Master the Basics of Juggernaut AI in Week 1

Table of Contents

1. Introduction
2. Training Schedule
3. Day 1: Squats, Bench Press, Deadlifts
   • 3.1 Squats
   • 3.2 Bench Press
   • 3.3 Deadlifts
4. Day 2: Wide Bench Press and Back Work
   • 4.1 Wide Bench Press
   • 4.2 Back Work
5. Day 3: Deadlifts, Bench Press, Pause Squats
   • 5.1 Deadlifts
   • 5.2 Bench Press
   • 5.3 Pause Squats
6. Day 4: Squats, Bench Press, Deadlifts
   • 6.1 Squats
   • 6.2 Bench Press
   • 6.3 Deadlifts
7. Conclusion

Training for the USAPL Rhode Island State Championship Meet

In this article, I will provide a detailed overview of my training schedule and progress as I prepare for the USAPL Rhode Island State Championship Meet. I will share insights into my training routine, the exercises I perform, and the challenges I encounter along the way. Whether You are an aspiring powerlifter or simply interested in the training process, this article will give you valuable insights and tips.

Introduction

Before diving into the specifics of my training, let me give you a brief overview of my goals and the competition I am preparing for. I have recently signed up for the USAPL Rhode Island State Championship Meet, which is scheduled to take place on May 1st. As of writing this article, the competition is 92 days away, giving me approximately three months to prepare. This will be my first meet on the Juggernaut AI app, and I am excited to see how it will enhance my training.

Training Schedule

To give you a better understanding of my training routine, I will break it down day by day and discuss the key exercises and progressions. Please note that I train four days per week, specifically on Monday, Tuesday, Thursday, and Friday. Each training day focuses on different aspects of powerlifting, allowing me to develop strength and technique across multiple lifts.

Day 1: Squats, Bench Press, Deadlifts

On day one of my training week, I prioritize squats, bench press, and deadlifts. These three lifts are crucial for powerlifting and require dedicated focus and effort. Let's break down each exercise:

3.1 Squats

For squats, my main training consists of competition squats, ranging between 420 and 445 pounds. The Juggernaut AI app provides me with a weight range, but I usually base it off my own feel and aim to push the top weight. This week, I went for 445 pounds and completed four reps at an RPE (rate of perceived exertion) of seven. Transitioning back to low bar squats after a period of high bar work was an adjustment, but overall, it felt good.

(Pros: Varied weight range, ability to adjust Based on feel)

3.2 Bench Press

Next up is the bench press, where I focus on feed up benching. Since I don't have a significant Arch or leg drive in my bench press technique, feed up benching allows me to maintain a similar style. Starting at 185 pounds, I gradually increased the weight as recommended by the app. The last working set was at 225 pounds, and surprisingly, it felt like an RPE five and a half. I will need to adapt and adjust the weights as I progress further.

(Pros: Effective technique for my body mechanics)

3.3 Deadlifts

The final exercise of the day is deadlifts. Similar to squats, I follow a top set and back off set structure. This week, my top set called for anywhere between 207.5 kg to 217.5 kg. To round up, I opted for 220 kg, and it felt relatively easy. The back off sets were consistent at 210 kg to manage fatigue. Deadlifts have been feeling good lately, but I need to remain mindful of potential fatigue accumulation.

(Pros: Strength progression, adaptability)

Day 2: Wide Bench Press and Back Work

Day two focuses on wide bench press variations and back work. This day usually flies by as it involves fewer compound exercises but still provides valuable training stimuli.

4.1 Wide Bench Press

I start with sets of extra wide bench press to target different aspects of my chest muscles. Using the 225-pound weight consistently, I aim for six sets of four reps. As my bench press setup is narrow and I have longer arms, going wider is challenging. However, by adjusting my HAND placement, I can achieve a slight variation and engage different muscles.

4.2 Back Work

Back work is an essential aspect of powerlifting, and I make sure to incorporate it into my training. I usually mix barbell movements with the Prime Fitness HLP Single Stack machine to ensure a well-rounded back workout. These exercises help strengthen my back and contribute to overall lifting performance.

(Pros: Targeting specific muscle groups, functional equipment)

Day 3: Deadlifts, Bench Press, Pause Squats

On day three, I revisit deadlifts, bench press, and incorporate pause squats to further enhance my powerlifting abilities.

5.1 Deadlifts

Similar to day one, day three includes deadlifts. This time, I focus on technique sets, with my top set ranging between 207.5 kg and 217.5 kg. I rounded up and went with 220 kg, which felt relatively easy. Again, the back off sets were consistent at 210 kg, as I wanted to manage fatigue effectively.

5.2 Bench Press

For bench press, the weights recommended by the app have been relatively lighter. I attribute this to my previous training cycle, which included using chains for bench press variations. Despite the app suggesting a working set of 92.5 kg to 100 kg, I ended up doing 110 kg at an RPE of six. As the training cycle progresses, I expect the app to adapt and increase the weights accordingly.

5.3 Pause Squats

To further improve my squat technique and control, I incorporate pause squats into my training routine. This week, I completed four sets of three reps, gradually increasing the weight. Starting at 365 pounds, I rounded up to 405 pounds for my top set. The app adjusted the subsequent sets accordingly, allowing me to challenge myself while maintaining proper form.

(Pros: Technique refinement, progressive overload)

Day 4: Squats, Bench Press, Deadlifts

The final training day of the week consists of squats, bench press, and deadlifts once again. This day focuses on lighter variations of the exercises, allowing for efficient supersetting.

6.1 Squats

For squats, I Continue to work on my form and technique. This week, I used the Rogue Olympic weightlifting bar, which I haven't utilized for other exercises. Performing high bar squats Olympic-style provided a different stimulus and allowed me to work on specific aspects of my squatting technique.

6.2 Bench Press

The bench press on day four is lighter in terms of intensity. Working with 105 kg to 110 kg, I completed four sets at an RP7. This lighter bench press variation allows me to maintain proper form and work on specific aspects of my bench press technique.

6.3 Deadlifts

The deadlifts I perform on day four are primarily focused on technique and control. Using 200 kg for sets of four, I maintain consistent intensity throughout. These technique-focused sets help solidify my deadlift form and lay a strong foundation for future progress.

Conclusion

In conclusion, my first complete week on the Juggernaut AI app for the USAPL Rhode Island State Championship Meet has been productive and challenging. The app's ability to provide personalized training plans and adapt to my progress has been invaluable. Moving forward, I will continue to share my training updates and insights to document my Journey towards the upcoming meet. Whether you are a fellow powerlifter or simply curious about training techniques, I hope this article has provided you with useful information and inspiration for your own fitness journey. Stay tuned for more updates and thank you for joining me on this adventure.

Highlights

• Detailed training breakdown for the USAPL Rhode Island State Championship Meet preparation
• Customized training plan using the Juggernaut AI app
• Focus on squats, bench press, and deadlifts
• Incorporation of wide bench press variations and back work
• Technique refinement through pause squats and deadlift skill work
• Progressive overload and adapting to individual needs
• Upcoming training updates and insights towards the competition

FAQ

Q: How often do you train? A: I train four days per week, specifically on Monday, Tuesday, Thursday, and Friday.

Q: What equipment do you use for wide bench press variations? A: I use my regular bench press setup, but I adjust my hand placement to achieve a wider grip.

Q: Can I incorporate back work into my powerlifting training? A: Absolutely! Back work is crucial for overall strength and stability in powerlifting. I recommend mixing barbell movements with machine exercises to target different muscle groups.

Q: How do you manage fatigue during deadlift training? A: Managing fatigue is essential for effective deadlift training. I typically listen to my body and adjust the weights during back off sets to prevent excessive fatigue buildup.

Q: What is your approach to adapting the Juggernaut AI app's recommendations? A: I trust in the app's recommendations but also consider my own feel and ability. If the weights feel significantly lighter, I may adjust the progression options to challenge myself further.