AustrianOakJr's "Gonna Lift Some Heavy Sh*t.....Professionally" Log

[Vanguard1965]

Awesome news about your back and glad to hear you are enjoying JUGGERNAUT!

[NaturalPursuit]

Awesome news about your back and glad to hear you are enjoying JUGGERNAUT!

seconded!!

[AustrianOakJr]

Awesome news about your back and glad to hear you are enjoying JUGGERNAUT!

seconded!!

Thanks guys! Back is kinda bothering me today but its pain in a new spot. I think its because of all the yard work I did yesterday...lol. I had a hard time starting the mower and it took some massive cranking (a punier man probably would have junked the mower...). Now my back is hertin a bit in my lower lat....only on the one side. AArrgh. ALways something. The good news is that I got the yard all cleaned up . I also got to try out my new toy....I got this leaf blower from a buddy of mine that gave up on it. It wouldnt start. Wasnt due to his girly cranking either......had some carburetor troubles. But nothing a little carb cleaner and some compressed air couldnt fix. So got me a new leaf blower. Pretty manly too. Cleaned up my yard in short order.

[AustrianOakJr]

JUGGERNAUT - OHP

OHP

95 X 5
115 X 5
120 X 10
120 X 10
120 X 14

DB INCLINE FLYES

60 X 10
60 X 10
60 X 10

WEIGHTED DIPS

BW+45 X 12
BW+45 X 12
BW+45 X 12

I have the day off for veterans day. (Thank you veterans). So I started the day out right and hit up the gym. This workout went pretty well. I feel more acclimated to the higher reps and I think im starting to reap the rewards of spending some time in the lower rep range on the core movements. Its translating to some pretty good high rep numbers. Although I will say that im looking forward to putting some weight on the bar again.....got several more weeks until we get into the good stuff with Juggernaut.

[jpfaherty]

.....got several more weeks until we get into the good stuff with Juggernaut.

And it's fun!

[AustrianOakJr]

And it's fun!

JP.....question for you. Do you simply plug in your numbers to the template and run them all the way through....all 16 (or whatever) weeks? Or do you plug in new numbers based on your all out sets at the end of each 4 week cycle?

[AustrianOakJr]

Ive eaten A LOT of sweet potatoes in the past 4 years. Id venture to say at least 4-5 per week. So 4 sweet potatoes X 52 weeks X 4 years = 830+ sweet potatoes. I have never come across one like this. WTF is this? I cracked this open expecting to see my normal orange sweet potato. But this one was colored like a white potato. Still tasted like sweet though.....anyone ever had one of these? Is it a sweet potato?

[AustrianOakJr]

JUGGERNAUT - 10 REP - INTENSIFICATION

TRAP BAR DEAD LIFTS

250 X 5
285 X 5
305 X 10
305 X 10
305 X 16*

*The high reps are just destroying me. I guess im just not used to them anymore. I completed this set and literally fell on my ass and watched the world spinning around me. Had a hard time with the rest of my workout after this.

WALKING LUNGES

135 X 14 steps X 3

STANDING CALF RAISE

150 X 12
150 X 12
150 X 9

[jaredmus]

Ive eaten A LOT of sweet potatoes in the past 4 years. Id venture to say at least 4-5 per week. So 4 sweet potatoes X 52 weeks X 4 years = 830+ sweet potatoes. I have never come across one like this. WTF is this? I cracked this open expecting to see my normal orange sweet potato. But this one was colored like a white potato. Still tasted like sweet though.....anyone ever had one of these? Is it a sweet potato?

can't say I have but I would have gotten a good laugh if it happened to me

[Reid456]

There are all kinds of sweet potatoes! You can even find purple ones:

[MikeCellucor]

Ive eaten A LOT of sweet potatoes in the past 4 years. Id venture to say at least 4-5 per week. So 4 sweet potatoes X 52 weeks X 4 years = 830+ sweet potatoes. I have never come across one like this. WTF is this? I cracked this open expecting to see my normal orange sweet potato. But this one was colored like a white potato. Still tasted like sweet though.....anyone ever had one of these? Is it a sweet potato?

prebuttered? lol

[AustrianOakJr]

can't say I have but I would have gotten a good laugh if it happened to me

Yea. I got a kick out of it.

There are all kinds of sweet potatoes! You can even find purple ones:

News to me...lol. Ill have to watch out for those purple ones.....mix it up a little..lol.

prebuttered? lol

Kinda what they look like, right? Would be awesome if thats what it tasted like.....but still sans fat.....lol.

[AustrianOakJr]

JUGGERNAUT - REALIZATION - BENCH PRESS

145 X 5
175 X 3
200 X 1
215 X 15 (Prescribed goal was 14 - Booyeah..)

PULL UPS - WIDE GRIP

BW X 12
BW X 12
BW X 10

SIDE DELT RAISE - MACHINE

125 X 12
125 X 12
125 X 12

CARDIO - 12 MIN
ROLL/MOBILITY - 15 MIN

[AustrianOakJr]

JUGGERNAUT - REALIZATION 10 WAVE - SQUAT (Parallel Box)

205 X 5
245 X 3
275 X 1
305 X 19

BB GLUTE BRIDGE (shoulders on ground)

225 X 10
225 X 10

CABLE HIP THRUSTS

150 X 15
150 X 12

STANDING CALF RAISES

150 X 12
150 X 12
150 X 10

ROLL AND STRETCH - 15 min.

My back felt good enough to return to squatting. So I switched up my template from hack squats to box squats. Still not going ATG....nor do I think that I should ever go ATG.....but im hitting a box set just below knee height. This is about as low as I can go while maintaining the lordosis in my lower back (no butt wink). Felt pretty good to blast out 19 reps with 305. I think once I plug in these realization numbers into the template, Juggernaut will get a bit harder next cycle! Looking forward to it.

[wrkoutfrq]

good to see you're getting things straight, and workouts have been on point. believe it or not i've been searching for the sweet potatoes that aren't orange! lol i find them fascinating lol

[fltallpaul]

Good stuff Sean. I just started Juggernaut. I figured it a perfect way to rebound from a long season since it has built in workouts and challenges along the way. Good to see you enjoying it.

[AustrianOakJr]

good to see you're getting things straight, and workouts have been on point. believe it or not i've been searching for the sweet potatoes that aren't orange! lol i find them fascinating lol

Yea man....how bout you? Been getting better? And let me know if you find anything on the non-orange sweet potato.

Good stuff Sean. I just started Juggernaut. I figured it a perfect way to rebound from a long season since it has built in workouts and challenges along the way. Good to see you enjoying it.

So far so good. I kind of find the realization phase a bit easy. Im thinking it will become more challenging as the weight goes up. Or I might start adding more accessory work. The one "all out" set is killer on the squat and deadlift. But I kind of feel like im still lacking some volume on these weeks. Time will tell. As long as I continue to gain strength and grow.....easy is good, right?

[jked4life]

JUGGERNAUT - REALIZATION 10 WAVE - SQUAT (Parallel Box)

205 X 5
245 X 3
275 X 1
305 X 19

BB GLUTE BRIDGE (shoulders on ground)

225 X 10
225 X 10

CABLE HIP THRUSTS

150 X 15
150 X 12

STANDING CALF RAISES

150 X 12
150 X 12
150 X 10

ROLL AND STRETCH - 15 min.

My back felt good enough to return to squatting. So I switched up my template from hack squats to box squats. Still not going ATG....nor do I think that I should ever go ATG.....but im hitting a box set just below knee height. This is about as low as I can go while maintaining the lordosis in my lower back (no butt wink). Felt pretty good to blast out 19 reps with 305. I think once I plug in these realization numbers into the template, Juggernaut will get a bit harder next cycle! Looking forward to it.

I think you are correct, that you have no business going ATG, ever... lol. Not until you get some massive hip mobility and perhaps surgically change some of your limb lengths . I think a box at parallel or just slightly below is a smart idea for you. It will keep your reps shallow enough that you don't get in any compromising positions. I'd say the same for myself with all this stuff too.

305 x 19 is a really nice set. No updates in a few days, I'm crossing my fingers that you didn't pay for it too badly.

[AustrianOakJr]

[QUO

Thanks Matt. No I didnt pay toooo bad. The squats definitely caused me to regress a bit with the back pain and stiffness. I know for sure it is linked. However, I was playing with some deeper squatting that i didnt record in my log. Im hoping that was the cause of the regression. Ill eliminate them next time and see. I have been keeping with the morning mobility work and was able to snap back out of the pain within a couple days. Just in time for deadlifts this past friday. I was out of town, and of course, the gym I went to didnt have a trap bar. So I was forced to do conventional deads. A more reasonable man would have changed the workout altogether and went back when he had the right bar. But im too OCD for that. Deads had to be done. On Friday. So......I got 13 reps with 345. Not exactly stellar. But I also cut the set shy of true failure for fear of landing myself back into misery the next day. Had this been a trap bar, I think I would have easily gotten another 2-3 reps. Again, I payed a little next day but im feeling pretty decent today. So if i can keep this pattern up and maybe slightly improve my recovery.....i might make some progress over time.

THanks for checking on me!

[AustrianOakJr]

Well, its been a while! Looks like over a week since my last update. Life has been generally busy. Ive been deloading all week, hence the lack of training updates. Back has been feeling pretty good. Little tweaky this morning but I spent 6 hrs in the car yesterday....that seated position is what ruins me.

My wife and I just got back from NYC. We celebrated our 10th wedding anniversary with a weekend at our friend's vacation home.....a 27th floor luxury apartment in the upper west side. They were very gracious and gave us the apartment for the weekend. One of these days when all my big paychecks start rolling in from the WNBF, im gonna get me one of these things!



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You will note the telescope in the picture which proved to be quite fun.....heres a neat picture of the space shuttle enterprise which is parked in their backyard.





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I tell you what....I got about a months worth of LISS cardio done on Saturday. We took the subway down to Battery park and worked our way back up to Canal St. in China Town and then stopped for some pizza in little italy. Pizza was fantastic (Prince St. Pizza). We went next door and had some baked goods at a nice little coffee shop. Then we went from Little Italy to Bryant Park where I saw Chris Noth (actor on "The Good Wife")walking through talking on his phone...not a big fan or anything, but interesting to see him just strolling through. From there we went up to Times Square, did some souvenir shopping in Toys R Us (flipping madhouse) and then over to Rockefeller Center. I thought we might go ice skating under the tree.....but that turned out to be a pipe dream....lol. RIDICULOUS people. All in all we probably had several MILES of walking in by 4PM. My chuck taylors were startin to hurt! We went back to the apartment for a couple drinks and rest before heading out to dinner.




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Saturday night we ate in Columbus Circle at a place called "The Landmarc". Our friends told us that it was good food at a good price and the wait is never too long. They were right on all accounts. I had a ridiculously huge ribeye steak entree. My wife had a chicken sandwich, fries, etc and we shared a fried calamari appetizer......out the door with tax and tip for 90 bucks. Cant beat that at a sit down in NYC. Steak was decent.....not the best, but decent. Much needed protein after catabolizing all my muskels off walking around all day....lol.



.

[AustrianOakJr]

Sunday morning we did some more random shopping in Lincoln Square. We went into this little place called "Its Sugar".....mainly giant candy bars and junk food but also mixed in were some "Spencers Gifts" type of stuff. Ive got a sweet spot for immature potty humor.....so we stood there in the store laughing like idiots for about a half hour. Some of it was just hilarious....





On our way back to find our car, we stopped in and checked out a local fire station.....all the placks on the wall hit home with me. I think there were at least 10 that died from that company alone on 9/11. Very sad.




All in all, it was a great weekend spent doing all non-bodybuilding related things. Well, i did do some foam rolling on Sunday morning. And a few servings of protein powder for breakfast. But that was it. Lol.

[AustrianOakJr]

Well, I got some inside information from a student today...."Mr Campbell....Target's got Gingerbread" I ALMOST left the class right then and there, but self control made me stay. After work I stopped by and FINALLY! I got me some gingerbread. Yes, worth the hype...best pop tarts EVER. Had me two pre workout today. And I dead lifted a million pounds. OK, well that last part isnt true...but they ARE good.

[wrkoutfrq]

looks like the trip to NYC was a blast! i've always wanted to go but TBH i'm not much of a city person... i've always grown up in small towns so i'm not that good at finding things to do lol. i've yet to try the gingerbread poptarts but with all the hype (and how much i LOVE actual gingerbread) i prolly should try them

[AustrianOakJr]

looks like the trip to NYC was a blast! i've always wanted to go but TBH i'm not much of a city person... i've always grown up in small towns so i'm not that good at finding things to do lol. i've yet to try the gingerbread poptarts but with all the hype (and how much i LOVE actual gingerbread) i prolly should try them

Its pretty hard not to be able to find SOMETHING to do in NYC. If nothing else, you walk down to times square and sit in the amphitheatre there and just watch all the lunatics....lol. It really is a sight to behold. And id definitely recommend the city during Christmas. Although its crazy, everything is all decked out and its pretty cool to see. Cool thing about NYC is that even know its a giant city, its really easy to navigate with the streets and ave's all numbered north to south and east to west. Lowers the stress of figuring out your way around. Definitely worth the trip.

AND YEA.....get dem gingerbreads!!

[jked4life]

Looks like an amazing trip! Haven't been to the city in a long time. Elaina and I used to go all the time back when her parents lived on Long Island. Very cool. Amazing that you were able to find a halfway decent restaurant that you could get a steak and somehow make it out for less than 100 bucks. That takes skill!

Super glad to hear the back is holding up!

[demonwareltd]

Well, I got some inside information from a student today...."Mr Campbell....Target's got Gingerbread" I ALMOST left the class right then and there, but self control made me stay. After work I stopped by and FINALLY! I got me some gingerbread. Yes, worth the hype...best pop tarts EVER. Had me two pre workout today. And I dead lifted a million pounds. OK, well that last part isnt true...but they ARE good.

Glad to see you share the same affinity for these delicious beauties! I'm partial to the Ice Cream Shop - Cookie flavor and they are so freaking moist. It is definitely a guilty pleasure for me

[AustrianOakJr]

Looks like an amazing trip! Haven't been to the city in a long time. Elaina and I used to go all the time back when her parents lived on Long Island. Very cool. Amazing that you were able to find a halfway decent restaurant that you could get a steak and somehow make it out for less than 100 bucks. That takes skill!

Super glad to hear the back is holding up!

Yea it was awesome. Probably our best anniversary trip in 10 yrs (or a close second to Toronto). To top the steak for 100 bucks we got another tip on a cool breakfast deli where we made it out with 2 bagel/egg sandwiches and coffee for under 8 bucks. And it was on the upper west side....lol.

Glad to see you share the same affinity for these delicious beauties! I'm partial to the Ice Cream Shop - Cookie flavor and they are so freaking moist. It is definitely a guilty pleasure for me

Im a big cookie dough fan also.....but these gingerbreads are ridiculous. Ive been eating 3 a day since I got the box.....lol.

[jpfaherty]

JP.....question for you. Do you simply plug in your numbers to the template and run them all the way through....all 16 (or whatever) weeks? Or do you plug in new numbers based on your all out sets at the end of each 4 week cycle?

Sean - Sorry I missed this bud! All I do is enter the week 3 AMAP and then it calculates for the next wave. I def. don't enter it each week.

PS- NY Trip looked awesome! I laughed out loud at the candy bars and soap. Did you buy any?!

[AustrianOakJr]

Sean - Sorry I missed this bud! All I do is enter the week 3 AMAP and then it calculates for the next wave. I def. don't enter it each week.

PS- NY Trip looked awesome! I laughed out loud at the candy bars and soap. Did you buy any?!

I discovered this new thing called R-E-A-D-I-N-G...and I figured it out. I just started the 8 rep wave. Struggled a bit on bench last night to finish 5 sets X 8 reps. The last set was supposed to be 2-3 reps shy of failure and im not sure i was quite so shy of failure....but meh.

And yea...i bought the "cleaner than sh!t" hand sanitizer. I couldnt resist.

[MikeCellucor]

Well, I got some inside information from a student today...."Mr Campbell....Target's got Gingerbread" I ALMOST left the class right then and there, but self control made me stay. After work I stopped by and FINALLY! I got me some gingerbread. Yes, worth the hype...best pop tarts EVER. Had me two pre workout today. And I dead lifted a million pounds. OK, well that last part isnt true...but they ARE good.

looks like icing on the cake! What killer NYC trip as well. Have fun in any cabs? lol