The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
James' Training Log - Juggernaut Method
 

atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

Thanks Kev and Snap!

20 March
Squats:3*3*265, 3*3*285, 2*3*315
OHP: 3*3*140, 3*3*150, 2*3*170
Deads: 3*365, 3*410, 8*460

Band pull aparts and shoulder rotation help a lot. I think I'm going to only front squat on one of my days to see if that helps out some. I was OK until my last4 sets of squats and my shoulders were just killing me. It's OK once I get started though.

Deads went well. I filmed these and noticed that I got lazy with them but part of it is the camera angle too. The last rep for sure is suspect. No good mornings tonight as I was just exhausted and wanted to give my shoulder a break.

james

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

Page 2 already? Man, things happen fast in the O35s.

23 March
Squats: 5*280, 3*320. 8*365
OHP: 3*3*135, 3*3*155, 2*3*175
DB Rows: 4 sets to failure with 140 (no straps)
Pendlay rows: 5*225, 235, 245, 255, 265,

Took a wider grip with the bar for all my sets save my last one. This helped my shoulders out a lot and they were only sore after the last set. That is progress. Nailed 8 reps for 365 which puts my max at 450 in theory. That would be very cool (understatement) and I'm making decent progress so far this year.

I skipped out on DB press and went for OHP using the table again. I supersetted these with DB rows. I can get 5-8 per set now with no grip issues. The DB is awkward though and it doesn't balance very well which gives me a challenge. I ended with Pendlay rows because I like them so much. I did band pull aparts and shoulder dislocations in between my squat sets to warm up my shoulders.

james

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kpsnap
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Join date: Feb 2010
Location: Colorado, USA
Posts: 6935

What size chucks are those? I wear a 4.

Serious reps at 460 lb! My only comment is that you don't bring your hips through much. I really think that's a huge part of my lockout.

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

LOL....those are 11.5's. But I'm also 6 foot 2 so I wouldn't be able to balance on size 4s. Agree on bringing the hips through. I think it's because I was repping out. I tend to get sloppy sometimes when I have a number goal.

james

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punnyguy
Level 3

Join date: Mar 2009
Location: California, USA
Posts: 1562

6 foot 2? That is decidedly not a powerlifting build. You should get some sort of multiplier coefficient for your squat numbers...

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

Haha....that's no lie PG. I'm tall and skinny by nature and it definitely has its challenges.

25 March
Front squats: 3*3*185, 3*3*205, 1*3*225
OHP: 3*3*135, 3*3*155, 1*3*185
Pendlay rows: 5*225, 245, 255, 265, 275
Lying tri ext: 4*5*90lb +ex curl bar weight

I wrapped for front squats today and everything felt much better. I'm thinking that my knees are just not strong enough which is why the wraps help so much. I've always had skinny legs and my knees seem to be my weak point in the chain so to speak. The wraps are helping me to overcome that by giving me that extra support.

james

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

I never wrapped for front squats...good idea

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sundown
Level 2

Join date: Mar 2012
Location: Armed Forces - Europe
Posts: 48

[quote]atypical1 wrote:
Nailed 8 reps for 365 which puts my max at 450 in theory.

How do you calculate this to gauge your theoretical max from 8 reps. I have heard of this before but don't know how to do it. (that's pretty badass squat by the way)

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ecogenx
Level 1

Join date: Oct 2007
Location: New Hampshire, USA
Posts: 4669

Great lifting AT1. Your squats,rows and OHP are all looking impressive.

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

Matty - Yes, I'm definitely a fan of wrapping up for my squats now and that includes both versions and all working sets.

Sundown - T1RM = weight used for set x reps attained with weight x 0.03333 + weight used for set. Thanks for stopping by.

Eco - Thanks! That means a lot coming from you.

james

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

Yep I generally didnt wrap for anything but max lifts, but I wrapped today for the 315, and it felt a shit ton better.

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6618

nice work - OHP and pendlay

needless to say the squats and pulls are amazing too

6'2 is a long way to squat

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sundown
Level 2

Join date: Mar 2012
Location: Armed Forces - Europe
Posts: 48

Thanks for that info. I am always impressed and usually learn something here.

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

Thanks Kev. Yes, it's a long way to squat, thanks for the reminder. But it makes nailing the weight that much more satisfying.

Sundown - Not sure you should impressed and I'm humbled that you're learning something.

james

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

27 March

Squats: 2*3*265, 2*3*285, 1*3*315
OHP: 3*3*135, 3*3*155, 2*3*175
Deads: 5*365, 3*425, 6*485
Dragon flags & hanging leg raises

Short and sweet.

james

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425



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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6618

awesome work.
very solid all around

dragon flags are just mean.

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9136

x2 very impressive pulling

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

30 March

Squats: 3*3*275, 3*315, 1*365, 405
OHP: 3*3*135
DB Rows: 3*f*140
ab work

Short session today. It's officially a deload week for me and I need a bit of a break so I took it easy. I did put up 405 again and filmed it this time and I'll post the vid later when I get home. Depth looked good which was a concern of mine and it was nice to put that on my back again. I think that's why I'll do every deload since I'm not doing the volume.

james

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atypical1
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Join date: Nov 2008
Location: California, USA
Posts: 2425

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bulldog9899
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Join date: Jan 2010
Location: Indiana, USA
Posts: 4281

^^Nice

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

Thanks BD. 405 is a big milestone for me and it's nice to know that I can now go in and squat it on any given day.

james

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cholulalula
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Join date: Nov 2010
Location:
Posts: 1217

atypical1 wrote:
Thanks BD. 405 is a big milestone for me and it's nice to know that I can now go in and squat it on any given day.

james


I love noticing things like this too. You're consistently putting up strong work and training smartly in here, nice work.

Enjoy your weekend!!

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2425

You're too kind. I don't know about strong work but I'm at least consistent which is why I think is the most important.

james

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