Cupcakes and Deadlifts Reloaded!

[wrkoutfrq]

MISC

Solid day today. I deadlifted for the first time with no real pain. I only did 3 sets of 135 x 5 but I'm taking it reallllll slow. I also did 3 sets of 135 x 5 for BB Glute bridges. The rest of the workout was posterior chain as well. Back extensions, supermans, glute machine, etc.

Semi optimistic at this point!

Awesome, man! I'm glad you're on the up and up again, even if it is at a snail's pace. You'll be back pulling near 500 before you know it

[jaredmus]

No pain is a huge step. none the less based off your IG post your physique looks terrific man! Keep at it.

[jpfaherty]

Awesome, man! I'm glad you're on the up and up again, even if it is at a snail's pace. You'll be back pulling near 500 before you know it

No pain is a huge step. none the less based off your IG post your physique looks terrific man! Keep at it.

Thanks guys!

I've been able to work around the injury so the physique hasn't suffered too much. Im getting nervous about my posterior chain though with the more time off I take. I guess we'll see when im shredded

Legs

Leg press

1pps x 15
2pps x 15
3pps x 15
4pps x 15
5pps x 15

One Leg Leg Press

1pps + 25ps x 10 x 3

Leg Ex SS Leg Curl SS Calf Raise

190 x 12 SS 130 x 12 SS 100 x 15
190 x 12 SS 130 x 12 SS 100 x 15
190 x 12 SS 130 x 12 SS 100 x 15

AB/Aductor SS

100/100 X 15 X 3

MISC

Was working out with my buddy this morning and tried to keep the rest short and tempo fast. Going to try and squat again on saturday so I didn't want to go crazy heavy today!

[jpfaherty]

Upper

Bench

135 x 10
185 x 8
225 x 5
275 x 3
295 x 1
310 x 1

Cybex Bench + fly

70 x 12
70 x 12
70 x 12

Landmine Press

70 x 12
70 x 12
70 x 12

Rope Pushdown

110 x 12
110 x 12
110 x 12

Incline DB Skull Crusher

27.5 x 12
27.5 x 12
27.5 x 12

MISC

Been training chest a little differently and more instinctively lately. Two weeks ago 300 x 1, last weekend 305 x 1, today 310 x 1. Moving on up!! Need that 320 PR soon

[deltpecx]

Upper

...
Landmine Press

70 x 12
70 x 12
70 x 12

...

Approve I do!





Are you doing these one or two arm?

[jpfaherty]

Approve I do!





Are you doing these one or two arm?

Two! Really like it!

[happydude101]

Sucks to hear about the injury, though it sounds like you're doing all the right things to bounce back.

Looking really good in that comparison photo a couple pages back.

[NaturalPursuit]

Bench improving!! HELL YEAH!! Whats your lifetime PR on bench?

[jpfaherty]

Bench improving!! HELL YEAH!! Whats your lifetime PR on bench?

315

I was about 10-12lbs heavier bodyweight wise.

[wrkoutfrq]

315

I was about 10-12lbs heavier bodyweight wise.

#GAINS... Awesome lifting man, what's your focus for the landmine press? I've heard people using it for shoulders or for getting a good contraction in the chest

[jpfaherty]

#GAINS... Awesome lifting man, what's your focus for the landmine press? I've heard people using it for shoulders or for getting a good contraction in the chest

Hit the middle chest for me really well. Its a new movement for me but I need to try and stick with everything I feel hitting my chest lol

[jaredmus]

315

I was about 10-12lbs heavier bodyweight wise.

Stronger at lower BW +leaner= something more people should focus on

[IK9]

I think everyone's lifetime goal for bench is 315 or better lol

[jpfaherty]

Back/Bis

Sumo Deadlift

135 x 5
185 x 5
235 x 5
285 x 5
305 x 3

Conventional DL

185 X 5
185 X 5
185 X 5

Back Ex

BW +25lb KB x 10
BW +25lb KB x 10
BW +25lb KB x 10

TS Lat Pulldown

2pps +35ps x 10
3pps x 6
3pps x 6 PR

Stair Master Row Machine SS Pullups

100 x 15 SS bw x 8
100 x 15 SS bw x 8
100 x 15 SS bw x 8

Machine Preacher Curl

90 x 12
90 x 12
90 x 12

Plate loaded preacher curl

50ps x 12
50ps x 12
50ps x 12

DB Hammer Curl

35 x 8
35 x 8
35 x 8

MISC

Woke up yesterday and for some reason my back felt as good as new. I had only planned on going up to 225 but when I started my sets everything felt great. I still played it semi-smart and stopped at 305 which was maybe an RPE of 5 lol. I really had to fight the urge to go higher. I think after I squat next if I have no pain Ill put a real plan together for progression. Going to stick to instinctively training for now Pumped though!

[IK9]

305 = RPE 5... brb shooting my foot hahah

[Bnizzle163]

That's great to hear your back is feeling better, bro. Hopefully it isn't too demolished tomorrow after those deads

[wrkoutfrq]

That's awesome news JP, I hope the trend continues!

[jpfaherty]

305 = RPE 5... brb shooting my foot hahah

That's great to hear your back is feeling better, bro. Hopefully it isn't too demolished tomorrow after those deads

That's awesome news JP, I hope the trend continues!

Still feels good boys! Squat will be the real determining factor. I took today off from the weights and just hit some cardio to give it some extra rest

[jpfaherty]

Chest/Tris

Bench

135 x 10
185 x 8
225 x 5
245 x 5
265 x 4
265 x 4
245 x 5
225 x 5

CGBP

185 x 8
185 x 8
185 x 8

Landmine Press

70 x 10
70 x 10
70 x 10

Pec Deck SS Cybex Press/Fly

120 x 10 SS 90 x 10
120 x 10 SS 90 x 10
120 x 10 SS 90 x 10

Rope Pushdown

110 x 12
110 x 12

MISC

Testing the new RSP pre-workout out and that sht is insane. I don't know the exact profile yet but I will promise you it's one of the better pre's I've ever taken!

[jaredmus]

New pre workout- sign me up

[NaturalPursuit]

I am a huge fan of Dyno so pumped to see! That lemon flavored dyno is the BOMB!

[jpfaherty]

New pre workout- sign me up

I am a huge fan of Dyno so pumped to see! That lemon flavored dyno is the BOMB!

I'll keep you guys posted and let the cat out of the bag when I can!

[jpfaherty]

Delts

DB Shoulder Press

55 x 12
65 x 10
75 x 8
85 x 6

HS Behind Neck Press

1pps + 25ps x 12
1pps + 35ps x 10
2pps x 8

Seated DB Side Laterals

30 x 12
30 x 12
30 x 12

Cable Side Lateral SS Reverse DB Fly

30 x 10 SS 30 x 10
30 x 10 SS 30 x 10
30 x 10 SS 30 x 10

Cable Front Raise SS Face Pull

20 x 10 SS 120 x 10
20 x 10 SS 120 x 10
20 x 10 SS 120 x 10

MISC

Crazy ass shoulder pump! Was fun just focusing on one muscle as well

[jpfaherty]

DL Day

DL

275 x 8
275 x 8
275 x 8

Back Extensions

35 x 10
35 x 10
35 x 10

DB Split Squat

35 x 10
35 x 10
35 x 10

Leg Press

5pps x 10
5pps x 10
5pps x 10

BB Glute Bridge

225 x 10
225 x 10
225 x 10

MISC

Started a real program today! We'll see if the back holds up. DL was supposed to be 5 sets but I played it safe. Also couldn't do lat pulldowns because of a new tattoo.

[NaturalPursuit]

New Program?!

New Tattoo?!?!?!

HELL YEAH!

[jpfaherty]

New Program?!

New Tattoo?!?!?!

HELL YEAH!

Gainz on gainz!

[jpfaherty]

OHP Day

OHP

115 x 8
115 x 8
115 x 8
115 x 8
115 x 8

2 Board Bench

265 x 3
275 x 3
285 x 3

Seated DB Side Laterals

40 x 10
40 x 10
40 x 10

Lat Pulldown

230 x 10
230 x 10
230 x 9

Reverse Pec Deck

120 x 10
120 x 10
120 x 10

MISC

OHP was a cake walk. Sometimes the accumulation phases are boring as hell because theyre too easy but Im just going to follow the plan lol

[jaredmus]

Lots of good work today, Reverse Peck deck ftw. For me rear delts rarely get sore no matter how much I train them, but they are a damn impressive when developed well, keep killing it JP

[wrkoutfrq]

Pfft, I enjoy accumulation phases because they're easier lol... Plus I know I have the real work to look forward to 'Gratz on the back feeling okay still and the new tattoo!

[NaturalPursuit]

I may have missed it but post a pic up of the new tat!