Becoming A Juggernaut 2016

[rshelton242]

So Chad Smith is doing a year of programming on his strong360 site and after rehabbing a herniated disk issue I decided to jump on board. Starting pretty light especially on squat and pull just slowly bring weight up.

Day 1

Olympic Squat- 170x3x10
SSB Squat- 157x2x10
Lying Leg Curls- 30x3x10

Day 2

Wide Grip Bench- 145x2x8
Competition Bench- 160x2x8
Chest Supported T Bar Rows- 45x4x10
Decline Rope Extensions- 80x10, 90x2x10
DB Upright Rows- 15's x3x10

Day 3

Close Grip Bench- 155x3x6
Incline Bench- 135x3x6
Chin Ups- BW x10,8,6,6
Dips- BW+10x3x10
DB Hammer Curls- 15's x3x10

Hadnt squatted with any sort of purpose in awhile so legs were beyond sore. Normally I wouldve pulled between the 2 bench days but legs werent even close to recovered so.

[rshelton242]

1-10-16 Day 4



Got in this morning after work legs felt great finally knocked out thes pulls.



Conventional Beltless Double Overhand Deadlift- 245 x 3 x 6 with 120 seconds of rest between sets.

Box Deadlift- 180 x 2 x 6 with 120 seconds rest between sets.

Front Squat- 145 x 2 x 8 with 180 seconds rest between sets.

Lying Leg Curls- 30 x 3 x 10 with 60 seconds rest between sets.



Overall nice wuick session back felt good. Kept everything light since im coming off a herniated disk pending how things feel and strength progresses ill start easing weight back up but for now ill stay patient.

[rshelton242]

1-11-16 Day 5



Olympic Squat- 185 x 3 x 8 with 180 seconds rest between sets.

3" Sumo Block Pulls- 240 x 2 x 8 with 120 sec rest between sets.

Leg Press- 225 x 3 x 8 with 90 sec rest between sets. (2 plates per side)

BB Hip Thrusts- 65 x 3 x 10 with 60 sec rest between sets.



Good session. Squat with 15 more pounds then day 1 felt good. Squat seems like it may come around pretty quick whcih is great, but still gonna be patient. I'm not gonna get greedy and try pushing to fast. So far I have focused on keeping tight and good form and just let it go from there.

[rshelton242]

1-12-16 Day 6



So I have to switch this weeks sessions around some so I wasnt squatting 3 times in a row. Due to working 12's all weekend one of last weeks sessions was done monday. Anyways playing a little catch up but I'll get it done. With 1 week in the books I'm loving this training. With my job it allows me to come in the morning after working a 12 if need be and im not in the gym for a long time so on.



On to it.



Wide Grip Bench- 145 x 2 x 10 with 120 seconds rest between sets.

Spoto Press Competition Grip- 145 x 2 x 10 with 120 seconds between sets.

Supported T Bar Rows- 55 x 4 x 10 with 90 seconds rest between sets.

Weighted Dips- BW+20 x 3 x 10 with 120 seconds between sets.

DB Front Raises- 20's x 2 x 10, 15's x 1 x 10 with 90 seconds between sets.



Good session. I calculated volume from last session and stuck to Chad's % rep and sets did the lower end that added volume compared to last week. Looking forward to seeing the first block play out.

[rshelton242]

1-13-16 Day 7



Olympic Squat- 195 x 3 x 8 with 180 seconds rest between sets.

Front Squats- 165 x 3 x 6 with 180 seconds rest between sets.

Lying Leg Curls- 35 x 3 x 10 with 60 seconds between sets.



Every session up to this point has been beltless. Probably start adding a belt when weight gets much heavier then this session. 195 was easy for first set but when fatigue started to set in it got more difficult to hold position. So probably look to incorporate belt with some of the sessions.

[rshelton242]

1-15-16 Day 8



Olympic Squat- 170 x 4 x 10 with 120 to 180 seconds rest between sets.

SSB Squat- 157 x 3 x 10 with 120 seconds rest between sets.

Box Deadlift- 170 x 2 x 10 with 120 seconds between sets.

Lying Leg Curls- 30 x 3 x 12 with 60 seconds rest between sets.



Everything moved better this week then last week even though it was 1 more set for both squat variations. Recovered better between sets as well, so ability to handle work is up. All in all feeling good, but during this session is was really hating Chad lol.

[rshelton242]

1-17-16 Day 9



Wide Grip Bench- 155 x 3 x 8 with 120 seconds rest between sets.

Competition Bench- 160 x 3 x 8 with 120 seconds rest between sets.

Narrow Grip Supported T Bar Rows- 55 x 4 x 12 with 90 seconds rest between sets.

Decline Rope Extensions- 90 x 3 x 12 with 75 seconds rest between sets.

DB Upright Rows- 15's x 3 x 12 with 60 seconds rest between sets.



Great session tonight! Sessions definitely arent anything crazy or exciting since its all sub maximal work. Volume is definitely up and I feel like I worked when I leave the gym. Trust the process and hit some big weights when it counts.

[rshelton242]

1-18-16 Day 10



3" Sumo Block Pulls- 260 x 2 x 10 with 120 seconds rest between sets.

Box Deadlift- 170 x 2 x 10 with 120 seconds rest between sets.

Olympic Squat- 185 x 2 x 10 with 120 seconds rest between sets.

Lying Leg Curls- 50 x 3 x 4 per leg with 30 seconds rest between legs. Performed these 2 up 1 down with 5 second eccentric.



Good session squat and deadlift is feeling better and better. Decided since I did lying leg curls 2 other times this week I would do the leg curls this session in a different fashion.



As of now all my sessions have been beltless and squatting in rehband knee sleeves. For block 2 and 3 I'm going to train in my belt, and when strength blocks get around ill start using SBD sleeves more then likely. Just a thought right now see how things go.

[rshelton242]

1-20-16 Day 11



Squat- 185 x 4 x 8 with 120 sec rest between sets.

Leg Press- 225 x 2 x 10, 275 x 3 x 10, 295 x 1 x 10 with 90 seconds rest between sets.

BB Hip Thrust- 65 x 3 x 12 with 60 seconds rest between seconds.



Great session. Just in 2 full weeks of training my work capacity is way better and I recover so much better between sets. Looking forward to finishing this week, deloading and see what block 2 looks like. Havent been this excited about training in quite awhile.

[rshelton242]

1-20-16 Day 12



Close Grip Bench- 185 x 12, 200 x 12 with 120 seconds rest between sets.

Incline Bench- 145 x 4 x 8 with 120 seconds rest between sets.

Neutral Grip Pull Ups- Monster Mini Band Assisted x 4 x 12, 12, 8, 6 with 120 seconds rest between sets.

DB Floor Fly- 20's x 3 x 12 with 60 seconds rest between sets.

DB Alt. Curls- 15's x 3 x 12 with 60 seconds rest between sets.



Went into the gym with a plan of hitting a 8 rep max on close grip bench. My thoughts were 185 would be about right so tried it and smashed it bumped up to 200 for 8 and that was around max effort probably had 1 more rep in the tank. The 2 sets together were enough to hit my volume. I was also going to hit dips today instead of flies but elbows have ached a little bit and honestly just wasnt feeling it after pull ups. All around good session and was very happy with close grip bench.



Now unfortunately this training week may end up carrying over to next week cause we are suposed to get smashed by a foot or two of snow. Just great!!!

[rshelton242]

Close Grip Bench 185 x 8, 200 x 8.

[rshelton242]

1-21-16 Day 13



Deadlift- 225 x 4 x 8 with 90 to 120 seconds rest between sets.

Box Deadlift- 170 x 3 x 8 with 90 seconds rest between sets.

Front Squat- 155 x 2 x 12 with 180 seconds rest between sets.

Lying Leg Curls- 35 x 3 x 15 with 60 seconds rest between sets.

Hanging Knee Raises- 3 x 15 with 60 seconds rest between sets.



Back has felt really good with squat and deadlift. All my deadlift work has been between 225 and 250 so next block after the delaod probably look to work between 250 and 275 and just see how my back feels with it. We are about to get completely hammered with snow this weekend so ill probably have to push the rest my training week into start of next week and probably hit all my deloads back to back sessions to stay caught up.

[rshelton242]

1-24-16 Day 14



Finally was able to get out to the gym after a bout a foot of snow had me stuck.

Went in with the plan to hit a 8 rep max on olympic squat and it went better and easier then expected.



Olympic Squat- 225 x 8, 200 x 5 x 6 with 120 seconds rest between sets.

SSB Squat- 177 x 5 x 6 with 120 seconds rest between sets.

3" Sumo Block Pulls- 275 x 2 x 12 with 120 seconds rest between sets.

Lying Leg Curls- 40 x 3 x 12 with 60 seconds rest between sets.



Was a good session but volume was rough. 8 rep max went great I actually had some in the tank but i thought it was gonna be a lot tougher then it was. Its a bench mark though something to use as a measuring stick in the future. Definitely excited to knock out my last overload session tomorrow and then get to deload for a week! Much needed!

[rshelton242]

1-25-16 Day 15



Wide Grip Bench- 135 x 3 x 12 with 120 seconds rest between sets.

Spoto Press- 145 x 3 x 10 with 120 seconds rest between sets.

Supported T Bar Rows- 55 x 4 x 12 with 90 seconds rest between sets.

Decline Rope Extensions- 95 x 3 x 12 with 60 to 90 seconds rest between sets.

DB Upright Rows- 20's x 3 x 12 with 60 seconds between sets.



Good solid session. Last overload session the rest of the week will be deloading and then getting back after it. Feb 1st I'm moving to day shift thank God should make keeping up with training a little easier.

[rshelton242]

1-26-16 Day 16



Olympic Squat- 140 x 2 x 8.

SSB Squat- 125 x 1 x 8.

Lying Leg Curls- 30 x 2 x 10.



First deload session of the week. So very nice to be deloading. In the past deloading every forth week as been great not only physically but mentally getting a break. By mid week your just hungry for the pig iron again. Also planning to take a espom salt bath or two this week to help recovery since I did push the volume a little that final overload week.

[rshelton242]

1-27-16 Day 17



Wide Grip Bench- 110 x 2 x 8.

Competition Bench- 120 x 2 x 8.

Supported T Bar Rows- 30 x 3 x 10.

Decline Rope Extensions- 70 x 2 x 10.

DB Upright Rows- 10's x 2 x 10.



Quick and easy got some blood moving. Mentally I was looking forward to this deload week and now 2 days in im ready to get back after it again!

[rshelton242]

1-29-16 Day 18



Deadlift- 175 x 1 x 8.

Sumo Deadlift- 175 x 1 x 8.

Box Deadlift- 135 x 1 x 8.

Lying Leg Curls- 30 x 2 x 10.



Quick easy session. Ready to get the last 2 deload sessions knocked out and get back after it. Officially moving to day shift on either the 3rd or the 8th and my Sgt. is into powerlifting as well so I'll probably be moving gyms and having a couple training partners again. Come Sunday I'm gonna clean this diet back up weight is at 210 right now. Going to take the next 2 hypertrophy blocks and try to lean out a touch then probably maintain or gain a few pounds through the strength and peak blocks. Thats the plan for now see how it goes.

[rshelton242]

1-30-16 Day 19



Close Grip Bench- 110 x 2 x 8.

Incline Bench- 95 x 1 x 8.

Wide Grip Pull Downs- 50 x 3 x 10.

Dips- BW x 2 x 8.

DB Curls- 10's x 2 x 10.



I have 1 more deload session tomorrow and will be all caught up and can get back after it monday morning before work.

[Pale Rider]

Nice work

[rshelton242]

Nice work


Thanks!

[rshelton242]

1-31-16 Day 20



Olympic Squat- 140 x 8.

Leg Press- 135 x 8.

Lying Leg Curls- 30 x 2 x 10.



This was the final deload session this week. Monday the 1st starts block 2. Block 1 I completed everything beltless with rehband knee sleeves. Block 2 I'm going to toss the belt on.

[rshelton242]

2-1-16 Day 21



I decided today i would throw on the belt and wear it from here on out. Still only wearing my old rehband knee sleeves.



Olympic Squat- 175 x 4 x 12 with 180 seconds rest between sets.

SSB Squat- 167 x 3 x 10 with 180 seconds rest between sets.

Lying Leg Curls- 45 x 3 x 12 with 60 seconds between sets.



I forgot how much difference a belt can make it had been so long since I wore one. I was so much more explosive out the hole. This volume again was rough, but I made it through.

[rshelton242]

2-3-16 Day 22



Wide Grip Bench- 155 x 3 x 8 with 120 seconds rest between sets.

Competition Bench- 175 x 3 x 8 with 180 seconds rest between sets.

Supported T Bar Rows- 65 x 4 x 12 with 90 seconds rest between sets.

Decline Rope Extensions- 100 x 3 x 12 with 90 seconds rest between sets.

DB Upright Rows- 25's x 3 x 12 with 60 seconds rest between sets.



Overall it was... a session. Got through it but weights didnt move as fast as I would have like, but when you have been awake 20 hours and hitting the gym after a 12 hour shift cant really ask for much more then getting through without missing a rep so Im going to take it.

[rshelton242]

2-4-16 12:35AM



Went into the gym for my deadlift session and my hamstrings were to tight and sore. Started warming up and just pulling 135 the third or forth rep my hamstring cramped up so called the session off.



Since I was already at the gym I hopped on the air bike and worked about 10 minutes nothing to crazy heart rate 100 through out mostly just trying to get some blood in the legs and recover. I know Stan Efferding is a big on the air bike for some recovery so. Im home now going to eat a good meal and probably hop in a hot epsom salt bath to see if I can get these legs lossened up and try pulling tomorrow.



Sucks cause back has been feeling good and I felt really good and excoted to pull a moderate 6 rep max not getting to crazy but just see how the back feels and see where my strength is. Hopefully I'm feeling this good and excoted tomorrow and legs are feeling up to it. If not may just end up hitting the other bench session.

[rshelton242]

2-4-16 Day 23

Went in to hit another 8 rep max on close grip bench. just added 5 pounds to my last and had another rep in the tank.



Close Grip Bench- 205 x 8, 170 x 4 x 6 with 120 seconds rest between sets.

Incline Bench- 150 x 4 x 6 with 120 seconds rest between sets.

Chin Ups- BW x 12, BW with Monster Mini Band assistance x 12 with 90 seconds rest between sets.

Wide Grip Pull Downs- 100 x 2 x 12 with 90 seconds rest between sets.

Push Ups- BW x 40, 25, 20 with 120 seconds rest between sets.

DB Hammer Curls- 20's x 3 x 12 with 60 seconds rest between sets.



Good session was gonna hit dips, but elbows have been little irritated so planned to do DB fly but my training partners talked me into doing push ups with them so I figured why not. Wanted to get a little wide grip back work in so did 2 sets of each. Bench went well with 205 for 8. Idk that i ever did that weighing 240 probably was capable but just never tried so to be doing it now weighing 204 this morning was nice.



Going to continue leaning out through this block and the next block if its another hypertrophy block. Then maintain if not gain a few pounds through the strength and peak blocks.

[rshelton242]

2-7-16 Day 24



Went in tonight had a plan to work up to a very moderate 6 rep max with a belt on. I actually went a bit heavier then i thought I was going to go so good sign. I had good amount more in the tank but left it there. I had to focus hard on keeping my back tight to protect it I'm happy with where I am coming off herniated disk little while back.



Conventional Deadlift- 315 x 6, 365 x 6, 275 x 6 with 120 seconds rest between sets.

Box Deadlift- 205 x 3 x 6 with 120 seconds rest between sets.

Front Squat- 165 x 3 x 8 with 120 seconds rest between sets.

Lying Leg Curls- 45 x 3 x 12 with 60 seconds between sets.



Very happy with the session. Weights will stay around 275 to 300 on deadlift for the rest of this cycle probably. Feeling good and very excited about this programming.

[rshelton242]

2-8-16 Day 25



Olympic Squat- 190 x 4 x 8 with 120 seconds rest between sets.

3" Sumo Block Pulls- 285 x 3 x 8 with 120 seconds rest between sets.

Leg Press- 315 x 4 x 8 with 90 seconds rest between sets.

BB Hip Thrusts- 75 x 3 x 12 with 60 seconds rest between sets.



Good session nothing to crazy feeling good though.

[rshelton242]

2-9-16 Day 26



Wide Grip Bench- 145 x 3 x 12 with 120 seconds rest between sets.

Competition Bench- 160 x 3 x 10 with 120 seconds rest between sets.

1 Arm DB Rows- 60's x 12, 80's x 12, 100's x 12, 80's x 12 with 90 seconds rest between sets.

Dips- BW+25 x 2 x 12, BW+25 x 6 drop weight and did 6 more.

DB Front Raise- 20's x 3 x 12 with 60 seconds rest between sets.


Went on to pull 520 sumo just because one my buddies was talking some shit haha. Paying for it today as I'm stiff as a board been so long since I touched even 400. Nice to know some strength is still there. My best pull is 535 weighing 240 and i pulled 520 weighing 209 so pretty happy with that.



Strength was not great yesterday made the switch from day shift with no time to get my sleep changed so i went into this session being awake for 28 hours. Was glad to get through it. Glad to be on days for good now be able to sleep and train like normal again.

[rshelton242]

2-11-16 Day 27



Olympic Squat- 205 x 4 x 8 with 180 sec rest between sets.

Front Squat- 180 x 4 x 6 with 180 sec rest between sets.

Lying Leg Curls- 50 x 3 x 12 with 60 sec rest between sets.



Felt pretty good got through everything. Back was a bit tight so took little more time between sets to continue loosening up. Hopefully next week back will feel better and be able to push through this a little faster.

[rshelton242]

2-13-16 Day 28



Wide Grip Bench- 155 x 4 x 8 with 120 seconds rest between sets.

Competition Bench- 175 x 4 x 8 with 120 seconds rest between sets.

Chest Supported T Bar Rows- 70 x 4 x 12 with 90 seconds rest between sets.

Decline Rolling Dumbbell Extensions- 15's x 15, 20's x 15, 25's x 15 with 60 seconds rest between sets.

DB Upright Rows- 25's x 3 x 15 with 60 seconds rest between sets.

[rshelton242]

2-14-16 Day 29



3" Sumo Block Pulls- 275 x 3 x 10 with 120 seconds rest between sets.

Box Deadlift- 185 x 3 x 12 with 120 seconds rest between sets.

Olympic Squat- 195 x 2 x 10 with 120 seconds rest between sets.

GHR- BW+Light Band Assistance x 3 x 10 with 90 seconds rest between sets.