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Thread: NR 2012 Training Log

  1. #21
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    Well, I've read the Juggernaut Training Method by Wesley Smith, and after mulling it over I'm gonna give it a run.... It's like a drawn out version of 5/3/1 with the exception that most of the work is geared towards improving your total strength by improving maximum reps with weights in the 75%-90%. Still basing each day of Bench, Squat, OH Press, and Deadlift......

    Instead of the 5/3/1 wave being a week of 5 rep, a week of 3 reps and a week of 1 rep. Juggernaut uses a wave of 10 reps, a wave of 8 reps a wave of 5 reps and a wave of 3 reps. Each # set wave last 4 weeks (3 + deload) with each week as the weight percentages go up the sets go down,,,

    As an example" 10's wave would be week 1- 5 sets of 10 reps at 60%, week 2- 3 sets of 10 at 67.5% and week 3- 1 set of max reps at 75%, and week 4 (deload) being 3 sets of 5 at 50-60%.. Than you take your calculated 1RM from week 1 and use them to start the second wave of 8's. The 8'z wave will be using a higher % the same set scheme, but only using 8 reps... Wave 3 is 5 rep wave, and finally wave 4 (month 4) is the 3 reps wave. Finishing off with max reps at 90%.

    The sets stay the same every month. What progresses is the weight % goes up, and the reps go down.

    The main interest to me is working of %'s and tracking progression......
    I'm trying to not give out to much information... the ebook is only $20 at elitefts.com


    To be honest, the only thing I'm questioning is when I lay out the numbers it doesn't appear to be very challenging though the 10,8, and 5 waves. The more I think about it the more I feel that may be a good thing. Allowing me to focus more on the intensity of the accessory work.... and the accessory work is really what spawns new gains. IMO... If you waste all your energy on the 4 lifts it's hard to work on your weaknesses as well...

  2. #22
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    Give it a try and see how it works for ya. For me higher reps is pointless b/c even with lower weight I gas quickly. I'm just not made for endurance anything but I it took a while for me to figure that out.

    I say keep a log and see if it works better for ya than your previous programs.

  3. #23
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    Thanks BI... I will....

    I'll also admit that some of my best training cycles have come from rep ranges of 5, 3, and 2 with set up to eight with working set percentages anywhere from 80 to 90..... however those 8 and 12 week cycles are VERY taxing, and I need a break..... There's no way to work with those numbers year round.... but they are effective....
    Last edited by no_refills; 02-15-2012 at 12:14 AM.

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    Juggernaut wave 1 week 1 (60%x10x5) Bench

    warmup: jump rope, arm circles, arm dislocates, jumping jacks, seal jacks, OH squats w/dowel


    Bench: 135x10x2, 175x10x5
    Chest Support db rows: 35x15, 35x15, 40x13
    Dip (BW) x30, x24, x21
    Ab wheel x10x3
    Curls cbl off bench 55x16, 65x12, 65x11

    Upper body cardio. 100lb heavy bag bodyslams AMAP (didn't count 'em. did them till I couldn't lift the bag anymore)

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    That Juggernaut method sounds rough. I'm looking forward to reading your log!

    Arm dislocates? That sounds bad
    Pain is weakness leaving the body.
    The Few The Proud.

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    2/16/12 Deadlift

    Sled pulls (35yds) 45x4, 90x6
    Good Mprnings 165x10x5
    Leg Ext 1-leg 55x12x3
    Step Ups BW 15x3

    T-K-E grn band 20x2


    This should have been a deadlift day... Instead I think I 'll do 1 wave of GM and 1 wave of Deads. So my
    10 rep wave - GM
    8 rep wave - Deadlifts
    5 rep wave - GM
    3 rep wave - Deadlifts

    This should keep me fresher... I could already tell after my 3rd strait week of deadlifting I needed a break...

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    Looking good n_r
    Pain is weakness leaving the body.
    The Few The Proud.

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    2/18/2012 Press

    warmup: jump rope x200, jump jax x50, seal jax x50, bw squats x25, lunges x10e, arm circles, x25, arm dislocates x25, y-t-l-w x10x2


    Military Press 95x10x5
    Pullups neutral grip x12, x12+4 lat pulls, x10+5 lat pulls
    Side laterals 30x10x3, 30x8
    Face Pulls 60x12x3
    Tricep Ext. 75x12x2 (drop set) 60x15-50x5-40x5

    Shoulderhorn 5x12x2

    I must be really out of condition, because I was pooped after the warmup. Took MP to get my breath back...

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    Quote Originally Posted by no_refills View Post
    .......
    This should have been a deadlift day... Instead I think I 'll do 1 wave of GM and 1 wave of Deads. So my
    10 rep wave - GM
    8 rep wave - Deadlifts
    5 rep wave - GM
    3 rep wave - Deadlifts

    This should keep me fresher... I could already tell after my 3rd strait week of deadlifting I needed a break...
    Agree, this should def keep you fresh and ready to pull during those weeks.

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    Quote Originally Posted by no_refills View Post
    2/18/2012 Press

    warmup: jump rope x200, jump jax x50, seal jax x50, bw squats x25, lunges x10e, arm circles, x25, arm dislocates x25, y-t-l-w x10x2

    I doubt I would be able to lift after such a warm up ....
    Pain is weakness leaving the body.
    The Few The Proud.

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