Juggernaut AI Powerlifting - Final Thoughts After 6 Months 

appreciate all the effort that went into this!

Hahaha spoiler alert

I've been ghetto rigging the PL option in the app for strongman, you guys should add that in there. (The biggest difference is that I log/Axle when it says bench, and instead of a shoulder accessory I do a chest accessory)

I believe they said they wouldn't because there are too many specialty exercises and equipment involved in strongman

Quick question; along with weightlifting I enjoy high rep Burpees and cardio work. Is these apps able to take in these factors for recovery purposes?

Lol, work in progress!

Commerical gyms are so ass I want a dedicated powerlifting gym but I into want to drive an hour just to go to the gym

@@Lucas-tg3hv That's what I do, long ass drive to the only gym in the area worth a damn. It helps they open 24/7. I'm stronger than I've ever been. It makes a huge difference. It does suck that the drive cuts my day super short, but it is what it is.

@@orangeblood27 the gym I train at isn't terrible it's just a tad crowded and doesn't have the best bars imo

@@Lucas-tg3hv buy your own bar and bring it with you

wow that's awesome nice work.

appreciate all your help.

Getting juicy!

I hate subscriptions as well (adobe I'm looking at you). But for me $30 a month in the grand scheme of daily expenses is relatively low like you mentioned.

@@BasementBrandon Don't get me started on Adobe!

I have never paid a subscription fee in my life. It just gets my anxiety up thinking about spending money and have nothing to physically show for it. Kinda one of the downfalls of being materialistic.

Glad to hear!!

Great to hear!

Me too, well, based on a older vid. I started a few weeks ago!

I pick and choose where I sell out :)

@@BasementBrandon I was surprised there was no break in the middle of this one to eat a built bar :)

Sure thing

Glad to hear, keep kicking ass.

love to hear it

Good stuff!

Glad it was helpful!

I really prefer that sub max work as well.

Yeah it's going to be a lot of squat bench and deadlift. You can swap some of the exercise for variations to spice it up.

That's def my plan. Once I finish this first block I'll likely do an update!

I actually like the sub max work, I think it's one of the ways I was able to increase frequency. How/when is your test out?

@@BasementBrandon oh hey, thanks for the reply. I'm currently 136 days out from test. I'm 41, lift 4d/wk, BJJ 4d/wk and work FT. Would you say that later into the programming I'm going to start to be more thankful for the sub max days? :) I could see that.

I believe they're in process of that now.

I loved it and def felt i was going in the right direction with deadlifts. I think the combo of updating my max too high, too much activity outside the gym, and getting sick def did me in. Would def run again however.

sorry to hear, glad to see you're back and feeling better!

I'm just here for the monies.

Glad to hear!

Awesome, I had a few days where I really wanted to push it but really tried to adhere as much as possible. Going to run it through again for an actual meet.

I don’t mean to be sassy but I’m certain that, training probably 3-4 days a week, Brandon couldn’t remember exactly what he was doing for 6months (even if he had looked through every workout ahead of time, which would be nuts). It’s not boring to have an idea of the structure of your training and even some of the intricacies of it, if anything that should make it more fun. Planning ahead, getting pumped for the next mesocyclone, mentally preparing for lifts days or even weeks out is all positive things that should heighten your enjoyment of training, not undermine it.

@@lucasliberty651 agree but a lot of beginners, light weight dudes or females respond to shorter cycles (including hypertrophy, peak, deload etc.). I noticed few lifters complaining about long hypertrophy blocks and peaking after 3-4 months. They found it “boring”. Well surely individualism plays a role here but just wanted to know this bald guy’s perspective 🙂

@@BrownBarbellClub im in the middle of power block i have been getting really bored lately. It's like I squat and bench every single day. 5 days a week. More than I want to. Every week seems to be same so far just different reps

@@higherlifts420 thanks for your feedback!

Personally I didn't get bored. I love doing the big 3, and I had a lot of it during that 6 months. The nice thing is here the ability to swat exercises. So if you are getting bored you could swap out for a variation. I did this to work in things like my duffalo bar, kadillac bar, etc. However powerlifting training in general is not that exciting for some.

Right now I am 41 years old, 6'3" (6'4" on a good day) and 220lbs.

Thanks Kelvin!

Hope it helps!

Love to hear it

Appreciate the insight and glad to hear it's been working well for you. I think I'm running 70/30 at the suggestion of Garrett. He said even then the program would be vastly different.

@@BasementBrandon That's what I was wondering how different it is between the splits. I just realized I commented through my 13 yr olds youtube channel haha...I forget its on my laptop as him. I'm not 13 hahaha...

@@trahck5756 I'm assuming the volume for the big 3 shifts even further.

@@BasementBrandon yes I was thinking that as well.

My suggestion would be to get on the clock. Start a watch and do sets like Every :90 (start 1st set at :00, 2nd set at 1:30, 3rd set at 3:00) etc. Not necessarily that timeframe but something consistent and challenging. It'll suck for a week or two but you'll adapt pretty quick.

I don't have as much insight here as I've just started the hypertrophy block in PB and the combo sets for me haven't been too bad yet. I would def take the suggestion of using the timer if needed, but I seriously cut down on rest times between exercises/sets on those sets as well.

You could sub in more compounds. Personally I didn't find the accessories too much. I was benching 4x a week, squatting 3x, and deadlifting 2.5 times.

Sessions can get a lot more intense. Especially with the volume and trying to keep workouts shorter. I actually switched back to the PB app after 5 weeks as I"m going to try to get a competition in before Thanksgiving.

Sub max bois

yes a big list. it gives you a recommended list of movements to use, but you can override that with anything.

coming soon IIRC

Fair enough!

Thanks! 👍

:)

For sure.

Thanks my dude! I know you spent a lot of time with the AI!

He would've tested before starting and tested at the end. That's the point of a prep and peak.

1RM were only tested at the every end. But I had max effort sets at RPE 10 where you typically could go for rep PRs.

So if you set your test out date to 16 weeks it would customize your training cycle to that date.

Interesting, appreciate the insight and similar experience.

Not really, but based off if you're looking to lose, maintain, or gain weight it will adjust work accordingly.

It now lives at a friends gym. Knurling has held up great the black zinc has faded quite a bit.

They offer a 2 week free trial i believe.

@@BasementBrandon I’ll have to look into that.

@@BasementBrandon after 4 years I’m still a novice but the program has been developed so if u design your own or copy from someone it keeps a record of your lifts. You can almost put any exercises u need to keep track of. I was able to digitally put a paid program on StrongLifts and get off spreadsheets. I lift for BJJ & krav so I guess I’ll always be a novice. I enjoy ur videos thanks.

appreciate the insight!

Do it to it

Glad to hear we had similar thoughts!

They have a powerbuilding program but it's not something I've enjoyed doing b/c it's a lot of volume and mostly accessory work. The Powerlifting program can have some hypertrophy built in, but it's not the programs goal.

@@BasementBrandon thank you! I downloaded the app yesterday and started today with the powerbuilding program. Also , when you enter a PR do you considered the barbell weight of 45lbs? for example my bench PR is 220lbs without considering the barbell so that is what i entered. Or i should have entered 265lbs which considers the barbell weight?

@@emmanuelcastro5677 always count the bar IMO!

Most def. Most movements are barbells and dumbbells by standard, the ones that aren't you can find alternatives that use what you have.

Thanks Doug!

I may be wrong but I believe these notes show up in the previous workout overview and in the history field for the exercise.

@@BasementBrandon Thanks for the reply. I have seen the notes in the workout review, but, not in the exercise history. Once I switched to Powerbuilder program, obviously no workout to review, so, those notes are gone forever, I guess. Keep up the content. I very much enjoy it.

reel it in!

I think it would still work as you can swap out the squatting for whatever. Prob not going to get the best bang for your buck obviously, but it will still progress the other lifts.

ah sorry can't help you there.

I've found if it's doing that you can go back and adjust your pre training survey (or the fields at the top of training) so that they'll still show, then on your first working set just log what you did and how it felt. Depending on if it's main movement (or an accessory) it might update the remaining sets, or you can just continue to change/log what you're doing.

TBH the best way to learn it is start using it. The more you try to rate appropriately the better you get.

Hey Jason, all of the movements have options for you to switch to comparable things based on equipment. We have a BJJ S&C system now at JTSstrength.com that will come out as it's own app in August/September

For powerlifting the main exercises should all be doable with a basic set up (squat/bench/deadlift). For accessories it usually says something like "quad movement" and then you pick from a suggested list. You should be able to find something that works for you but if not, you can search the entire archive and go with something else.

it's my understanding that they don't. I just didn't fill out those days I missed and when I rated the week I rated it accordingly. The biggest things that impact the programming are your daily ratings, workout ratings, and weekly ratings.

I actually had a ton of volume with the AI, it had be benching every single session.

thank you sir lifts a lot.

I would consider myself average! Full time corporate gig, 2 kids, wife, youtube channel. The program is meant to get you stronger in the main 3 for powerlifting, as long as you have some understanding of RPE and RIR I think anyone could use it.

@@BasementBrandon If 605lb squat is average I'm in big trouble...

Not that I’ve found. Increasing the number of days decreases the session length per day though. That’s what I’ve seen in my experience.

You can use the built in timer to expedite. You can also just cut volume on the accessories if you feel it needed.

amen

Yes, you can choose bodypart focuses in the app. I'm not sure that Garrett had a PB version on sheets before we started working together in late 2018 though.

yes it asks an upper and lower body focus and will throw more work in for those.

Nice! Good luck!

I don't believe so, but it sounds like you might be overcomplicating it. If you're going to put in your meet date, it will build a training cycle accordingly. You tell it how many days per week you want to train and it gives you day 1, day 2, day 3, etc. You could in theory just complete the days on your own schedule and submit the week when you've completed, vs doing it on say every sunday.

They've been really open to feedback and I think it would be an easy add.

I think it depends where in the training you are as well.

I'm not sure I follow. I ran the PB with a 5 days on 2 days off schedule and it worked the same?

@@BasementBrandon when I was trying the app earlier this year PB wasn't available (it's only been added recently) so I was using the original powerlifting based template. and the program kept on suggesting hitting the same muscle group several days in a row. I had contacted support and they said it's the only way the program works, it gives days in sequence but has no ways to align with the actual days of the week. hence the implied assumption was that Days 1/2 on the program aren't the actual consecutive week days, and days off are expected in between. it made my desired schedule of Mon-Fri as training days and weekends off was not feasible.

@@S0larW1nd Strange, that's exactly how I ran it (m-f) and didn't have any issue.

I haven't run it on a 2 or 3 day a week program but I imagine they'd be super long. It may be good if your primary goal is to increase bench, squat, and dead, but if not, prob better programs for you

Could def add it in.

I added it in and all my lifts habe exploded with extra back volume plus some extra triceps dips at the end of push days

appreciate the insight. Powerbuilding is def a bigger beast to conquer. I think it means different things to different people. Curious to see how your numbers go after your test out, please keep me in the loop.

@@BasementBrandon You bet.

@@BasementBrandon Hi there. Keeping my word here and reporting my progress: Just did the mock meet, and I made no improvements on my big 3 lifts. 2 things to keep in mind, though: 1) I'm moving on my feet all day every day, so major leg strength gains are highly unlikely. 2) While I did increase my caloric intake (yet still was hanging around maintenance because of increased summer output) and added deep tissue massage and extra stretching to reduce the muscle pain, I did not get stronger. I think towards the end of month 2, strength phase, I was a little bit stronger than I had been in the past, but peaking month was definite overtraining to me. My central nervous system, joints, muscles, everything were fried and I laid around a little bit more whenever I had the chance and I gained about a pound of fat the last couple weeks. The last week (taper week) worked out well, though, and I was ready for the meet. Final thoughts: I have no regrets buying and trying these last (almost) 4 months. I learned extremely helpful squat cues and exercises from the Juggernaut RU-vid channel and they deserved my money and input for the A.I. I also really had nothing to lose seeing as I'm 36 and a lifetime natural athlete who's unlike to make significant gains after 20+ years of training, so it was interesting to try something new. I currently don't want to continue with the program, even though it suggested to me that it knows me better for the next phase. Maybe in the winter months, but I like working out using playground equipment. I also just want to do what I was doing before and it was working better for me: a more Dorian Yates style which was a few sets to work up to 1 balls-to-the-wall RPE 13 set for each exercise during a workout, and sticking to 10-20+ reps (DON'T BALLS TO THE WALL HEAVY COMPOUND LIFTS IF YOU CAN'T DO SO SAFELY). And when I was fried, I took a few days of deload. No scheduled deload, but it usually was needed around every 3-4 weeks. The only trade-off with this method compared to 70/30 with the A.I. is that I went through life with higher cortisol levels (more of a crab ass). My joints weren't beat up as much as with the A.I. but the 6 RPE and 7 RPE weeks in the A.I. I felt I was in a better mood throughout the day. For Brandon: I think 70/30 is a good place to start if you've never done powerbuilding before. I will say that the method I was doing before the A.I. showed better physique results, though, but learning time under tension, mind-muscle connection, true failure and BEYOND failure, certainly won't hurt your powerlifting numbers--at least it didn't with mine. I also recommend lowering the prescribed weights on the strength block for the bodybuilding movements and increasing reps to 12+ (still hitting the prescribed RIR, of course), or your joints will regret it. Best of luck!

Not for this, those aren't typical movements for powerlifting.

Doesn't matter as long as you consistently track the same.

You can set your test out date and it will build a training cycle appropriately.

@@BasementBrandon thanks for the prompt reply.

@@BasementBrandon hey brandon, i just purchased the juggernaut ai, and had one quick question. It doesn't seem as though you can choose the number of times per week you perform each lift, is that correct? For example, i've previously performed best squatting 2x, benching 2x, and deadlifting 1x per week, but the programming seems randomized. I don't suppose there is a way to choose specifically how many times i perform each lift?

@@BeastinFitness The program determines that. If you take a look at your main dashboard page and click on " Review Program" right under the graph, it will tell you frequency, and periodization.

If you don't have a barbell I wouldn't suggest it. The main point of the program is to increase 1RM in squat/bench/deadlift.

it's a monthly reoccurring payment so you'd likely want to cancel your subscription and just restart when you're able.

same hair cut.

4x per week, roughly 90 min per session. There are ways to speed things up (limit rest time, use a timer, superset), so I didn't think it was impossible.

You can do anything you put your mind to. I have 4 kids and a job, busy life. I get up at 4am often to get the workout in. Get if the fence and go after what you want 👍🏻

Can't say I do

@@BasementBrandon any plans by accident? :)

I will be selling the 2.0 but not for the 3.0 :)

@@BasementBrandon you’re getting the Rep Zero gap or Rogue AB2/3?

@@ramybroudefan8659 nope! :) you'll see!

I just set it and forget it since it's on auto renew.

I think we connected on this on IG, but I would say if you have a basic understanding of RPE/RiR then it'll be good for you. You still can learn, but might take a few training cycles to really dial it in.

@@BasementBrandon Indeed we did. Thanks again. I went and watched all the videos you had on RPE and watching what others have said to. I think I get it as I've learned on my own these past few weeks that sometimes I just need to drop the weight based on feels or maybe just move on to another exercise. I workout in my patio and the heat can be an issue in the SW. Add some humidity and it can be killer. I have learned a ton over the past few months. Hydration (proper hydration) has improved my sessions a lot and of course proper nutrition. Thanks again. Definitely going to check it out!

That'd be fine, though I would suggest a Bridge Block between every other one of those (ie. two full meet cycles then one bridge block for 6 weeks).

@@JuggernautTrainingSystems that's an even better idea!

YOU DON'T WANT TO BE JOOICY?

I'd prob start with the week i missed unless you need to test out on a certain day.

Hah not a bad problem to have!

I'd prob start over if you're not in any sort of rush.

@@BasementBrandon Cheers man.

Class 4-Elite I think and the lower the number the better. It's a more up to date classification of the USAPL numbers I believe?

You know I don't recall this part and not sure it was there when I first signed up.

@@BasementBrandon if you click review program under the main page of the app's bar chart of training blocks then see more under squat, bench and deadlift respectively, you'll see the references to class etc

I ran it for about 5 weeks before switching back to Powerlifting b/c I enjoyed it more and wanted to compete.

@@BasementBrandon fair enough! I'm on week 3 of powerbuilding and enjoying it so far personally want to get bigger while building strength but no desire to compete or max out on the 3 lifts 👍

If I was F'ing around a lot it would stretch to 90-120 minutes, but if I got my shit together I could do that same session in 60-90

@@BasementBrandonAre you also doing 4 days a week? I'm not sure how to compare as I moved to Juggernaut AI from a program that didn't do hypertrophy work so I'm thinking my rest periods might be longer than needed. I'm going for 2-3+ minutes on larger lifts and 1-2+ on smaller stuff though I often take longer if I'm really tired or stupidly trying to multitask. I'm sort of in the mindset to try and recover enough to lift at peak, maybe I should be more concerned about pump and burn for hypertrophy work. Yesterday was the 2nd highest volume day of this meso for me and I did 42 sets 10 of which were combo sets. My first hypertrophy block I had it set to 3 days a week and it was insanely unmaintainable :P. I'm not lifting in the same class as you from what I've read of Juggernaut I think that probably means I'm being assigned more volume as the lighter weights allow a higher MRV.

@@wdavid3116 Yes 4x a week. My days 1 & 3 are always my longest as it's my heavier work and I squat/bench/dead on those days. I try to superset all accessory work where I can and limit rest times on those to help speed through.

60-90 min for me.

@@BasementBrandon I started Juggernaut AI today!

I have not, no reason to switch programs at this point IMO

@@BasementBrandon fair enough I've been keeping up with your progress on jugg AI. I'll probably try out Sheiko, then maybe try out JuggAi we'll see how it goes.

I think now that I know I'd do better with a 2nd run.

When filling out the pre training cycle survey you can put you're trying to lose weight and it will adapt the workload accordingly.

@@BasementBrandon That's cool. Time to give this thing a try.

For powerlifting or powerbuilding?

@@BasementBrandon powerlifting. I notice in my program leading up to meet it still has some heavy variation work

@@josurke For me the frequency drops closer to comp. For example squats, hypertrophy it's at 3.75x, strength is 3x, peaking is 2.25x.

@@BasementBrandon got it. But you were still doing ample variation right before peak?

@@josurke yes

70/30 at Garret's suggestion.

Prob not, they're pretty likely to happen.

Will figure it out at some point!

You can swap out any exercise at any time. Might get a bit boring

@@BasementBrandon might get boring if you don’t swap out?

@@Dippedinblackink If you're doing a 3 month program for example and you're limited to only a handful of exercises, some may find that a bit boring.

Right on!