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Juggernaut Barbell

M.T

625 posts in this topic

Been sifting this site for a while now and thought I should start logging here (been logging on powerhouse) at the moment mucking around before Drizzt and I start 5x5 next week starting with the 2 weeks cond.

Started PL in Feb previous programmes are Westside and Smolov here goes.

1x4 test for 5x5

100kg on the dot

Squats

1 x 10 @20

1 x 8 @60

1 x 6 @100

1 x 5 @140 belt

1 x 4 @160 b+kw

1 x 10 @100

Bench

1 x 10 @20

1 x 8 @60

1 x 5 @100

1 x 4 @120

1 x 4 @130

1 x 5 @100

Deads

1 x 5 @40

1 x 4 @110

1 x 3 @150

1 x 3 @180 add belt and Trap

1 x 4 @200

Green band crunches

4 x 12

Comments

Today I wanted to do a bit of a test before hitting up 5x5 and also spoke to OB about what weights I should put in, my main concern being le squats as I wanted to be very conservative about what I was going to put in for my start weights. No way I could do it on my true 1RM so thought i'd be good for 180 which means the 1st week is 5x5 @120 I think?

Squats were ok won't do any more heavyish stuff met Will mid way through he's just signed up to the house look over and he's casually smashing out 220 x 5 WTF dude is a squat freak recall him doing a 260 @ the House and getting 3 reds for racking too early but I mean what 23 yo squats 260 great addition to House will be one to look out for.

Bench was cool played around with moving my hands out more having my index finger on the rings which should decrease ROM felt ok on 120 then went back to close for 130 as that's what i'm used to. Deads were sweet trap jumped in midway we had a good chat in between sets. Good sesh in all conditioning sat/sun.

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GPP

5 mins rowing (brushed the dust off 1st)

Sleds ss GHR

3 x 8 @70 (4f,4b) GHR 3 x 10 @bw

Prowler rope pull/push

4 x 1 @100

Prowler @40

2 x left 2 x right Prone hold stance

1 x 1 alternating prone wide foot stance

1 x 1 alternating prone close foot stance

2 x 1 twist pull (wood chop style) 1 left 1 right

Comments

[*]Not a bad hit out today at all, rocked up to the House with no plan saw the Beast on sleds so warmed up and jumped in with him they were easy so superset with GHR's then eyed up the prowler and started doing the traditional rope pull and push it back always smash me good, enter Liam and Calc and ended up being a random exercise battle to see how much we can hurt our bodies \:D/ most of which I don't even think has a name for so we made some up i.e prowler tugs and prowler wood chops but man was pretty taxed after all that so called it there need to be able to do some assistance tomorrow.

[*]Good random sat session, hope TP is better tomorrow have a good hit out (no homo)

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Conditioning Week 1 day 1

Squats

1 x 10 @60

1 x 8 @80

3 x 8 @100

Bench

1 x 10 @60

1 x 8 @80

3 x 8 @100

Deads

1 x 10 @40

1 x 8 @100

2 x 8 @120

CG Chin ups s/s Green Band Crunches

2 x 10 @bw 2x10 green band 1 x 20 purple band

Comments

Week one conditioning has commenced all about speed and tight

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Good to see the log up MT, Roll on the 5x5 :clap:

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Conditioning

Squats

1x10 @bar

1x10 @60

10x10 @100

1x10 @60

GHR

2x7 @bw

Dips

5x10 @bw

Face Pulls

4x10 @24lb

Comments

Felt like having a good hit out today and achieved it. 10x10 felt sweet started off rough as guts but warmed up and from sets 3 onwards was much better, added belt after the 1st set last set felt good nice and deep dropped it to 60 and super setted that just to make sure I can't walk tomorrow :computer:

GHR's were a waste of time had nothing in the legs so moved it up top finish the upper bod off.

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Nice work bro, but are we just conditioning or thrashing ourselves this week lol

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Nice work bro, but are we just conditioning or thrashing ourselves this week lol

making up for lost time bra

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Conditioning

Front Squats

4x10 @60

Fat bar push press

3x15 @bar

Deads

1x4 @70

1x3 @110

3x8 @130

Chins

3x6 bw

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nice easy conditioning...wanna swap?! :grin: :pfft: :pfft:

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Conditioning

Squats

1x10 @60

1x8 @100

3x8 @110

Bench

1x8 @60

1x8 @80

3x5 @90

1x8 @100

Power Cleans

1x5 @40

5x3 @40

Turkish get ups

3x5ps @5kg

First proper go at Turkish get ups today pretty darn tough, looking forward to see how these progress over the weeks.

Squats,Bench,Cleans all felt good today.

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5X5 kick off

Squats

1x8 @60

1x6 @80

1x6 @100

5x5 @120

Bench

1x10 @60

1x5 @80

1x5 @85

1x5 @95

1x5 @100

1x5 @105

Power Cleans

1x5 @30

4x5 @40

Weighted Dips

1x5 +5kg

1x5 +15

1x5 +20

Comments

Finally underway excited about this program. Squats were ok I've been toying around with the super wide stance so far I am liking them find the decreased ROM easy to sit back and get depth, will like to continue on with heavier weights to access if I suit this or not.

Bench was light ease into it, PC's I don't really like at all too much to think about and always end up stuffing it up. Will need to keep working on these get the technique down then I'll be good to go.

Dips were good too have not done any weighted dips in months so glad I could slap that 20kg necklace on and bang it out.

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Conditioning

eerrrrr think I left my log at the House so excuse the roughness

bicep bb curls ss cable curls

3x12

DB skull crushers ss cable push downs

3x10

Standing calf raises ss Greenband crunches

3x12

Comments

Good little hit out in and out in 40mins day 2 tomorrow yeah buddy!!

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5x5 day 2

101kg don't think i've lost weight just didn't eat as much as I usually do in the day

Front Squats

1x5 @60

4x5 @70

Overhead Press

1x5 @45 too easy tested 1rm

1x1 @90 pb

4x5 @60 adjusted weight

Deads

1x5 @60

1x2 @120

5x5 @150 hook grip

Chins

1x5 @5kg

1x5 @10kg

1x5 @15kg

Comments

So day 2 underway feeling pretty darned good so far good ease into the program. Front Squats I find a little bit awkward still haven't really done them much at all.

Overhead Press was good for some reason I put in 70kg as a 1RM and that was very conservative look over and Drizzt is pumping 60 so thought hang on I haven't actually ever done a 1RM on ohp's before so he said give 90 a go why not thought he was crazy tbh but I backed myself and got it up fine which was a good feeling and a PB on those, 100 was there but no need to jump too far ahead of myself I am all aware of what awaits ahead.

Deads 95% were with hook grip still finding my niche with that pulled the thumbs out a bit more so i'm only hooking the fingernail part and it felt much much better (previously hooking whole thumb from the nuckle) many pain indeed. Finished on chins hands were pretty smoked by then so needed to eeeer chalk up for these but glad to hit that 15kg x5 good night in all.

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Looking good bro Hook the way to go gets em all squealing :clap: :clap:

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Looking good bro Hook the way to go gets em all squealing :clap: :clap:

didn't help it's immediately followed by chins so my hands are still sore today, need to toughen up these IT soft hands of mine :oops:

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5x5 day 3

Squats

1x10 @60

working sets

1x5 @100

1x5 @105

1x5 @115

1x5 @120

1x5 @130 belt

Power Clean

5x5 @40

Bench

1x5 @60

5x5 @95

Turkish get ups

1x10 @5lb

1x10 @10

1x10 @15

Face Pulls

2 x 15 @15kg

1 x 15 @30kg

Side DB Raises

3 x 10 @20lb

DB Rows

1 x 10/ps @80lb

2 x 10/ps @100lb

Comments

Sooo felt like absolute dogs balls this morning so took some pre Curse and hit me like a bat outta hell ended up being a great session! probably the best I have felt in months IMHO.

Squats were IDS deep no troubles on the top set had the belt on just for good measure no need to be taking risks.

Power Cleans still boggle me think I'm getting the jist of them though getting some help from Drizzt on form and tweaking as we go. Get ups were even good too! felt strong getting off the floor.

Combined sundays assistance day to today bit again had plenty in the tank don't think I've rowed that much before either?

A great 1st week on 5x5 can't wait to get stuck in

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5X5 week 2 day1

102.2

Squat

1x10 @100

1x6 @100

1x2 @115

5x5 @135 belt

Bench

1x6 @60

1x5 @90

1x5 @100

1x5 @105

1x5 @115

1x5 @120

Power Clean

2x5 @40

2x5 @45

1x5 @50

Dips

1x5 @10

1x5 @15

1x5 @25

Comments

Good little session today nothing too interesting to talk about. Squats were good today took about 2 sets to iron out the knees got to sets 4/5 felt wicked nice and quick happy chappy.

Bench, Power Cleans, Dips were good also had no issues bodys holding good thus far touch wood.

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Assistance

102.5 kilograms

EZ bar skull crushers

1x10 @50

1x10 @55

1x7 @60

DB Curls

1x10 @40lb

2x10 @45lb

Cable tri push downs

1x10 @stack

single arm tri push downs

1x10 ps @90

1x10 ps @100

superset..

EZ bar curls

3x10 @30

Standing calf raises ss seated calf raises

3x15 @80 - 1x15 @40 2x15 @35

Russian Twists SS decline weighted crunch

3x10 ps @bar 3x15 w 10kg

Sets/reps/weights

Comments

What a bastard of a session to log!

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:pfft: :pfft: What the Hell are you doing Bro :pfft: :pfft:

Joking mate asst/ work is good keep smashing it bro 8)

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I'm a BB 2 days out of the week VP :pfft:

5X5 week2 day 2

Squats

1x10 @60

1x5 @80

1x4 @100

5x5 @120

OH Pin Press

1x5 @40

1x3 @60

5x5 @70

Deads

1x4 @70

1x2 @120

1x2 @150

5x5 @170 add belt sets 2+

Weighted Chins

1x5 +5kg

1x5 +15kg

1x5 +20kg

Comments

Wasn't really feeling it today no idea why looking at something to blame it on but ate good felt fine just didn't click today. Squats felt harder than they did on Tues and that was 15 kilo more, and I don't think it's due to not belting up but got em all out with depth so can't complain here.

Swapped the push press with over head pin press WOWZA what a difference. Felt way harder but you can definitely feel the benefit it's going to give us so happy to stick with this and keep the weight rather highish.

Deads same as squats today not there at all got the 1st set hook grip no belt was pretty tough so belted up and went alt grip and grinded out the last 4 sets with some help of a good playlist. Good watching Drizzt hook gripping 185 and smashing it with absolute ease most TPs might feel demoralized by this but I get encouraged to try and catch him.

Chins got tough all the sudden sure I smoked it last week @15 kilo but needed a wee push on the last 2 sets @20.

Saturday is MINE :x

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5x5 week 2 day 3

  • Squat
    1x10 @60
    1x5 @80
    1x3 @100
    1x5 @110
    1x5 @120
    1x5 @130
    1x5 @135
    1x5 @145 belt + wraps
  • Bench Press
    1x8 @60
    5x5 @110
  • Power Clean
    1x5 @40
    5x5 @45
  • Turkish get ups
    1x5 @5lb
    1x5 @10lb
    1x5 @15lb
    Half time break got food and coffee round 2..
    Assistance
    DB Side Raises (sets, reps, weights)
    1 x 10 @ 25lb
    2 x 10 @ 30lb
    DB Rows
    1 x 10/ps @ 100lb
    1 x 12/ps @100lb
    1 x 10/ps @ 110lb
    Rear Delt Raises
    1 x 10 @ 10lb
    3 x 10 @ 15lb
    Comments
    • Good session today felt much better, Squats felt good wrapped up just to get the hang of it again.
    • Bench was good nothing to report there P Cleans are getting much better Drizzt had a good idea to practice with the bar from the hanging stance and thrusting your hips through focusing on the form the sure enough when doing the full motion it felt so much better.
    • We buggered off got a feed and came back to finish off our assistance and to see the Scottish lads. What absolute beasts!

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