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Old 03-02-2012, 05:58 PM   #51
JACKC

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Friday March 2,2012

upper body mobility
med ball throws

MIlitary Press
Bar x 10
95 x 10
135 x 5
165 x 3
190 x 1
205 x 15

Close grip bench
185 x10
275 x5
315 x 5 with pause
355 x1
385 x 1...very easy/good bar speed

Wide Grip Pull ups
BW x 5 x 8

Tricep Band Pushdowns
Green band 4x20..

Last work out, next week is a much needed deload..


Last edited by JACKC; 03-16-2012 at 09:09 AM.
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Old 03-03-2012, 12:39 PM   #52
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I've laid out my next 4 weeks with there assistance exercises and below is what i plan to do

Bench day
Flat Bench
incline Close grip bench
Chest supported row
Dips


Squat Day
Squats
Good mornings
Lunges

Military Press day
Military Press
Close Grip or Wide grip Chin, not sure yet
Plate raise
JM Press

Deadlift day
Deadlift
SSB squats
band leg curls

im playing with the idea of doing band push downs at the end of dead and squat day and band leg curls at the end of bench and military day..And core work i do by feel..

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Old 03-05-2012, 05:22 PM   #53
JACKC

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Monday March 5,2012

warm up
Lower Body mobility

Squats
Bar x 10
135 x 5
190 x 5
235 x 5
280 x 5

Romanian Deadlift
135 x 2 x 12

Straight Leg Raises
2 x 15

this is a deload workout


Last edited by JACKC; 03-16-2012 at 09:10 AM.
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Old 03-05-2012, 05:28 PM   #54
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What's your working maxes going to be for the next wave?

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Old 03-05-2012, 06:28 PM   #55
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Originally Posted by mmajester View Post
What's your working maxes going to be for the next wave?
Not sure what u mean buddy..

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Old 03-05-2012, 06:34 PM   #56
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With juggernaut you have a working max that you use to get all the weights you use, after each wave you adjust it depending on how many reps over the required limit you get

You just finished your 10's wave, just wondering what you added to your working max and what they are now, that's all

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Old 03-05-2012, 06:48 PM   #57
JACKC

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Originally Posted by mmajester View Post
With juggernaut you have a working max that you use to get all the weights you use, after each wave you adjust it depending on how many reps over the required limit you get

You just finished your 10's wave, just wondering what you added to your working max and what they are now, that's all
..


When i started-
bench-360
squat-465
military-270
deadlift -450

Now
Bench-390
squat-490
military-280
deadlift-470
those are the working weights

the 1st weights are 90% of my true maxes

as far as my 1rep maxes they r all messed uo because i performed so many reps..this time through should be a much better indicator

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Old 03-05-2012, 07:06 PM   #58
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Yeah you can't tell your one rep max from such high rep sets, was just wondering what your working maxes were, awesome job man, killing it

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Old 03-05-2012, 07:16 PM   #59
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Originally Posted by mmajester View Post
Yeah you can't tell your one rep max from such high rep sets, was just wondering what your working maxes were, awesome job man, killing it
Thanks man, i expect much better numbers through this wave with the squat and deadlift..Thanks for following!! Also , just a side note. I start my diet this up coming week..

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Old 03-05-2012, 07:23 PM   #60
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Thanks man, i expect much better numbers through this wave with the squat and deadlift..Thanks for following!! Also , just a side note. I start my diet this up coming week..
Ugh, I just started my diet 2 weeks ago, not fun, just want to go eat 2000 calories of taco bell I've never been good about eating healthy, but I've been active enough with my job to counteract it, but now that I'm not doing that job anymore I figured I needed to get my love of fast food under control. Good luck with it

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