City of Grit's first go at powerlifting

[Sworder]

Good luck!

 

[Worf]

Which Juggernaut program?

 

[Cityofgrit]

Which Juggernaut program?

It's a linear program that was generated based on information I put in. So far I'm liking it. As I fill out the Excel spreadsheet the next weeks percentages populate based on what I lifted the week before. Also, when I put in my warm up RPE, the sets change based on what I input.

 

[NovaFlex]

It's a linear program that was generated based on information I put in. So far I'm liking it. As I fill out the Excel spreadsheet the next weeks percentages populate based on what I lifted the week before. Also, when I put in my warm up RPE, the sets change based on what I input.

That’s actually pretty cool.

 

[Btcowboy]

That’s actually pretty cool.

If you dont mind where did you find it? I wouldn't mind checking it out.

 

[Cityofgrit]

If you dont mind where did you find it? I wouldn't mind checking it out.

I'm a little ashamed to say, I pay for it lol it's 27 a month

 

[Btcowboy]

I'm a little ashamed to say, I pay for it lol it's 27 a month

Ahh ok

 

[Worf]

I'm a little ashamed to say, I pay for it lol it's 27 a month

I probably spend that on protein bars/shakes at the gas station a week because I forget to put shit in my lunch box at the house. Don’t feel bad. Many of us are just winging it until we find something that works for a few months then winging it again after it quits working.

 

[Cityofgrit]

I probably spend that on protein bars/shakes at the gas station a week because I forget to put shit in my lunch box at the house. Don’t feel bad. Many of us are just winging it until we find something that works for a few months then winging it again after it quits working.

I really like the way it's put together and it uses experience level to dictate the programming approach. I'm novice to powerlifting so linear is the approach that suits me best. I figured I can possibly make more focused progress this way.

 

[Worf]

I really like the way it's put together and it uses experience level to dictate the programming approach. I'm novice to powerlifting so linear is the approach that suits me best. I figured I can possibly make more focused progress this way.

I’m sure you’ll at least get what you paid for it, at least for a little while. How long it will last is the question

 

[Cityofgrit]

I’m sure you’ll at least get what you paid for it, at least for a little while. How long it will last is the question

The good thing is it runs in 4 week blocks and you can cancel at any time. I'm on a cycle that has me peaking near the end of February.

 

[nukklehead]

Does the spread sheet account for age? ( Do you input that too?). Too old to hang with typical programs (50) although I do train mostly conjugate I have to allow extra recovery days. Kind of looking for an alternative to that if there is one

 

[Cityofgrit]

Does the spread sheet account for age? ( Do you input that too?). Too old to hang with typical programs (50) although I do train mostly conjugate I have to allow extra recovery days. Kind of looking for an alternative to that if there is one

Yes it does. It's Juggernaut systems. It takes age, weight, experience, weaknesses, and max weight all into account

 

[Worf]

Does the spread sheet account for age? ( Do you input that too?). Too old to hang with typical programs (50) although I do train mostly conjugate I have to allow extra recovery days. Kind of looking for an alternative to that if there is one

You can do 3 days per week conjugate. Dave Tate goes over this on ELite FTS

 

[NovaFlex]

You can do 3 days per week conjugate. Dave Tate goes over this on ELite FTS

To add to that, conjugate is just a system—it doesn’t have to be balls out on ME days, you can actually incorporate volume for an off season type of approach.

 

[Btcowboy]

I just downloaded the Juggernaut 2.0 template from lift vault. The one with 10, 8, 5, and 3 rep waves for a 16 week program. Looks interesting anyways

 

[Cityofgrit]

Squat (low bar)

215 1 × 4
200 5 × 4

Wide grip bench

200 3 × 4

RDL

205 5 × 7

Machine curl

70 1 × 10
2 × 9

Lat pulldown

140 1 × 10
2 × 8

Ham/glute raises

30 lbs. dumbbell 2 × 15
1 × 13

 

[Cityofgrit]

3 sec. paused bench

205 5 × 4

Tricep extensions

110 × 10
120 2 × 10

Hanging leg raises

5 × 9

Today is my short day. I got in and got out. I am really liking paused benching.

 

[Cityofgrit]

Deadlift (hook grip)

295 1 × 3
275 6 × 3

Squat (low bar)

205 4 × 4

Feet up bench

215 4 × 4

I'm really digging a narrow stance with my deadlifts...it seems to be right for me. I also am using a fairly narrow squat stance for squat and it seems to be my Jam. I'm really able to stay very tight in a low bar position. It feels powerful. @Perrin Aybara @Worf @Btcowboy what do you guys think?

 

[Worf]

Deadlift (hook grip)

295 1 × 3
275 6 × 3

Squat (low bar)

205 4 × 4

Feet up bench

215 4 × 4

I'm really digging a narrow stance with my deadlifts...it seems to be right for me. I also am using a fairly narrow squat stance for squat and it seems to be my Jam. I'm really able to stay very tight in a low bar position. It feels powerful. @Perrin Aybara @Worf @Btcowboy what do you guys think?

It’s not stupid if it works. I find if I go too close with foot position on squat I don’t get the glutes and hamms to fire as well from the hole. Ends up more like a good morning. I keep feet a little outside shoulders. Some of the warm up set I have my feet closer