Rob's juggernaut and diet log

[bcplifter2]

ok so heres the dealio

training since july

trained extensively in early 20's. picked up a drug habit. went to rehab, got clean and here i am .

opening a supplement/clothing store in january, so life is busy, but thats no excuse .

i cut some fat the past 5 weeks, and will continue rest of the year, in jan i will add in 200 cals a week , until i am at 2700 or maybe 2900 tops.

i am at 2200/2300 a day now.
weight- not sure, low 190s i think (started at 200 / 5'8)

start -
bench - 285x3
squat - 365x3
dead - 405 x1
press 180x4
rhr - 61

goals
bench - 330x5
squat 455x5
dead 510 x1
press 210x5
rhr 55

keep weight <198

i also train to look good. so yeah, will use some assistance work to reflect that

i will use chad smiths juggernaut routine , to build up some work capacity, which is pretty shitty right now

[bcplifter2]

my program :
(might change)

Monday/Wednesday/Friday/Saturday

dead / press/squat/bench

deadlift
deadlift - juggernaut
front squat - 3x6-10
GHR's 3-5 sets 5-10 reps
low back (hypers or reverse )2 or 3 sets x 10
calves lyles calf program
abs - planks/leg raises / ab wheel

press
press juggernaut
chins - 3 sets 5-10
dumbell row 2-3 sets 5-10
skull crushers 2 sets 8-10
dips 3 sets 6-10
side laterals/rear delt superset 2 sets
hammer curls 3 sets

squat - juggernaut
ghr - 3 sets 10-12
leg press 3 sets 10-15 - or BSS
leg curl 2 sets 10-15
low back 2-3 sets
abs 4 sets
traps 3 sets shrugs


bench -
bench juggernaut
seated row 3 sets 5-10
chest supported or machine row 2-3 sets 5-10
incline dumbbell press 4 sets 6-10
face pulls 1-2 sets 10-20
bro curls 4 sets 6-12
push downs 2 sets 12-20

wk 4
deload : 40%x5, 50%x5, 60%x5
assistance - 50 % volume

will add in conditioning, one or 2 CO sessions, and one sprint-like one
not sure where yet

band pull aparts on upper body days to start or finish the workout
this seems like a lot of volume, so it might have to change

right now my diet is
22-300 calories
275 gram protein
70 fat
120 carbs - eaten mostly at night

will add in 50 grams carbs every week or two in 1-2 weeks .maybe some more protein, (i like chicken a lot)

[KotovSyndrome]

Welcome to the logs and good luck.
I have a question: I'm not very familiar to juggernaut, but why is your "squat day" lacking squats?

[MIDMOBOX]

Welcome.to the logs

[bcplifter2]

Originally Posted by KotovSyndrome

Welcome to the logs and good luck.
I have a question: I'm not very familiar to juggernaut, but why is your "squat day" lacking squats?

haha, i forgot to put that first i guess. it will be in there

so im still cutting , and doing a 3x/wk full body split and will start the above on jan 7th

today
deads 335 x 6, 4
press 175 x 4,165 x 4
atg front squat 175 x 8, 8
dips 35 x 10, 10
chins x 10, 10
pulldowns x 15

diet- right back to normal after the xmas season, lowish carbs and high protein today
will weigh myself on the 29th, and again on the 6th to see where i am at. i should beat about 190 on sat, and 189 a wk later.

deads are all sumo now, these were relatively easy. next wk ill go up 10 lbs, and then after the first set, ill do 3 sets of doubles at the same weight
i also reset after each rep

videotaped my form on these for the first time and was pleasantly surprised. then i accidently deleted it lol. i do need to sit down a tad more, not jam my neck up to the ceiling, and pull the slack out of the bar

[bcplifter2]

45 min cardiac output avg hr 135

20 mins bike , 25 min walkiing.
hip mobility shizzle and a bit smr with ball/roller

note- i am ordering 100-500 foam rollers from china today if i can get a good price on them.

diet, still good , having tonnes of meat left over from xmas helps alot . carbs have been peas and potatoes.

[bcplifter2]

bench 275 x5, 225 x 12
squat 315 , 2x5
seated row 2x8
d row 75x 12
low back, 1 superset
arms, 2 superset
traps, 2 high ass rep ssets
diet- on point

today
50 mins co cardio
diet, ate about 150 grams extra carbs at night

[Obscure Terror]

I'm starting Juggernaut today too, but on a 2 day split. Good luck with the volume, every time I look at my squat days my quads ache

[KnightTemplar]

Originally Posted by PanteraFan

I'm starting Juggernaut today too, but on a 2 day split. Good luck with the volume, every time I look at my squat days my quads ache

Original or Inverted Juggernaut?

[bcplifter2]

Originally Posted by KnightTemplar

Original or Inverted Juggernaut?

fwiw, im running inverted for my deads, and regular for the rest (probably)
about to leave for my first session now , yay
since i didnt train monday, and today is tuesday, i will run a bit less assistance today.