Cupcakes & Deadlifts: An idiot's guide to strength and future aesthetics!

[The Solution]

Because it's hard!

Just think, if it were easy it would be called your mom. BURNNNNNNNNNNNNNNNNNNNNN.

Not working with Erick anymore?

[jpfaherty]

Not working with Erick anymore?

Nope!

Eric was awesome and offered me his services for free over the last few months in order to build his reputation for future coaching. He really set me up perfectly for this meet and I only hope I can see similar results doing things on my own.

The reason I'm going out on my own now is because I can't commit to powerlifting 100%. I really need to start focusing on hypertrophy and bb focused training (at least partially). I feel that I'd be wasting erics time by not letting him coach me exactly how he would want to. I know I put in the work but I can say that eric was a big reason I put 45 pounds on my total in 10 weeks. I'd recommend him to anyone. I also have him to thank for my new traps

That being said, I'm carrying over some of his ideas into my training (frequent back training and load drops) but I'm going to be adding in additional hypertrophy training among other things. I still want to use powerlifting as a motivational tool, and improve on my big three, but the stage is in the back of my mind and my weaknesses need to diminish

[TakedaShingen]

Nope!

Eric was awesome and offered me his services for free over the last few months in order to build his reputation for future coaching. He really set me up perfectly for this meet and I only hope I can see similar results doing things on my own.

The reason I'm going out on my own now is because I can't commit to powerlifting 100%. I really need to start focusing on hypertrophy and bb focused training (at least partially). I feel that I'd be wasting erics time by not letting him coach me exactly how he would want to. I know I put in the work but I can say that eric was a big reason I put 45 pounds on my total in 10 weeks. I'd recommend him to anyone. I also have him to thank for my new traps

That being said, I'm carrying over some of his ideas into my training (frequent back training and load drops) but I'm going to be adding in additional hypertrophy training among other things. I still want to use powerlifting as a motivational tool, and improve on my big three, but the stage is in the back of my mind and my weaknesses need to diminish

Show gratitude where it's due and continue our learning process. Awesome.
This is precisely how I've learned everything I have and have improved as a lifter, and well, as a human

Always respect in here.

Ps- had to jab at that video lol. However, upon review, you're damn near dark brown compared to Casper on the right lol.

[The Solution]

Your a very supportive and kind guy dude.. that is awesome.

[jpfaherty]

Show gratitude where it's due and continue our learning process. Awesome.
This is precisely how I've learned everything I have and have improved as a lifter, and well, as a human

Always respect in here.

Ps- had to jab at that video lol. However, upon review, you're damn near dark brown compared to Casper on the right lol.

LOL As soon as I saw the Mic line I knew it was you! I'll have a tan by september!

Your a very supportive and kind guy dude.. that is awesome.

Just giving credit where it's due! Thank you though, means a lot

[Vanguard1965]

Sounds like a man with a plan. Looking forward to seeing some size gains to go with your lifting increases!

[Vytis]

I've been doing 20 rep squat sets myself lately...talk about sucking, lol. By 12 your brain is telling you to shut it down, you're sucking wind and you heart is racing. That's when the battle truly begins...

[jpfaherty]

Sounds like a man with a plan. Looking forward to seeing some size gains to go with your lifting increases!

Me too!

I'm getting excited for your prep! def. start a log over here.

I've been doing 20 rep squat sets myself lately...talk about sucking, lol. By 12 your brain is telling you to shut it down, you're sucking wind and you heart is racing. That's when the battle truly begins...

20?!

You're a better man then me! lol...No effin way

[jpfaherty]

APT 1 W1D2

Bench

200 x 10
200 x 10
200 x 10
200 x 10

Tate Press

32.5 x 8
35 x 8
40 x 8
45 x 8@9RPE
35 x 8

Shrugs

225 x 10
225 x 10
225 x 10

Pull Ups

BW x 10
BW x 10
BW x 10

BB Curls - Dips SS

75 x 10/BW + 35 x 10
75 x 10/BW + 35 x 10
75 x 10/BW + 35 x 10

Decline Abs

BW + 12 x 10
BW + 12 x 10
BW + 12 x 10

MISC

10 Reps on Bench is a little easier than squat lol, it still burned though!

Pretty good work out over all, nice pump.

HAPPY 4TH EVERYONE

[The Solution]

Have a great holiday as well sir!

[jpfaherty]

Have a great holiday as well sir!

Thanks brotha. It was awesome

[jpfaherty]

APT TP1

Deadlift

365 x 3
365 x 3
365 x 3
365 x 3

Seated Good Mornings

135 x 8
145 x 8
155 x 8@9RPE
145 x 8@9RPE

Hack Squat

70ps x 10
80ps x 10
90ps x 10@8.5RPE
80ps x 10@8.5RPE

Adductor SS abductor

80/80 x 10
80/80 x 10
80/80 x 10

Rotary Calf

330 x 15
330 x 15
330 x 15

MISC

Almost ripped my damn finger off doing deadlift because my wedding ring is too tight. I'll post a pic sometime soon, but I blew every blood vessel from in the entire finger lol. I'm buying a new wedding ring today.

My back is insanely tight so GM's were tougher than normal. I also haven't done hack squat in some time, so that will great stronger fairly quickly.

Have a great weekend everyone

[offroadatv200]

APT TP1

Deadlift

365 x 3
365 x 3
365 x 3
365 x 3

Seated Good Mornings

135 x 8
145 x 8
155 x 8@9RPE
145 x 8@9RPE

Hack Squat

70ps x 10
80ps x 10
90ps x 10@8.5RPE
80ps x 10@8.5RPE

Adductor SS abductor

80/80 x 10
80/80 x 10
80/80 x 10

Rotary Calf

330 x 15
330 x 15
330 x 15

MISC

Almost ripped my damn finger off doing deadlift because my wedding ring is too tight. I'll post a pic sometime soon, but I blew every blood vessel from in the entire finger lol. I'm buying a new wedding ring today.

My back is insanely tight so GM's were tougher than normal. I also haven't done hack squat in some time, so that will great stronger fairly quickly.

Have a great weekend everyone

in for some gruesome pictures!

mmm.....hack squats......

[AestheticAustin]

Deadlift is looking nice. I have some catching up to do. Did you ever do that meet?

[jpfaherty]

in for some gruesome pictures!

mmm.....hack squats......

I'll get it posted tomorrow!

Deadlift is looking nice. I have some catching up to do. Did you ever do that meet?

Thanks brah. Yeah I did.

290 bench, 370 squat, 440 DL

[jpfaherty]

APT TP1

Pause Bench

235 x 4
235 x 4
235 x 4
235 x 4

3 Board Press

195 x 5
205 x 5
225 x 5
235 x 5@9RPE
225 x 5@9RPE

Jeff Alberts DB Row (Horizontal Pull)

65 x 10
65 x 10
65 x 10

Face Pulls (Upper Back)

145 x 10
145 x 10
145 x 10

DB Fly/Seated DB Side Laterals/DB Curl (Giant Set, No rest)

50/20/32.5 x 10
50/20/32.5 x 10
50/20/32.5 x 10

MISC

I have noodle arms. Exhausting.

Feelsgoodman.jpeg

Weekend is almost over, feelsbadman.jpeg

[The Solution]

Jeff Alberts DB Row? Whats the major difference?

[jpfaherty]

Jeff Alberts DB Row? Whats the major difference?

Don't break the elbow till later in the movement, more late engagement. Start video at 3 minute mark.

[The Solution]

Appreciate the video man. perfect, will have to tinker and try it out.

[Bnizzle163]

Pretty sure OP doesn't even lift.

[jpfaherty]

Appreciate the video man. perfect, will have to tinker and try it out.

No prob Bob!

Pretty sure OP doesn't even lift.

This you brah?

[jpfaherty]

APT TP1 D5W1

Squat

305 x 5
305 x 5
305 x 5
305 x 5

Glute Pull Througs

110 x 10
110 x 10
110 x 10

Lying Leg Curl

120 x 10
120 x 10
120 x 10

Face Pulls

140 x 10
140 x 10
140 x 10

HS Lat Pull Down

45 + 25 ps x 10
45 + 25 ps x 10
45 + 25 ps x 10

MISC

I think that's a volume PR for that weight on squat, not really sure. My training protocol as written has RDL's following up squat but my lower back was tight as hell so I made the decision to fight another day. Next week

Feeling strong though!

[Vytis]

Good call in shutting it down. My lower back is always the determining factor on whether I can continue a workout, which is kind of sad. My quads could use the work, but usually I have to stop squatting because my lower back starts to fatigue and stiffen up...

[The Solution]

Squat is getting strong !

[deltpecx]

Keep that lower back safe.

I could rarely squat for years due to lower back problems.

[jpfaherty]

Good call in shutting it down. My lower back is always the determining factor on whether I can continue a workout, which is kind of sad. My quads could use the work, but usually I have to stop squatting because my lower back starts to fatigue and stiffen up...

Keep that lower back safe.

I could rarely squat for years due to lower back problems.

No back problems here guys. It was just tight from excessive work, typical. I deadlifted heavy a short time ago. No injuries

Thanks though!

Squat is getting strong !

It's def. improving! Thanks brotha

[wrkoutfrq]

305*4 = new goal.... beast mode engaged!

[AestheticAustin]

Thanks brah. Yeah I did.

290 bench, 370 squat, 440 DL

Awesome bro! What are the goals now, prepare for another meet, a show, or just some time off to train and focus on other things?

[TakedaShingen]

Awesome bro! What are the goals now, prepare for another meet, a show, or just some time off to train and focus on other things?

He had mentioned that he was looking forward to knocking his old lady up

Have a little miscer runnin around hahahahahahahaha.

[jpfaherty]

305*4 = new goal.... beast mode engaged!

I screwed up! My sets were 305 x 5 Catch up! Lezzzgo!

Awesome bro! What are the goals now, prepare for another meet, a show, or just some time off to train and focus on other things?

I have another powerlifting meet in October! I'm going to compete in BB again in mid-late 2014!

Goals for my next meet are 390 squat, 455 DL, 300 Bench! That's shooting for the stars but ya never know!

He had mentioned that he was looking forward to knocking his old lady up

Have a little miscer runnin around hahahahahahahaha.

A little troll!

Nah, we talked about it again, not happening for awhile, if ever lol