NASA Training Forum: Re: 5/26/11 (5's Accumulation)

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Re: 5/26/11 (5's Accumulation)

Posted by Jessie E on May 27, 2011, 3:33 pm, in reply to "Re: 5/26/11 (5's Accumulation)"

It is very similar to the 5-3-1 method, but has a lot more volume. I have done a few cycles of the 5-3-1 method and saw some good progress, but with it I was lifting too heavy too often. Using it, I left many of my best lifts in the gym rather than on the platform.

--Previous Message--
: Thanks Jessie, that is a very interesting
: approach. I can see by your meet results
: that it works very well for you. I have
: read your work out posts for awhile, but I
: couldn't get a handle on your program. This
: is the first time I have heard of a
: Juggernaut program.
:
: I use Wendler's 5-3-1 program and I see a
: lot of similarities with respect to rolling
: percentages, volume, intensity, etc. I
: chose the 5-3-1 program because I get more
: "hands on time" so to speak with
: the heavier weights since the waves are all
: contained within a single month. I am still
: pretty new to powerlifting and still need to
: work through my fear of heavy weights
:
: Chris
:
: --Previous Message--
:
: I have been following an adapted Juggernaut
: program that I have mapped out in an excel
: spreadsheet. Basically, I have an 8's wave
: for three weeks, a 5's wave for three weeks,
: and a 3's wave for three weeks with each
: separated by a deload week. Each wave
: begins with high volume (accumulation week),
: followed by decreased volume/increased
: intensity (intensification week), and lastly
: followed by a realization week in which the
: intensity increases once more and a single
: heavy set is repped out until failure.
:
: The percentages get higher and the volume
: decreases each week resulting in a single
: heavy rep-out set during the final week of
: each phase. For each rep over the target
: rep range during the realization week one's
: max will increase 5 lbs for the next wave.
: My accessory lifts change as weaknesses
: become evident, but I usually keep them with
: a high volume. I will sometimes come back
: for a PM workout that consists of a lot of
: accessory movements or "feel good"
: single joint exercises.
:
: I do a full body workout two days a week.
:
: Monday
: Core lifts: Squat,Bench, Curl
: Accessory Lifts(Changes):Romanian
: DL,Dips,Face Pulls
: Plyometrics
:
: Thursday
: Core Lifts: Deadlift,OH Press,Chin-Ups
: Accessory lifts:Wide Box Squat,Close
: Bench,Bent Row
: Plyometrics
:
:
: --Previous Message--
: Jessie,
:
: Could you briefly explain your program?
: Basically, what is the overall approach and
: methodology that you use when setting it up?
:
: Chris
:
: --Previous Message--
: 6:00-7:00 AM
:
: Giant Set
: Sumo DL
: 135x5
: 185x5
: 245x5
: 295x5
: 335x5
: 365x5x5
: 365x12
: Strict OH Press
: 45x5
: 95x5
: 135x5
: 155x5x5
: 155x8
: Chin-Up
: 90x5 (pulldown)
: 140x5
: 170x5
: Bwt+10x5x5
: Bwt+10x9
:
: Giant Set
: Close Grip BP
: 225x10x3
: Bent Row
: 125x10x3
: Wide Stance Box Squat
: 275x10
: 290x10x2
:
:
:
:
:
:
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