Project Improvement 2012: A 3DMJ Production.

[The Solution]

Crumbs....

Wow.. Just WOW

[ErickStevens]

Bodyweight

217

The Juggernaut Method / 8s Wave / Intensification Phase - Deadlift

Deadlift
405 x 3
435 x 3
455 x 8 (2x)
455 x 14



High Bar Squat
225 x 5 (2x)
315 x 3
365 x 2
405 x 1

GHR
3 x 8

GHR Sit Up
+50 x 10 (3x)

[The Solution]

In for Vids with Layne Norton.

[ErickStevens]

Bodyweight

215.9

The Juggernaut Method / 8s Wave / Realization Phase - Bench

Bench
135 x 5
165 x 3
185 x 2
205 x 1
225 x 10 = +2 reps, new max = 295

Strict Barbell Row
195 x 6 (3x)

One Arm DB OHP
40 x 6
50 x 6
60 x 6
70 x 3 (Clean and press)

Abs, Arms, Shoulders.

Conditioning

Battle Ropes, 20 on / 10 off x 8

Notes

- I think my wider grip has improved my overall benching power but my endurance has suffered. Oh well, still happy with 10 reps.

[darren.dugan]

455x14 deadlift? f that!

[ErickStevens]

455x14 deadlift? f that!

Now that's cardio. I'm hoping with a belt I can get 500 x 15!

[Shazriki]

Now that's cardio. I'm hoping with a belt I can get 500 x 15!

Wut

[Frankdaddy]

Now that's cardio. I'm hoping with a belt I can get 500 x 15!

You can do it bro, I have faith in your strength/endurance capabilaries

[jzpowahz]

Beast training as always! Very interesting watching this Juggernaut method in practice.

[mattjansen]

Congrats on the opening of Sarasota Barbell today man , looking forward to training there one day!

[ErickStevens]

Wut

srs

You can do it bro, I have faith in your strength/endurance capabilaries

Thanks! I know I have more than 10 in me but getting those next 5 is going to be a battle!

Beast training as always! Very interesting watching this Juggernaut method in practice.

Glad you're enjoying it.

Congrats on the opening of Sarasota Barbell today man , looking forward to training there one day!

Thanks, we'd be glad to have you!

[The_Animal11]

question. what does the training/general schedule look like around the erickstevens/future mrs.erickstevens household labor day weekend?

[ErickStevens]

question. what does the training/general schedule look like around the erickstevens/future mrs.erickstevens household labor day weekend?

No special plans. SBB is open from 8AM to 5PM on Saturdays and we train around 11AM.

[buckeye185]

so jelly right now. your strength, your gym, everything is thick, solid, and tight. i'm very happy for you, you deserve 100% of that success

[The Solution]

question. what does the training/general schedule look like around the erickstevens/future mrs.erickstevens household labor day weekend?

No special plans. SBB is open from 8AM to 5PM on Saturdays and we train around 11AM.

Chit just got real
Real glad to see the new gym going so well and Layne already made his guest appearance.
Lets hope business starts booming, its only a matter of time.

Way to chase a life dream and accomplish what you have always wanted.

[jdjprimer19]

My lifts are roughly around where you were a year ago. If I can make half the progress you have made, I will be satisfied.

[The_Animal11]

No special plans. SBB is open from 8AM to 5PM on Saturdays and we train around 11AM.

see you then.

should we warn the neighbors?

[ErickStevens]

Shenanigans from Saturday.

[Phrak]

FUUU i cant even deadlift 405 for 10 reps. Thats some disgusting endurance right there.

[ErickStevens]

Bodyweight

214.9

The Juggernaut Method / 8s Wave / Realization Phase - Squat

Squat
270 x 5
320 x 3
370 x 2
380 x 1
+ Belt
410 x 10 = +2 Reps, New Max = 545

SSB Good Mornings
165 x 6
165 x 6 + Mini Bands (2x)
165 x 6 + Doubled Minis

GHR
BW x 10
+10 x 10
+20 x 10

Abs

Notes

- I should have been able to get more than ten reps but my core just isn't strong enough. I'm going to be more diligent with my direct lower back work from here on out.

[ErickStevens]

see you then.

should we warn the neighbors?

Nah, they know the deal.

FUUU i cant even deadlift 405 for 10 reps. Thats some disgusting endurance right there.

Thanks man, I'm trying to be strong and be in good shape. It's tough but it can be done!

[ErickStevens]

Bodyweight

213.8

The Juggernaut Method / 8s Wave / Realization Phase - OHP

Log Press
85 x 5
105 x 3
125 x 2
135 x 1
145 x 11 = + 3 reps, New Working Max = 195

Weighted Pull Ups
+50 x 1, 2, 3
+ 25 x 5, 4, 3, 2, 1
BW x 6

Pin Press
225 x 3
245 x 2
265 x 2

Paused Bench
265 x 2
225 x 3 (3x)

Traps, arms, abs.

Notes

- Presses felt real good today! I decided to go with some paused benching just to make sure I keep my technique nice and crispy since I've been doing mostly touch and go as of late. I've been real busy lately so daily videos are hard to upload so I'm going to make weekly compilation vids from here on out. I also got a USB microphone so I can do some commentary over the training footage as I have an easier time actually talking about my training instead of typing it.

[adamjohn32]

how's the first week of the gym doing? keep killing the workouts Eric, hoping to get down to your neck of the woods sometime soon

[snrygo]

When you are calculating your new working max, you're taking the numbers and runnin them through a 1rm calc then subtracting 5lbs?

[ErickStevens]

how's the first week of the gym doing? keep killing the workouts Eric, hoping to get down to your neck of the woods sometime soon

15 members so far! Hoping to bring in a few more by the end of the week. Come on down whenever you want!

When you are calculating your new working max, you're taking the numbers and runnin them through a 1rm calc then subtracting 5lbs?

Nah, I'm multiplying my reps over the standard (10, 8, 5, or 3 depending on the wave) by 5 then adding it to my previous working max. This is the 8s Wave and I got 3 reps over the standard by hitting 11 reps on the log press. Since my old working max was 180 I just add 15 to that.

[BombDonald]

WTF is going in this thread? I am pissed your videos weren't showing up in my YouTube feed during my ban, though now I got plenty of fapping material for a couple days

But seriously, crazy stuff going on in here.

[ErickStevens]

WTF is going in this thread? I am pissed your videos weren't showing up in my YouTube feed during my ban, though now I got plenty of fapping material for a couple days

But seriously, crazy stuff going on in here.

Thanks man. It's not as crazy as 1531@198 but I'm in a good groove. I can't wait for DLs tomorrow.

[Frankdaddy]

Sessssy gym my dude. Great lifts by everybody, and good progress seen by you as well. Keep up the great work on the strength gains. We allknow you want it, now get it bro!!

[ErickStevens]

Bodyweight

212.8 -> Post vacation low. After a refeed to boot!

The Juggernaut Method / 8s Wave / Realization Phase - Deadlift

Deadlift
405 x 5
455 x 3
475 x 1
+ Belt
500 x 13 PR = + 5 reps, New Working Max = 645



Pause Squat
225 x 3 (2x)
315 x 2
405 x 1
455 x 1 PR

GHR
3 x 10

Conditioning

15 Minutes of Sled Work

Notes

- Great day today! I wanted 15 bad but my hips weren't having it. Not to mention my technique went to shiit after 8 reps. From here I'm going to rest and train light this week then do a mock meet next Saturday. After that I'll be doing the 5s and 3s Wave before deloading and testing my maxes again.

[ErickStevens]

Bodyweight

212.2

Training - Deload for Mock Meet

Squat
230 x 5
320 x 3
410 x 2
+ Belt
460 x 1

Paused Bench
225 x 3
245 x 2
265 x 1
285 x 1

BB Row
135 x 10 (3x)

Shoulders, Arms, Abs.

Notes

- Everything felt very heavy today which is to be expected. My lower back still hasn't recovered from the DLs on Saturday and the rest of my lower body is sore from the subsequent sled pulling session. I plan to rest up this week only doing some light technique work and abs on Wednesday. Obviously I'll be foam rolling, stretching, and doing mobility work every day as usual. Otherwise I won't be lifting again till Saturday.