Jadablitz Training - offseason or NOT!

[jadablitz4]

Hey everyone,

Some may know me or not. My name is Justin Draper NGA pro natural bodybuilder/ personal trainer/ prep coach. I chose the title of this tread for the simple fact I'm just not sure when I'll step back on stage. I know in the meantime I have some work to DO! That being said, let's do just that!!!

I just finished a high frequency volume program based around squats. The program was pretty brutual but I manage to beast through it! It consisted of 6 days a week of squatting for 4 weeks, crazy I know! Ha - it helped me though because yesterday I hit a personal best on squats 455( no belt or wraps). I'm weighing 175.8 morning weight. I have yet to decide what program I'm going to run next. Any thoughts ?

I'm going to try my hardest to keep up with this log. Being a personal trainer and training 24-28 (half hour sessions) people a day on top of getting my workouts, food, online clients and having a balance in my social life can leave me pretty tired at the end of the day. I'm one for no excuses, just get it DONE.

I know a lot of people on here, Layne, Alberto, Luke, Rich L, Eric H, Brett, Trevor Sajdak( also my brother in law/ best friend) which I'm currently prepping for Worlds :-). I love the way these people represent this sport and am a huge fan of all of them!

I'm going to get some current pics together and post them. Like I said I'm weighing in roughly 178-175.

Today I just went into the gym and did a nice Pull/ bro day... nothin crazy as I'm deciding on my next route.
Tomorrow will be off and will most likely plan out my routine...

Hope everyone had a great weekend and enjoyed Father's day!!

[jaredmus]

JD, Im on this man, doing work for whatever your "non-prep" is keep it up man !

[jadablitz4]

JD, Im on this man, doing work for whatever your "non-prep" is keep it up man !

Good looks J, you know I'm always following you... Next time in buff let's get in one

[jked4life]

In. Can't wait to follow the progress.

[jadablitz4]

In. Can't wait to follow the progress.

Thanks man, glad to have you along!

[tsajdak]

Hell yea my brother. U r a huge inspiration

[chuckles_345]

Subbed!

[jadablitz4]

Hell yea my brother. U r a huge inspiration

Me inspiration? Ha I think it's the other way around
Gunna make you proud this year that's fo sho!

Subbed!

Peter I been subbed to you for a long time. Your dedication is up there with some of the BEST! I'm excited for you and your upcoming shows, best of luck! Im pulling for ya brotha!

[chuckles_345]

Peter I been subbed to you for a long time. Your dedication is up there with some of the BEST! I'm excited for you and your upcoming shows, best of luck! Im pulling for ya brotha!

Thanks! That really means a lot coming from someone at your level. It seems that lately I'm in amazement daily at who is following along in my log. It seems like guys I look up to in this sport are following my log. I guess that means I'm doing something right. Thanks again for the support! When will you be stepping onstage next?

[jked4life]

Thanks man, glad to have you along!

I've been experimenting a little bit with the diet protocol we were talking about at the Arnold (don't want to blow the lid off anything on here). Kinda like it. Certainly works for me physiologically and behaviorally.

[jadablitz4]

Thanks! That really means a lot coming from someone at your level. It seems that lately I'm in amazement daily at who is following along in my log. It seems like guys I look up to in this sport are following my log. I guess that means I'm doing something right. Thanks again for the support! When will you be stepping onstage next?

Really meant it man and I know other's feel the same way! That's why we're all pulling for ya to have a successful season - which you already have since you look better than last time

Not too sure about stepping on stage. Going to continue the momentum I currently have going and see where that lands me!

[jadablitz4]

I've been experimenting a little bit with the diet protocol we were talking about at the Arnold (don't want to blow the lid off anything on here). Kinda like it. Certainly works for me physiologically and behaviorally.

Absolutely man, it's just that it fits! Of course it takes some trial and error but once you find out what works for you it's money in the bank! Glad I could open your mind

[jked4life]

Absolutely man, it's just that it fits! Of course it takes some trial and error but once you find out what works for you it's money in the bank! Glad I could open your mind

I'm always up to try new things. Some of the research I've been reading supports it too.

I've got some pretty significant issues with insulin I think, so it's helpful with that too. Still playing around with macro's and such, but you definitely got me thinking.

[jadablitz4]

Incline DB press: 6 reps RPE 9
80
90
100
110
120 x 6

Flat bench
185 x 10
225 x 8
245 x 6
275 x 3

Hammer strength military press
3 sets 10,8,6,6 reps

Incline skull crusher
45 a side x 8 - 3 sets

2 sets of 6 ways

2 sets push downs

2 sets of cable flyes

Just kinda winged it today and had a pretty decent day. Going to train by feel this week for a mental break. Tomm will be Legs and I'm already itching to get after it!

[jadablitz4]

Squats:
225 x 10
275 x 10 - 3 sets pause
225 x 10 - 3 sets

Leg press( feet narrow / low)
5 plates a side x 15
6 plates a side x 12 - 3 sets

DB walking lunges 30 total steps
50lb x 3 sets

Leg ext.
150 x 12 hold at top 3 sec- 3 sets

DB stiff leg:
100 x 12 -3 sets

Superset

Seated calfs - 3 sets

Lower ab raises 4 sets x 15

Cardio: washed my car before heading back to train people. Seriously was sweating more than my workout ha!

On deck tomorrow : Back-
Power

Been super busy but will try and throw some pics up soon.

[chuckles_345]

Workouts looking solid. Just curious, what is your current workout split/progression?

[jadablitz4]

Workouts looking solid. Just curious, what is your current workout split/progression?

Peter, I'm just going by feel this week until next week. Was going to run my version of power/hyper but I have family and friends coming in town this week so I want to be flexible with my scheduling.

[wheathins]

in for this man! Followed you on ******** before I got rid of it, you've got a crazy shape and solid conditioning man, really impressive. We're the same height, one of these days I hope to look like that!

What are your "offseason or not" macros at these days?

[adamjohn32]

subbed, looking forward to following along

[jadablitz4]

in for this man! Followed you on ******** before I got rid of it, you've got a crazy shape and solid conditioning man, really impressive. We're the same height, one of these days I hope to look like that!

What are your "offseason or not" macros at these days?

Appreciate the kind words my friend! On training days macros are roughly 60-70/450/250... These are just ranges - sometimes more or less depending on the day and how I feel. I eat pretty much the same foods everyday with my busy schedule. Don't really have time to be creative in the kitchen. Quite frankly I like that because it keeps things simple

subbed, looking forward to following along

Thanks dude!

[jadablitz4]

BB rows - power 6 reps RPE 9
135
185
225
255
275
295
315

Close grip pull ups:
BW + 45 x 6 - 4 sets - slow eccentric

Hammer strength row:
2 plates +25 x 8 - 3 sets hold 3 sec

One Arm DB row :
100 x 8 stick - 3 sets

Lat pull down - 2 sets

DB alternating curls - 3 sets

Preacher curls - 3 sets

Great workout today, MMC was in full command and kept everything super strict. So excited for my brother in law to arrive in buffalo tonight. It's been too long since we got it in together. Looking forward to our training session tomm at some point. Also let's go Heat ha! Get that ring tonight....

[jadablitz4]

Standing military press
95 x 8
115 x 8
135 x 8 drop 115 drop 95

Seated DB sea saw press
50 x 10 - 3 sets

Flat bench hammer strength
2 plates x 10 speed reps - 3 sets

Incline flyes:
50 x 10 - 3 sets

Leaning side laterals
30 x 12

Superset

One arm DB overhead ext.
35 x 12

Bench dips

Notes:
Like I said before my brother in law - Trevor Sajdak came into town last night and he was due for some shoulders. BTW dude is prepping for Worlds this year and is going to turn a lot of heads. He really amazes me the kind of shape he can get into at the age of 42. Anyways we kept it to the point today knowing we have some dead lifts tomorrow! Yeah buddy... I haven't dead lifted in a long time but were going to see what we can do!!

[jaredmus]

Standing military press
95 x 8
115 x 8
135 x 8 drop 115 drop 95

Seated DB sea saw press
50 x 10 - 3 sets

Flat bench hammer strength
2 plates x 10 speed reps - 3 sets

Incline flyes:
50 x 10 - 3 sets

Leaning side laterals
30 x 12

Superset

One arm DB overhead ext.
35 x 12

Bench dips

Notes:
Like I said before my brother in law - Trevor Sajdak came into town last night and he was due for some shoulders. BTW dude is prepping for Worlds this year and is going to turn a lot of heads. He really amazes me the kind of shape he can get into at the age of 42. Anyways we kept it to the point today knowing we have some dead lifts tomorrow! Yeah buddy... I haven't dead lifted in a long time but were going to see what we can do!!

Yea trev is a freak he's going to do work at the worlds for sure!

[jadablitz4]

Deadlifts:
225 x 5
275 x5
365 x 3
405 x 1
455 x 1
500 x 1
515 --- no go today

First time deadlifting In months so I guess I can't be to upset.

American DL:
225 x 15- 3 sets

One arm rows - 3 sets

Pull downs - 3 sets

DB curls - 3 sets

Notes: kinda wanted to see where I was since its been a minute deadlifting. Will start back with these now thou. Trained with Trevor and he was able to pull 515 with ease. Now off to my sisters baby shower and enjoy this beautiful weekend with them. Nothing is better than family time.

[jadablitz4]

Squats:
225 x 6
275 x 6
315 x6
365 x 6 - 2 sets
405 x 3
315 x 10 pause

Hack squats:
2 plates x 12
3 plates x 12
4 plates x 12 - 2 sets

Leg ext.
150 myo rep 15 + 5

DB lunges - short
50lb x 15 steps - 3 sets

Calfs + abs - superset

Notes: Really good day here. Finished this all in a hour In between clients. Tomorrow is chest and light arms with some cardio.

Bodyweight is hovering around 178 in the morning.

[jadablitz4]

Incline straight bar:
135 x 5
185 x 5
225 x 5
245 x 5 - 3 sets

DB flat bench:
100's x 12,10 10,9

Cable flyes:
60 x 12 - 3 sets

Incline DB flies:
50 x 12 - 3 sets

EZ curl bar close grip:
75 x 12,10,10,10

Hammer curls:
45 x 8 - 3 sets

Preacher close grip:
85 x 10 - 3 sets

Making these workouts quick lately due to training so many clients. Only have about 1 hour or so for myself which is all good. Strength and endurance seem pretty good right now. Wanted to do some cardio afterwards but ran out of time. Might throw some in tomorrow at the end. Hope everyone is enjoying summer and hitting it hard

[jadablitz4]

Sumo deadlifts :
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
455 x 3
315 x 15

One leg - leg press
4 plates a side x 8 - 4 sets

Laying hamstring curl:
125 x 12 - 3 sets

American deadlifts:
185 x 12 - 2 sets

3 sets of wide grip pull ups as many!

First time sumo deadlifting and pulled 455 x 3 without straps or belt, easy. The rest of the workout went pretty well. Sweating my a$$ off today in there ha. Time to eat and head out for bit.
Enjoy the weekend everyone

[mattjansen]

In on this!

[jadablitz4]

In on this!

Thanks Matt!!!

[sculpt07]

Good work mate! Keen to see some gains. All the best