments to your diet or training to keep progress going.
#3- Trying to Train Past Poor Diet and Sleep
Weight loss is a multifaceted issue involving sleep, stress management, diet, and exercise. Just focusing on one area and excluding all the others will get you nowhere fast. As strange as it may sound, weight loss is about 90% diet, sleep, and stress management and 10% exercise. Exercise does not make your body burn fat, it makes your body burn calories. Whether those calories come from stored fat or not completely depends on how you are feeding and resting your body. Weight loss is a hormonal game. Food and sleep affect us on a hormonal level and if they aren’t in balance then weight loss comes to a screeching halt.
Taking small steps to fix these 3 problems will go a long way to getting you back on track!
185 x 7 sets x 3 reps
55 x 8, 8, 8
30 x 8
35 x 8, 8
Flat DB Bench-
55 x 12, 12
50 x 10
60 x 10, 10
Good day. I’m day 1 of going caffeine free for a bit in order to get my fat loss back on track. I realized that I’ve become a little to dependent on my coffee and other stims throughout the day and I don’t like it. Aside from just the general drag that I’ve had my fat loss has ground to screeching halt. I’m pretty sure that my adrenals are really sensitive stims so I’m knocking them out for awhile. I’ll still have a little decaf coffee every now and then but in general my only “caffeine” source will be some green tea that’s not brewed very strong. I have a video of my last two sets on bench that I’ll get posted up later.
36 inch box x 3 sets x 2 jumps
225 x 7 sets x 3
BB Reverse Lunge- (clean grip)
95 x 5/leg
105 x 5/leg
115 x 5/leg
BB Hip Thrust- (bench supported)
135 x 3 sets x 3
EZ Bar Curl-
115 x 2, 2, 2, 2, 6
I’m going to be working the hip thrusts and try to get damn strong at those. It was a great glute/hamstring exercise that put zero pressure on my lower back. Didn’t get any video but I’ll try to get some benching and deadlifting later this week. Off to the gym for some sled dragging and cardio!
125 x 7 sets x 3 reps
FG Deadstop DB Row-
95 x 10, 7
Defranco Shoulder Tri-Set-
25# Lateral/Clean & Press, 35# Front Raise x 2 sets x 10 reps each
BW x 3, 3, 6, 6, 6, 6 (30 total)
Felt a little run down but the training session turned out great. I’m trying to keep my military press as strict as possible since the past couple weeks it’s gotten a little sloppy.