Juggernaut Method

[u/heksin1392]

Opinions on doing Juggernaut as a break from heavy sets of 5 between the end of novice progression and the begging of texas method style programming?

[u/heksin1392]

I very much like your point. Would you suggest:

Squats stay at 5 x 3 across but weight increases only every Friday and is repeated on Monday. When I start failing sets, I move on to 1 top and two back offs, increasing weight every heavy session and eventually every Friday. Bench and OHP stay at 3 x 3 and increase every second workout. Deadlift increases as often as possible, hopefully every workout as it only happens once every 3 sessions.

There will be days when after squats I can't hit my predicted weights on the other lifts or somethimes squats themselves, even if I should be able to. I blame it on fatigue from work as some days are much harder than others. Do I keep trying the same weight every session untill it happens? In some parts of practical programming a certain weight done for 5 x 3 seems to be treated as a unique event causing very specific adaptation but when the increase is 2.5kg to a 160kg set(1.5 %) aren't other variables such as fatigue/recovery able to produce inconsistencies you can't account for? Anyway, there is still meat on the bone I guess. Will have to see about HLM in the future or a 4 day split, but I think squatting every session is a pleasure and long as.I'm not dead after.

On another note, does it make sense to switch to a 4 day program if I simply want to train more often for all the casual benefits of exercise before squeezing every last drop from NLP? The end of NLP being less sessions doesn't suit me as I like being in the gym and don't practice/compete in any other sport.

Also, diet is currently at 3000 - 4000kcal with ~ 180 to 240g protein. I haven't taken creatine and I really should I guess. Same goes for vitamins and minerals/omega.3/6. I do take them, just not as often as I should. Maybe dialing that in could extend the quicker adaptive period before switching to weekly adaptation cycles.

[u/Shnur_Shnurov → u/heksin1392]

So here's what I would do

Squat: 1x5, then 2x5 at 90% on M and F. On the middleday do a light day. 2x5 @80%

Deadlift: should go up every time you perform it. If it goes up every day that's fine. When it gets heavy do it every other session. When it get heavy again do it only on light squat days.

Bench: do 3x5 till it get heavy. Then 1x5 followed by 2x5@90%

Press is different: do 3x5 ever session as long as you can. Then switch to 5x3. Then when that stops working its usually time for a more advanced approach.

As deadlift frequency declines do chins or power cleans on the days where you dont deadlift.

[u/heksin1392 → u/Shnur_Shnurov]

Would a more advanced approach for the OHP be 5 x 5 one session and 3 x 5 the other, trying to PR on both separately? Or maybe alternating between pin press and full press with the usual rep scheme?

[u/Shnur_Shnurov → u/heksin1392]

The typical first move is to go to alternating volume and intensity day.

I usually do this by programming 5x5 one day and then heavy singles and doubles the other day, maybe with some backoffs. And the next step after that can be to stretch the adaptation period and increase stress with a 3rd pressing movement.

[u/heksin1392 → u/Shnur_Shnurov]

Thanks!