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GSant434
03-18-13, 10:58 pm
I will attempt throughout this log to keep as detailed and thorough of an account as possible. As luck would have it I'm entering my last cycle of The Juggernaut Method, as such I will be retest my maxes during the last week of this log. Hope you enjoy the ride because I know I will.

The Relevant Data:

Age: 27
Starting Weight: 227.4 (Up 4 pounds from my Pre-Carb Nite Weight)
Current Training Goals: Lose bodyfat while increasing absolute strength
Current Training Methodology: The Juggernaut Method 1.0 Cycle 1-3's Wave
Most recent training Methodology: Jim Wendler's 5/3/1 & 5/3/1 for Powerlifting (Going back to Late Fall 2010)
Powerlifting Meet PRs: Squat - 500, Bench - 275, Deadlift - 465 All at BW of 238 Belt Only
Gym PR's: Squat - 525, Bench - 315, Deadlift - 505, BW roughly 250

Diet: Following the Carb Nite Solution by Kiefer
Wake Up 6am: 16oz Ice Water, 1/2 Teaspoon Sea Salt
6:30am: 12oz Black Coffee 1/2 tbls Kerry Gold Butter, 1tbls Coconut Oil
8:30am: 2 Hard Boiled Eggs, 2 strips Bacon,
10:30am: 12oz Black Coffee 1/2 tbls Kerry Gold Butter, 1tbls Coconut Oil
12:30pm: 8oz Grassfed Beef, 1 Teaspoon ACV
3:30pm PreWorkout: 1 Tbls Coconut Oil
5:30/6:00pm: Customized Hydro Shake
6:30/7:00pm: Dinner 6-8oz Grassfeed Beef, Giant Blended Salad, 1/2 cup low fat cottage cheese
8:30/9:00pm: 25 Slow Release Protein Shake, 8oz Coconut & Almond Milk
On Saturday Nights from about 4pm-Sleep all bets are off. The day leading up to it is similar. This past weekend it was 1 Large Pepperoni & Garlic Pizza, 6 pack Guinness, Beef Brisket Sandwhich on Hoagie Roll, 1 pint Ben & Jerry's Americone Dream

Supplements Daily: Vitamin C (Wakeup)
Acetyl-L-Cartinine (1g wakeup, 1g preworkout)
Flex (Coffee 1)
Pak & Fiber (Lunch)
Omega 3s (6-8 pills spread throughout morning)
Project Stak (PreWorkout)
Caffeine (600mg preworkout)
Creatine (20g PWO, 10-15 Last Shake)
Leucine (5g PWO)
ZMA Pro+GABA (As I lay down)

In the words of Marshall Mathers, "Get ready cause this shit's about to get heavy,"

GSant434
03-18-13, 11:28 pm
3's Wave

Warmup: 5 Min - Bike
Foam Roller
Bodyweight squats, lunges, band stretches for shoulders
24 Inch Box Jump 3x3

Squat Warmup: Bar x 3
135 x 3
225 x 3
315 x 3

Squat Sets: 355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
Add Belt & Wraps
355 x 8
Decided to break the wraps back out and adjust to them. In my next meet I plan on using them to make sure what's left of my knee stays in as healthy and safe of a state as possible. Could have had much more than 8 but decided to leave plenty in the tank

Safety Squat Bar Dead Squats: 10x1 250
Leg Extensions/Ham Curl Superset: 4x10
Chain Dangling Inclined Treadmill Walk: 25 Minutes (Aggression Walks)

Was definitely feeling it post Dead Squats so I decided to ease off the calf raises for the time being. Will hit them separately. Felt very locked in on the first day of Project Stak. Great focus and mental clarity, good recovery between sets. Very interested to see how my body will adapt and utilize it as I continue to drop bf and hammer my strength through these workouts.

Big Joe
03-19-13, 11:47 am
Looking forward to following your progess! How are you liking Carb Nite?

J-Dawg
03-19-13, 1:02 pm
Subbed for the ride G!

And perfect timing with the Juggernaut program finishing up so that you can test out your maxes!

GSant434
03-21-13, 11:59 am
Looking forward to following your progess! How are you liking Carb Nite?

Carbnite has been going well. In reality I should have started with it last year instead of jumping right into Carb Backloading. The ideal endgame would have me do my next meet at 198 and break my PRs from my last meet in the 242s. Considering my numbers aren't anything impressive it shouldn't be too earth shattering but progress none the less. Down to 221 from the 240s and going steady.


Subbed for the ride G!

And perfect timing with the Juggernaut program finishing up so that you can test out your maxes!

I'm looking forward to it. Pure Focus has a wall up now with big lifts that needs to be approved under the watchful eye of the staff so I know when I re-test they will be legit.

J-Dawg
03-21-13, 12:25 pm
I'm looking forward to it. Pure Focus has a wall up now with big lifts that needs to be approved under the watchful eye of the staff so I know when I re-test they will be legit.

Awesome! Yeah, Aggression actually mentioned that to me the other day. It's good that they're strict on 'em, that way all of the lifts on the wall are legit!

GSant434
03-31-13, 4:45 pm
3's Wave

Treadmill Sprints: 30s on, 3min walk x4
Band Medley (Pull aparts, dislocations, wall movements, Internal/External Rotation)

Bench Warmup: Barx5
95x5
135x5
185x5
220x3
220x3
220x3
220x3
220x3
220x3
220x12

Dead Stop Bench 10x1
Incline Bench 3x5
Bicep/Tricep Superset 3x8
Dips BWx8x3

Continuing to refine my form on bench. Definitely didn't feel like I was at my strongest on bench but still managed to knock out 12 reps. Energy maintained good levels throughout the workout.

GSant434
03-31-13, 5:38 pm
Wednesday the weather was nice to I popped my Stak and hit some light cardio on the grass with cleats. Nothing to write home about. Pulled the rugby balls out of storage and took about 20 or so kicks end line to end line and then knocked a few through from dead center at decent distance. Just want to start shaking the rust off the leg. Alumni Game coming up on April 20th looking forward to it.

GSant434
03-31-13, 7:52 pm
Had to make a quick workout of it as I was getting ready to head back to my parents place for the night. Got the work in and got moving.

Warm Up: 5 Min - Bike
Foam Roller
Bodyweight squats, lunges, band stretches for shoulders
24 Inch Box Jump 3x3

Deadlift Warmups:
Bumper Plates x 5
135x3
225x3
315x3

Working Sets
350x3
350x3
350x3
350x3
350x3
350x3
Add Belt
350x12

Snatch Grip Block Deadlifts 10x2
Hamstring Curls 3x10 1xfailure

Felt really strong, probably should have cut it shorter but when you're feeling it I figure you might as well get all your work in.

GSant434
03-31-13, 7:54 pm
Driving. 738 miles of driving down to Savannah GA for a wedding. Managed to stay sane thanks to the Joe Rogan Experience Podcasts for 12 hours. Needless to say no work was done on this day.

GSant434
03-31-13, 8:06 pm
Signed up for a week pass at Anytime Fitness in Savannah so I could make sure I'd get my work in. Nice enough facility but obviously nothing close to Pure Focus. Work was done regardless.

Warm Up:
Treadmill Sprints 6 rounds of 30s on 3min rest
Band Medley

Press Warm Up:
Barx5
95x5
135x3
155x3

Working Sets:
175 x3
175 x3
175 x3
175 x3
175 x3
175 x3
175 x6

Seated Military Press 3x15
Side Laterals 3x12
Front Plate Raise 4x25

Simple and effective.

GSant434
03-31-13, 8:10 pm
Wedding Sunday where many a good time was had. Monday was spent in recovery. Was anticipating hitting my squats Monday night but some other activites got in the way. Tuesday was spent driving back to Jersey. Stak was taken at normal lifting times (roughly 3pm EST) all three days to keep my body in rhythm.

GSant434
03-31-13, 8:23 pm
With the scheduling being off had to double up the exercises for the 2nd week of Stak. Here's how it went

Warm Up:
5 Min - Bike
Foam Roller
Bodyweight squats, lunges, Band Medley
24 Inch Box Jump 3x3

Squat Warm Up:
Barx5
135x5
225x3
315x3

Squat Working Sets:
330x1
365x1
385x3
385x3
385x3
385x3
Add Belt & Wraps
385x6

Easy work today. Strengthing everything without wraps and belt is definitely paying off now. Left PLENTY in the tank and buried depth as best as possible.

Bench:
Warm Up:
Barx5
135x3
185x1

Working Sets:
205x1
230x1
242.5x3
242.5x3
242.5x3
242.5x3
Add Wraps
242.5x5

This was understandably a bit of a grind immediately after squats, but hey that's how the meet's gonna be so I can't complain.

GSant434
04-11-13, 5:04 pm
Deadlift
330x 1
365x1
385x 3
385x 3
385 x3
385 x3

Press
165x 1
185 x1
192.5x 3
192.5x 3
192.5x 3
192.5x 3

Just worked through the prescribed reps to get back on track.

GSant434
04-11-13, 5:30 pm
Well here's the end of the 3rd week of Stak.

Started with Squats on Monday:

235x5
275x3
315x2
365x1
405x1
Add Belt & Wraps
455x1
515x0
515x1 Equaled PR (Sort of)

Made the mistake of squatting with the pins in the cage set far to high. Bottomed out on them and dropped the weight. Felt like a complete asshole. So I had to unrack and reset 5 minutes later. Had some members of the gym spot and check my depth. They said it was close which scares the fuck out of me because that probably means I was a tick high.

Wednesday: Bench

150x5
180x3
205x2
220x1
225x1
265x1
285x1
305x1

This lift has always been a struggle let alone cutting weight and I woke up that morning at 220 so for the bodyweight it's a new pr. Considering I was 247 the last time I hit 315 I'll call this progress.

Deadlifts

235x5
285x3
315x2
365x1
405x1
455x1
500x1

Should have been alot easier but I decided to pull the same day that I benched. Content none the less. The program overall worked well coupled with the fact that I was doing spring work 3x a week and dieting down. I figure if I can maintain this progression I should be beastly in the coming years.