Cupcakes and Deadlifts Reloaded!

[jpfaherty]

Adding 5lbs here and there, a rep here and there = gains. Nice work.

Yeah man since starting this linear progression program around the end of October I put 25 on my squat sets and 40 on my front squat Slow and steady!

[jpfaherty]

Most of you probably saw this on IG but figured I'd post in the log. 170 in both pics. Left was during contest prep and right was yesterday.

[The Solution]

Said it on IG and say it again
Chest/Shoulders are much improved.

[deltpecx]

Traps looking huge!
Delts and arms lok bigger too!

That quad separation!



























Have you been training your abs????

[IK9]

Much improvements in quads

[jaredmus]

Said it on IG and say it again
Chest/Shoulders are much improved.

Everything has improved and your still really lean, the gain/improvement season has been good to you

[jpfaherty]

Said it on IG and say it again
Chest/Shoulders are much improved.

Traps looking huge!
Delts and arms lok bigger too!

That quad separation!



























Have you been training your abs????

Much improvements in quads

Everything has improved and your still really lean, the gain/improvement season has been good to you

Thanks dude. Really appreciate the kind words from you guys over the years. Hope you all know you motivate me daily!

[jpfaherty]

Upper

Bench

255 x 6
255 x 6
255 x 6

Pullups

bw x 10
bw x 10
bw x 10

TS Row

80ps x 12
80ps x 12
80ps x 12

HS Incline Press

115ps x 12
115ps x 12
115ps x 12

Seated DB Side Laterals SS Hammer Curls

25 x 12/25 x 12
25 x 12/25 x 12

MISC

Bench was a grind but I got all the reps and my arm/shoulder stayed in one piece

[IK9]

Nice benching.. I'd be happy with that!

[Vytis]

Great progress!

[JPlevell1991]

Hey JP things looking good in here!

[jpfaherty]

Nice benching.. I'd be happy with that!

Great progress!

Thanks dude!!

Hey JP things looking good in here!

Thought I saw a ghost!

[jpfaherty]

Lower

Front Squat

135 x 8
135 x 8
135 x 8

Pause DL

225 x 6
225 x 6
225 x 6

SLDL

135 x 12
135 x 12
135 x 12

Standing Leg Curl

45 x 12
45 x 12

Ab/Aductor

60/60 x 12
60/60 x 12
60/60 x 12

MISC

WOOF.

I have legit the worst case of DOMS I've EVER had from sundays workout and I simply was recovered enough to do my normal workout here. Took it as an active recovery day instead and did some light weights but got the blood moving. Off day tomorrow, much needed

[jaredmus]

Hey de-loadish type workouts are good, know your body . Good thinking

[The Solution]

Killed it so hard on sunday still sore
Thats how you grow

[JPlevell1991]

Hey, JP! How long was in between those pictures that you posted up above?

[jpfaherty]

Hey de-loadish type workouts are good, know your body . Good thinking

Yeah I wasn't trying to push through that one! lol

Killed it so hard on sunday still sore
Thats how you grow

haha the way my legs feel i think two inches were added over night

Hey, JP! How long was in between those pictures that you posted up above?

Picture on the left was from my prep in 2014, so probably about 14-15 months ago. I started eating at a surplus in November last year.

[jpfaherty]

Upper

Spoto Bench

245 x 6
245 x 6
245 x 6

Decline HS Press

3pps x 15
3pps x 15
3pps x 15

Rope Late Pulldown (From Alex's video)

50 x 15
50 x 15
50 x 15

Bent over D-Handle Row

80 x 12
80 x 12
80 x 12

Machine Curl

80 x 12
80 x 12
80 x 8

Cable Row

190 x 12
190 x 12
190 x 12

MISC

Tried some new movements today. Stole a pull down from a video alex posted that really worked the rhomboids. Also stole a rowing movement from matt jansen that he recently posted. Good stuff!

[jaredmus]

Which rowing movement from matt? Been using some of his as well. Going to try out the modified dante row tmrw. The HS non-feet supported (simulates seal row on machine) is great as well.

[The Solution]

Post up them videos if you got them.
Saw the pic on IG, mirin that belt.

[Vanguard1965]

Most of you probably saw this on IG but figured I'd post in the log. 170 in both pics. Left was during contest prep and right was yesterday.

Huge improvements all around JP!

[phillysteak]

Damn if that ain't some quality size added.

I can think of 2-3 really cringe-y phrases that you and I both hate so I'll refrain

Looking good man!!

[NaturalPursuit]

Easily improved man! Everyone on these boards has been CRUSHING the progress lately!

[jaredmus]

Easily improved man! Everyone on these boards has been CRUSHING the progress lately!

Yeah its incredible how much you can learn from others, and be motivated as well. In a time where we are all on social media, I still come to these boards for the answers, opinions and motivation to much filtering/lying and BS on social media. Forums are as real as it gets for social networking

[jpfaherty]

Damn if that ain't some quality size added.

I can think of 2-3 really cringe-y phrases that you and I both hate so I'll refrain

Looking good man!!

LOL - Thanks dude

Easily improved man! Everyone on these boards has been CRUSHING the progress lately!

Yeah buddy!!

Yeah its incredible how much you can learn from others, and be motivated as well. In a time where we are all on social media, I still come to these boards for the answers, opinions and motivation to much filtering/lying and BS on social media. Forums are as real as it gets for social networking

Agree 1000%

[jpfaherty]

Lower

Front Squat

135 x 10
185 x 5
225 x 3
250 x 2
275 x 1
285 x 1
295 x 1

Pause DL

325 x 6
325 x 6
325 x 6

Standing Hamstring Curl SS Abductor SS aductor

40/90/90 x 10
40/90/90 x 10
40/90/90 x 10

MISC

This is last nights lower workout. Have a big squat session coming on saturday so I wanted to keep the volume low here so I increased the intensity. Worked up to a conservative 1RM on front squat. Def. think 315 would be close

Some upper body on tap for tonight!

[The Solution]

Them front squats !!!

[jaredmus]

Them front squats !!!

Agree , these are great always say that. I have been throwing these in a little bit as well. I have such a hard time holding them once I go over 255 or so

[jpfaherty]

Them front squats !!!

Agree , these are great always say that. I have been throwing these in a little bit as well. I have such a hard time holding them once I go over 255 or so

Thanks dudes. Goal of 315 in the near future

[jpfaherty]

Upper

Bench

135 x 10
185 x 5
225 x 5
255 x 3
275 x 3
285 x 2

Dips SS HS Behind Head Should Press

Bw + 45 x 12 SS 70ps x 15
Bw + 45 x 12 SS 70ps x 15
Bw + 45 x 12 SS 70ps x 15

Machine Tri Ex SS Behind Back Cable Side Laterals

50 x 12 SS 30 x 12
50 x 12 SS 30 x 12
50 x 12 SS 30 x 12

Cable Tri Pushdown (1 arm) SS Cybex Bench Press

50 x 15 SS 200 x 15
50 x 15 SS 200 x 15
50 x 15 SS 200 x 15

MISC

Wanted to keep the volume low on the main lift again so I worked up to a 2 rep top set. Pretty happy with 285 for a double considering I haven't really been training with a powerlifting focus. Strength is sticking around. Also tried the cybex bench machine after walking by it for 7 years or so and was pleasantly surprised! Hit the chest really well and will stay in my programming now