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I'm having a little drama trying to figure out the best next step for me program wise.

 

Ideally, I want something that doesn't grind me into the ground quite so much so that I can use the additional recovery for met-con style work (I'd like to add fitness and leanness to my still growing strength profile for several mostly personal reasons). From what I gather, the juggernaut method looks like it'll be the right fit for the purpose of allowing extra recovery, except its a 4 day a week program, and that doesn't really fit with me being a shift worker. Just wondering if anyone has any experience, or knowledge of whether the program can work as a 3 day a week program (and just shift the 4th session on to the next week)?

 

Also, I currently squat and bench 3 days a week, and deadlift twice a week, is the likely drop in frequency going to cause too many issues? Or will it all just sort of balance out in the end?

 

As a side note, I'm competing in May and will then likely have around a year before I compete again to try and actually change weight classes and get generally fitter. So, if the frequency thing is only an issue for those prepping for a meet, this would likely be the best time for me to drop that back.

Dwarf Warrior
I am today what I made myself yesterday, I will be tomorrow what I make of myself today.

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I've never run Juggernaut, but regarding the frequency decrease I think you'll be fine.

Assuming you're comfortable with the movements and have your form to where you're happy with it, squats and bench 2x/week and deadlifts 1x/week is (from my experience and what other folks have said) enough frequency to get results. You might even find yourself feeling fresher and thus performing better.

 

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Okay, I found a sample of Juggernaut 2.0 online, and CWS does specifically mention a three day variant of the program, so I think I'll buy the book and give it a read.

Dwarf Warrior
I am today what I made myself yesterday, I will be tomorrow what I make of myself today.

Current challenge: Juni0r83 works on his Schedule-Fu

Previous challenge: Juni0r83 re-evaluates and refocuses

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