Juggernaut Update

The third week of the Juggernaut Method is also known as the realization week. You execute an 'as many reps as possible' for the last set, which is 10lb heavier than your prior 10rep max. I've only done the third week for two lifts so far. They are the Military Press and the Squat. I was happier with my squat performance (15 reps).

The reason I haven't been able to complete the third week is because I've given in to injury in the shoulder. It's a rotator cuff muscle that is blown out -  the one you use for overhead movements. I kept lifting despite the shoulder being out because I felt strong in other planes of movement. But I've decided now to wait it out until I'm 100%. It's been a week since then, and will be about half a week to a week longer if I'm lucky. I've been working on abs and arms in the meantime.

Juggernaut Log Update

I finished the first week of the 10 rep range wave. It's the hardest week of the program because of the massive volume. It's 5 sets of 10 with 60% of your PR. This is hard on the joints, and in each lift left me a bit crippled for a few days. The military press took out my shoulders, the squats took out my knees, the bench press took out my elbows, and the deadlift took out my shoulders.

It was a really tough week to get through, but I knew in order for the periodization to work, I had to get the workouts in. This coming week is difficult as well. I am going to take a deload on the 4th week of the program. I've found that the high volume of the first week didn't require much accessory lifting. I cut out both front squats and incline barbell bench press, and didn't even do any dumbbell benching. I found my hands were too shredded to do any other lifts. I stuck with muscle-ups and straight hanging leg raises.

I read about a version of the program called the Inverted Juggernaut, which has you doing 10 sets of 5 for the first week, reversing the sets and reps, enabling you to get the high volume without having to do sarge large sets.