Tag Archive: juggernaut


Sept 29, 2015

Did this at the office gym, and they don’t have an incline bench, so I had to use the smith machine. boo.

warmup: nada

Closegrip Incline Press (shallow incline, 2 min rests)

bar x 5
bar + 50 x 5
+90 x 5
+115 x 8
+115 x 8
+115 x 8
+115 x 8
+115 x 10

Horizontal Rows (30-45 sec rests)

15, 12, 12, 8, 10

Superset: Hammer Curls & DB Shrugs & V-Bar Pushdowns (2 min rests)

40s x 10 / 100s x 12 / 8 plates x 15
40s x 10 / 100s x 12 / 9 plates x 15
40s x 12 / 100s x 12 / 10 plates x 20

post: 15 min LISS

Sept 26, 2015

I will be making some changes to my training soon. More to follow on that. Arguably, Strongman season is over, but the weather is still nice enough to do events on the weekend. For now. Canada often laughs at your nice weather plans.

Bit of a hybrid day today. Presses, farmers, assistance

warmup: side raises with slow negs, Cuban presses, one arm shrugs; shoulder capsule stretches

Axle Press from rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
*wrist wraps on, practiced my push press*
120 x 5
130 x 5

Farmers Walks: going for distance

130/hand – 75 ft, 180 degree turn, back 75 ft
180/hand – 75 ft, 180 turn, back 55ish feet. distance PR

notes: big improvement over the last time I went for distance.

Log Press

80 x 3
90 x 3
105 x 8
105 x 8
105 x 8
105 x 8
105 x 8

Widegrip Pulldowns (approx. 30-45 sec rests)

90 x 15
105 x 15
120 x 15
135 x 15
135 x 15

Didn’t go crazy with volume, I will go back and do more pressing tomorrow

Sept 22, 2015

let’s put in some work tonight. I didn’t time my rests, I just waited until I had stopped breathing heavy, or my low back stopped throbbing, or whatever the situation may be

warmup: foam rolled IT bands, adductors, piriformis

Deadlifts (SABOs)

160 x 5
200 x 5
*belt on*
240 x 3
265 x 8
265 x 8
265 x 8
265 x 8
265 x 8

notes: low back was sore the first few sets, by the third set with my belt on, it had loosened up

more warmup: dorsiflexions

High Bar Squats (Romaleos, SBDs, belt on)

190 x 5
225 x 5

took a break for more warmup: TKEs

260 x 6

notes: on my last set I was trying to rep it out, and noticed I was falling forward too much, so it helped me pick my followup assistance movement

Good Mornings

135 x 9
135 x 10
135 x 8
135 x 8
135 x 8

notes: I don’t do these often enough, so I experimented with how wide apart my feet were, looking for the sweet spot.

it was getting late, so I went home after this

Sept 15, 2015

pre-warning: tonight was complete shit. didn’t hit my numbers. oh well, shake it off and come back again the next time.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Axle Press from rack (2 min rests)

20 lb axle x 5
70 x 5
110 x 3
130 x 1 strict
150 x 1 strict
160 x 1 strict
175 x FAIL, fail, fail, fail, fail, fail

notes: seriously, I went after the 175 lb axle like 10 times, failed every time. strict didn’t work, went to push press, realized I set the rack too high to get in a good dip. reset the rack height, STILLLLL could not get it to lockout, triceps started failing me. I frickin tried, over and over. not enough leg drive… I had a deep tissue massage on arms yesterday, maybe I was recovering from that… I also did pressing 2 days ago… who knows. at any rate, it didn’t happen.

Log Press (clean once, then press; 2 min rests)

80 x 5
95 x 3
115 x 1
120 x 8… rest 30 sec… 120 x 4

notes: AHHHHHHH!!!! My goal was 12 reps, did not hit that. Maybe the axle struggle wore me out, maybe it is simply indicative of not being a good pressing day, whatever! log press fail.

6 Way Raise (30 sec rests)

10s x 6
10s x 6
10s x 6

Widegrip Lat Pulldowns (60ish sec rests)

90 x 10
120 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

notes: even though I went thumbless grip, my biceps still felt pumped after this. odd. maybe my arms were actually stressed out from the massage

Superset: DB Curls & Band Pushdowns & Cable Face Pulls (2 min rests)

22.5s x 16 / 30 pushdowns / 45 x 16
22.5s x 17 / 30 pushdowns / 45 x 15
22.5s x 15 / 24 pushdowns / 45 x 12

notes: I might have gone too heavy on face pulls and pushdowns (thick band). contraction wasn’t great, and it was fairly heavy. would have rather gone lighter and squeezed harder.

ah well, move on.

Sept 13, 2015

warmup: foam rolled upper back, prone spinal twists, slow neg side raises, Cuban presses, one arm shrugs

Closegrip Incline Press (30 degree incline, Swiss bar, short rests)

62 lb bar x 5
104 x 5
124 x 3
144 x 1
154 x 12

Horizontal Rows (30 sec rests)

10, 10, 10, 9, 9

Seated Smith Machine OHP (90 sec rests)

bar x 8
bar + 50 x 4
+70 x 4
+90 x 4
+110 x 4
+120 x 4
+130 x 4
+140 x 4
+150 x 2

Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns (2 min rests)

35s x 12 / 240 x 12 / 15 pushdowns
35s x 12 / 240 x 12 / 15 pushdowns
35s x 12 / 240 x 12 / 15 pushdowns

notes: triceps were still fresh, so I did a twist on every pushdown rep at the bottom

Sept 11, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (2-3 min rests, SABOs)

200 x 5
240 x 3
280 x 1
*belt on*
300 x 11

notes: could have squeezed out a few more maybe, in retrospect.

High Bar Squats (2 min rests, romaleos, BDs)

*belt on*
220 x 5
255 x 3
290 x 4

notes: I stopped because my left knee was giving me a lot of grief. I probably should have warmed up the knee better first, because by the time I got home after the workout, the knee felt fine again

hyperextensions (30 sec rests)

10, 10, 10, 10, 10

hanging knee raises (30 sec rests)

8, 8, 8, 8

notes: hanging was just as much of a test of my shoulder health as anything else. felt good.

Sept 8, 2015

enjoyed the long weekend, now back at it. I wanted a quiet gym with no one in it, just clear my head. so I went to the office gym after hours. they don’t have an incline bench setup, so I had to use the smith machine.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Smith Machine Incline Press (30 degree incline, 1-2 min rests)

bar x 5
bar + 95 x 5
+110 x 5
+120 x 10
+120 x 10
+120 x 10

Horizontal Rows (30 sec rests)

12, 9, 10, 8, 7

Smith Machine Shoulder Press (90 sec rests)

bar x 6
bar + 70 x 6
+90 x 6
+100 x 6
+110 x 6
+120 x 6
+130 x 6
+140 x 2

notes: failed once I put 140 on the bar

Superset: Hammer Curls & Cable Upright Rows & Band Pushdowns (2 min rests)

35s x 12 / 8 plates x 12 / 15 pushdowns
35s x 12 / 8 plates x 12 / 15 pushdowns
35s x 12 / 8 plates x 12 / 15 pushdowns

notes: the band was not thick, so I twisted my hands at the bottom of the pushdown so I could squeeze the triceps harder

Sept 2, 2015

Still sooo lazy. Boo, bad me.

warmup: low back stretch, foam roll upper back

Deadlifts (3-5 min rest, stretching low back the whole time)

160 x 5
220 x 5
250 x 5
*belt on*
270 x 10
270 x 10
270 x 10

High Bar Squats (2-3 min rest)

*belt on*
205 x 3
240 x 3
275 x 6

Reverse Hyperextensions (short rests)

5, 10, 8, 12, 4

notes: I was talking to ppl between sets, so my rest times were all over the place

I would have done more, but the gym was closing, so I had to wrap it up.

Aug 31, 2015

Sunday was lazy. Bad me.

Back at it.

no PWO, experiment

warmup: slow iso hold side raises, Cuban presses, 1 arm shrugs, foam roll armpits, foam roll upper back, shoulder capsule stretches

Closegrip Incline Press (swiss bar, 90 sec rests)

62 lb Bar x 8
124 x 10
124 x 10
124 x 10
124 x 10
124 x 10

notes: I figured Swiss Bar would be easier on my shoulders. It was! But I don’t volume my incline very much (low rep kinda guy), nor do I closegrip it, nor do I hammergrip it, so I got FUKKKKKn tired. Will adapt.

Horizontal Rows (30 sec rests)

15, 12, 10, 10, 10

notes: got tired fast! felt like a wuss

Smith Machine Seated Press (90 sec rest)

bar x 8
bar + 50 x 8
+60 x 8
+70 x 8
+90 x 8
+100 x 6

Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns

30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes

Then work called me away. Life of a hustla.

How did the no-PWO work out for me? Strength seemed ok, but I got a massive headache during the Rows, lol. Damn you caffeine! I might cycle off caffeine during a deload.

Aug 27, 2015

Got started late, no time to warmup. F it, let’s go.

Strongman gym, meaning I didn’t track the rests, lol.

Axle Press from the Rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
140 x 5
150 x 3 push presses

Log Press (clean it once, then press reps)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

6-Way DB Raises (short rests)

10s x 5
10s x 5
10s x 5

Widegrip Pulldowns

90 x 15
105 x 15
120 x 15
135 x 15
135 x 10

Superset: DB Curls & Band Pushdowns & Cable Face Pulls

22.5 x 15 / 30 pushdowns / 30 x 20
22.5 x 15 / 30 pushdowns / 30 x 20
22.5 x 15 / 30 pushdowns / 30 x 20

Screw you ab work. I am tired and going home, lol.