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PostPosted: Fri May 05, 2017 11:52 pm 
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Sgt. Major
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Location: The Usual Gang of Idiots
Fri 5/05/17

Rode the bike to work.

After work at the gym:
Juggernaut Method, 10s Wave Intensification Phase

Warm-up with shoulder mobility and light band face pulls.
Press: work up to 65 x 5, 75 x 5, 80 x 10, 10, 15, rest 2:30 between the sets of 10.
Face pulls between sets of press

Pull-ups: BW+35# x 5 x 5 sets, full recovery between sets.

Dips: BW+35# x 6, 6, 7, 7, 7 on bars
alternated with
DB rows: 60 x 12 l/r x 5 sets
Rest as needed between sets

Messed around with L-sits, HLR, and handstands for 10 minutes.

Going to take a minute to find the groove on bar dips. I've only done them on rings for years. Handstand is getting a little better. Press was much stronger today than last week. Been eating more, so that may be helping.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat May 06, 2017 10:20 pm 
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Location: The Usual Gang of Idiots
Sat 5/06/17

Rode the bike to the coffee shop and then to the gym before lunch.

Juggernaut Method, 10s Wave Intensification Phase

Warm-up with rope skipping, hip mobility.
DL: Work up to 150 x 5, 170 x 5, 185 x 10, 10, 20, rest 2:30 between the sets of 10
Box jumps x 3 to medium box, 3 x 2 sets to high box between warm-up sets of DL

Squat: Warm-up to 160 x 10 x 4 sets, rest 2:00 between sets. Squats felt good.

Hang PS: Warm-up, 40kg x 3 x 2 sets, 43kg x 3, 45kg x 3 x 2 sets

Sled push: 6 trips down and back with 2 plates on the sled, 1:30 rest between pushes.

Some abs for a couple sets.

Good day. The wife is at yoga teacher training this weekend, so I slept in and went to the coffee shop for bit. Then headed over to the gym and got in a really good workout. Too few days like this in my life right now. Too much work and stress and too little relaxing time to do the things I enjoy.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon May 08, 2017 11:16 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sun 5/07/17

Easy 5k row in the afternoon.
Stretch/mobility and foam roll in the evening.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon May 08, 2017 11:35 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Mon 5/08/17

Rode the bike to work.

At home after work:
Juggernaut Method, 10s Wave Realization Phase

Warm-up with shoulder mobility
Bench: 95 x 5, 115 x 3, 130 x 1, 140 x 16, 5, 5, 5 Rest 2:30 between sets.
Bent over rows: 160 x 8 x 5 sets, rest 2:00 between sets

Dips: 15, 15, 15, 15, 15
alternated with
Pull-ups: 12, 11, 10, 9, 9
Rest 1:30-2:00 between sets

Ab wheel x some for a few

Got 16 solid reps on my AMAP set. Did a few easy sets of 5 at the same weight for volume.
Using the formula for moving up my working max, I'll plug in 200 for the 8's wave of bench. 15# improvement over the 185 working max for the 10's wave.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu May 11, 2017 12:16 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Tues 5/09/17

Rode the bike to work.

Stretch and roll in the evening.

Dropped a 22" GL wheel on my left fingers this afternoon. Got them caught between the inside top of the wheel and the brake disk. Didn't break any, but pinched the ring and pinky finger HARD and cut both. My ring finger has a pretty deep gash. Not good.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu May 11, 2017 12:25 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Wed 5/10/17

Rode the bike to work.

At the gym after work:
Juggernaut Method, 10s Wave Realization Phase

Warm-up with hip mobility
Squat: work up to 115 x 5, 135 x 3, 160 x 1, 170 x 20, Rest as needed. Some good huffing and puffing after 15 reps.
170 x 5 x 3 sets for back off, rest 2:30 between sets.

FS: 135 x 5, 6, 6, 6, Rest 2:30 between sets.

Barbell walking lunge: 95, 95, 105 x 10 steps l/r, Rest 2:00 between sets

GHD sit-ups and back raises x 10 x 3 sets each.

Had to go and get my left ring finger stitched up this morning, and get a tetanus shot. Joy. Couldn't do cleans and had to set up squat stands to rack my lunges. Ordered some DL straps from Elite so I can hopefully pull Saturday morning.

According to my Juggy spreadsheet, my working max for the 8's wave of squats should be 250 pounds. That seems pretty ambitious, so I'm only moving up to 240. Looking at the numbers for next month and the weights based on 240# are a lot more in range with what I think I can handle right now. Slow and steady.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri May 12, 2017 10:44 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Thurs 5/11/17

Rode the bike to work.

Walked ~45 minutes before supper.

Roll and stretch in the evening.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri May 12, 2017 11:35 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Fri 5/12/17

Rode the bike to work.

At home after work:
Juggernaut Method, 10s Wave Realization Phase

Warm-up with shoulder mobility.
Press: Work up to 60 x 5, 70 x 3, 85 x 1, 90 x 14, 5, 5, 5, 2:30 rest between sets.

Bent over row: 135 x 12, 155 x 12, 165 x 9, 9, 9, 9, rest 2-2:30 between sets

Bench: 135 x 10 x 4 sets, 1:30 rest between sets

Pull-ups: 10 x 3 sets

Better than I had hoped on the pressing. Will move up to 125 for the 8s wave working max.
Rows and pull-ups were done using straps since I can't grip with my left hand worth a shit right now. The way my stitches are, I also couldn't do push-ups like I had wanted since I can't straighten my finger all the way either. Also no dips. So bench it was since so I could rest the bar at the base of my palm.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon May 15, 2017 10:53 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sat 5/13/17

At the gym before lunch:
Juggernaut Method, 10s Wave Realization Phase

Warm-up with hip mobility
Box jumps x 3 x 4 sets to high box

DL: work up to 135 x 5, 165 x 3, 190 x 1, 205 x 20, 5, 5, 5
Used straps due to stitches in my left hand.

Squat: work up to 65 x 10 x 4 sets, 2:00 rest

Sled+90# x 7 trips up/down the floor, 1:30 rest between sets

ABS

Good workout. Couldn't do my snatches due to not being able to grip the bar. Sucks. But at least I could DL with straps. DL felt solid. Paused all reps on the floor for a full reset. Helps to teach me to get tight.
Squat was easier than last week.
Sled kicked my ass.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon May 15, 2017 10:58 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sun 5/14/17

Row 6k, 30 minutes of easy yoga before supper.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon May 15, 2017 11:08 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Mon 5/15/17

Rode the bike to work.

At home after work:
Juggernaut Method, 10s Wave Deload

Warm-up with shoulder mobility
Bench: 75 x 5, 95 x 5, 115 x 5, 135 x 3, 165 x 1, 185 x 1
Worked up to easy single at current Working Max

Row: 135 x 6

Pull-ups/Chin-ups: 5 x 5 sets, alternating grips each set
Push-ups on rings x 15 x 5 sets, feet on a bench

Ab wheel x a few

Used a combo of the original 5/3/1 deload and the 7th Week Deload from the new book. Worked well. And it's nice to know that the Working Max is pretty spot on since the single at WM was damned easy.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed May 17, 2017 11:46 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Tues 5/16/17

Rode the bike to work.

At home after work:
Row 5:00 warm-up
20:00 of stretching and mobility.
Walked around the block with the wife.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed May 17, 2017 11:56 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Wed 5/17/17

Rode the bike to work.

At the gym after work:
Juggernaut Method, 10s Wave Deload

Warm-up with hip mobility
Box jumps x 3 x 3 sets done during squat warm-up

Squat: 95 x 5, 115 x 5, 135 x 5, 175 x 3, 200 x 1, 225 x 1
Worked up to a single at my Working Max for the 10's wave.

FS: 155 x 3 x 3 sets

Barbell walking lunge: 115 x 5 steps l/r x 3 sets. Rest 2:00 between sets

Worked 6 sets of 5 easy pull-ups/chin-ups in with squat sets. First day I could comfortably grip the bar after cutting my finger.

GHD back raises and HLR x 3 sets each.

Another good day. Legs had plenty of strength for the single at my working max. Weak link is my midsection. Need to work on this, or maybe just get better at getting tight under the bar. Still could have gotten at least a triple at the weight without killing myself, so I'm feeling good about the working max I used for this wave. My goal for the end of the program is a solid 10+ reps at 225.
Everything else felt very easy.
I'm ready to get these damned stitches out of my finger so I can grab a bar. Right now I have to hold my finger slightly off the bar so it doesn't pull on the stitches.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri May 19, 2017 10:31 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Thurs 5/18/17

Rode the bike to work.

Easy 3k row and stretching after work .

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri May 19, 2017 10:44 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Fri 5/19/17

Rode the bike to work.

At home after work:
Juggernaut Method, 10s Wave Deload

Warm-up with shoulder mobility

Press: 50 x 5, 60 x 5, 70 x 5, 95 x 3, 105 x 1, 115 x 1.
Worked up to my training max for the 10s wave. Very easy.

Pull-ups/chin-ups: 5 x 8 sets done during pressing. Alternated grip each set.

Ring rows and push-ups: 10/20 x 4 sets
Rest 1:00 between exercises

Ab wheel x a few sets from knees.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat May 20, 2017 9:41 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sat 5/20/17

Slept late after being out late last night going to a Yacht Rock show. Drank a *bit* too much.

Rode the bike to the coffee shop and then over to the gym before lunch.
Juggernaut Method, 10s Wave Deload

Warm-up with hip mobility
DL: 135 x 5 x 2 sets, 165 x 5, 225 x 3, 255 x 1, 275 x 1 Very easy.
Worked up to a single at WM for this wave.

Squat: worked up to 175 x 5 x 5 sets, 1:00 rest between sets.
Super smooth on the squats. The best they've felt so far.

Back raises on GHD: 10 x 4 sets

Pushed the sled with 2 plates x 8 trips up/down the floor for conditioning. 1:30 rest between pushes.

Was able to grip the bar double overhand without straps for the first time since cutting my hand. I'll take the stitches out tomorrow or Monday.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon May 22, 2017 11:01 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sun 5/21/17

Easy 6k row in the afternoon.
Stretch and roll in the evening.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon May 22, 2017 11:14 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Mon 5/22/17

Rode the bike to work.
At home after work:
Juggernaut Method, 8s Wave Accumulation Phase

Warm-up with shoulder mobility
Bench: Work up to 130 x 8, 8, 8, 8, 20!!, Rest 2:00-2:30 between sets.
Band pull aparts for a few between sets of bench.

1-arm row: 28kg x 12 l/r x 3 sets. Rest 1:30-2:00 between sets

Pull-ups: 8, 8, 8, 7, 7, 6, rest 1:30 between sets

Dips: 10 x 4 sets, rest 1:30 between sets

HLR alternated with push-ups x 3 sets. Bunch o' rest.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed May 24, 2017 8:40 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Tues 5/23/17

Rode the bike to work.

Row 2k easy warm-up. Mobility and roll for 30 minutes.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu May 25, 2017 12:35 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Wed 5/24/17

Rode the bike to work.
At the gym after work:
Juggernaut Method, 8s Wave Accumulation Phase

Warm-up with hip mobility. Broad jumps x 3 x 3 done with squat warm-up sets.
Squat: work up to 160 x 8, 8, 8, 8, 20, Rest ~2:00 between sets

FS: 155 x 4 x 3 sets, rest 2:00

Walking lunge: 105 x 10 steps l/r x 3 sets

6 rounds of:
1-arm Swing 24kg x 10
Pull-ups x 5

Nice squat workout. Last set actually felt the best. Probably mental due to looking well past 8 reps on the last set. Was pretty spent for the FS and the lunges. Just getting work in. Still not sure about cleans with a bar until the skin on my finger gets a little thicker. It's still pretty thin where it's healing from my cut.
I'm thinking it's probably best to just use swings or RDLs instead of cleans for the rest of this cycle. Maybe pick a 5/3/1 cycle that's heavy on cleans after the Juggy method is done if I still want to work on those. Just focus on getting that 225 x 10 squat goal for this cycle. No real goals for pressing. I much prefer BW for upper body, so the bar is just a way to overload those movement.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri May 26, 2017 11:23 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Thurs 5/25/17

Rode the bike to work.

Walked for 40 minutes around the neighborhood with the wife before supper. Pretty tired and stressed as hell from work. Easy recovery tonight.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri May 26, 2017 11:26 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Fri 5/26/17

Rode the bike to work.

At home after work:
Juggernaut Method, 8s Wave Accumulation Phase

Warm-up with shoulder mobility, plyo push-ups x 3 x 2 sets.

Press: work up to 85 x 8, 8, 8, 8, 14, rest 2:00-2:30 between sets.

Pull-ups: BW+16kg x 5 x 6 sets, rest as needed between sets.

Push-ups with 45# plate: 8 x 4 sets
alternated with
Ring rows with feet on bench x 12 x 4 sets

L-sit and ab wheel for x some x a few for abs.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sun May 28, 2017 10:33 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sat 5/27/17

Rode the bike to the coffee shop and then to the gym.
Juggernaut Method, 8s Wave Accumulation Phase

Warm-up with hip mobility, box jumps x 4 x 3 sets.

DL: work up to 195 x 8, 8, 8, 8, 20, 2:00-2:30 rest between sets

Squat: work up to 185 x 6 x 5 sets, 2:00 rest between sets

Pushed sled+2 plates x 7 trips up/down the floor. Rest 1:00-1:30 between sets. These wiped me out today.

Messed around with L hang pull-ups for a few sets of 3 for fun.

Was tired today. Sleep has been shit lately. Stressed at work and just over it. Weights felt good. DL is too light. the squats felt solid as hell. Focused on good bar speed out of the hole. Used my belt just to try and get used to it. Finally found the right tension and it actually seemed to help this time. I think I've been using it too tight when I tried it before.

After pushing the sled I didn't feel like doing jack shit else. So no back raises or swings today.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon May 29, 2017 6:14 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sun 5/28/17

Row 6k before supper.

Went for a walk on the Beltline in the evening.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon May 29, 2017 6:18 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Mon 5/29/17

At the gym before lunch:
Juggernaut Method, 8s Wave Intensification Phase

Warm-up with shoulder mobility, rope skipping.
Med ball chest toss x 4 x 3 sets

Bench: work up to 120 x 3, 135 x 3, 145 x 8, 8, 18, rest 2:30 between sets
Light band pull-aparts between sets

Row: 155 x 12, 165 x 8, 8, 175 x 6, 6

Dips: 15, 12, 10, 10, 8
alternated with
Pull-ups on rings: 8, 8, 8, 7, 6, 6, 6, 6, 6 = 55 reps

HLR practice x 5 sets. Still a work in progress.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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