Log

May 12, 2016

Had a jack shit kinda night

squat

45x10x2
135x5
195x3
225x2
245x2
265x1
295x1
315x1
325x3

Front Squat

165x5
195x5
210x5

das it meng

Felt shitty. No energy. Ive repped 325 beltless for 4 before, this was a dark day for me...
 
Thanks men! Chatted with Aleks, afterwards all is good. Can't hit it out of the park every day.
 
May 15, 2016

Bench

45x10
95x5
115x5
135x3
155x3
185x3x7
175x5
165x8
155x10
135x10

Super settled my warm up with curls

30x8x4

Pull-ups

BW 5x6

Overhead Press

45x10
80x10
95x6
115x5

High Pulls

80x10
95x10
115x10

BOR

95x10
115x8
135x6
 
May 18, 2016

H. P. Clean

45x5x2
95x5
115x5
135x3
150x5
170x5
195x5 PR!
170x3x5

Deadlift

170x8
225x5
255x5
315x5
355x5
415x3
355x6

BOR

105x10
135x8
145x6
 
DL felt heavy but I'm still beltless and double overhand hook.
 
Also, anyone feel worse when taking protein powder?

I was off the powder for about 6 weeks and felt really good. I went back on to supplementing and I feel sluggish, uninterested and weak in the gym... Could be something else, I just noticed it recently.

Could be because I'm at the end of my 12 week cycle and things are heavy, and exhaustion is high right now.
 
No, I don't think so..

Could be the latter. I'd normally feel like crap towards the end of cycles or just before testing, prolly a psychological thingy.
 
figured.
I think I'm going to actually test after this round. Juggernaut has been amazing so far.
 
NurseKnuckles said:
figured.
I think I'm going to actually test after this round. Juggernaut has been amazing so far.
Click to expand...

Do you know what really worked for me helping me hit PR's in all my lifts, but was tough as fuark. Candito's 6 week programme.
 
I've heard its a good one.
Were you able to sustain the strength? I feel like juggernaut is giving me long term strength. I feel like I'll never miss 315 in the squat again. I don't even need to think about it, no belt no really prep, its just there now.
 
Erm no I don't feel like I've sustained it. Because the intensity after week 4 was so hard, once I finished and switched back to 5/3/1, even Juggernaut, it wasn't as intense. At least Juggernaut wasn't the first 2 months.
 
The first go through Juggernaut was not that intense, its taking your new projected training max into the new cycle that made it tough. I'm definitely taking a break afterwards and bro it up for a while. Put some real size on, try different exercises, etc... I'll return to it again. But the beauty of it is that it self regulates as you AMRAP. You seem to always be working with what you should be working with.
 
It has been a week since I've seen the inside of the gym. My knees and hips are really aching. The commute to and from work is definitely taking its toll on my joints. Will be going to physio and massage and really work at getting the joints back in order before moving forward on anything. I would normally fight through, but that could be a major contributing factor. I'm not 20 years old anymore. I need to take care of my hinges...

Tonight I'm meeting with a friend for treatments and he's going to make a plan for me.
 
So my buddy is working on my hips and has assessed my squat. Bottom line is that high bar is likely a better fit for me right now. We spent an hour going through things. I actually feel I am able to pull the pelvis forward to get rid of my anterior pelvic tilt much easier in this position.

May 30, 2016

HB Squat

45x10
135x10
155x12x3

Front Squat

135x10x3

One Legged Deadlift

35 KBx10x3

Calf Raises

135x15x3
 
Continuing my hip recovery. I was lazy about logging what I've done since my last post, but decided today to get back to normal logging.

June 20, 2016

Squat

45x10
135x8
185x5
205x3
225x6x3

Front Squat

180x6x3

Step-ups (12" roughly)

185x10x3 (each leg)

Leg Curls

35x12x3

So continuing with the high bar. The plan is to just work up gradually to 315 for 3 doubles. Then lower the weight again and start over with volume, and repeat. 8-10 week cycles.
 
So here is what I've been doing for every bench session. Obviously the numbers are different, but the movements are the same.

June 22, 2016

Bench

165x6x3 all paused all good!

I've really dialed in my bench technique. I'm staying much tighter, and my elbows are driving up under the bar much more. I don't have the urge to flare. I like bench!

CGBP

135x6
135x8
135x10

Flys

20x12x3 - keeping my arms as straight and getting dat dere stretch as much as possible. Slow reps.

Seated DB press

35x12x3

Lat Raises

20x8x3

I feel like my body composition has been changing quite quickly since adding more high rep stuff to the mix. I'm also able to get in and out of the gym within an hour, which is key right now.
 
Met up with a friend of mine. He's a professional wrestler guy with the Great West Wrestling Fed. He's in his 50's and is shredded to the tits.

June 24, 2016

P. H. Cleans from the hip

45x5
95x5
115x3
135x3
155x1
160x6x3

Deadlifts

135x6
225x6
315x6
340x6x3

Step ups 24"

135x6x4

BOR

110x12x3
 
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