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Old 12-04-2012, 05:56 PM   #1011
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Quote:
Originally Posted by MikeM View Post
Nice benching.

That competition looks fun. There's one of those down my way in March too. At Hampton Colliseum. I'm going to check it out as I have a friend that does strongman and he'll be competing. If it looks like fun, I'm going to work that in later this year and maybe try a meet.

Great work JW.
Thanks Mike!

I am looking forward to competing, I really need to get one under my belt to understand strongman training.
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Old 12-04-2012, 06:04 PM   #1012
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Tuesday Conditioning
This workout came out of the Juggernaut Prowler Manual. Good mix of conditioning and recovery.

Went like this:
Sled Push x 45 pounds x about 50 yards
10 pushups, rest 30 seconds
Sled Push
Sit Ups x 10-20, rest 30 seconds

I did 2 sets x 8 reps each, in between sets I rested 3 minutes. This was pretty tough, but I think it will help my legs recover.

There is also a progression with this that goes along with my training cycles. Next week I will add reps per set. Then after that I will add weight and start at 2 sets of 6 and add 2 reps each week. After 3 weeks, add weight.

I am really liking keeping track of the time of my rest periods. I need to get a stop watch so I can really keep track. It makes sessions so much more intense but organized.
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Old 12-04-2012, 07:18 PM   #1013
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Quote:
I am really liking keeping track of the time of my rest periods. I need to get a stop watch so I can really keep track. It makes sessions so much more intense but organized.
Same here. It kicks up the feel and intensity of the session.
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Old 12-06-2012, 08:04 PM   #1014
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Wednesday Squats and Deads
these were brutal, very sore today. I did not have time to post yesterday

Squats
145x2x5
235x3
315x10 sets x 3 reps
1 minute rest, very tired after this

Deadlifts
225x3
315x2 singles
365x 10 sets x 3 reps

No assistance needed, I figure my first 5 sets are my work sets and then the next 5 are assistance.

Nytric is going well, getting some sick pumps from this. My lower back gets crazy pumped.
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Old 12-06-2012, 08:09 PM   #1015
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thursday OHP

Speed Bench
plus short mini bands
135x2x5
175 x 6 sets x 3 reps

Standing OHP
95x5
135x 9 sets x 3 reps
135x10
1 minute rest on these, I think I did a little too much speed bench. Need to use it really as a warm up more than any thing else

Pull Ups
BW x 10
BW plus 30 lb chain x 8, 6, 6
bw x 11
These felt good, they need to become a focus again

Dips
BW x 15
plus light band x 10
plus average band x 3x 8
BW x 12

Assistance Circuit
BB Curls 55x20, 65 x 20, 17
Band Pushdowns x average band x 3x 20-25
Sit ups on GHR bw x 3 x 20
This was a quick easy way to get some volume in

Good session today, feeling strong and I can see some size coming in. Weighed in at 216.5 today, need to get up to the 200-223 range for a while. Plan is to keep doing what I am doing for a while, then the first of the year using the Juggernaut nutrition, which is basically a modified carb back load. More to come when it gets near

Nytric was good as usual. Had some sick pumps in my arms. Almost painful after the 20 rep sets of curls. Product does what it says, and if you like a pump I reccomend this 100%
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Old 12-06-2012, 08:11 PM   #1016
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And by the way work has been crazy the last few days, so I am getting home later. No fun!
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Old 12-07-2012, 07:56 PM   #1017
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Getting it done anyway JW. Nice work.

Never thought of speed work as a warmup type exercise. Interesting idea.

I am curious about the diet plan. Good luck, with your intensity level adding weight is going to take some serious eating!
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Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 12-07-2012, 11:11 PM   #1018
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Working late no fun,but superb training is fun!
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Old 12-07-2012, 11:15 PM   #1019
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Quote:
Originally Posted by MikeM View Post
Getting it done anyway JW. Nice work.

Never thought of speed work as a warmup type exercise. Interesting idea.

I am curious about the diet plan. Good luck, with your intensity level adding weight is going to take some serious eating!
Thanks Mike, basically my nutrition will be a modified carb backload with some carbs before during and after workouts, basically I need to control carbs not limit them. This is the nutrition laid out in juggernaut 2.0

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Working late no fun,but superb training is fun!
I agree but as long as my training goes well I am happy
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Old 12-07-2012, 11:17 PM   #1020
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Friday quick session
Body was hurting today and it was raining so no conditioning outaide. Decided just to hit some hang cleans

Hang cleans
135 x 2 x 5
185 x 10 sets x 3 reps
limited rest between sets

Tomorrow is going to be recovery and conditioning. Strongman Sunday hopefully the weather is ok
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