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Post by brendanmoehn on Jun 30, 2011 22:50:08 GMT -5
Jared- thanks.
Today: military press 176x7 face pulls- 160x4x7 kroc rows- 140x15
The juggernaut program is similar to 5/3/1. It is based around the squat, deadlift, bench, and military press. Everything else is just accessory work. There are 4 waves, each one lasting 1 month long. 10s, 8s, 5s, and 3s waves. You do all of the prescribed sets/reps and on the last set you go for as many reps as you can, without failing. Week 1- a lot of volume, ex: 3s wave has 7 sets of each exercise at moderate weight week 2- more intensity, but still decent amount of volume. ex: 3s wave has 2 warm up sets and 5 working sets at higher weight than week 1 Week 3- "proving week" You work up to a prescribed weight and see how many reps you can do. For every rep you do over the prescribed reps you raise your next wave's working max by so much. Ex: 5s wave I squatted 390x10. So 10(how many I hit)-5(prescribed amount)=5. I raise my squat working max by 5# for every extra rep so I raised it by 25# for the 3s wave. Week 4- recovery week.
I just finished up all 4 waves and am very happy with he progress I've made on it.
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Post by brendanmoehn on Jul 2, 2011 11:32:41 GMT -5
Yesterday: snatch- up to 235#(pr) split jerk- up to 310#(pr)
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Post by brendanmoehn on Jul 6, 2011 22:41:29 GMT -5
snatch- 227x1, 237x0, x1(PR), 242x0x2, 242x1(PR) C&J- up to 235x1, 257x1, 277x1, 292x0x2
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Post by Jared Enderton on Jul 6, 2011 22:48:56 GMT -5
PR MACHINE! 110 snatch, nice! You are stronger than ever right now
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Post by brendanmoehn on Jul 7, 2011 12:06:08 GMT -5
110kg snatch
237# snatch
277# clean and jerk
283x5 bench
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Post by Jared Enderton on Jul 9, 2011 18:58:01 GMT -5
Where is that gym?? Did I miss something? Haha why havent I seen that gym before? Great jobon the snatching and the clean and jerk. Tell that spotter to quit even thinking about touching that bar until it is moving backwards. LOL. Keep posting videos- they make your log really fun to follow.
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Post by brendanmoehn on Jul 10, 2011 0:15:12 GMT -5
I moved back home for the summer and have been lifting in sports worx in Burlington
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Post by Jared Enderton on Jul 11, 2011 23:31:05 GMT -5
Who runs that place? looks like a cool gym. Why the move back home?
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Post by brendanmoehn on Jul 12, 2011 10:05:58 GMT -5
Paul Armstrong. It's a pretty good gym with quite a few strongman implements. Josh Bigger lifts there(won 2007 Iowa's strongest man I believe).
I moved home for the summer because I'm working for my friend's lawn care business. In fall I'm moving to Cedar Rapids where my fiance's student teaching. Then wherever I decide I'm going to PT school we are going to move there in the spring for the next few years.
So with all this going on it has been kind of hard to make lifting a priority, but I'm making sure to fit it in and continue making improvements.
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Post by Jared Enderton on Jul 21, 2011 22:57:32 GMT -5
say whaaaa? Paul Armstrong? For real? Dude I used to chat him up on Marunde Muscle all the time. So are you just bumming while in Cedar Rapids for a year?
Dude say hi to Paul for me. Ask him how his stud athlete has been that he used to post a log about all the time on there...
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Post by brendanmoehn on Jul 25, 2011 5:31:48 GMT -5
Hehe. will do. I know he's playin football, but I don't remember where he ended up. He's told me all about him too as well.
While I'm in Cedar Rapids I'll be working a temp job and job shadowing in physical therapy until I decide where I'm going to physical therapy school, then I'll be moving there.
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Post by brendanmoehn on Jul 27, 2011 1:50:21 GMT -5
things have been going great in China this last week. It is a light phase for the lifters here, so I haven't seen a whole lot of crazy stuff yet, but I will be sure to write about my experiences, what I learn, and post videos.
I did see a 94kg lifter doing power snatch for triples at 140kg. the same guy I remember last year C&J 210+
The little guys are the craziest. guys half my size (50-65kg) and 15 years old power clean and power jerk 120-130kg making it look like nothing
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Post by Jared Enderton on Jul 27, 2011 13:22:29 GMT -5
Oh very cool man. Oh gotcha....Dude for sure give us updates as soon as you can. That is awesome man, tons and tons of updates!
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Post by brendanmoehn on Jul 30, 2011 4:58:39 GMT -5
yesterday: same 94kg guy hit 200kg C&J and made it look easy. My camera was dead so didn't get any vids.
I also interviewed their head coach, so got lots of info.
My workout yesterday: snatch: 70x3, 80x2, 85x2, 90x1, 95x1, 100x1, 105x1, 110x1, 113x0x2, 100x1, 107x1, 112x1, 115x0x2(both very very close) Clean, push press, then power jerk: 100x1, 105x1, 110x1, 115x1, 120x1, 125 clean and power jerk.
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Post by vdecke on Jul 30, 2011 21:38:35 GMT -5
Good stuff Brendan. Please keep the updates coming.
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