Post your routine

spdrew2143 said:
It's an ok program. There are better programs out there for most lifters. From what Ive seen the templates dont vary much from person to person. The general consensus is there is way too much volume. Pokerandbeer said the workouts took too much time and didnt finish the program. Not sure why he is praising it so highly.
Click to expand...

yea that makes sense drew thats exactly how all this plays out
 
pokerandbeer said:
yea that makes sense drew thats exactly how all this plays out
Click to expand...
Am I incorrect? You said the workouts were taking too long, and they took away from your other activities like baseball and basketball. I’m in agreement with you, the workouts did take too long.
 
I went back to juggernaut AI because they closed the basketball court. Shortly afterward they closed the gym and I wasn't going to be able to do the accessory exercises so I didn't see any point in doing the program(not saying the powerlifting AI cant be be done without accessories because it can). The point is on the internet you aren't going to find better programming and or a better active community to be in than the juggernaut AI even though yes the programs take a long ass time to do and is a lot of work which generally means better results. Marisa INda uses the programming and of course several other champions as im sure you know. The 49ers strength coach is using the program now. Im not trying to advertise that juggernaut AI is the only way to program or even the absolute most optimal way to train im just saying if you are serious about lifting and don't have a hands on coach it is likely the best. Im fully aware of sheiko AI to and sky net.
 
pokerandbeer said:
I went back to juggernaut AI because they closed the basketball court. Shortly afterward they closed the gym and I wasn't going to be able to do the accessory exercises so I didn't see any point in doing the program(not saying the powerlifting AI cant be be done without accessories because it can). The point is on the internet you aren't going to find better programming and or a better active community to be in than the juggernaut AI even though yes the programs take a long ass time to do and is a lot of work which generally means better results. Marisa INda uses the programming and of course several other champions as im sure you know. The 49ers strength coach is using the program now. Im not trying to advertise that juggernaut AI is the only way to program or even the absolute most optimal way to train im just saying if you are serious about lifting and don't have a hands on coach it is likely the best. Im fully aware of sheiko AI to and sky net.
Click to expand...
I think one of the best parts of the program for novices/intermediates is the Facebook group. They can post form check videos and get valuable critiques from the community.
 
For anyone interested here is some data from last years jugg ai group.

Hey All,
Wanted to share some highlights with you from our recent survey. Thank you to the 500+ who responded...

Average Improvements

Squat +29.28# (372 to 402)
Bench +19.16# (252.96 to 272.11)
Deadlift +31.23# (428.83 to 460.06)
Total +79.67# (1054.52 to 1134.18)

This happened with an average of 16.3 Weeks on the System
 
yea I was looking for that post

there is a 2.0 powerlifting program now based on all the feedback

supposed to be a BJJ 2.0, weightlifting 2.0 and something like CrossFit for general training

if the gym ever opens up again ill probably hop right back on it
 
5-6 rounds, been doing this every 3 to 4 days
20 jumping jacks
20 pushups
20 squat lunge combo
20 burpees
20 4ct flutter kicks
 
Scroll for the three days. All the reps are 8-12 at the moment as it's a pure hypertrophy phase, phases are broadly 4 weeks, hitting strength capacity, strength, max strength, power then speed.

Doing additional medicine/slam ball things and some finishers for the arms.



It tends to pair most exercises so one is a rest for the other, explosive power stuff is done in a set on its own.
 
I finished Barbell Medicine Powerlifting I program right when all the gyms started shutting down. Unfortunately it messed things up a bit and I started to get more busy so my peak went horribly, however made nice gains overall compared to when I first started. On the otherhand I'm sure a lot of it was muscle memory beginner gains so I'm sure I would have gotten stronger doing any program tbh. Currently doing my own thing which hasn't been much lately due to lack of time
 
AM run (7 to 15 miles)

PM Calisthenics (at least 1 hour) for instance yesterday was 200 burpees/600 pushups

PM stretch (at least 2 hours)

Every day until my legs cant do it anymore. Every fucking day Joe!!! No booze, no instagram, no friends even. Just grinding away at the ole self while world spins around me. Lifestyle Joe.
 
Last edited:
TerryMCLOOPS said:
AM run (7 to 15 miles)

PM Calisthenics (at least 1 hour) for instance yesterday was 200 burpees/600 pushups

PM stretch (at least 2 hours)

Every day until my legs cant do it anymore. Every fucking day Joe!!! No booze, no instagram, no friends even. Just grinding away at the ole self while world spins around me. Lifestyle Joe.
Click to expand...
Are you in prison or something haha
 
Every other day:

6 pulls ups
10 dips
6 chin ups
10 dips
Do that for 5 rounds then 10x2 of real slow pull ups.

In between these days I use my 25kg kettlebell at home.
Swings X20
Squats X10
Push press X5 each arm
Row X10 each arm
Ab wheel X10
5 rounds.
 
vision1 said:
Are you in prison or something haha
Click to expand...

I go to school on the GI bill and work part time. Blessed with the freedom to train like this so I do. Its what I want, I don't think its for everyone. I consider myself very lucky to be able to do this.
 
I also throw in one or two stair runs per week.
 
I've got a limited amount of free weights at home -----> 2x 35lb, 2x 25 lb, 2x 10lb, 2x 8lb, so mostly calisthenics, core type stuff. I've also got a pull up/chin up bar. So my workouts have looked like this for the most part since I've been at home/on lock down since the middle of March:

May 11/20
12.27 km bike ride (28:08.00) AM
Rope Jump x890 (5:00.00)
Jumping Jack x504 (5:00.00)
Super Set x4
S. Press 70/30lb x10/10, 10/10, 10/10, 10/10
Fly (front/back) 30lb x10/10, 10/10, 10/10, 10/10
Shrug 100lb x30, 35, 35, 35
Cat Arch x10
Dead Bug x25
Pelvic Bridge x25
Plank Tap x15/side
Hip Dip x10/side
Row Boat x15/side
Leg Raise x25
Body Saw x12
Rope Jump x822, 858 (5:00.00) PM
Jumping Jack x506, 521 (5:00.00)
Shadow Box Punch x1750 (5:00.00)

May 13/20
Rope Jump x870 (5:00.00) AM
Jumping Jack x508 (5:00.00)
Super Set x20 (32:23.45)
Rope Jump x50 (1000)
Push Up x15 (300)
Jumping Jack x50 (1000)
Muay Thai Knee x25/side (1000)
Rope Jump x877, 878, 890 (5:00.00) PM
Jumping Jack x517, 538, 523 (5:00.00)

May 14/20
40.33 km bike ride (1:55.00)
Rope Jump x762 (5:00.00)
Jumping Jack x509 (5:00.00)
Super Set x4
Bi Curl 70lb x10/10, 12/12, 11/11, 12/12
Tri Ext 35lb x30, 30, 30, 30

May 15/20
22.44 km bike ride (51:29.00)
Rope Jump x864 (5:00.00)
Jumping Jack x511 (5:00.00)
Super Set x4
Bent Row 70lb x25, 25, 25, 25
1 Arm Row 35lb x15, 10, 10, 10

May 17/20
Rope Jump x868, 903 (5:00.00)
Jumping Jack x524, 510 (5:00.00)
Super Set x5
S. Press 70/30lb x12/12, 12/12, 12/12, 12/12, 11/11
Fly front/back 30lb x12/12, 12/12, 12/12, 12/12, 11/11
Shrug 100lb x50, 50, 50, 50, 40
Up Row 70lb x15, 15, 15, 15 (not part of ss)
Cat Arch x10
Dead Bug x25
Pelvic Bridge x25
Plank Tap x15/side
Hip Dip x10/side
Row Boat x15/side
Leg Raise x25
Body Saw x15

May 18/20
30.96 km bike ride (1:07.00) PM
Push Up x25, 25, 25, 25 ,25, 25
Cat Arch x10
Dead Bug x25
Pelvic Bridge x25
Hip Dip x10/side
Row Boat x15/side
Leg Raise x25
Body Saw x10

May 19/20
14.36 km bike ride (40:17.00) PM
Rope Jump x885 (5:00.00)
Jumping Jack x516 (5:00.00)

May 20/20
Rope Jump x880 (5:00.00)
Jumping Jack x509 (5:00.00)
Super Set x20 (31:12.25)
Rope Jump x50
Push Up x15
Jumping Jack x50
Muay Thai Knee x25/side

May 21/20
Rope Jump x807, (5:00.00)
Jumping Jack x521 (5:00.00)
Super Set x4
Bi Curl 70lb x12/12, 12/12, 12/12, 12/12
Tri Ext 35lb x30, 30, 30, 30

May 23/20
Rope Jump x868, 903, 1020 (5:00.00)
Jumping Jack x544, 555, 555 (5:00.00)
Cat Arch x10
Dead Bug x25
Pelvic Bridge x25
Plank Tap x15/side
Hip Dip x10/side
Row Boat x15/side
Leg Raise x25
Body Saw x12

May 24/20
Rope Jump x870 (5:00.00)
Jumping Jack x532 (5:00.00)
Pull Up x10, 10, 10, 7, 8, 6
Bent Row 70lb x30, 25, 25, 25
1 Arm Row 35lb x15/15, 15/15, 15/15, 15/15

Haven't done my workout today yet.
 
I'm using Kettlebells 5 - 6 days per week. Based on Simple and Sinister but with Clean and Press, Goblet Squats and High Pulls added on. I have a 16, a 24 and a 32 kilo.

I don't see the gyms opening again for another 6 weeks at least. And even then I expect training time to be very limited, with workout slots booked days in advance.
 
Brandon Wilson said:
I've got a limited amount of free weights at home -----> 2x 35lb, 2x 25 lb, 2x 10lb, 2x 8lb, so mostly calisthenics, core type stuff. I've also got a pull up/chin up bar. So my workouts have looked like this for the most part since I've been at home/on lock down since the middle of March:

May 11/20
12.27 km bike ride (28:08.00) AM
Rope Jump x890 (5:00.00)
Jumping Jack x504 (5:00.00)
Super Set x4
S. Press 70/30lb x10/10, 10/10, 10/10, 10/10
Fly (front/back) 30lb x10/10, 10/10, 10/10, 10/10
Shrug 100lb x30, 35, 35, 35
Cat Arch x10
Dead Bug x25
Pelvic Bridge x25
Plank Tap x15/side
Hip Dip x10/side
Row Boat x15/side
Leg Raise x25
Body Saw x12
Rope Jump x822, 858 (5:00.00) PM
Jumping Jack x506, 521 (5:00.00)
Shadow Box Punch x1750 (5:00.00)

May 13/20
Rope Jump x870 (5:00.00) AM
Jumping Jack x508 (5:00.00)
Super Set x20 (32:23.45)
Rope Jump x50 (1000)
Push Up x15 (300)
Jumping Jack x50 (1000)
Muay Thai Knee x25/side (1000)
Rope Jump x877, 878, 890 (5:00.00) PM
Jumping Jack x517, 538, 523 (5:00.00)

May 14/20
40.33 km bike ride (1:55.00)
Rope Jump x762 (5:00.00)
Jumping Jack x509 (5:00.00)
Super Set x4
Bi Curl 70lb x10/10, 12/12, 11/11, 12/12
Tri Ext 35lb x30, 30, 30, 30

May 15/20
22.44 km bike ride (51:29.00)
Rope Jump x864 (5:00.00)
Jumping Jack x511 (5:00.00)
Super Set x4
Bent Row 70lb x25, 25, 25, 25
1 Arm Row 35lb x15, 10, 10, 10

May 17/20
Rope Jump x868, 903 (5:00.00)
Jumping Jack x524, 510 (5:00.00)
Super Set x5
S. Press 70/30lb x12/12, 12/12, 12/12, 12/12, 11/11
Fly front/back 30lb x12/12, 12/12, 12/12, 12/12, 11/11
Shrug 100lb x50, 50, 50, 50, 40
Up Row 70lb x15, 15, 15, 15 (not part of ss)
Cat Arch x10
Dead Bug x25
Pelvic Bridge x25
Plank Tap x15/side
Hip Dip x10/side
Row Boat x15/side
Leg Raise x25
Body Saw x15

May 18/20
30.96 km bike ride (1:07.00) PM
Push Up x25, 25, 25, 25 ,25, 25
Cat Arch x10
Dead Bug x25
Pelvic Bridge x25
Hip Dip x10/side
Row Boat x15/side
Leg Raise x25
Body Saw x10

May 19/20
14.36 km bike ride (40:17.00) PM
Rope Jump x885 (5:00.00)
Jumping Jack x516 (5:00.00)

May 20/20
Rope Jump x880 (5:00.00)
Jumping Jack x509 (5:00.00)
Super Set x20 (31:12.25)
Rope Jump x50
Push Up x15
Jumping Jack x50
Muay Thai Knee x25/side

May 21/20
Rope Jump x807, (5:00.00)
Jumping Jack x521 (5:00.00)
Super Set x4
Bi Curl 70lb x12/12, 12/12, 12/12, 12/12
Tri Ext 35lb x30, 30, 30, 30

May 23/20
Rope Jump x868, 903, 1020 (5:00.00)
Jumping Jack x544, 555, 555 (5:00.00)
Cat Arch x10
Dead Bug x25
Pelvic Bridge x25
Plank Tap x15/side
Hip Dip x10/side
Row Boat x15/side
Leg Raise x25
Body Saw x12

May 24/20
Rope Jump x870 (5:00.00)
Jumping Jack x532 (5:00.00)
Pull Up x10, 10, 10, 7, 8, 6
Bent Row 70lb x30, 25, 25, 25
1 Arm Row 35lb x15/15, 15/15, 15/15, 15/15

Haven't done my workout today yet.
Click to expand...
Holy shit, you actually count your jump rope and jumping jack reps that high? Why not just do them for time?
 
I have a 3 days split. I have a home gym (bar, weights, pullup bar, rack).

Let alone the deadlift, I try to mantain at least 40 seconds of time under tension in all excercises:

Day 1:
Bench press: 4 sets to failure (10 to 13 reps)
Skull crushers superset with close grip bench: 4 sets to failure or 1/2 reps away from failure (12 to 15 reps usually)
Flys or dumbell press: 4 sets to technical failure (10-12 reps, at this point I'm burned)

Day 2:
Deadlifts: Only excercise I do low reps. 5x5 or even working to a heavy single
Pullups: 4 sets to failure (usually from 10 to 13)
Bent over row or dumbel rows: around 4x10. Don't like going to failure with the bar (lower back already tired).. no problem with the dumbells.
Curls: 4 sets beyond failure (around 12/15 reps). Last 1 or 2 reps are cheat curls.

Day 3:
Legs... lmao. Whatever my right knee let me do. I try to do bridges, some form of squats (high bar, front, bulgarian), lunges, some calves.


Yeah.. it's more a bodybuilding approach but I'm 140 pounds, I like training hard but my joints do not appreciate lifting too heavy.
 
Right now I'm keeping it pretty simple.

Friday
Squats
Front Squats
Hamstring Curls
Pullups
Calf raises

Sunday
Bench press
DB incline press
Seated rows
Weighted dips
Triceps accessory work

Tuesday
Power clean
Deadlift
Single arm rows
Barbell curls
Seated calf raises

Main sets are usually working up to something like a 531 style program changing each week reps and intensity. Accessory work is done sets of 8 to 20.

Then once a week I go on a several mile walk and another day I spend a few hours swimming in the pool. I use both of those as low intensity active recovery days.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,715
Messages
55,436,514
Members
174,774
Latest member
kilgorevontrouty

Share this page

Back
Top