I forgot to mention in yesterday's Good Reads one really good read: "The Juggernaut Method" by Chad Wesley Smith. It is a strength training system aimed at (advanced) intermediate level lifters that is basically 'improved' (if I dare to say it ) Jim Wendler's 5/3/1 system, that also utilize some elements of Block Periodization (only when it comes to third level of planning - loading: accumulation, intensification, realization) and most importantly AMRAP (As Much Reps As Possible) tests (in Realization week) to gauge new working max (that all percentages are based upon) compared to Wendlers +5kg for lower body and +2,5kg for upper body lifts. Something like APRE, but way better.
The Juggernaut Method gave me couple of neat tricks regarding programming of the strength training and I suggest to check this book ASAP. The book is also available over EliteFTS.
I have been on the simple 3x5 for beginners (and broken) for about two months with erratic training frequency (sometimes 2, sometimes 3 full body sessions a week) and now I plan switching to Upper-Lower 3x/week since I plan doing more conditioning and maybe joining MMA classes at Kaizen MMA club. Thus, I designed the following routine utilizing ideas from The Juggernaut Method.
The lifts in yellow are main lifts that are programmed utilizing Juggernaut Method. The lifts in Blue are power/explosive lifts. Everything else is assistance done for 2-3 sets of 5-10 reps.
I am going to try this to see how it goes. I will probably tweak something as I go, so don't take this as written in stone. Anyway, is my bench press calculated utilizing Juggernaut Method. Please note that I choose 5s Wave for Upper Body and 3s Wave for lower body (when you get the book it is going to be clear what the hell am I talking about). Don't make fun of my lifts, even if they are in kg :)
Till next time... read the The Juggernaut Method.
The Juggernaut Method gave me couple of neat tricks regarding programming of the strength training and I suggest to check this book ASAP. The book is also available over EliteFTS.
I have been on the simple 3x5 for beginners (and broken) for about two months with erratic training frequency (sometimes 2, sometimes 3 full body sessions a week) and now I plan switching to Upper-Lower 3x/week since I plan doing more conditioning and maybe joining MMA classes at Kaizen MMA club. Thus, I designed the following routine utilizing ideas from The Juggernaut Method.
Bench Day | Squat Day | Military Day | Front Squat Day |
Clap-Push up & Jumps | Hang Clean | MB Throws | Clean / Squat Jump |
Bench Press | Back Squat | Military Press | Front Squat |
Pull-ups | RDL | Pull Ups (BW) | Pendlay Row |
Dips / DB Bench | Lunge | Bench Press (3x5@65%) | Hip Thrust |
DB Row | Shrug | Curl / YTWL | Calves |
Core / Chest | Core | Core / Shoulders | Core |
The lifts in yellow are main lifts that are programmed utilizing Juggernaut Method. The lifts in Blue are power/explosive lifts. Everything else is assistance done for 2-3 sets of 5-10 reps.
I am going to try this to see how it goes. I will probably tweak something as I go, so don't take this as written in stone. Anyway, is my bench press calculated utilizing Juggernaut Method. Please note that I choose 5s Wave for Upper Body and 3s Wave for lower body (when you get the book it is going to be clear what the hell am I talking about). Don't make fun of my lifts, even if they are in kg :)
Bench Press | ||
Working Max | 110 | |
Accumulation (week 1) | 6x5@77,5 | |
Intensification (week 2) | 1x2@72,5 | |
1x2@80 | ||
4x5@85 | ||
Realization (week 3) | 1x5@55 | |
1x3@65 | ||
1x2@77,5 | ||
1x1@82,5 | ||
1x1@87,5 | ||
Reps | ||
1xAMRAP@92,5 | 10 | |
Unload (week 4) | 1x5@45 | |
1x5@55 | ||
1x5@65 | ||
Big Working Max | 113 | |
Projected Max | 125 | |
| Difference | 9,7% | |
Increment | 0,5 | |
Till next time... read the The Juggernaut Method.
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