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

[AustrianOakJr]

Hey dude, looking good up in here! That looked like a nice trip with some real good eats. Im sure you hit your macros to the "T" Hey, I just wanted to say thanks for the tip off to the Juggernaut training. So far, im liking it. I feel like im getting good workouts and the lower intensity seems to be letting my low back/hips heal up and straighten out nicely.

Hope you knock out your cold/illness. Get back to it!

[jpfaherty]

Hey dude, looking good up in here! That looked like a nice trip with some real good eats. Im sure you hit your macros to the "T" Hey, I just wanted to say thanks for the tip off to the Juggernaut training. So far, im liking it. I feel like im getting good workouts and the lower intensity seems to be letting my low back/hips heal up and straighten out nicely.

Hope you knock out your cold/illness. Get back to it!

No problem Sean! I've been lurking your log big time, the show looked pretty stacked. Sucks they gave you the boot for fire code though lol.

Juggernaut is pretty sweet. I'm running it for another 3 months once this cycle is done. I'm modify it a bit but it's time to move some heavy ass weight!

[jpfaherty]

Juggernaut - Week 18 - OHP - 1's wave

OHP- 125 x 1, 145 x 1, 165 x 1 (6 sets)


BB Floor Press-235 x 8@9RPE, 215 x 8@9RPE

Pendlay Row-215 x 8@9.5RPE, 185 x 8@8.5 RPE, 185 x 8@9RPE (Shown in video)


Peck Deck-120 x 10@8.5RPE, 110 x 10@8.5RPE

MISC

Moses that row video is for you budday

Today was a tough one. Sinus infection has me really tired and worn out. I started antibiotics yesterday though should be good to go for next weeks max effort. Cut down some of the accessory work today because I was exhausted and hit RPE's quicker than normal. $hit happens!

[The Solution]

Should the Pendlay be off the ground/floor not from an elevated surface? i have only seen that completed that way in almost most youtube videos. Just curious...

[jpfaherty]

Should the Pendlay be off the ground/floor not from an elevated surface? i have only seen that completed that way in almost most youtube videos. Just curious...

Yes! Hence why in the video title I put "Pendlay" LOL (Edit - You can't see the full title by watching it in my log, but if you watch on youtube you'd see "pendlay"!)

I do my BB Floor Press from that rack and my lazyness gets the best of me sometimes! I also happen to use the same weight for my BB Floor press and Pendlay so it makes things really simple!

[Shazriki]

I do my pendlay from blocks since my back tends to round when I get into that really low position to row with a parallel back. Seems to do the trick

[jpfaherty]

Juggernaut - Week 18 - Accessory Day

HS Incline Press-2pps x 12, 12, 12

HS Preacher Curl-50ps x 10, 10, 10

HS BH Press-1pps x 15, 15, 15



HS Iso Row-2pps x 10, 10, 10



DB Curl-30 x 8, 8, 8

MISC

Light and controlled with everything today. Nice MMC. Still feeling a little under the weather with the sinus infection but getting better daily. I better feel better for sunday OR ELSE.

Stupid videos but I just wanted to get something taped

[adamjohn32]

dude, that Iso row machine looks bad a$$... hopefully once i'm training in my new gyms in Tampa they'll have something like that.

hope you start feeling better dude, not the best time to be feeling sick

[hamiltronj]

Yeah low that row machine. Same one in my gym. Multi handles so you can really hit the lower lats.

[jpfaherty]

dude, that Iso row machine looks bad a$$... hopefully once i'm training in my new gyms in Tampa they'll have something like that.

hope you start feeling better dude, not the best time to be feeling sick

Yeah low that row machine. Same one in my gym. Multi handles so you can really hit the lower lats.

Yeah it's a pretty sweet machine. I've worked my way up to 3pps x 10 for 3 sets on it and I honestly think it's helped a lot with upper back/lats size since my offseason started

Deadlifts tomorrow

[jpfaherty]

Juggernaut - Week 18 - Deadlift - 1's wave

Deadlift-285 x 1, 335 x 1, 365 x 1 (6 sets)



Front Squat-210 x 8@9.5REP PR, 185 X 8@9RPE



Seated Calf Raise-155 x 6, 6, 6

MISC

Felt like complete crap so just went with some auto-reg and decided to go easy for the most part. Calf Raise I decreased the weight and really focused on the holds. Front squat I hit the PR and then I was spent and only had one set in the tank. Good news is that deadlift was pretty fast off the floor.

Next friday I have max effort deadlift and it's suppose to be 410 for 1+ but I'm going to go for 425 for a single instead. Awhile ago when I wrote my goals out I had 11/1 as the date to hit 425. I haven't had the chance to go for it yet so next week I will try.

Max effort bench this sunday

[deltpecx]

Yeah it's a pretty sweet machine. I've worked my way up to 3pps x 10 for 3 sets on it and I honestly think it's helped a lot with upper back/lats size since my offseason started

Deadlifts tomorrow

I love using that machine also. I use it sitting and standing...

Where's the delt WO?

[Vanguard1965]

Sorry you are not feeling good JP hopefully you get better soon. Training looks to be going well and good luck on the DL PR!

[NaturalPursuit]

really likin the juggernaut workouts! STRONG stuff man and nice vids as always!

[Bnizzle163]

In for 430 DL

[jpfaherty]

I love using that machine also. I use it sitting and standing...

Where's the delt WO?

Huh?! Delt WO?

Sorry you are not feeling good JP hopefully you get better soon. Training looks to be going well and good luck on the DL PR!

I'll get better! Just gotta fight through it Thanks bud!

really likin the juggernaut workouts! STRONG stuff man and nice vids as always!

I'm excited for my next round of juggernaut, I'm going to run it a little differently this time with different accessory work as well. Thanks for the kind words my man!

In for 430 DL

LOL I don't wanna push my luck, 5 pounds could be all the difference! I'm going to see how 425 works out!

PS- 290 Bench attempt tomorrow too

[deltpecx]

Huh?! Delt WO?

Oops! I don't know what got into me..

[wrkoutfrq]

do i sense BEAST MODE in here?!?!? i think so! haha go kill that 290 bench, you got this!

[Ccm644]

Workouts are looking strong!!

In for bench and deadlift attempts

you have it!!!

Good luck today

[jpfaherty]

do i sense BEAST MODE in here?!?!? i think so! haha go kill that 290 bench, you got this!

Workouts are looking strong!!

In for bench and deadlift attempts

you have it!!!

Good luck today

Thanks guys! I was hoping to wake up feeling better, but still got the head cold/sinus infection. Still going for the 290, we shall see

[jpfaherty]

Juggernaut - Week 19 - Bench -1's Wave

Bench-295 x 1 PR

Incline DB Press-105 x 5@10, 95 x 8@8.5, 95 x 8@9

DB Row-100 x 8@9, 90 x 8@8, 90 x 8@9

BB Curl-115 x 6@10, 95 x 8@8, 95 x 8@8, 95 x 8@8.5

Abz-Weighted cable crunch (3 sets)

MISC

Woo hoo. 295 x 1 on bench is a PR. I failed 282 at my meet. I think with out being sick I have 300 in me right now.

Max effort squat tomorrow

[Reid456]

So jealous of that bench. You can literally bench 100lbs more than me right now, haha.

[Frankdaddy]

COngrats on the PR bro, keep killing it...IN for 300+ by years end!!!!

[jpfaherty]

So jealous of that bench. You can literally bench 100lbs more than me right now, haha.

LOL - I'm jelly of everyones squat and deadlift, so let me have this lift

COngrats on the PR bro, keep killing it...IN for 300+ by years end!!!!

Thanks bro! Appreciate it. 300 is easy peasy by the end of the year. Bank on it

[bigryan03]

Holy crap at your benching! Dowant/1000000000000

Been following your lifting through your youtube channel and I gotta say you make everything look so effortless and clean. GJDM!

[jpfaherty]

Holy crap at your benching! Dowant/1000000000000

Been following your lifting through your youtube channel and I gotta say you make everything look so effortless and clean. GJDM!

Thanks bro! where ya been?! I miss my brotha from down unda!

[bigryan03]

Thanks bro! where ya been?! I miss my brotha from down unda!

I've been locked away with my head buried in a textbook. srs. I'm back on the boards now though, so as Lavado would say, 'your thunda from down unda' is back!

[jpfaherty]

I've been locked away with my head buried in a textbook. srs. I'm back on the boards now though, so as Lavado would say, 'your thunda from down unda' is back!

Boo yeah

I got a nice squat PR I'll be posting tomorrow!

[wrkoutfrq]

Boo yeah

I got a nice squat PR I'll be posting tomorrow!

In for update! (From a conference on my phone)

[AustrianOakJr]

I see bench PR.....wheres da squats? I want to know if this juggernaut stuff works...