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

[AestheticAustin]

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!

I think those goals are more than doable especially the deadlift. PLing is definitely a nice way to off season train for bodybuilding anyways. Pack on some quality mass from all the heavy compounds.

[Vanguard1965]

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!

305 for 5's! Nice squatting JP. Starting to up the volume I see good stuff!

[jpfaherty]

I think those goals are more than doable especially the deadlift. PLing is definitely a nice way to off season train for bodybuilding anyways. Pack on some quality mass from all the heavy compounds.

Thanks brotha! Yeah I think PL is a great way to add size My back has blown up!

305 for 5's! Nice squatting JP. Starting to up the volume I see good stuff!

You know it dean! Feeling good man.

[fltallpaul]

I hope your back doesn't get too big, said no bodybuilder ever!

[jpfaherty]

I hope your back doesn't get too big, said no bodybuilder ever!

Shows are won from the back right?! Let's hope so because my chest sucks!

[red_cat]

I hope your back doesn't get too big, said no bodybuilder ever!

I don't want a big back......I just want to tone up a little bit............

[lukamura]

Or I don't want to get big legs because I won't be able to buy pants (weak minded people's excuse not to squat heavy).

Or, I don't deadlift because my grandpa has Erector spinae muscles problems (probably caused by never lifting a damn weight).

[jpfaherty]

I don't want a big back......I just want to tone up a little bit............

Or I don't want to get big legs because I won't be able to buy pants (weak minded people's excuse not to squat heavy).

Or, I don't deadlift because my grandpa has Erector spinae muscles problems (probably caused by never lifting a damn weight).

Bros, stop hating, I'd say those are all perfectly legit reasonings...

trollface.jpeg

PS - deadlift is dangerous, i'd never do an exercise like that

[jpfaherty]

APT TP1 WK2D1

Front Squat

185 x 10
185 x 10
185 x 10
185 x 10

(3rd set shown)


Good Mornings

155 x 8
175 x 8
185 x 8@9RPE
165 x 8@9RPE

GHR

BW x 6
BW x 6
BW x 6

Seated Calf Raise

100 x 10
100 x 10
100 x 10
100 x 10

Leg Curl SS Leg Extension

100/150 x 10
100/150 x 10
100/150 x 10

Machine Preacher Curl

70 x 10
70 x 10
70 x 10
70 x 10

Hangling Leg Raises

BW x 10
BW x 10
BW x 10

MISC

*All accessory work is done around an 8RPE.

Haven't done front squat in awhile but they felt pretty good.

Weight:170.8
Macros:Training Days 60/450/200, Off Days 55/400/200

[ilovethe80s]

did you seriously go run an obstacle course in the middle of a powerlifting meet and then go back to lift? you are officially my hero Awesome job with those lifts and going 9/9, congrats to the wife, too - she has done so well in the time she has been training, it takes people years to get to those numbers.

[Vytis]

You whipped out those front squats pretty well. I think it was a cross-grip you were using. I have to do the same otherwise with an Olympic grip it feels like I'm going to rip my hand in half.

[deltpecx]

...PS - deadlift is dangerous, i'd never do an exercise like that

Dangerous life can be.

I was coming home from the gym over 3 years ago and I was stopped at a red light. It turned green I started to go when I heard POP! POP! POP!. In front of me one block away at the next traffic light some guy started shooting. Unfortunately he killed a guy in a car going the other way. A chase ensued and they shot him in a stand off 4 miles down the road.

Make everyday count!


BTW; Nice front squatting!

[The Solution]

Macros are nice bro. You at 180 and lean would be nice and not far!

[jpfaherty]

did you seriously go run an obstacle course in the middle of a powerlifting meet and then go back to lift? you are officially my hero Awesome job with those lifts and going 9/9, congrats to the wife, too - she has done so well in the time she has been training, it takes people years to get to those numbers.

Lol thanks Laura

The obstacle course was soooooooooo tempting! I had to

She's def. doing well. I think 660 qualifies her pro/elite? Aim for the next meet is 630 or so! Getting close!

You whipped out those front squats pretty well. I think it was a cross-grip you were using. I have to do the same otherwise with an Olympic grip it feels like I'm going to rip my hand in half.

Yeah I use the cross grip. I haven't had any problem with it, and oly grip hurt the wrists a bit, so no need to switch! Weights and sets will be moving up for front squat in week 4! We'll see how that goes!

Dangerous life can be.

I was coming home from the gym over 3 years ago and I was stopped at a red light. It turned green I started to go when I heard POP! POP! POP!. In front of me one block away at the next traffic light some guy started shooting. Unfortunately he killed a guy in a car going the other way. A chase ensued and they shot him in a stand off 4 miles down the road.

Make everyday count!


BTW; Nice front squatting!

DAMN! that sht is crazy. Glad you're still here master Yoda!

Macros are nice bro. You at 180 and lean would be nice and not far!

Last time I hit 175 I was pretty pudgy around the waist. We'll see what the next 4 pounds brings but I feel like I'm in a better spot than ever. Thanks man!

[deltpecx]

DAMN! that sht is crazy. Glad you're still here master Yoda!

The weird part is my ex wife was at the shoot out between him and the police.

It makes one realize that today could be your last one on earth.

[TakedaShingen]

It makes one realize that today could be your last one on earth.

Grateful for each day, I remain.

Never know, one does.


And nice front squatz! I use the cross grip as well. However, in today's log I posted that I will be working on the switch to the oly grip. I am finding that beyond 245, it isn't the weight that's the problem, but the holding of it without the weight drawing me forward a bit.

Lookin and feelin good in here. Someone is taking their time and doing things right!!!

[AestheticAustin]

Front squats are my favorite leg exercise. Good work man! Jelly of all the carbs you're eating

[offroadatv200]

Dangerous life can be.

I was coming home from the gym over 3 years ago and I was stopped at a red light. It turned green I started to go when I heard POP! POP! POP!. In front of me one block away at the next traffic light some guy started shooting. Unfortunately he killed a guy in a car going the other way. A chase ensued and they shot him in a stand off 4 miles down the road.

Make everyday count!


BTW; Nice front squatting!

That's insane. I couldn't imagine being in your situation.

APT TP1 WK2D1

Front Squat

185 x 10
185 x 10
185 x 10
185 x 10

(3rd set shown)


Good Mornings

155 x 8
175 x 8
185 x 8@9RPE
165 x 8@9RPE

GHR

BW x 6
BW x 6
BW x 6

Seated Calf Raise

100 x 10
100 x 10
100 x 10
100 x 10

Leg Curl SS Leg Extension

100/150 x 10
100/150 x 10
100/150 x 10

Machine Preacher Curl

70 x 10
70 x 10
70 x 10
70 x 10

Hangling Leg Raises

BW x 10
BW x 10
BW x 10

MISC

*All accessory work is done around an 8RPE.

Haven't done front squat in awhile but they felt pretty good.

Weight:170.8
Macros:Training Days 60/450/200, Off Days 55/400/200

Solid front squats and macros.

Whenwillitbemyturn.jpeg

[jpfaherty]

The weird part is my ex wife was at the shoot out between him and the police.

It makes one realize that today could be your last one on earth.

Yeah, that's insane...

Grateful for each day, I remain.

Never know, one does.


And nice front squatz! I use the cross grip as well. However, in today's log I posted that I will be working on the switch to the oly grip. I am finding that beyond 245, it isn't the weight that's the problem, but the holding of it without the weight drawing me forward a bit.

Lookin and feelin good in here. Someone is taking their time and doing things right!!!

I've done reps with 225 and didn't have any issues with the cross grip. Haven't approached 245 yet I dont think though. We'll see when I get there. I've been swamped with work but when I get a chance I'm gonna put together some progress pics.

Front squats are my favorite leg exercise. Good work man! Jelly of all the carbs you're eating

Stay strong brotha! Soon you'll be able to have all the carbs you want

That's insane. I couldn't imagine being in your situation.



Solid front squats and macros.

Whenwillitbemyturn.jpeg

If you make up your mind and stick to the plan we'll get your macros skyrocketing homey

[offroadatv200]

If you make up your mind and stick to the plan we'll get your macros skyrocketing homey

HAHA, it's in your hands now!

[TakedaShingen]

^^Get em JP!!!^^

[deltpecx]

That's insane. I couldn't imagine being in your situation.

After I heard the shots this car sped off and all of the cars behind him just drove on. I didn't even know he shot anyone until I watched the news. I was basically following him as he sped down the highway then all these cop cars came racing by me. Later I talked with my ex and we compared stories. It was just too weird that I was at the beginning of this shoot out and she was at the end.

[deltpecx]

...If you make up your mind and stick to the plan we'll get your macros skyrocketing homey

HAHA, it's in your hands now!

This is gonna be good!

[jpfaherty]

HAHA, it's in your hands now!

[Enter diabolical laugh]

^^Get em JP!!!^^

Makin all kinnnnaa gainz

After I heard the shots this car sped off and all of the cars behind him just drove on. I didn't even know he shot anyone until I watched the news. I was basically following him as he sped down the highway then all these cop cars came racing by me. Later I talked with my ex and we compared stories. It was just too weird that I was at the beginning of this shoot out and she was at the end.

Absolutely insane. I've never been around anything life threatening in my life (thankfully!)

This is gonna be good!

Shts gettin real!

[jpfaherty]

APT TP1 WK2D2

Bench

240 x 5
240 x 5
240 x 5
240 x 5

Floor Press

240 x 4
240 x 4
240 x 4
240 x 4

Pulls Ups

BW x 11
BW x 11
BW x 11

Face Pulls

155 x 10
155 x 10
155 x 10

Abs

155 x 10
155 x 10
155 x 10

BB Curl SS Dips

80/32.5 x 10
80/32.5 x 10
80/32.5 x 10

Tough Stuff Incline Press

115 x 10
115 x 10
115 x 10

MISC

Upper body was pumped!!

TS Incline Press is done with a very slow tempo, keeping the tension on the pecs

Deadlift tomorrow, can't wait!

[jpfaherty]

Updated nude from the gym this morning..

[/URL]

[domingochavez]

Thickened up just a touch JP! Nice work buddy.

Facial expression reminds me of....

[Devils]

Looking much improved, solid pump in the chest.

[jpfaherty]

Thickened up just a touch JP! Nice work buddy.

Facial expression reminds me of....

Glad to see you're still lurking man! Thanks for the kind words.

PS - I'll take that resemblance anyday, he was a badass lol

Looking much improved, solid pump in the chest.

Thank you kind sir!

[red_cat]

Dat V taper....