Cube Speed Squats 6 x 2 @60% (480 as based off of 800) 1 x 1 Rest Pause 9/5/3 Reverse Band Squat w/Micros 85% x 2 (680) Block Pulls 335 x AMRAP x 2 (18/16) Pause Squats 2 x 8 reps Band Leg Curls 50 reps I was kind of overwhelmed with the response I [...]

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Today I began my official cycle for CAPO, so you are going to to get to see some new variations in the CUBE that we are doing this go round. It’s gonna be a blast because the clients that are doing this are killing it! Bench Bar x 6 million 135 x 12 185 x [...]

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“Only after disaster can we be resurrected. It’s only after you’ve lost everything that you’re free to do anything. Nothing is static, everything is evolving, everything is falling apart.” ― Chuck Palahniuk, Fight Club My favorite author, although some of his newer works have seemed forced, is Chuck Palahniuk. He was once described like this [...]

The post Alpha Lounge: 5/14/13 Lots of Inner Thoughts, Chris Pappillion, and an Unplanned Comp appeared first on Juggernaut Training Systems.

Bench Bar x A million 95 x 20 135 x 10 185 x 8 225 x 8 275 x 6 315 x 6 365 x 6 405 x 6 455 x 3 510 x 1 (PR since shoulder injury) 530 x 1 (Took this weight because I felt really good today, and I need to [...]

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Tonight was a frustrating, but through the frustration came a really good workout. I mentioned last week that I had an adjustment done on my lower back, and the muscles are still kinda aggravated so I didn’t squat. I was pissed off because I love squatting, and tonight was a designated heavy night… Just wasn’t [...]

The post Alpha Lounge: 5/6/13 Leg Day, and a Big Announcement… Well I think it is appeared first on Juggernaut Training Systems.

Explosive Deads Warm-Ups 570 x 1 x 8 (Done in under 35 seconds) 660 x 1 725 x 1 Like I said before the “up” sets after speed work is just an experiment for the time being. Gonna see if it helps to have a little extra weight in the hands every week. The deadlift [...]

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Well, 505 to be exact. But the fact of the matter is, I am progressing without pain. I was seriously more nervous before this bench than any other lift I can remember in my life. I was so worried about “what if”? Then I kinda stepped back and realized I could be hurt doing anything… [...]

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Deadlifts No Belt off 2.5″ Deficit Cube Rep Day 135 x 8 185 x 5 225 x 5 315 x 3 405 x 3 495 x 3 585 x 3 675 x 3 700 x 3 (Something new we are trying is two jump sets after the work sets for singles) 725 x 1 750 [...]

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Goal tonight work up to 65% for 8 sets of 3. For those that don’t know I use no bands or chains, when I use %’s it’s all straight weight. Bench Bar x 25 95 x 15 135 x 10 185 x 8 225 x 8 275 x 8 315 x 3 365 x 3 [...]

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Squats w/Pause (Walked Out No Wraps) 150 x 10 200 x 8 240 x 8 290 x 6 330 x 5 380 x 3 420 x 3 470 x 3 510 x 3 600 x 2 640 x 1 PR Leg Press 4 sets x 20 Leg Curls 4 x 20 Lat Pulldowns 4 x [...]

The post Alpha Lounge: 4/22/13 Squats and How to Squat Correctly appeared first on Juggernaut Training Systems.

First off I hope all of you enjoyed the holiday. Most importantly I hope you have rehydrated. If you don’t know what I am referring to I am sorry your life is a miserable place. Just kidding, don’t want or need any more messages telling me my views are wrong… Anyway I know some of [...]

The post Alpha Lounge: 4/21/13 Holiday, Short Shorts, Fat Kids, and Training appeared first on Juggernaut Training Systems.

I admit that I have sucked ass at keeping up my log, but hang with me, I appreciate every single person that supports what I do, and this log/blog. I have been busy beyond my imagination, and while that is a good thing, I have learned to spread myself out a little better. For example, [...]

The post Alpha Lounge: 4/17/13 Diet, Training, and Catching Up appeared first on Juggernaut Training Systems.

Hang with me for a moment as I am wound up, and ready to type. Goals. Dreams. Visions. Hopes. Whatever you want to call them, we all have them. Why is it that some people continuously reach their’s, and others seem to eek through life never accomplishing more than getting out of the bed each [...]

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Squats 150 x 10 200 x 10 240 x 6 290 x 6 330 x 5 380 x 5 420 x 3 470 x 3 510 x 3 x 3 sest with 2 second Pause 510 x 1 with 10 second Pause Pause Squats with Buffalo Bar 315 x 5 x 5 Leg Press 600 [...]

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Really simple advice I believe in. If you want to look like a bodybuilder, eat like one. If you wanna be strong as you possibly can, train like a strongman. If you wanna be the best powerlifter you can be, do both. This is 3-5 days worth of food depending on the item. I am [...]

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Rehab work not shown 200 Band Pulls 100 Pull Aparts 135 x 30 x 5 sets 185 x 10 225 x 8 275 x 5 315 x 6 100 Face Pulls I had planned on working up to 225, and then 315 in the Slingshot, but I felt really good, like no pain at all [...]

The post Alpha Lounge: 3/31/13 Shoulder Rehab and BENCH!! and Big Mac Wish appeared first on Juggernaut Training Systems.

Shoulder Rehab Days 2-4 Klokov Press (25 lbs bar )- 100 reps Band Pull Aparts- 125 reps Lacrosse Ball Digs then Windmills- 5 x 10 Knee Push Ups in Reactive Slibgshot- 10 x 10 Face Pulls- 5 x 20 Shoulder feels really good, a couple of points cause me instability, and shooting pain, but much [...]

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100 Band Pull Aparts 5 Spider Hand Walks on Door Delt Digs w/Lacrosse Ball ROM Sets Bench-135 x 15 x 10 sets Slingshot- 225 x 10 x 5 sets DB Flyes- 25 x 12 x 5 Face Pulls w/Bands- 100 reps 100 Band Pull Aparts I am really glad to have this chance to have [...]

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What’s up y’all? Been busy traveling, competing, writing… Anyway I have just returned from the Supertraining March Madness Meet, and again I have nothing but great things to say about the prefessionalism of Cara Westin, Mark Bell, Jim McDonald, and crew. They put on a great meet, do a lot of little things to make [...]

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What up? I’m a few days out from the SuperTraining meet, and I am really looking forward to going back to California. The meet itself is just a meet, but I get to share the platform with some guys that are the best of our time. That is also the root of my status about [...]

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