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New Training Program: The Juggernaut Method 2.0: 3/6/16

New Training Program: The Juggernaut Method 2.0

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Finished 13 cycles of Jim Wendler’s “5/3/1” program on the 3rd time of doing it.
Been eyeing Chad Smith’s “The Juggernaut Method 2.0” since at least a year ago but I was a little intimidated about the amount of volume the program has when I first read it.
Decided to get out of my comfortable zone and now I am going to do it. Read the rest of this entry »

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Posted by on March 6, 2016 in Program, Training Log

 

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New 5/3/1 Worksheet v2.0

Update: 5/3/1 Worksheet v2.0

I am now on my 8th Cycle of the 5/3/1 Program!
Been making some changes to my worksheet so decided to share it for those that may find it useful.
Did a major overhaul to it due to me switching from 3x/week to 2x/week training schedule.
Made it more flexible to use and change things around due to the flexibility of the 5/3/1 program itself!

Download updated 5/3/1 Worksheet v2.0: 531 WorkSheet v2

PS:
I cannot figure out how to make a “Yes/No” Drop Down Box do the following in the Remove barbell Weight option of my worksheet:
Yes = Remove Barbell Wt from Setup Page Sell
No = 0

If someone that knows how to do it in MS Excel please teach me how or edit the worksheet yourself and please email it to me ūüôā
That is the only thing I couldn’t figure out how to do in this worksheet.

 
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Posted by on September 10, 2012 in Program

 

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5/3/1: +36 Weeks Progress Review

5/3/1: +36 Weeks Progress Review

Body Pics:

Day 1: 1/1/2012
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+36 Weeks: 9/9/12
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Posted by on September 9, 2012 in Progress Review

 

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Strength Goals: 9/2/12 to end of 5/3/1: Cycle 8 ~10/13/12

Mark Philippi (a strength athlete from the Uni...

New Strength Goals by end of 5/3/1: Cycle 8 ~10/13/12:

Overhead Press: 160 lbs estimated 1RM
Power Clean: 175 lbs estimated 1RM
Deadlift: 420 lbs estimated 1RM
Bench Press: 265 lbs estimated 1RM
Squat: 
355 lbs estimated 1RM

Related Article:

Strength Goals: 7/23/12 to end of 5/3/1: Cycle 7 ~9/2/12

 
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Posted by on September 2, 2012 in Goals

 

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5/3/1 Program Changes: New Plan for Cycle 8

 

New Plan for Cycle 8:

Sticking with 2 days/week training schedule.
Will actually do most of what is suggested to do for such a training schedule after rereading the 5/3/1 book.
(I didn’t realize the setup was different compared to 3-4 day/week schedule.)

Week 1:

Day 1:

Squat – 5/3/1 sets/reps
Front Squat – 5 x 10
Straight Leg Deadlift – 5 x 10
Hanging Leg Raises (Toes to Bar) – 5 x 10

Day 2:

Bench Press – 5/3/1 sets/reps (Fat Gripz on warm-up sets)
Pull-ups – Superset with bench press for 5-10 reps
Overhead Press – 5 x 10 (Fat Gripz all sets)
Dips – superset with overhead press for 5-10 reps
Kroc Rows – 1 max rep each arm (No Straps!)
Ab Wheel Rollouts – 5 x 10

Week 2:

Day 1:

Power Clean – 5/3/1 sets/reps
Deadlift – 5/3/1 sets/reps
Box Squats – 5 x 10
Good Mornings – 5 x 10
Weighted Sit-ups – 5 x 12-20

Day 2:

Overhead Press – 5/3/1/ sets/reps (Fat Gripz on warm-up sets)
Chin-ups – Superset with overhead press for 5-10 reps
Bench Press – 5 x 10 (Fat Gripz all sets)
Dips – superset with bench press for 5-10 reps
Kroc Rows – 1 max rep each arm (With Straps!)
Dumbbell Side Bends – 5 x 10/side

I think I have been focusing too much on getting as heavy weight as I can even on the assistance work.
On the assistance work I will try to do them lighter so it would be easier to do with less rest time between sets but still challenging.
So instead of 50% of current Training Max I will probably start with 30% again and play around with the numbers from there.

It was suggested to do Chin-ups after all pressing movements.
I really like doing dips and that is why the setup is like that on pressing days.
Also enjoyed using the newly acquired Fat Gripz and will be using them exclusively on pressing days.

I also am going to be doing Front Squats and Good Mornings that I have never really done before.
Need to find an ideal weight for it somehow.
I will probably do a ramped set on it the first couple times I do it till I find the right weight.

 

 
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Posted by on September 1, 2012 in Program

 

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Strength Goals: 7/23/12 to end of 5/3/1: Cycle 7 ~9/2/12

New Strength Goals by end of 5/3/1: Cycle 7 ~9/2/12:

Overhead Press: 160 lbs estimated 1RM
Power Clean: 170 lbs estimated 1RM
Deadlift: 420 lbs estimated 1RM
Bench Press: 265 lbs estimated 1RM
Squat: 
345 lbs estimated 1RM

Decided to have a slightly shorter goal date this time around.
This time my short term goals end date will be the end of my current cycle for the 5/3/1 program.

Related Article:

Strength Goals: 4/9/12 to 7/22/12

 
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Posted by on July 23, 2012 in Goals

 

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5/3/1: +20 Weeks Progress Review

5/3/1: +20 Weeks Progress Review

Body Pics:

Day 1: 1/1/2012
Picture Picture Picture

+20 Weeks: 5/20/12
Picture Picture Picture

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Posted by on May 20, 2012 in Progress Review

 

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