Juggernaut Barbell

[M.T]

5x5 Week 2 Day 3

Squats

5@60

5@60

3@100

5@135

5@145

5@155

5@165 Belt

5@175 Belt

Bench

5@60

5@80

3@100

5x5@115

BB Rows

5@60

5@80

5x5@95

Assistance

Standing crunches

4x12@40lbs

Stiff leg deads

8x5@60

Incline Bench press

7x5@60

Ezi bar curls SS concentrated hammer curls

Comments

Weight has gone up to 104 this week for an average of a kilo a week increase since I started 5x5 which is kind of where I want to go. I wouldn't mind hitting 105 maybe a tad over and pull it back for the next cycle. Have got into a good pattern of using the rest days for resting and beefing up my working days with the prescribed work and some assistance work. Besides my dead day where I just want to go home and cry it doesn't feel too hard thus far so will keep at it.

Squats were weird today. Felt great sure the 155 beltless was probably my toughest set for the day, so chucked on a belt for the remaining sets and no trouble at all. Tad worried about this but I'll just keep going as far as I can without the belt and chuck on when needed.

Bench was good aswell. Nice weight to start pausing a bit, think they were around a second but better than nothing or TnG. Video inbound.

[M.T]

5x5 Week 3 Day 1

Squats

5@60

5@100

3@140

2@160

5x5@180 Belt

Bench

5@60

5@90

3@100

5@110

5@115

5@120

5@125

4@135

BB rows

5@60

5x5@80

Comments

Super chuffed to get my first 5x5 @180 finally, have attempted it twice now I think Was not looking forward to this one at all today but got there and just went for broke. Warm ups were great kept them shorter than normal to get max energy for the top sets. 1st 3 were my fastest sets to date on this, 4 and 5 slowed down but even then only the 5th was a grind very happy....

...Then came bench. Was pretty tired and elbow was proper sore by this point. Couldn't get my last rep out @ 135 lost tightness and on top of pain and fatigue wasn't going to happen. In saying that I do like having heavy bench after big squats as it gets me used to benching tired.

Was a little rushed for time so cut it after Rows.

[M.T]

5x5 Week 3 Day 2

Squats

5@60

5@100

2@140

5x5@150

Push press

5x5@60

Dead

5@60

3@110

2@150

1@190

3@225 Belt + straps onwards (miss load)

5@215

5@215

5@215

4@215

3@150 No B/S

Chest supported rows

10@20

10@30

5@40

Comments

• Squats went well tonight without the belt. Don't want these to be going too much heavier before deads but not much longer to go before they drop so will keep at it.
  
• Deads were rubbish, mix of bad form and heavy arse weight wasn't nice at all. Miss loaded the 1st set and couldn't manage 5x5 but did try pretty hard. Had to be a sissy boy and use straps which I was not too happy about but girly hands don't heal too well and still sporting a nice torn callus from ruthless last week. Has been a while since I felt like I pulled up until there is nothing left at all, good feeling that is. Tough night need rest.
  

[Big john]

bro...squats are looking tank, wish i could say the same for mine Lol

[M.T]

Thanks brah! Wish my deads felt tank too :cry:

[M.T]

5x5 Week 3 Day 3

Squats

5@60

3@100

1@140

5@150

5@160

5@170

5@180 Belt

5@190 Belt

Bench

5@60

5@80

3@100

5x5@125

Pendlay rows off 1 inch block

5@60

5@80

5x5@90

Stiff legged deads off 1 inch block

4x5@80

Super setted

Incline bench

4x5@60

Comments

[*]Hammered today no idea how I got those squats out. Not so much body wise but sleep has been rubbish past few nights and really taking a hit during the day as a result. Should mention I have finally got into see a massage therapist to work on my many issues, most immediate ones being the shoulder and elbow. One session and both are all but gone and on the mend which is fantastic. Also with this I am getting as much knowledge I can around how to maintain my body and work on obvious weak points. At this point looks like lower back is lagging the most where middle is the most developed followed by top, stupid for thinking they all grew at the same rate I guess and can see this is due to where I load my back in squats and Deads. So bit to take away and work on, but good to know these things now not week before Nats. Next session will address lower half which I hear is the worse in the pain dept.

[*]Squats were not as fluid as Mondays session. 180 was pretty slow and tough, more like the 5th set the other day. So dropped the top set by 5kg to 190 and although that felt pretty ave it actually turned out alright on video so i'll chuck that up soon.

[*]Again pretty smoked come bench so they weren't too good but got them all out with no pain and ok form so happy I guess.

[M.T]

5x5 Week 4 Day 1

Squats

5@60

5@100

2@140

1@160

1@180

5@190 Belt + ww onwards

4@190

3@185

Bench

5@60

5@80

5@100

5@110

5@120

5@130

3@140

BB rows

5@60

5@80

5@90

5@100

5@110

Super setted

CG Bench

5x5@60

Incline crunches

Knee lockouts against blue band

Comments

• Very tough one tonight, not quite strong enough just yet.

[M.T]

Assistance

Standing weighted crunches

Incline sit ups

Rotator mob

Band pushdowns

Sleds forward and back

Reverse hypers

Concentrated curls + Hammers

Comments

• More of an active recovery day and getting some blood flowing, and I felt stink for missing nearly every set last night lol.
  

[M.T]

5x5 Week 4 Day 2

Squats

5@60

3@100

2@140

3x3@160

Pin press

5x5@70

Deads

3@70

3@120

2@160

1@200

25@220 Belt (30-45sec rest between each rep, no more no less)

Chins

3x5@bw

Hanging leg raises

3x10

Comments

• Squats were heavier than heavy tonight. Not exaggerating some of the toughest sets this cycle.
  
• Smashed Pin press and warm ups for deads were great. I knew no way was 5x5 @220 there but I did know 25 reps would be, so decided to break it up and rest very briefly between reps and keep going until I got there. With some help and encouragement from Magnum actually wasn't as hard as I thought. Hard yards tonight, off for dinner somewhere dirty and greasy.
  

[M.T]

5x5 Week 4 Day 3

Squats

10@60

5@100

3@135

5@155

5@170

4@180 Belt too tight lost breath

5x1@190 Belt (1min siesta's between reps)

1@200 Belt (dropped Warren a present)

5@180 Belt

5@140

10@100

Bench

10@60

5@80

5@100

3@120

5x5@130

10@100

10@60

BB rows

10@60

5@80

5x5@100

DB concentrated curls

3x20@20lbs

BB curls

3x10@20kgs

Comments

• Probably doesn't sound like much but that took exactly 3.5 hours to complete. Mainly due to squats being real bad. Haven't had the grove all week for these, just a write off. Added in some volume in because I felt fine with lighter weight and no injuries so thought why not. Speaking to Warren and to get the most out of a 5x5 program I shouldn't be breaking it down to singles so I will stop that now. Many sets in there recorded most even the present for Warren :laughing:
  
• Bench was real good today. Had the grove and just kept going the whole 5 sets. Last 3 probably had some arse lift which I am trying to work on and I always get called up for that at comps. 25 reps at 130 pretty chuffed.
  
• Did a lot of band work in between the rows and bench there mainly working on rear delts and tris, up to 30 reps each repeated about 4 times got HR right up there.

[M.T]

Saturday highs.....and lows.

[M.T]

5x5 Week 5 Deload

Squats

10@60

5@100

5@140

3@160

1@180

3x3@190 Belt

Bench

10@60

5@80

3@100

3@120

3@140

Bb Rows

5@50

5@80

3@100

Dips

5x5 @bw

Comments

• Felt like a Power lifter today which was a weird feel. Very solid base on squats, got cocky on 3rd rep of set 2 and lost tightness but the rest were easy as.
  
• Bench was great, no niggles or tiredness nothing holding me back now. Bit slack on the sup work tonight too cold for that nonsense.
  
• Oh also weighed in over 105kgs now so will look to pull that back soon. Just when I was having fun eating rubbish all week.

[M.T]

5x5 Week 5 Deload

Push Press

5@60

3x3@70

Deads

5@70

5@110

3@150

2@190

3x3@220 Belt

Face Pulls

4x12@20lbs

AB Rollouts

4x12

Comments

• Not bad after a deep tissue massage, Kilo down, Session done under an hour, Deload, No more 5's can't complain.

[M.T]

Assistance

Standing Crunches

4x15@40lbs

Rear Delt Band Work

Floor Press

10@60

5x5@100

10@60

OH Log Press

5x5@60

Log Kurlz

4x10@log

Lat Pull Downs

4x12@40lbs

Reverse Hypers

3x10@20kgs

Comments

Good blood flow session if anything. Keeping it light though props to the boys that can floor press more than 100kgs, that shit is tough.

[M.T]

5x5 Week 5 Deload

Squats

5@60

5@100

3@140

3@160

3@180 Belt

2x1@200 Belt

1@180

Bench

5@60

5@100

2@120

3x3@130

Pendalay Rows

5@60

5x5@100

Decline Crunches

3x10

Comments

• Not a good sign when Squats don't come off on a deload week. Felt very heavy and never got comfortable with the weight on my back, kept adjusting and feeling imbalanced nothing like Tuesdays Squats.
  
• Bench was good, feeling really strong on this lift with the body getting looked after and kinks getting ironed out.
  

[M.T]

5x5 Week 6 Day 1

AM Car radio

Sleds 5mins

skipping 5mins

GM's 3x8@60

Lunges

Frog jumps

PM

Squats

10@60

5@100

3@140

1@180

3x3@195 Belt

Bench

5@60

5@100

3@110

3@130

3@145

Pendalay Rows

5@60

5@100

3x3@110

Dips

Hanging leg raises.

Comments

• Good news is I fell deloaded now. Bad new is weight getting cray (106.7) so adding in some additional GPP or car radio work to pull it back along with a steady diet of course. Been living the high life for too long I think.
  
• Today felt sweet. Squats were fluid and bench is coming up nicely.
  

[M.T]

5x5 Week 6 Day 2

Push Press

5@60

3x3@70

Deads

5@70

5@120

3@170

1@200

1@215

3x3@230

Chins

4x5

Floor Press

3x10 @60

Chest supported rows

10@20

3x5@40

5@20

Comments

• Finally getting some confidence to go beltless on the top sets. Though looking at the film form took a hit. Can't stop hunching the weight up and loading the upper back instead of lower. Can see head was down for starters if others have tips please do share.
  
  

[M.T]

5x5 Week 7 Day 1

Squats

10@60

5@60

5@100

3@140

1@180

3@200 Belt

Bench

10@60

5@100

3@110

3@130

2@145 (+1 assisted)

BB Rows

10@60

5@80

5@100

3x3@120

From below knees

3x10@60

Chins

5

4+10kgs

5

Comments

• Hey I'm back! Nah just had some time off with cold, which lead well into a deload for the Novice comp last week but the night before I had a pretty bad back spasms in my lower back and rendered me immobile for Friday night and came right Sat arvo. Very weird but anyway back in today running on 1 rusty cylinder but still got some form of weight moving which was nice.
  
• Squats were pretty great until 180 single, had a lot of torque on my right knee when getting it up and really pinched a nerve. Being the idiot I am went 200 anyways and got them out but pulled it there and moved on.
  
• Bench got moving alright. This week stays the same as last which is good, 150 isn't there just yet. Lost tightness on my 2nd rep of 145 and gased me out for the 3rd and needed a spot. So rest tomorrow and should be much better Weds deads I hope :pray:

[M.T]

Assistance (kind of)

Front Squats

5@60

5x5@80

Push Press

3x5@60

Single leg press

3x10@44kgs

Leg press (wide)

3x10@44kgs

Tri push downs (band)

3x20

Comments

Just testing the knee out today, PASS.

[M.T]

5x5 Week 7 Day 2

Deads

5@60

5@100

3@140

1@180

1@220

2@235 Belt

Push Press

5@60

3x3@80

Chest supported Rows

10@20

10@30

5@40

8@40

8@40

6@40

DB rear delts

3x8@20lbs

Comments

• Silly me thinking I was ok to come in straight after one of my worse massages to date. Head was there but legs were not, coming in to finish off deads tomorrow. Good back session with BG though.
  

[M.T]

5x5 Deads continued...

Deads

5@70

5@120

3@170

2@200

1@220

3x3@235 Belt

CG Bench

10@60

10@80

3x5@100

CG Chins

4x5 @bw

Comments

• That felt much better.
  

[M.T]

5x5 week 7 Day 3

Squats

10@60

5@100

3@140

1@160

3@170

3@190 Belt

1@205 B

2@205 B

1@180

Bench

10@60

5@100

3@120

2x3@140 Wrist Wraps onwards

2@140 Needed help on 3rd

1@140 Made up the rep.

5@100

Assistance

Pen Rows

10@60

3x5@100

AB Wheel Rollouts

4x10

Comments

• Solid 3 hours there all up not bad. Lined it up with the boys to rock in round the same time and help eachother out, worked a treat. Had BG smashing 280, Zane on the 255's, Phedder rocking the gear, Drizzt on the car Radio buzz very good way to spend the morning I thought. Squats finally felt strong, with cold out the way and legs recovered from DEEP tissue massage the only thing I could note was right knee still tweaking on the heavy sets and playing on my mind when going for that extra rep. 1st go at 205 was terrible! Didn't set up right and rushed out the rack so one was enough. Had to make up the 3 reps total so had another shot which was much better but still pretty darn heavy. Thanks to the spotters being close by did help me go for it more.
  
• Bench was pretty tight even after all that. Didn't have too much trouble with 140 until I lost tightness on the 3rd rep of last set and stalled half way up, so gave it another crack soon after to round off the sets + reps. Vid to come when I can be arsed.

[M.T]

Pre/Rehab

Single leg Extn 10@30kgs

Pistol Squats x5

Lunges 15

Bulgarian Split Squats x5

Rinse repeat x3

SSB GMS

5x5@60

SSB Squats

5x5@60

Snatch Grip Deads

5@60

3x5@80

DB hammers

Machine curls

Tricep pushdowns

Comments

• Nothing heavy today main goal was getting in working the joints and keeping things happy. Kept back tight and good form for all exercises, bout as taxing as doing sloppy heavy weights.
  

[M.T]

5x5 week 8 Day 1

 

Squats

10@60
5@100
3@140
1@180
2x3@200 Belt
2@200 Belt

Bench

10@60
3@100
3@120
3@135
2@147.5

Paused
3x5@100

Pendlay Rows

3x8@60
5@100
2x3@100

Lat Pulldowns
4x12@30kgs

Face Pulls
3x12@30lbs

 

Comments

Feeling pretty good for taking Monday off and rested with a touch of fatigue in there, good place to be. Squats were proper hard tonight, so damn close to 9 reps of 200 but wasn't going to happen. Infact knee all but gave out before warming up on the bar just doing air squats. Nearly called it there but found with a bit of weight on the back it was ok so long as I had very tight form (which I don't often do you see). Back felt better on the top sets just didn't have the leg drive needed.

Bench was pretty hard tonight too. 135 was pretty slow so wasn't looking forward to 147.5 but gave it a go and to my surprise 1st 2 reps were pretty fast (for me) then just had enough and didn't go the third.

[M.T]

5x5 week 8 Day 2

 

OHP
 

5@60

3@80 -missload
 

3x3@85

Deads

5@70
 

3@120
 

3@170
 

1@200
 

1@220
 

3@240 Belt
 

2@240 B
 

0@200

Front Squats

5@40
 

3@70
 

1@100 missed 2nd

 

Comments

Just very de-motivated tonight, 2nd set of deads broke my spirit and didn't really achieve much after that.