The pattern for DLs with Juggernaut AI seems to be that the top set is light on the first and third weeks, but very heavy in the second week. It makes handling heavier weights on that week much more difficult. I could feel my upper back/lats lose get pulled forward at the start of each rep.
At least squats felt much better. I’m guessing there will be a top set of four next Monday at RPE 9 or 10.
SSB good mornings, banded facepulls, BB skullcrushers
Switched this workout from Saturday to Friday in hopes of my legs being less fatigued for next Monday. Not surprisingly, my legs were fatigued for squats today. I tried it at 200 but got folded over on the way down.
First night before a workout I was able to get more than seven hours of sleep. I’m hoping baby JD has turned the corner in sleeping through the night. It made a huge difference for this workout.
Superset barbell overhead extensions and barbell curls
I had a deload week last week. I experimented going thumbs around the bar for squats. My upper back feels much tighter, but I have to wear wrist wraps for my delicate wrists.
I got exhausted after the second back-off squat set. I should have dialed everything else back than what I planned. My right oblique/QL started hurting RDLs so I didn't do a third set and I skipped snatch grip DLs. It feels better today though.
Based on your recent squat post, you are well on your way to 365 soon.
4/9/19
Spoto press: 172.5 x 5 x 4
Snatch grip deadlifts: 205x8x3
Banded pull-ups and ab rollouts
Death by inverted rows; made it to the round of 13
4/11/19
Sumo DL:
335x4
310x4x5
Squats: 225x5x2
OHP: 105x5x2
My legs were fatigued badly. Doing snatch grip DLs Tuesday probably didn’t help. Plus I binged on some sweets at work. What was strange is that I didn’t sweat at all.
Squats were supposed to be 240-260. I tried two reps at 240 and realized I had no shot at five.
4/12/19
Comp bench press:
175x5 @ 7.5
165x5x4
High bar squats: 215x5x2 @ <7
Pendlay rows: 135x8x2
Bent over rows: 135x8
Good mornings: 95x10x3
Skullcrushers
High bar squats felt surprisingly natural. I dialed the weight back a bit too much though.
I added in some rows just cuz. Maybe it will help my poverty bench press.
Squats were supposed to be at 260. I went down in weight due to poor warm ups. The first two sets were probably at RPE 9. My legs ached real bad. I realized I wasn't opening up my hips enough upon descending. It made a huge difference, which made the last three sets feel like RPE 7 or less.
What was also odd is I can't wrap my thumb around the bar anymore when squatting. I couldn't do it yesterday or last Thursday. The weight gets on my left thumb, even when using wrist wraps. I'm back to gripping it the SS way.
Banded pullups, BB overhead extensions, ab rollouts
For cardio, I did some hang power cleans at 95#. I suck pretty bad at them since it has been so long. Also, I don't think it was a good idea doing the cleans with an Ohio power bar. Lots of bruising on my shoulders and collarbone afterwards.
The video makes it look like RPE was 8 or below. I think in the moment I was surprised how fast the weight flew up. I almost YOLOed 405 just cuz, but remembering there were five back off sets and squats afterwards scared me straight.
The top set was supposed to be five reps at RPE 10. Ever since high bar squats made its way into the routine a few weeks ago, my low bar squat days have taken a hit. Last month, I did 285x4 @ 9. My legs feel fatigued all the time. It looks like the AI programming took that into account as the high bar squats have been replaced by goblet squats for two sets of eight at RPE 8.
Banded neutral grip pull-ups, BB OH extensions, ab rollouts
4/25/19
Sumo DL:
375x4
340x4x5
Squats: 255x5x3
OHP: 112.5x5x3
Deadlifts were meh. I’m encouraged the squat weight was decent compared to how it has been, but they felt awful. Kept getting onto my toes on the way up.
Good mornings, BB skullcrushers, band pullaparts, ab rollouts
My poverty bench remains stagnant. Top set was supposed to be five reps. The last backoff set was an RPE 9.5.
Goblet squats were supposed to be two sets at an RPE 8. I had more in the tank each set, but had to stop early because I couldn’t hold the kettlebell up.
A much needed deload next week. Next block involves sets of three, with deadlifts being doubles. Looking to deadlift four plates for the first time and hitting a double while I’m at it.
Squats felt great during my deload. Not so great today. My balance was all over the place during the top set. A lot of bar movement too. I should try chalking up to see if it makes a difference.
These high rep snatch grip DLs are the pits. So exhausting.
My deadlift gains have been off the charts. The extra accessory DL volume and backoff sets have been great.
My squat numbers went up quite a bit a couple of months ago. Once I stopped front squatting for my third squat day and started low rep SSB squats and high bar squats, my numbers have suffered. The program must have caught on as the reps are higher this month. I hope it works.
My bench press has been the same. I attribute that to not figuring out where my technique is off than to the program. On the other hand, my OHP numbers seem to have gone up.
5/7/19
Spoto press: 182.5x3x4
Banded pull-ups, barbell OH extensions, ab rollouts
7 min AMRAP:
10 KBS @ 24 kg
8 bench press @ 95#
Either four or five rounds.
The first rep of each bench press set feels terrible on my right biceps/triceps. I go down much slower than the other reps and it is more painful than I’d like. I did bench press for conditioning to try and define a better groove. I think I have a problem with my right shoulder becoming unpacked when I descend, especially when the weight gets heavy.
