Juggernaut Barbell

[M.T]

Assistance

Deads

5@70,120,160

2@200

5@160,120

DB rows

40@60

CG seated rows

10@40,50,60,70,80

Seated one arm rows

30@30

Ezi bar curls x50

DB hammer curls x30

Still mucking around prolonging my final squat session for Phase 1

[M.T]

сырье монстр Phase 1 day 22

Squats

1x5@60

1x5@100

1x3@140

1x2@160

1x2@180 B

1x1@200 B

6x2@180 B

Comments

Well that's that. 210 wasn't in me today sad to admit. 200 came up a bit rough so thought i'd rather double a weight I was more comfortable at and take a few days rest as Phase 2 kicks off next week so no deload straight into it. Feel pretty good with how this cycle went. Bench is back up to where it was at my peak and squats are getting there too. Really need a few days of sleep to catch up on some lost hours. Novice comp tomorrow should be fun.

[M.T]

Conditioning (Sunday)

HJP has inspired me to do some cond work and maintenance, so here goes.

1hour walk

Chins 5x5 @bw

Dips 5x8 @bw

Bench 50@bar

Squats 50@bar

Military press 2x25@bar

Pad work 2x5mins

Tyre flips 20@120kg

Good to get the gloves on again for the 1st time in a year or so. Really showed me how unfit I was though but the intention was to sweat and sweat I did. Think I could easily do this circuit in the AM and do my main lifts in the PM. Will give it a shot and report back.

[M.T]

сырье монстр Phase 2 day 1

Weight:102.4

Squats

5x2@170

1x6@170

Bench

8x2@120

GHRs 3x5

Stiff legged deads 3x10@bar

Russian twists 3x20@bar

Comments

Great buzz in the House tonight! 10 weeks out from CDs and people are repping PBs or close to and moving wicked weight around. PHASE 2 of raw monster kicked off with a bang, everything felt great with only 48 hours deload feels like a full week. Hoping this doesn't catch up with me half way down the program.

[M.T]

сырье монстр Phase 2 day 2

Deads

6x3@180

DB rows

4x10 @70

CG seated rows

4x12 @40 strict form

Lat pulldowns

4x12 @45

Comments

Waaa man that felt good to have deads back into a program. It's been about 2-3 months without having them as a staple in my iron diet so really keen to see if the break has helped me or starting from scratch. Was going to film my form for critique but decided not to for 180 but will do soon. Tried to keep very tight squeeze the lats sit right down into it and leg press the mother up. Worked well, grip was good managed to hook the whole lot. Will need to see if these will hinder my squats at all.

[M.T]

сырье монстр Phase 2 day 3

Squats

3x5@170 B

Bench

4x3@120

Leg press

10 each leg 20 together x3

Seated hamstring curls

20 each leg 40 toether x2

Lying leg curls

10 each leg 20 together x2

Comments

Crazy one today, thought I would rep out some weights. Felt awesome but very light headed after last bench set so kept the weights light and reps high for legs.

[M.T]

сырье монстр Phase 2 day 4

Squats

3x2@170

1x10@170 B

Bench

6x4@120 WW

DB flies

5x12 @10lb

Pull ups

3x10@bw

Ezi bar curls ss DB hammer curls

3x10@30kg - 3x22@20lb

Comments

Good night under the bar, chucking on a belt seems to help a great deal even lose which is awesome knocking on 12 reps with 170 never thought i'd be there anytime soon.

Bench was pretty hard tho. Didn't struggle until the 5th set so got a lift off for the 6th and felt much better and stable. Some serious volume from bench lately has left me rather sore so keen to rest that untl Saturday and do it all over again.

Highlight however was meeting Ben Franks and his tank coach Ed Cosner all the way from Texas, real nice guys got me in touch with some cats at Titan too 8)

[M.T]

сырье монстр Phase 2 day 5

Deads

5x4@185

1x3@185

Reverse hypers x30 @20

Lat pulldowns 4x12 @45

Comments

WRS (Would Rather Squat)

[drizzt]

B.O.A.D brah.

Drizzt is still at work and MT has finished his workout, walked home, and logged it #jealous

[OnlyHuman]

Just seen your vids. Great stuff :clap: :clap: :clap:

[M.T]

B.O.A.D brah.

Drizzt is still at work and MT has finished his workout, walked home, and logged it #jealous

Cut back short due to almost dumping out my spleen and tearing a sweet callus #eatsomeconcrete #usedtobeabletodead

Just seen your vids. Great stuff :clap: :clap: :clap:

Thanks bro, taking a page from the ole BB books.

[M.T]

сырье монстр Phase 2 day 6

Squats

10@170 B+ww for all sets

6@170

4@170

4@170

4@170

Bench

6x2@120

15@60

Leg press

12 per leg SS 20 wide @44 x3

Ab rollouts

3x10

1x15

Comments

Pretty tired today and hadn't recovered from deads at all so started on the back foot. Starting with 10 reps was stupid becuase that made me pretty buggered so next set could only manage 6 and that was tough so dropped it to 4 and sat a few sets at that. Assistance has been pretty hard and frequent (not logged) so atleast I can drop those if I continue to be fatigued all day.

Bench felt very strong too somehow which was nice. I hadn't changed my stance and set up was sloppy but just felt like ROM was cut in half and I could have gone all day with the doubles. Need to do some more core every other day and keep working the legs individually.

[M.T]

сырье монстр Phase 2 day 7

Squats

6x2@170

Bench

6x5@120 ww

DB flies

4x10@15lb

Comments

Another s*#tter today even with a sleep in and the day off. Squats were pretty tough but wanted to nudge them out without a belt. Went a few sets without shoes then chucked on my old pair when I got desperate. Bench was a bit better, started off slow then had big breaks which helped get through these monster sets.

[M.T]

сырье монстр Phase 2 day 8

Deads

6x5@180 B

WG pulldowns

4x12@40

Seated WG rows

4x10@40

Machine ab crunches

4x12@30

Comments

Deads were pretty sweet today once I chucked the belt on they came up much easier. Happy with that short assistance for back and I was done. Cutting out extra assistance days and sticking to the program has actually helped funny that.

[M.T]

сырье монстр Phase 2 day 9

Squats

1x3@180 B

5x5@170 B

Bench

6x2@120

Farmers walk

4 Lengths @55 per side

Comments

Glad this week is over, still not hitting the spot all week hope some more rest and eating will bring me back to life. Dropped the 6th set of squats just was too heavy today.

[M.T]

сырье монстр Phase 2 day 10

Squats

6x2@170

Bench

6x6@120 ww

DB flies

5x12@10lb

Ab wheel rollouts

3x10

Comments

Redemption week has begun! Felt so good today all I needed was a bit of rest, good start to the week.

[M.T]

сырье монстр Phase 2 day 11

Deads

6x6@185 B (last 2 straps no belt)

Lat pulldowns

4x12@40

DB rear delts

3x10@10lb

Comments

Well that went far better than expected quite happy today. Form was nothing to write home about, shoulders hunched a bit when I got tired most reps up until 4 were clean. Got a good sweat on and bar was grinding up against my sweaty legs making lockout harder so really need some talc from here on. Set 5 ripped an old calus and drew blood so strapped up and ditched the belt to finish off the session. Still rocking the less is more approach hench the brief logs. One more 6x6 to go thank the lord.

[M.T]

сырье монстр Phase 2 day 12

Squats

6x3@170 B

Bench

6x2@120 Last 2 paused

Comments

That was rough as guts tonight. Couldn't manage m 6x6 for squats and halved the reps and will come in again next week and get them done. No excuses here knee was pretty sore but just didn't bring my A game. Bench felt sweet even paused reps were no problem.

[M.T]

сырье монстр Phase 2 day 13

Squats

10x60

5x100

3x140

2x160

6x6@170 B

Bench

60x8

100x3

120x2

130x4

140x4 2 board

160x1 2 board

Comments

Can't really say how stoked I was to get those 6x6's done today! Took me 2 shots at it but tonight was worth the wait. Really felt comfortable with the weight from start to finish no issues which was a rare feel for me. Took the time to warm the hips up and wake up the core (as per video I linked) and worked an absolute treat. Every rep was either on or below parallel thanks to Papa Beast for the spots.

Since this was a catch up session didn't really need to do anything else infact I was pretty spent but thought I'd take advantage of the lift off from the boys so worked in with them and mucked around a bit. Just the start I needed to the week.

[OnlyHuman]

Can't really say how stoked I was to get those 6x6's done today! Took me 2 shots at it but tonight was worth the wait.

Good stuff :clap: :clap: :clap:

I'm jelly

[M.T]

Can't really say how stoked I was to get those 6x6's done today! Took me 2 shots at it but tonight was worth the wait.

Good stuff :clap: :clap: :clap:

I'm jelly

Cheers OH, bout time something went right for me.

[M.T]

сырье монстр Phase 2 day 14

Deads

5x70

3x120

2x160

5x5@200 (sets 3 onwards belt)

Lat pulldowns

4x12

CG rows

3x12

Ab rollouts

3x10

Egg prone holds 10 mins @2trays PB+1 tray

Comments

Deads were fine tonight. Not bad in fact better than last week but not great. Form needs a lot of work in particular not loading the bar before starting and knees not locking when bar is at the top. All old habits creeping back in but did walk away thinking that was a lot easier than I expected.

Bleeding in a bit more assistance now days since the body is coping a bit better. Not sure how I will split up my 5x5 bench and squats will be a very looong week. Good pump from egg prone holds should try it.

[M.T]

сырье монстр Phase 2 day 15

Bench

10@60

5x100

3x120

5x4@130

DB flies

5x12@15lbs

BB Pendalay rows

5x10@60

Push press

4x5@60

Comments

Pretty rough bench session. 5x5 wasn't there so cranked the 4's and had some help on the last rep, not too happy about that but it happens. Shoulder was fine and form wasn't bad just had no drive. Lift offs helps a lot thanks Magnum and BG.

[M.T]

сырье монстр Phase 2 day 16

Squats

10@60

5@100

3@140

2@160

180 x3,5,5,4,3,2 all belt

Leg press

160 reps in total @44kgs

CG bench

4x10@60

Bench lockouts

3@100

1@140

Comments

Playing safe thought I'd raise my safety's by 1 notch which was not a good idea. 1st set got 3 out easy then dropped too low on the 4th rep hit one side of the safety and bounced onto the other and couldn't recover from that so dumped it and took a wee rest. Gave it another shot and felt so sweet, form was tight and weight felt ok. Did that again wee bit slower this time no issues then anything after that was just too much. 3 reps was fine but more was just ugly and not good so dropped the reps and kept going until I could only do a double I pulled it there. 5x5 was not to be but just fell short of the 25 reps but it did feel good to have 180 on the back and I do usually open on that kind of weight so good sign I think.

Little bit of assistance in there finished off the legs and thought I could smash some lockouts but these are much harder than they look so didn't go over 140 (was hoping for 180). Solid week 6x6 and a 5x5 in one week pretty tough.

[M.T]

сырье монстр Phase 2 day 17

Paused Squats

6x2@160

GMs

10@60

3x10@80

Comments

Paused squats felt awesome thought I should chuck these in there. Heavy Bench was scheduled but wasn't happening warmed up to 100 and it didn't feel good, niggles with biceps and shoulder from yesterday had a part to play. Will hit it tomorrow.