Written by Team Juggernaut
Day 1
Well today is the beginning of the end, the last week of the Juggernaut Method. Let’s see where I’ve gotten.
Plyo Push-ups onto pad
- 3 x 5
Bench
- Bar x 20
- 135 x 10
- 185 x 8
- 225 x 5
- 265 x 3
- 305 x 2
- 325 x 1
- 345 x 1
- 365 x 1
- 390 (90%) x 6
I began this program 16 weeks ago with a working max of 425. It has been a tough adjustment for me to keep my technique strict, since I had spent so many years with a very ballistic style that is preferred by most throwers.
Chest Supported Row-Lots
Day 2
Box Jumps
- 5 x 2 at 47″
Squat
- Bar x 20
- 135 x 10
- 225 x 8
- 315 x 5
- 405 x 3
- 455 x 2
- 495 x 1
- 545 x 1
- 585 x 1
- 635 (90%) x 5
I started with a 665 working max 16 weeks ago, so this is pretty tremendous progress and there is a lot more in the tank. I think I have the leg/low back strength to squat this weight for 10 right now, but I need to improve my mid/upper back strength or tightness in my setup or both and also need to learn how to grind through weights harder. I felt like the fifth rep was folding my back in half, but when I looked at it on video it was barely any deviation from the previous reps, no I’m certainly not advocating squatting with poor technique but I had at least one more rep that I could have done here before things got too ugly and if I want to be an elite level raw squatter, which I do, I need to grind those extra reps out.
Day 3
Military Press
- Bar x 20
- 95 x 2 x 8
- 135 x 5
- 155 x 5
- 185 x 2
- 200 x 1
- 215 x 1
- 235 x 5
I began this program with a max of 225 x 1, 16 weeks ago. Today was definitely the best my press has felt and it was the perfect time for it to feel good.
Lat Pulldowns-Lots
Day 4
Seated Box Jumps
- 3 x 3 onto 40″ wearing 30 pound vest
Deadlift
- 135 x 10
- 185 x 8
- 225 x 5
- 275 x 5
- 315 x 5
- 385 x 3
- 455 x 2
- 495 x 1
- 545 x 1
- 600 x 7
600 pounds was my one rep max to begin this program.
Chad will be competing in his first-ever powerlifting meet October 23.
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