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Over 35 Lifter
 
James' Training Log - Juggernaut Method
 

Buffalo150
Level

Join date: Oct 2011
Posts: 33

James-

Just knocking around the forums. Really nice Squat @ 405, all that hard work you've done over the years has really paid off. Very happy for you...

-Bflo

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

Thanks Bflo and thanks for stopping by!

1 April
Front squats: 3*3*185, 2*3*205
Back squats: 3*275, 315
OHP: 3*3*135, 3*3*155, 2*3*175
Pendlay rows: 5*225, 245, 275

Short and sweet again as this is my deload week.

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Led
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Join date: Jan 2012
Posts: 193

Ahhh so thats what a deload week looks like lol. I think maybe I did a bit much today. Good work James

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Matt
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Join date: Dec 2003
Posts: 1232

That 405 looked strong, congrats

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

Thanks Led and Matt!

Sled drags: 6 * 50 yards
Sprints: 6*50 yards

Damn, I'm way out of shape.

james

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MattyXL
Level 1

Join date: Jun 2008
Posts: 9398

Not bad for a deload...

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

Thanks Matty!

3 April

Front squats: 3*135, 185, 205
Back squats: 3*225, 245, 275, 315
Deads: 3*135 225, 315, 405
GMs: 4*5*225
DB Shoulder press: 4*6*65

Last day of deload so this was short and sweet. Easy money.

james

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

5 April

Squats: 3*135, 185, 225, 5*255, 295. 10*335
Step ups: 4*5*bar
OHP: 3*3*135, 3*3*155, 2*3*175 (all done with powerclean)
Pendlay rows: 5*135, 225, 245, 275
Chest supported rows: some by some
Ab work

Drove back from L.A. this morning which jacks with my energy level and it shows. I was dragging through this session and it was definitely in one of the bottom 10% category. I added step ups as a result of the latest MR article and because I miss doing them. I did them like the article described and really concentrated on my glutes and keeping my body upright and the reps strict.

Chest supported rows for a bit of variety and called it a day. Meh.

james

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kpsnap
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Join date: Feb 2010
Posts: 7027

I really like stepups. Especially if you have a strength disparity in your legs.

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

I do too Snap. I'm trying to find out the accessory lifts that work for me and stick to those. Step ups done correctly seem to be pretty good to me.

I got busy and forgot to log my training in for Friday but it went well.

10 April

High bar squats: 3*3*265, 1*3*285, 1*3*315
OHP (from power clean): 3*3*135, 3*3*155, 1*3*185
Deads: 5*315, 395. 8*445
Foam rolling and stretching

Meh training session last night but I got more than my required reps so I suppose it was actually a pretty good session. I spent 6 hours commuting up to L.A. and back which just seems to suck my energy.

I'm doing squats high bar now to get my shoulder feeling better and it's working pretty well. These don't irritate my shoulder at all and I can comfortably hold the bar. I filmed my sets to figure out feet spacing and what the movement should look/feel like. The first few sets were terrible looking but I made corrections as I went and the last sets looked good (to me).

Deads were just meh but that's OK. You can't be at the top for every training session now can you?

High bar squat @ 265


High bar squat @ 315


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PeteS
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Join date: May 2009
Posts: 5347

all I can say is that I preferred video number one, because of the short black shorts to the left of you

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Derek542
Level 5

Join date: Oct 2002
Posts: 12746

James it looks like you are squatting forever, your legs are freaking long man.

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

Pete - yeah, she wasn't bad to look at and she was cool enough to stay out of the way of the camera when I mentioned that I was filming. Most people are oblivious. We was squatting too.

Derek - yes, my legs are too damn long to be aquatting.

james

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PeteS
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Join date: May 2009
Posts: 5347

while I appreciate you logging, next time film HER squatting, lol. and yeah, you have some damn long legs

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cholulalula
Level

Join date: Nov 2010
Posts: 1217

those squats look beauteous!

The girl to your right in video 1 looks like she's got some pipes too, sweet!

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thebruce13
Level 1

Join date: Mar 2012
Posts: 127

Rock solid triple at 315 no belt that is very good. Smart to wrap knees though. Checked out some of your other WO you move some very respectable weight.

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kpsnap
Level

Join date: Feb 2010
Posts: 7027

thebruce13 wrote:
Checked out some of your other WO you move some very respectable weight.

Yes, you do. And I prefer watching you lift rather than the girl. Just putting my vote out there . . .

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

I'll be sure to include everyone I can in the vids from now on...lol.

Thanks thebruce. I'm not sure about respectable but I've come a long way from where I was a handful of years ago.

13 April
Squats: 3*275, 315. 8*355
Step ups: 4 sets
Power clean with OHP: 3*3*135, 155. 2*3*185
Pendlay rows: 5*225, 245, 265, 275, 285

Squats were tougher than they should have been. I wonder if I'm using too high of a percentage of my max for high bar squats on my off days. I might drop the weight a bit and see how that works.

Other than that a pretty solid session. I wanted to get 10 out of 355 but that just wasn't going to happen.

james

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

14 April
30 minutes treadmill - alternate run/walk @ 7mph

Started to run again. I miss it and just need to figure out how to best implement it into my training. I'm doing it simply to get back into shape again so I'm not killing myself while starting out. The treadmill is pretty joint and foot friendly which is why I started with it.

15 April

squats 205 2 by 6
225 3 by 3
275 2 by 3
Clean and press 135 3 by 3
155 3 by 3
DB Rows 140 3 sets
Lying tricep extension 115 3 by 6
Bottom half close grip bench 135 4 sets

Lowered the weight on my mid week squats in order to help my overall recovery. These are beltless/wrapless. I really concentrate on my form during these lighter sets and it helps reinforce technique. I did clean and press instead of just press because I think I can use the explosive training. My shoulders will get less work but that's OK. I added close grip bench at the end and my goal there is to get to the point to where I no longer feel these in my shoulder and just feel them in my tricep. Even at that really light weight I can feel my shoulders working instead of my tricep. I did these with my elbows tucked fully and only did the bottom half of the lift.

james

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MattyXL
Level 1

Join date: Jun 2008
Posts: 9398

Nice work as usual James...I know I mentioned the pressing slightly towards the feet on the CGBP but also if you have some monster minis, add those to CGBP with no lockout, its fucking great

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JoeGood
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Join date: Jun 2007
Posts: 8897

I should probably get back to running as well but I don't think I actually will. Good on you for going it, I'm too lazy.

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

Thanks again Matty. I'm going to follow that advice and see if it helps out. I can definitely use all the tips I can get and you've got diesel triceps so you obviously know what you're talking about.

Joe - I'd hardly call you lazy with the thousands of squats that you do.

james

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dday
Level 4

Join date: Jan 2008
Posts: 4575

DUDE!!! Sorry I missed your 405 squat, well done man. That's a big one. Awesome.

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

Thank you sir!

16 April

6*50 yard sled drags. Mile walk with Joey.

james

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atypical1
Level 1

Join date: Nov 2008
Posts: 2430

17 April

Squats
205 2 by 6
225 3 by 3
275 2 by 3

Clean and press
135 3 by 3
155 3 by 3

Deads
365 by 3
420 by 3
440 by 3

Good mornings
225 4 by 5


I misread my spreadsheet and did 440 instead of 470. But that's OK because I wanted to get a light session in tonight because I'm only getting one day of rest before I've got to do my squats day and I won't be recovered enough if I go for it tonight. I did each set beltless and without chalk.

I'm glad I moved to lighter sets for my high bar squats as this is almost like speed work for me. I also like the clean and press although I'm terrible at them right now.

james

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