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Old 01-07-2011, 02:04 PM   #1
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Default AdamF goes Juggernaut

So, I bought The Juggernaut Method by Chad Smith and fell in love with the program. Chad breaks down almost everything you would need to incorporate into a program to not only become strong, but athletic as well. I also like that this program uses a form of auto regulation to adjust working maxes after each wave.

So to kick this off, I have mostly everything laid out and will be starting on Sun or Mon depending on my schedule at Panera. Using a 4 day/week split.

Working Maxes:
Squat: 300
Bench: 200
Deadlift: 365
Mil Press: 155

Assistance work will be interesting. I chose option #5 which is using 5/3/1 for four assistance lifts. Chad recommends Deficit Deadlifts, Front Squat/SSB, weighted Chins/Rows, and Weighted Dips. I do not have a weight belt, nor do I chin/dip enough to use 5/3/1 for them so I am doing Rows and Incline Bench. I went light with the 1rms with these because they are assistance and I don't think I will be able to go balls out on eight lifts per week. Program is upper body lifts are to be done with AMRAP on last set, lower body lifts are just requisite 5/3/1 reps.

Working Maxes:
Deficit Deads: 295
Rows: 165
Incline Bench: 160
Front Squats: 205

So a weekly lay out will be something to the effect of:
Day 1: Squat,Deficit Deads, Lunges with KB's, Abs
Day 2: Mil Press, Incline Bench, Chins
Day 3: Deads, Front Squats, Abs
Day 4: Bench, Rows, Dips

I was going to incorporate some conditioning and jump work, however I was just invited to play on my schools rugby team, so I believe that will take care of conditioning for now. Lets do this
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Old 01-07-2011, 02:15 PM   #2
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Never heard of the program but I like the sound of it. Best of luck smashing your goals.

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Old 01-07-2011, 02:22 PM   #3
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Welcome to the forum Adam.
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Old 01-07-2011, 09:33 PM   #4
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The ebook can be found at EFS, it wasn't as marketed as 5/3/1 so it is under the radar as of now i suppose. Essentially it is a 16 week program similar to 5/3/1 plus block periodization. Each month is a different wave starting with 10s and working down 8s, 5s, and then ending with 3s. Each week of the month is a different phase culminating in a mini peak on the 3rd week where you go for max reps. Each number you get over the standard is +5lbs on your training max. So at the end of the 10s wave, if I squat 225x20, my training max will go from 300 to 350. This is the program in a very small and vague nutshell.

Anyways, home from my first rugby practice. The club is in the off season still so we did conditioning in the form of 40 min of body weight exercises in a circuit with some rests whenever the coach felt like it. So i believe I will be using this as my conditioning since it is 2x a week and lift as normal. The season looks like it is going to be a hell of a lot of fun and I'm pretty excited to play. Will update the season in this log along with lifts.
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Old 01-09-2011, 06:36 PM   #5
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Default For Jesse Espinosa

So, first night of Juggernaut and also the first time for squats in a few months. Didn't realize how brutal 10's could be but stuck it out and had a great session. Have never split upper body and lower body before so it was fun just to go balls to the wall on my legs only.

Squats
185x10
185x10
185x10
185x10
185x15

Deficit Sumo Deadlifts
190x5
220x5
250x5

Reverse Lunges
24kgx10 L,R
24kgx10 L,R
24kgx10 L,R

Legs and glutes are FRIED. Glad I don't have to do this again for another week. Assistance work also calls for Ab work, but we did a ton of abs at rugby conditioning, and I expect to do alot on Wed and Fri.

This may sound cliche but I am dedicating these next 16 weeks to my Uncle Jesse who passed away this morning. He was a 30 year vet of the USMC, was a recon marine and a DI and Parris Island. I'm putting it all on the line in honor of him, who put it all on the line for 30 years. He was truly one of the most bad ass men I have ever met. Rest in Peace Jesse.
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Old 01-10-2011, 06:26 PM   #6
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Bench day today. Was really easy, but I know I will be paying for it tomorrow. The 10's phase of this program requires quite an ego check similar to 5/3/1. The first week is 60%5x10 and that is 60% of 90% of your 1RM. It is way more volume than I am used to though, but it is a good break from working at moderate-high intensity all the time on programs like SS and PTTP.

Bench
120x10
120x10
120x10
120x10
120x18

Row
105x5
120x5
140x9

Dips
BWx10
BWx7
BWx5

Got a pump for the first time in a months on the last set of the Bench. I am also getting stronger on dips as a few weeks ago getting 5 was quite a challenge. Once I hit 12-15 with just bodyweight I will start adding weight.
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Old 01-10-2011, 07:12 PM   #7
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Nice work Adam. I like the look of that style of training. So Assume your last volume set on 10's is as many reps as possible like Wendler's?

I'll have to take a deeper look at that program. The progression down in reps reminded me of how John Christy structured his reps long term - I think they were 10-8-5-3, but I might be wrong.

Keep crushing it!
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Old 01-10-2011, 07:21 PM   #8
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Quote:
Originally Posted by BendtheBar View Post
Nice work Adam. I like the look of that style of training. So Assume your last volume set on 10's is as many reps as possible like Wendler's?

I'll have to take a deeper look at that program. The progression down in reps reminded me of how John Christy structured his reps long term - I think they were 10-8-5-3, but I might be wrong.

Keep crushing it!
Yes, the last set of each day is AMRAP. however, only the last set of the third phase increases/decreases your training max. Usually you add 5lbs for each 1 rep over the standard. So for squats my last set of the 3rd phase will be 225 for AMRAP, 10 is the standard. My goal is 20 reps which would make my training max go from 300>350.

There are 3 phases, and accumulation phase which is high volume, an intensification phase which is a transition from high volume to high(er) intensity, and then a realization phase where you peak and (hopefully) set PRs. After 3 weeks you have a deload week, and then start over again at the next rep standard.
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Old 01-10-2011, 07:28 PM   #9
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Quote:
Originally Posted by AdamF View Post
There are 3 phases, and accumulation phase which is high volume, an intensification phase which is a transition from high volume to high(er) intensity, and then a realization phase where you peak and (hopefully) set PRs. After 3 weeks you have a deload week, and then start over again at the next rep standard.
Ehubbs, a powerlifter on the board who deadlifts 700+, uses a block system not too far off the same family tree, I believe.
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Old 01-12-2011, 01:02 PM   #10
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Hard session today. I have never ever done a set of Deads over 5 reps. This was definitely much harder than it looked on paper. I can hardly grip anything because of the pump in my forearms. Week 3 will be hell.

Deadlifts
225x10
225x10
225x10
225x10
225x15 PR

Front Squats
135x5
155x5
175x5

Squats weren't hard, I want to move the weight up on the assistance work, but I know by the 5s week I will be regretting that move.
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