Voodooloco's Return to Athletics

Tuesday, December 6, 2016
Juggernaut 9, Deadlift Day

Deadlifts - 100% x 1; 80% x 4 x 2 with 2 minutes rest
135 x 5
225 x 3
315 x 1
365 x 1 shit wasn't easy lmao long day and lots of 60 hour work weeks are the culprit

295 x 2
295 x 2
295 x 2
295 x 2

Bent over Rows - 5 x 8
135 x 8
205 x 8
205 x 8
205 x 8
205 x 8
205 x 8

BB Shrugs - 3 x 10
295 x 10
295 x 10
295 x 10

Deadbugs - 3 x 15
 
Wednesday, December 14, 2016
Juggernaut Week 10, Deadlift Day

Deadlifts - Up to 103%; 83% x 3 x 2 with 2.5 minutes rest
135 x 5
225 x 5
275 x 3
375 x 1 + 10# PR

305 x 2
305 x 2
305 x 2

Bb rows - 4 x 8
205 x 8
185 x 8
185 x 8
185 x 8

Bb shrugs - 3 x 8
275 x 8
275 x 8
275 x 8

I hit the PR working 60s and sick I'm thinking I may be around 400
 
Saturday, December 17, 2016
Juggernaut Week 10, Bench Day

Bench - 104% x 1
45 x 12
135 x 5
185 x 3
185 x 2
235 x 1

Spoto Press - 70% x 4 x 3 1 minute rest
155 x 3
155 x 3
155 x 3
155 x 3

Chest Supported Row - 4 x 8-10
70 x 10
145 x 8
145 x 8
145 x 8
145 x 8

Face Pulls - 3 x 25
62.5 x 25
62.5 x 25
62.5 x 25

Supine Leg Lifts - 3 x 15
 
Sunday, December 18, 2016
Juggernaut Week 10, Squat Day

Pause Squat - 65% x 5, 70% x 4, 75% x 3, 80% x 2, 85% x 1
205 x 5
220 x 4
235 x 3
250 x 2
265 x 1

Front Squat - 60/70/80% x 3
135 x 3
155 x 3
185 x 3

Ham Curl - 3 x 8
90 x 10
125 x 8
160 x 8
160 x 8
 
Trying to plan out my training for early 2017. I'll be fresh out of peak season at work so I'll have more time and energy for the gym. Once school starts back up I won't even be working 40 hours a week.

2017 Training (Post Juggernaut)

Straight into Smolov JR for Bench(http://www.smolovjr.com/smolov-squat-program/) for 3 weeks and 5/3/1(https://www.t-nation.com/workouts/531-how-to-build-pure-strength) for 12 weeks

The first 3 weeks of 5/3/1 I will be running Smolov Jr instead of any pressing movements from 5/3/1.

01/08/2017-01/28/2017 (3 weeks)

Training week while doing Smolov JR will look like:
Sunday: 5/3/1 Squat
Monday: Day 1 Smolov JR
Tuesday: REST
Wednesday: Day 2 Smolov JR; 5/3/1 Deadlift
Thursday:REST
Friday: Day 3 Smolov JR
Saturday: Day 4 Smolov JR


01/29/2017-03/12/2017 (9 weeks)

Sunday: 5/3/1 Squats; conditioning finisher
Monday: 5/3/1 Bench
Tuesday: REST
Wednesday: 5/3/1 Deadlift
Thursday: Conditioning(Football game/scrimmage or other condition listed below)
Friday: 5/3/1 OHP
Saturday: Speed Training/Skills


03/12/2017-04/01/2017

Sunday: Conditioning(Football game/scrimmage or other condition listed below)
Monday: 5/3/1 Deadlift (focus on sleep CNS is going to get roughed up)
Tuesday: 5/3/1 Bench
Wednesday: 5/3/1 Squats; conditioning finisher
Thursday: REST
Friday: 5/3/1 OHP
Saturday: REST

I did take some of the conditioning and speed training formatting from WS4SB3 to pair with 5/3/1 to prepare for football and softball seasons.

Speed training (https://www.defrancostraining.com/westside-for-skinny-bastards-part3/)
  1. General Warm-up / Movement skills (5-15 minutes) – The goal of this portion of the workout is to increase your core temperature by performing basic movement skills and calisthenics. (Example: bodyweight squats, jumping jacks, skipping, back pedaling, etc…)
  2. Ground-based mobility (5-15 minutes) – Once you’ve broken a sweat and your muscles are warm, I suggest performing ground-based mobility drills for 5-15 minutes. (Sample mobility drills include: roll-overs into V-sits, fire hydrant circles, mountain climbers, groiners, etc…)
  3. Frequency drills (2-3 minutes) – I always like to conclude my warm-up with 1 or 2 drills that excite the central nervous system before beginning the speed training portion of the workout. These drills should only last 5-10 seconds, and I recommend 2-3 sets for each. (Example: low pogo jumps, wideouts, ankling, etc.)
  4. Speed training – We always separate “speed training” from conditioning. When I refer to speed training for non-track athletes, I’m talking about distances of 60 yards or less, with complete (or close to it) recovery between sprints. The goal of this workout is to actually get faster. That’s why it’s done early in the week when your legs are at their freshest. For example, if a football player wants to incorporate some Combine tests into his weekly template, today would be the ideal day to do so. A sample workout would look like this:
  1. 10-yard starts – 8 sprints with 1 minute rest between sprints
  2. 20-yard shuttle – 5-6 reps with 1-2 minutes rest between sprints
  3. 3-Cone drill – 4 reps with 2-3 minutes rest between sprints
*A football player who isn’t concerned about incorporating Combine tests into his workout could do a sample linear speed workout as follows:

  1. 10-yard sprints – 10 sprints with 1 minute rest
  2. 20-yard sprints – 6 sprints with 2 minutes rest
  3. 40-yard sprints – 4 sprints with 4 minutes rest
*I obviously can’t write a hundred different sample workouts for every sport and position. I’m hoping you’ll understand the goal of this Tuesday workout and can design, for yourself, a plan that best suits your needs. Simply put, this workout should consist of short, explosive sprints or agility drills with full recovery.

Conditioning “finisher” – choose one of the following exercises…
    • *Prowler sprints – perform 4-10 30-yard sprints with about 1 minute rest between sprints (depending on your conditioning level).
      *I don’t endorse many pieces of equipment, but if you’re a serious athlete looking to get in shape, you have to get a prowler. I’ve used it with all types of athletes – from professional boxers to NFL football players and rugby players. No matter what sport you play, this thing will get you in the best shape of your life. You can purchase one HERE.

    • Farmers walks – perform 4–6 sets of 40-60 yards with 1-2 minutes rest between sets
    • Forward or backward sled drags – perform 4-6 sets of 30-50 yards with 1-2 minutes rest between sets

Conditioning

  1. Warm-up – Same format as Tuesday’s workout (General warm-up, ground-based mobility, frequency drills)
After the warm-up, choose one of the following 3 options…

OPTION 1 – Conditioning “test”

If you’re a football player – or any other athlete – and you have a conditioning test you’ll have to perform when you get to training camp, you can train for it on this day. (NOTE: Although I feel that most football conditioning tests suck, your coach, unfortunately, is going to evaluate you on how well you perform them. You’ll therefore need to practice whichever one he uses before showing up to camp. For example, I have no idea how running 16 110-yard sprints carries over to football, but if that’s your conditioning test, you should drill it on Saturday if you decide to use this template).

OPTION 2 – Skill conditioning

This involves performing a specific aspect of your sport with incomplete rest intervals. For example, if you’re a football wide receiver, you can get a quarterback to throw to you as you practice running pass routes with minimal rest between repetitions. Another example would be for a basketball player to play a pick-up game of basketball. A soccer player can go to a soccer field and work on his or her ball handling skills up and down the field. Hopefully, you get my point. The possibilities are endless for any sport.

OPTION 3 – General conditioning

This option entails sprinting for various distances, performing cone drills – or other such conditioning drills – with incomplete rest periods. For example, a football player could perform sprints/drills that take 5-15 seconds to complete, resting for only 30-60 seconds between drills. Here is a sample general conditioning workout we performed with our football players this summer:

  1. Mountain climbers into 10-yard sprint – 8 sets with 30 seconds rest between sets. After you complete the 8 sprints, rest 1 minute before moving onto the 2nd exercise.
  2. Wideouts into 15-yard sprint – perform wideouts for 5 seconds and then sprint 15 yards on command. Perform 6 sets with 45 seconds rest between sets. After you complete the 6 sets, rest 2 minutes before moving onto the third exercise.
  3. 60-yard shuttle – perform 4 shuttles with 45 seconds rest between sets. After you complete the 4 sets, rest 1 minute before moving onto the final exercise.
  4. Illinois Drill – perform 3 sets with 1 minute rest between sets.
 
Monday, December 19, 2017
Juggernaut Week 10, OHP Day

Seated Military Press - 5, 3, 1
45 x 12
95 x 8
135 x 5
155 x 5
185 x 3
205 x 1

DB Bench - 2 x 12, 1 x rest pause
80 x 12
80 x 8
Dumped the rest pause

Db flies - 3 x 10
35 x 10
35 x 9

Lat Pulldown - 4 x 8-10
175 x 8
175 x 8
200 x 6
200 x 5

Fatigue is getting to me
 
Thursday, December 22, 2016
Juggernaut Week 11, Deadlift Day

Deadlift - Up to 1RM; 86% x 2 x 2 3 minutes rest
135 x 5
225 x 3
315 x 2
315 x 1
385 x 1 will post video and the absolute destruction of my form from my friend

Get_you_an_asshole_friend.png

400 x f
315 x 2
315 x 2

Bent Over Row - 3 x 8
185 x 8
185 x 8
185 x 8

BB Shrug - 3 x 6
185 x 12
225 x 10
315 x 6
365 x 6
365 x 6

Deadbugs - 3 x 15
 
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Friday, December 23, 2016
Juggernaut Week 11, Bench Day

Bench - Up to 1RM
45 x 12
135 x 5
135 x 4
185 x 2
225 x 1
245 x f
235 x 1
245 x f

Not what I wanted but I'm not mad at it. My hamstring cramped setting for the second 245 attempt.

Chest Supported Row - 3 x 8-10
90 x 10
135 x 10
160 x 8
160 x 6

DB Skull Crushers - 3 x 10
50 x 10
75 x 10
75 x 10
75 x 10


Supine Leg Raises - 3 x 15


I'm not upset with the lifts. My body is beat to shit after peak and I still hit a 10 pound pr on deadlift, close to a pr on bench and tomorrow I have squats. I'm going to work on controlling my variables with diet and recovery. I'm expecting weights to move easily next time.
 
Monday, December 26, 2016
Juggernaut Week 11, Squat Day

Squat - Up to 1RM
45 x 8
135 x 5
135 x 3
225 x 2
275 x 1
315 x 1
335 x 1 high needs more depth

335 x 1 high needs more depth

335 x 1 finally

345 x 1

365 x 1 high


Front Squat - 65% x 5, 75% x 3, 85% x 1
145 x 5
175 x 3
205 x 1

Ham Curls - 3 x 6
125 x 10
150 x 10
175 x 6
175 x 6
 
Wednesday, December 28, 2016
Juggernaut Week 11, OHP Day

Seated Military Press - 3, 2, 1
45 x 10
95 x 8
135 x 5
185 x 3
205 x 2
215 x 1

Db bench - 2 x 10, Rest pause
60 x 10
70 x 10
80 x 8
80 x 4

Lat Pulldowns - 3 x 10
100 x 12
175 x 10
175 x 10
175 x 10

Lateral raises - 3 x 10
27.5 x 10
27.5 x 10
27.5 x 10
 
Monday, January 2, 2017
Juggernaut Week 12, Deadlift day

Deadlift - 60% x 3 x 3
135 x 5
225 x 3
235 x 3
235 x 3
235 x 3

Bent over row - 3 x 10
45 x 10
135 x 10
215 x 8
185 x 8
185 x 8

Bb shrugs - 2 x 10
185 x 10
275 x 10

Bike intervals - 6 resistance
5 minutes steady state, 20 second sprints 40 seconds rest for 10 minutes, 5 minutes steady state

Final numbers:
Time: 20mi
Distance: 5.61
Calories: 162

Deadbugs - 2 x 10
 
Tuesday, January 3, 2017
Juggernaut Week 12, Bench Day

Bench - 60% x 3 x 5
45 x 12
135 x 8
155 x 5
155 x 5
155 x 5

Chest Supported Row - 3 x 10
90 x 10
135 x 10
135 x 10
135 x 10

DB Front Raises - 2 x 10
30 x 10
30 x 10

Supine Leg Lifts - 2 x 10

Arms

Incline Treadmill @ 10 incline for 20 minutes
 
Wednesday, January 4, 2017
Juggernaut Week 12, Squat Day

Squat - 60 % x 3 x 3
95 x 7
95 x 6
135 x 5
225 x 3
235 x 3
235 x 3
60% is 205

Front Squat
135 x 3
185 x 1
225 x 1
275 x f rolled it down my front

Ham Curl - 2 x 10
90 x 12
135 x 10
135 x 10

Cardio - 14:30 minutes excercise bike
 
Thursday, January 5, 2017
Juggernaut Week 12, OHP Day

Seated Military Press
45 x 10
95 x 8
135 x 5
135 x 5

Db bench
60 x 10
60 x 10

Lat Pulldown
137.5 x 10
175 x 10
175 x 10
175 x 10

Lateral raises
27.5 x 10
27.5 x 10

Training time: ~30 minutes
Easy deload week prepping for next week's start of 5/3/1 and Smolov Jr for bench
 
Sunday January 8, 2017
5/3/1 Week 1, Squat Day

Squats - 65%, 75%, 85% x 3 x 5
45 x 6
135 x 6
225 x 5
260 x 5
295 x 4 should have been 5, but I got scared. This was still the most I've ever repped 295, but it won't happen again

Leg press
540 x 15
540 x 15
540 x 15
540 x 15
540 x 15

Leg curl
135 x 10
160 x 10
160 x 10
160 x 10
135 x 10
 
Monday, January 9, 2017
Smolov Jr, Week 1 Day 1, Bench

Bench - 70% x 6 x 6
45 x 13
95 x 10
165 x 6
165 x 6
165 x 6
165 x 6
165 x 6
165 x 6

DB rows
70 x 10
90 x 10
90 x 10
90 x 10
90 x 10
 
Tuesday, January 10, 2017
Mobility and recovery

30 minutes stretching and foam rolling
Mobility
Rolling v sits
Fire hydrants
Mountain climbers
 
Wednesday, January 11, 2017
Smolov Jr, Week 1 Day 2, Bench
5/3/1 Week 1, Deadlift Day

Bench - 75% x 7 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Deadlift - 65%, 75%, 85% x 3 x 5
135 x 5
225 x 5
250 x 5
290 x 5
325 x 5

Good mornings- 5 x 12
135 x 10
115 x 12
115 x 12
115 x 12
115 x 12

Hanging knee raises - 5 x 15
Bw x 15
Bw x 15
Bw x 15
Bw x 15
Bw x 15
 
Friday, January 13, 2017
Smolov Jr, Week 1 Day 3

Bench - 80% x 8 x 4
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4

Chin up - 5 x 10
Bw x 6
Bw x 4
NOPE
 
Saturday, January 14, 2017
Smolov Jr, Week 1 Day 4, Bench

Bench - 85% x 10 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

Flag Football - 30-45 Minutes

I played center and ended up mostly blocking. I did have 2 receptions as I opened up as a check down. I had a decent time as it was a scrimmage with a bunch of people who I don't play with.
 
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