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Juggernaut Barbell


M.T

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Upper

Face pulls

1x15 @50

3x12 @stack

1x15 @50

Floor press

1x10 @60

1x10 @80

1x8 @100

1x10 @80

1x10 @60

Push press

5x5 @60

BBrows ss Band Crunches

3x10 @60

3x12 @green band

Deads

1x10 @70

3x5 @70 paused to knees

Comments

Not a bad one in the end came in feeling tired got energy as I went on had a good chat to Wa and Zane after about Bench set up and played around with a few styles decreasing that ROM felt good was a good session.

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Lower

Squats

1x10 @60

1x5 @100

1x2 @140

1x1 @160 b

1x1 @170 b

1x1 @160 b

3x3 @140

1x5 @100

Leg press

4x10 @100/140/180/200

Leg extn ss seated calf raises

4x10 @60? ss 4x10 @40

Comments

Working on the RAW Squats felt good today.

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Deads

Deads

1x5 @70

1x3 @120

1x1 @170

1x1 @200 b

1x1 @210 b

4x1 @200 b

1x1 @170 b

Romanian paused deads

3x3 @120 b :twisted:

Lat pulldowns ss Seated shoulder press

3x10 @50 / 3x12 @40

db rear delts ss db press

4x12 @20

Hanging knee raises

3x10 @bw

Comments

Deads were slow as today then Wa got me on what I think was called Romanian paused deads which kiiiiilled me 3 sec pause before and after knees pause lock out and again above and under knees 15 seconds a rep!! 3x3 of those was proper done token assitance afterwards.

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Exodus open 5RM Comp

Squats

160

180-failed on 4

170

Bench

120

130-miss last rep

passed 3rd attempt

Deads

180

202.5

207.5 -1 rep didn't attempt more

Comments

Fun troll good people at Exodus will be back next comp feeling a bit sore

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Wednesday 28

98.2 kgs slowly trying to work my way back up there again dropping to 96.7 kgs was the wake up call I needed. Following the leangains intermittent fasting to control and regulate weight a bit better eating as much as I can in the 8 hour window.

Squats

1x10@60

1x5 @100

1x2 @140

1x1 @160

3x1 @150

3x2 @140 Paused

Bench

1x10 @60

1x5 @80

1x3 @100

5x2 @120

Squats

1x5 @60

1x3 @100

4x3 @140

Comments

Started off ok on Squats then didn't really find the groove on the heavier sets so brought it back down and wasn't the greastest there either very sloooow finished on some paused Squats and hit up some tech work on the bench.

Didn't want to go very high on this just wanted to focus on my shoulders being tight chest high and bending over the PVC pipe to help with getting used to that feeling. Did feel good once I had a few sets out the way really thinking about what the movement is and what muscles are engaged instead of my usual motion of throwing it off the chest. Also finding bringing the elbows in closer helps with the decreased ROM and drive off the chest (my 2 sticking points)

So feeling good after that though shoot try out Squats again aye and perfect timing the Beast rolled in and invited me over to his rack thought i'd set up next to him but no he let me go on his rack with his bar and my height set up! what a cool feeling that was he has no idea how much I enjoyed that told me a few things keeping tight and slow down my decent and 140 was flying up after that. I think the fast decent works when wrapped up but training RAW now need to slow it down and tense everything and sure enough feels much better coming out of the hole. Cheers Beast!

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Thursday 29

98.7kgs

Deads

1x5 @70

1x5 @120

1x3 @170

1x1 @200 add belt

1x1 @230

0x1 @250

0x1 @240

1x1 @200

1x3 @170

Face pulls (lbs)

1x12 @30

1x12 @70

4x10 @150

1x12 @70

1x12 @30

Good Mornings

3x8 @60

DB rows

3x10 @100

DB rear delts

3x10 @20

Comments

Deads were ok still some lower back pain from not really deloading and doing 2 comps didn't need to push it that far the missed reps were a few inches off the floor back of sets felt tough also. Have not done GMs in aaaages felt good geving them a go will increase them as I go. Usual assistance want to get my back thicker shoulders bigger for Bench.

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Sunday 1/4

Squats round 1 FIGHT

1x10@60

1x5 @100

1x3 @120

3x3 @140 b

Bench

1x10@60

1x5 @100

3x3 @120

Squats round 2

5x5 @140 b

Bench

4x5 @120

1x4 @120

FINISH HIM

Squats @100-10

Bench @100-5

DB flies @40-20

Comments

Flawless victory

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Tuesday 3/4

96.5 diet has been not good dropping muscle faster than I am building it upping BCAA's

Assistance

Sleds @60kg /20?

GHRs @bw /20

Glute kickbacks @bw /30

GMs @20 /20

Squats @60 /20

Push press @60 /15

Cycle x3 short rest

lying hamstring curls @15 /12ps

Standing calf raises @60 /20

Seated hamstring curls @30 /12ps

Comments

But of a Jo Lo session last night addressing weaknesses this time being dat ass. Short and sharp was the key sweated llike a pig the whole time probably got into the 93's for a few seconds there. Just maintaining things before I am properly deloading for a week and getting some summer that was taken away from me in Rarotonga probably do one more session and relax feeling very close to breaking or injury point so with any luck will come back rested and stress free.

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Thanks Harry wouldn't say hard by any means just having some fun while I can, cheers big fella

Wednesday

Squats

1x10@60

1x5 @100

1x3 @120

1x2 @140

1x1 @160 b

1x1 @170 b

1x1 @140

1x1 @100

Bench

1x8 @60

1x5 @100

1x3 @120

1x1 @140

2x3 @120

Skull crushers

3x12 @30

Curls for the girls

3x12 @30

Comments

Just another muck about session felt rather energized so thought i'd do a RAW test to see what my starting numbers would be for a Sheiko program (if I go ahead with it) I want to hit in a weeks time but Wednesdays must be the night for deads I don't usually train in the evening and it was a full House so thought i'd hit fresh either today or tomorrow.

Actually surprised to hit a raw 170 felt slow as but good to know something is there atleast to build on.

Bench felt good could have gone another 5kg but again happy to be hitting close to where I peaked at.

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  • 2 weeks later...

Conditioning 16/4

BW 101 kgs 4 kilo in a week that's hw MT rolls

Squats

1x10 @bar

1x10 @60

1x10 @70

1x10 @80

1x10 @90

1x10 @100

Bench

1x10 @bar

1x10 @60

1x10 @70

1x10 @80

Rack pulls

From knees

1x10 @bar

1x10 @60

1x10 @100

Comments

Just a wee ease into my conditioning week (starting today) 10 was a good number to get the sweats on and HR was through the roof on Squats very unfit just having a very relaxing week off ready to get into lifting mode now.

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yezzur :wink:

Conditioning 17/4

Bench Press

1x10 @60

1x5 @75

2x4 @87.5

3x3 @105

Squats

1x10 @60

1x10 @80

1x5 @90

2x4 @110

3x3 @125

DB flies

3x10 @30

Good Mornings

1x10 @40

1x10 @60

4x5 @100

Comments

Token easy first session on cond program, GMs are a bastard don't like them core must be weak as f*ck if I was battling on 100kgs.

Assistance 18/4

100kgs juuuust

Dips

4x15 @bw

Face pulls

4x15 @40

Bb row

1x10 @60

4x5 @80

DB rear delts

4x12 @20

CG Bench

4x10 @60

Comments

Light session getting the body prepped still good blood flowing type of stuff, 1st pre 7am session quite liked it tbh didn't expect there to be a few people there already met Jason Baker had a chat about his form nice guy.

Might keep up with the morning sessions maybe twice a week roll out of bed and head into the gym too easy.

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Good to see you back into it MT :nod: What's the plan from here? still going the Sheiko route, or something else piqued your interest?

Thanks Phed, need to slow down sometimes in this game.

Taking a slightly more "laxed" approach in the lead up Classic Cup in June just working on hammering the assistance alongside this 6 week Sheiko program to hopefully build a decent base for my Nats prep use the CC as a gauge to see if I should stick RAW or go equipped (this will be determined by Squat numbers).

Depending on what Drizzt wants to do when he is back I have a program i'd like to try out we both have not done but he is the Cheif and I the Indian. He did have me on a RPE style of training while absent but I was slacking off on it or should say not hitting the numbers I wanted and prefer to have something written infront of me to target each day and peak at the right time.

Thanks for asking btw

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Still gym related but not really I found this gym 10mins scooter from where I was staying in Rarotonga and could not resist taking some pics of it. You could imagine my excitement and urge to lift something though I was on strict orders to relax and not lift a thing all week so I stuck to them orders.

I don't even think this place had a name was in Muri Beach just looked like someone had accumulated a few items over the years when I rocked over to take some pics and there was a local.......doing curls......with his shirt off........infront of the mirror :roll:

gmy1.jpg

gym2.jpg

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I have a mate in Bali and all the equipment in the gym is made of wood bro..steel bars and plates but wooden homebuilt benches n shit :lol: If needs must eh

Coconuts for DBs would be the ultimate, but damn that's just raw awesome in Bali.

Tom lee's pad? :lol: :lol: :lol: :lol:

man thats hardcore!

freggin lol, he looked like a small tanned version of you Big J :lol:

Conditioning 19/4

Deads

1x10 @60

1x5 @100

1x5 @120

2x4 @145

3x3 @170

Incline Bench

1x5 @60

3x4 @80

Dips

3x8 +20

DB Lunges

4x8 @40

Comments

Nice quick run through today, Calc noticed i'm still not locking my knees out up the top of deads should start filming these again from side on view so yall can see what i'm doing wrong. I think it's becuase I hyper extend at the top and exagerate the lock out that causes my knees to travel forward? Kind of annoying me now because unless i'm constantly thinking about it it's always going to happen.

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Conditioning another word for deload? hahah going hard bro!

Pretty much bro no difference I guess, I just usually always do 1-2 weeks cond work to prep the body for incoming slaughter esp for my Squats. Legs switch off after a week of doing nothing.

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Sheiko comp prep day 1 24/4

bench press

1 3 55% 80

1 3 65% 95

1 3 70% 100

2 3 75% 110

1 3 80% 115

1 2 85% 125

squat

1 2 50% 95

1 3 60% 115

5 3 70% 130

2 3 80% 150

2 2 85% 160

flat dumbell flies 5x 10 @30

good mornings 5x 5 @80

Prowler to cool down few sets at 80

Comments

Totally copy pasted all that to save time :-)

Wasn't sure about hitting 85% on the 1st session but hey all went very well everything seems to be holding together nicely. Bench felt very strong fast off the chest where Squats were a tad slower but happy with being comfortable around the 160's so early into a program.

Assistance 25/4

Sleds to warm up

Push Press 5x5 @80

Tricep extensions 5x10 @stack

Face pulls 5x10 @stack

CG Bench 5x5 @80

Reverse hypers 3x10 @10

Landmines 2x20 Long grip

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