jshaw's Starting Strength log

[HunterMC6]

Nice DL volume J! Back must be feeling good after that session. How goes the cut?

[jshaw5]

deadlift volume looks like a sweet idea.

I like that idea of high volume deads, lots of european weightlifters use variations of high rep deads for strengthening the connective tissue in the low back region. Better than nothing else apparently. Nice job big J

The thought of high rep/high volume deadlifts was always a little scary to m, but I think it might just be what I need to get my lower back strength up.

Nice DL volume J! Back must be feeling good after that session. How goes the cut?

Thanks man. The cut is going great so far. Down a little over 30 lbs, probably got another 30 to go.

[jshaw5]

Juggernaut Method – 8 Rep Wave – Intensification Phase

Barbell Squat:
45 lb x 5 reps (+36 pts)
135 lb x 4 reps (+60 pts)
185 lb x 3 reps (+74 pts)
235 lb x 3 reps (+104 pts)
260 lb x 3 reps (+123 pts)
280 lb x 8 reps (+199 pts)
280 lb x 8 reps (+199 pts)
280 lb x 10 reps (+206 pts)
I cannot wait for the 5 rep wave lol.

Accessories

Parallel-Grip Pull-Up:
10 reps (+104 pts)
8 reps (+77 pts)
7 reps (+65 pts)
I think this ties my PR for reps in a single set and total reps in three sets.

Cable Pull Through:
120 lb x 12 reps (+27 pts)
120 lb x 12 reps (+27 pts)
120 lb x 12 reps (+27 pts)
My glutes hurt so good.

Kroc Rows:
75 lb x 15 reps (+46 pts)
I had intended to do more reps and sets, but my right hip was cramping up. Also, I was so drained at this point, felt like I was going to throw up or pass out, maybe both. It was a fun drive home from the gym, I got home and just laid on the living room floor for like 10 minutes lol.

[Juggernaut0]

Dope squats.

It would be nice if I could squat that much. I'm gettin angry now.

[Ironlife]

Nice job hammering out reps with decent weight, so daunting walking up to the bar knowing you need to smash out high reps. Good solid mind set you must have Josh, great work.

[jshaw5]

Dope squats.

It would be nice if I could squat that much. I'm gettin angry now.

Thanks Juggz. Rest up that booty and you'll be back to squatting that much with ease.

Nice job hammering out reps with decent weight, so daunting walking up to the bar knowing you need to smash out high reps. Good solid mind set you must have Josh, great work.

Thanks ILO.

[MatTheCur]

At this point I'd probably have skipped ahead to the 5 rep phase... Holy monkey that's a lot of volume!

LOL at the image of you crawling into the house and splaying out on the floor :P

[jshaw5]

At this point I'd probably have skipped ahead to the 5 rep phase... Holy monkey that's a lot of volume!

LOL at the image of you crawling into the house and splaying out on the floor :P

I actually thought about switching the 8 rep and 5 rep waves so I could get to heavier stuff quicker and break up the two high rep waves, but decided to just stick with the original plan. I think the JM e-book v. 2.0 has this as an option, but I haven't got around to reading that one yet. I'll probably do that option the next time I run a cycle of JM, whenever that might be.

[PeterGibbons316]

Note to self: consider high rep deads for lower back weakness.

[jshaw5]

Note to self: consider high rep deads for lower back weakness.

Yeah, even after I finish this cycle of Juggernaut, I definitely plan on mixing in some high rep / high volume deadlifts on a regular basis. As much as I always feared high rep deadlifts, I never thought it would be high rep squats that I hate so much more.

[jshaw5]

Forgot to mention this morning, looks like it's time to tighten the Inzer another notch

[PeterGibbons316]

Yeah, even after I finish this cycle of Juggernaut, I definitely plan on mixing in some high rep / high volume deadlifts on a regular basis. As much as I always feared high rep deadlifts, I never thought it would be high rep squats that I hate so much more.

High rep squats make my legs feel like they are on fire. High rep deads make me puke. I'll take the squats.

Forgot to mention this morning, looks like it's time to tighten the Inzer another notch

I think I am about there too. My pants are starting to look stupid as well, but all my smaller ones are in storage for another couple weeks still

[jshaw5]

My pants are starting to look stupid as well, but all my smaller ones are in storage for another couple weeks still

Haha yeah I'm noticing this on some. When I started the cut, I only had one pair of jeans that fit, and even those were snug. I couldn't even button the second pair. Now the second pair fit good, maybe even getting a tad loose. The first pair are too loose to wear without a belt, and with a belt they get bunched up sometimes.

[KenshinH]

Strong high-rep squats J! Way to stay disciplined with the program

There were several times during Smolov that I laid down on a mat next to the power rack just to recover lol

[BabyOilBrah]

Nice work bro, 10 reps with 280 is gettin pretty tough.

[johnblythe]

hey brother. nice squats! how's that juggernaut treating you so far??

[jshaw5]

Strong high-rep squats J! Way to stay disciplined with the program

There were several times during Smolov that I laid down on a mat next to the power rack just to recover lol

Thanks Ken. I'm definitely sticking it out for the entire 16 weeks of the cycle, though next phase I might be dropping it down to 2 days (squat/bench Monday, deadlift/press Friday) to possibly fit some other non-barbell training stuff in. I'll elaborate further when I actually make the decision.

Nice work bro, 10 reps with 280 is gettin pretty tough.

Thanks Mike. Yeah the weight is getting up there for this high rep stuff. I have 310xAMRAP next week, and unless I'm pinned to the safeties, I'm not stopping short of 10 reps.

hey brother. nice squats! how's that juggernaut treating you so far??

Thanks man. High rep squats suck a fat one, but other than that, I'm loving the program.

[jshaw5]

Juggernaut Method - 8 Rep Wave - Intensification Phase

Barbell Bench Press:
45 lb x 10 reps (+43 pts)
95 lb x 5 reps (+51 pts)
135 lb x 3 reps (+54 pts)
165 lb x 3 reps (+66 pts)
185 lb x 3 reps (+76 pts)
200 lb x 8 reps (+119 pts)
200 lb x 8 reps (+119 pts)
200 lb x 8 reps (+119 pts)
Wasn't really feeling it today. My new foot placement just didn't feel right at all, so I went back to feet a little behind my knees. I was feeling a bit lazy this morning, didn't feel like bringing my gym bag since I really didn't need anything else in it, so I just benched wearing my running shoes instead of the oly shoes. I won't do that again, benching in my oly shoes just feels so much better. Still hit my reps and left at least 1 more in the tank, so it wasn't terrible.

Accessories

Alternate Hammer Dumbbell Curl:
20 lb x 20 reps (+20 pts)
Did these as a warmup before bench. I forget where I got the idea from, something I read recently mentioned high rep, low weight hammer curls are a good way to really get the forearms warmed up and activated on bench.

Dips - Triceps Version:
10 reps (+78 pts)
10 reps (+78 pts)
10 reps (+78 pts)
Probably could've had more, but I had mind up my mind before I started that I was just going for 3x10. I think last time I got up to 3x10, I started doing these weighted.

Hanging Straight Leg Raise:
8 reps (+5 pts)
8 reps (+5 pts)
8 reps (+5 pts)
Rather than trying to increase the reps or add weight, I've just been sticking with 3x8 and trying to bring my feet up higher each time. I was able to bring my feet up to face level with minimal swinging and very little knee bending, so I was quite happy with these.

Curls in the Squat Rack:
45 lb x 30 reps (-50 pts)
My forearms and shoulders were burning up before my bicep were ready to give out. I could've grinded out at least 5 more, which would've tied my poundstone PR, but I pussed out lol. Those last 5-10+ reps come down to a matter of how bad you want it, which apparently not that bad today haha.

Trail Running:
0:09:00 || 0.6 mi || flat (+27 pts)
I am doing a Tough Mudder on 6/1, which if anyone doesn't know, it's one of those outdoor obstacle course races. In total, I think it's like 12 miles, with like 20 different obstacles to encounter. The obstacles break it up, but that's still a lot of ground to cover. I've always wanted to try one, but I hate doing any sort of distance running. My friend talked me into it, he used to lift, but he's a lot more into running these days. His buddy has done one of these before, and said that a lot of long distance running (6+ miles ) helps tremendously in these things. I doubt I'll work up to that much, especially since I don't have a lot of time, but if I can at least work up to running 2-3 miles at a decent pace, I'll feel much better about my chances of finishing on my feet and not a stretcher lol.

[johnblythe]

Thanks man. High rep squats suck a fat one, but other than that, I'm loving the program.

ya they do. but feels good, too, afterwards. and it really seemed to do some wonders for me when i used it last cycle, both strength and mental mass wise.

[Ironlife]

Nice benching, we had a similar course in Melb, some weeks back. I never went to it but looked hard as fuk.

[Juggernaut0]

Awesome bench man.


But...

Curls in the Squat Rack:

[BabyOilBrah]

Curls in the Squat Rack:
45 lb x 30 reps (+1,000,000,000 pts)

correction

Way to hit the bench reps even when not feeling the new foot position. How'd the 30 reps feel? I've done like 60 and it was awful haha.

[12ccopeland]

Nice workout J, although I'm not sure what the use of any of those lifts are besides the curls in the squat rack, but whatever floats your boat I guess.

[jshaw5]

ya they do. but feels good, too, afterwards. and it really seemed to do some wonders for me when i used it last cycle, both strength and mental mass wise.

That's cool, I didn't know you ran Juggernaut before. When was that? Or are you just talking about high rep squats?

Nice benching, we had a similar course in Melb, some weeks back. I never went to it but looked hard as fuk.

Thanks man. The course will be interesting. I'm not sure if they've announced with obstacles we be at this event, but the site has a bunch of examples of what they've done in the past, and some of the stuff looks brutal.

Awesome bench man.

But...

Thanks Juggz. Fixed it for you.

correction

Way to hit the bench reps even when not feeling the new foot position. How'd the 30 reps feel? I've done like 60 and it was awful haha.

Hahaha Mike knows what's up. The first 20 felt good. 21-25 were like ok this is starting to suck, 26-30 were like yeah this really sucks. The most I've done before was 35 I think. I know I could've beat that if I really went all out, but decided that being able to lift my arms for the rest of the day was more important lol.

Nice workout J, although I'm not sure what the use of any of those lifts are besides the curls in the squat rack, but whatever floats your boat I guess.

Thanks Cam. Everything else was just part of my total body warmup for the curls.

[jshaw5]

Yesterday's workout...

Juggernaut Method - 8 Rep Wave - Intensification Phase

Deficit Barbell Deadlift:
135 lb x 5 reps (+82 pts)
195 lb x 3 reps (+99 pts)
245 lb x 3 reps (+139 pts)
275 lb x 3 reps (+170 pts)
I recently read an article that said to do deficit deadlifts on your warmup sets, supposed to help keep your hips from rising too fast and will make your top set feel lighter. I did these standing on 25 plates, plus I had my chucks on, so it was probably about 1.5" deficit compared to deadlifts from the floor wearing just socks.

Barbell Deadlift:
295 lb x 8 reps (+220 pts)
295 lb x 8 reps (+220 pts)
295 lb x 8 reps (+220 pts)
Probably had at least a couple more, but this was enough to bring on some nice lower back DOMS.

Standing Barbell Shoulder Press (OHP):
45 lb x 5 reps (+49 pts)
65 lb x 4 reps (+51 pts)
85 lb x 3 reps (+52 pts)
105 lb x 3 reps (+59 pts)
115 lb x 3 reps (+63 pts)
125 lb x 8 reps (+96 pts)
125 lb x 8 reps (+96 pts)
125 lb x 8 reps (+96 pts)
Kept rest times lower, so I didn't have any gas left for an extra reps.

Accessories

Pull-Up:
8 reps (+94 pts)
8 reps (+94 pts)
6 reps (+76 pts)
Gym was getting ready to close, so I had to cut some rest out before the last set.

Ab Wheel (kneeling):
10 reps (+18 pts)
8 reps (+14 pts)
8 reps (+14 pts)
Did these between pullup sets.

Curls in the Squat Rack:
45 lb x 20 reps (+1,000,000 pts)
On my way out, just for Juggz.

Note: I had intended to do this workout on Friday, but some stuff came up and I couldn't make it to the gym. I had decided to do OHP at home with the spinlock bar and standard weights I have, and I was going to go the gym for deadlifts yesterday. I worked up to the first set of 125x8. Then my son took a nasty spill. He pushed on the screen door, it popped out of place, he went down the two steps and landed head first on the concrete patio. It was scary as hell, by far the worst fall he's had. He's fine though, other than a big ass egg on his forehead.

[Juggernaut0]

Dope DL's.

The pullups and AB Wheel were also dope.

Oh wait, I'm sorry, did you do any other accessories? No, you didn't. A solid workout.

[Woody-5]

First the session is a day late, then the post is another day later. This session has been deemed invalid

How did the regular deads feel after the deficit warmups?
Nice OHP reps

Glad to hear your boy is ok! I took several nasty spills as a little one and cracked my dome many times. Surprised I didn't give mum a heart attack

[Bumpus]

Solid workout.

I did the same thing when I was 2 only in a camper trailer. No stairs to break the fall. Few feet fall square onto my chin.

Glad your boy is ok though.

[jshaw5]

Dope DL's.

The pullups and AB Wheel were also dope.

Oh wait, I'm sorry, did you do any other accessories? No, you didn't. A solid workout.

Haha thanks.

First the session is a day late, then the post is another day later. This session has been deemed invalid

How did the regular deads feel after the deficit warmups?
Nice OHP reps

Glad to hear your boy is ok! I took several nasty spills as a little one and cracked my dome many times. Surprised I didn't give mum a heart attack

Solid workout.

I did the same thing when I was 2 only in a camper trailer. No stairs to break the fall. Few feet fall square onto my chin.

Glad your boy is ok though.

Thanks guys. Yeah we think they're so fragile since they're so little, but they're quite resilient. When I was little, I actually took one of those little baby walkers for a ride down a complete flight of steps onto a concrete landing.

[Woody-5]

Haha thanks.




Thanks guys. Yeah we think they're so fragile since they're so little, but they're quite resilient. When I was little, I actually took one of those little baby walkers for a ride down a complete flight of steps onto a concrete landing.

Hah I did that with a walker too! I even stuck the landing and came up unscathed!