Training Log

Finished up the Juggernaut Method yesterday. Last few days of training:

Friday - Deadlift - only 375x2, needed 3
Saturday - Military - 165x5

Overall, it's a solid program, which you would expect. It adheres to the principles of slow, incremental progress, and big exercises. I think it would have worked a lot better for me if I had done a better job with recovery and I had done a better job with assistance work - definitely need to spend more time on abs/low back. None of these are the fault of the program - they are the fault of the user. In any event, my squat poundages are back, everything else seems to be right about where they were probably a year ago, which, on the one hand is pretty sad, but on the other, I can deal with, considering where I was.
I'm excited to try my new "program." It's rooted in a lot of different things that I've picked up in the past year or so, with the goal of eventually trying out a "Chaos & Pain" type setup. We'll just have to see how everything goes and how long I can keep running this. The setup is this:

Warmups will be "movement" based - I want to maintain, if not improve athletic ability and explosiveness, so I will center the warmups around animal walks, lunge variations, sprint prep, sprints, jumps, and whatever else I feel like throwing in.

Tuesday:
Lower body main - this will rotate between deadlift and squat every week
Work up to a training max, using plates, 25s, and 10s. I have an extended warmup I use when I do this - barx10, 65x5, 95x5, 115x5, 135x3, 155x3, 185x3, then all singles after that up to my training max.
Plan on hitting 3 singles at the training max
Then dropping ~100 pounds and doing a balls-out set
Upper - on deadlift day, this will be a press variation, squat day will be a pull variation
Generally plan on keeping it fairly light, 3-4x5-10. If I feel real frisky I may push the poundages a bit, but the set and rep range will still be the same
Conditioning - I play basketball Tuesday nights

Thursday:
Lower  body light - will be a squat or deadlift variation - opposite of Tuesday
Sets/reps same as Tuesday's upper body
Upper - will rotate between press and pull every week - pull will be a pullup variation
On press, will be similar to Tuesday's lower body setup
Pull will work up to heavy set of 3, then back off and do body weight xAMRAP
Conditioning - whatever, probably Prowler, maybe sledgehammer on tires

Saturday:
Olympic lift or variation - work up to training max, 3 singles
Odd lift - work up to training max. This can be any odd lift - Jefferson, Steinborn, Zercher, 1-arm deadlift, the possibilities are many
Carries/sled drags - Some sort of carry, superset with moderate-to-light sled drags. If the carries are grip-intensive, the sled drag will be done using a belt
Dips - I'd like to have a training partner for this, as here's the setup I want to do:
     1 person goes to failure
     Next person goes to failure
     First person jumps back in, goes to failure
     Second jumps in, same thing
     Back and forth you go, until one of you can go no more - probably
     determine "winner" by most reps, not necessarily who's left standing
Kroc Rows - again, if carries were grip-intensive, use straps

Other days will be small workouts, centered around bodyweight, or things like band pull-aparts, face pulls, single-leg work, and rehab type stuff. I'll also try to get long walks in at least a few times a week (something I haven't been doing a very good job of). These won't be planned out in any way, they will simply sort of happen. Abs will also probably be done every day, ab wheel on the heavy days, some lighter body weight stuff on small days.
Who knows, maybe this will turn me into a beast and I can sell the program for millions of dollars. Or better yet, it allows me to make continual progress, and I can be happier with myself than my current standing of mediocre. As always, it will depend as much on what I'm doing outside of training as in it. Sleep, food, all of it needs to be dialed in much better than it has been to hope to see progress.