Gonna try a complete cycle of inverted juggernaut method over the summer. Want to get into good shape for hockey preseason and cardio during Texas method isn't viable. Other reasons for stopping Texas method are too low upper body volume and that my elbows don't like heavy bench. Also this will lead to more hypertrophy - my arms shrunk on TM and they weren't big to begin with.
That said I achieved a 4 plate squat and several bench PBs on TM so not all negative, but time for a change
Going to program 4 days a week as no regular hockey over summer ( will have a few games here and there).
Bench day
Bench, speed OHP, rows, CGIBP, curls
Deadlift day
Box jumps, deadlift, speed squats, abs
Press day
Press, speed bench, chin ups, CGBP, lat raises and/or facepulls
Squat day
Box jumps, squat, speed deadlift, prowler, abs.
This will be at a weekend so can use prowler, there are classes in that area during week after work.
Assistance will be roughly 3 sets of 8-12, but might go harder on upper back work as there isn't much upper back volume. Will see. Unsure if I need any lower assistance other than speed work. Perhaps a squat variation at least?
Generally much shorter rests than on TM. First phase with 10*5 is 60 seconds. Rests for main lifts prescribed in book, assistance will vary. Speed work will be higher as Chad recommends speed work at like 60-70% iirc so low volume and higher rests, focusing on explosiveness.
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Squat day, Friday. Busy this weekend sadly.
Box jump
3*5
Squat
60*10
100 9*5, 10
50 second rests between squats. Last set gassed me. Annoyed as wanted more.
Speed deadlift
up to 140 for 3*5
This was potentially a bit heavy as was tired, wasn't that quick. Or at least didn't feel quick. But Chad suggests speed work at about 60-70% of 1rm.
Couldn't use prowler due to a class. Will do squat workout on weekends where possible so I can use it.
Abs
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Bench day
Bench, semi paused
60 9*5, 15
Speed military press (paused ofc)
20*5
30*5
35*5,5,
Felt fairly fast. Don't get anything like as fatigued doing bench as squats, so speed work after is better.
Rows
60*10,10,10,10,10
Biceps fried.
CGIBP
40*10
50*8
This was too heavy, 8th was hard
40*8,8
Huge rom lol. Probs twice my flat bench if not more.
EZ preacher curl #brotastic
+10*8, too easy
+20*8,7
+15*8
+20 is a bit hard for 3*8. Will try 15 next time and see if too easy.