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

[ilovethe80s]

Thanks Laura! I could always pause a little longer but it seems longer when you're down there lol

I haven't done a regular deadlift in months Working my deficits in shoes so when I attempt my DL at a meet with no shoes and not from a deficit it's about 3/4 inch shorter ROM

Yes!! That is very smart. I do the same thing leading into every meet even though my lockout is my weak point. The deficit gets you in the habit of getting farther behind the bar so when you move back you are in a great position, which helps out a lot at the top. And the barbell feeling short. By shoes do you mean your squat shoes? Thinking of adding weightlifting shoes to one cycle to make it suck even more, hmmm...

[jpfaherty]

Yes!! That is very smart. I do the same thing leading into every meet even though my lockout is my weak point. The deficit gets you in the habit of getting farther behind the bar so when you move back you are in a great position, which helps out a lot at the top. And the barbell feeling short. By shoes do you mean your squat shoes? Thinking of adding weightlifting shoes to one cycle to make it suck even more, hmmm...

I just mean shoes in general, which ever shoes I wear. I don't wear my squat shoes though I did see Brandon Lily deadlifting in his squat shoes, but I always thought it was a big no no. He's the man though and had a reason for it, I can't remember what it was ha!

[The Solution]

Deload pays off in for PR's!

[jpfaherty]

Deload pays off in for PR's!

They always do my man. I know people hate to take them, but I think if you have long term goals they are very important.

[Bnizzle163]

Watching that PR vid is just what I needed before my pause squats this morning. Thanks for the inspiration .

[deltpecx]

... Thanks for the inspiration .

JP does it again!


Nice pausing BTW!

[Bnizzle163]

JP does it again!


Nice pausing BTW!

It worked. PR'ed today too!

[deltpecx]

It worked. PR'ed today too!

..and to think he thinks he doesn't inspire...!

[Vanguard1965]

Wow crazy pause sets JP! Great stuff!

[jpfaherty]

Watching that PR vid is just what I needed before my pause squats this morning. Thanks for the inspiration .

Yeah buddy!!

JP does it again!


Nice pausing BTW!

It worked. PR'ed today too!

..and to think he thinks he doesn't inspire...!

Wow crazy pause sets JP! Great stuff!

Thanks for the constant support bros. You guys really help me day to day with the support, always appreciated

[jpfaherty]

PBP Hybrid - Back/Bis

Rack Pulls

405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2 PR

HS Iso Row

2pps x 15
2pps x 15
2pps x 15

Pullups

bw x 10
bw x 10
bw x 10

Face Pulls

140 x 15
140 x 15
140 x 15

DB Curl

22.5 x 15
22.5 x 15
22.5 x 15

Rope Curl

90 x 15
90 x 15
90 x 15

MISC

Felt good hitting a rack pull pr(s) but I cut the last set short (suppose to be amap) to save my back a bit for sundays squat attempt. My first set of 405 rack pulls was shockingly easy so that's a good sign.

Everything else was pretty straight forward. Crazy pumps today!

[wrkoutfrq]

where do you usually set your rack pulls JP? In relation to where the bar rests I mean...

[The Solution]

Fukin A. Those rack pulls are climbing as fast as your squat
now that is good stuff!!!

[IK9]

Had to flip a few pages back.. Tree fifty on them pause squats is beastly.. Jelly!

[klhowell2]

Had to google rack pull. My fun fact of the day.

What is the purpose of doing these instead of deads?

[demonwareltd]

Had to google rack pull. My fun fact of the day.

What is the purpose of doing these instead of deads?

They strengthen the lockout portion of the deadlift. IMO they aren't a necessity to build a well rounded physique but are a great tool for someone who powerlifts or is trying to improve their deadlift.

[wrkoutfrq]

They strengthen the lockout portion of the deadlift. IMO they aren't a necessity to build a well rounded physique but are a great tool for someone who powerlifts or is trying to improve their deadlift.

Not only this, but they're great for developing the lats, hams and glutes. You can really focus on the contraction in those muscle groups as you would a deadlift, but without your lumbar strength limiting you. Plus there are a variety of variations that can allow more overload to these muscle groups that wouldn't be possible pulling from the floor, such as using a snatch grip to emphasize lat activation. I attribute much of my back development to them

[klhowell2]

Not only this, but they're great for developing the lats, hams and glutes. You can really focus on the contraction in those muscle groups as you would a deadlift, but without your lumbar strength limiting you. Plus there are a variety of variations that can allow more overload to these muscle groups that wouldn't be possible pulling from the floor, such as using a snatch grip to emphasize lat activation. I attribute much of my back development to them

Hmmm - interesting! might have to try them out!

[jpg68]

Hmmm - interesting! might have to try them out!

You definitely should I love them. Definitely try them next back workout.

[deltpecx]

Not only this, but they're great for developing the lats, hams and glutes. You can really focus on the contraction in those muscle groups as you would a deadlift, but without your lumbar strength limiting you. Plus there are a variety of variations that can allow more overload to these muscle groups that wouldn't be possible pulling from the floor, such as using a snatch grip to emphasize lat activation. I attribute much of my back development to them

They are way under used IMO!
I love me some rack pulls...

[deltpecx]

....Rack pulls is actually the one i'm most nervous about, we'll see! lol...

[b]
Rack Pulls

405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2 PR

...Felt good hitting a rack pull pr(s) but I cut the last set short (suppose to be amap) to save my back a bit for sundays squat attempt. My first set of 405 rack pulls was shockingly easy so that's a good sign....

Nervous about rack pulls you were. 405 pulled you did!!

Humility is strong in this one.


Nice Rack Pulling.

What did your warm up look like?
















In for more inspirational rack pulls!

[jpfaherty]

Sorry guys, had a busy day and haven't been around the boards!

where do you usually set your rack pulls JP? In relation to where the bar rests I mean...

I'd say just below the patellar tendon area.

Fukin A. Those rack pulls are climbing as fast as your squat
now that is good stuff!!!

Moving in weight and reps next time! Lezzzzgo!

Had to flip a few pages back.. Tree fifty on them pause squats is beastly.. Jelly!

Thanks man, that was a nice milestone for me

Had to google rack pull. My fun fact of the day.

What is the purpose of doing these instead of deads?

See below!

They strengthen the lockout portion of the deadlift. IMO they aren't a necessity to build a well rounded physique but are a great tool for someone who powerlifts or is trying to improve their deadlift.

Not only this, but they're great for developing the lats, hams and glutes. You can really focus on the contraction in those muscle groups as you would a deadlift, but without your lumbar strength limiting you. Plus there are a variety of variations that can allow more overload to these muscle groups that wouldn't be possible pulling from the floor, such as using a snatch grip to emphasize lat activation. I attribute much of my back development to them

These!

Pat I agree, these things are awesome for your back. I only do them with a snatch grip and the destroy my traps and lats. Great exercise.

Hmmm - interesting! might have to try them out!

If you have wrist wraps or versa grips i'd give them a go with a snatch grip (Double over hand), you might like them!

You definitely should I love them. Definitely try them next back workout.

They are way under used IMO!
I love me some rack pulls...

This! So much rack pull love in here <3

Nervous about rack pulls you were. 405 pulled you did!!

Humility is strong in this one.


Nice Rack Pulling.

What did your warm up look like?
















In for more inspirational rack pulls!

They were so much easier than I thought they would be. I'm not sure if I've ever done 405 for a single, I'd have to go back. But I'd say I was good for 6+ Very happy!

Warm up was;

135 x 5
225 x 5
315 x 3
365 x 1

Thanks for pushing me!

[jpfaherty]

MISC

Off day today.

Heavy bench tomorrow and heavy squat sunday are a pretty famous gym! Video to follow of course!

[jpfaherty]

PBP Hybrid - Chest Tris

Pause Bench

270 x 2
270 x 2
270 x 2
270 x 2
270 x 2
270 x 5 PR

Tate Press

55 x 6
55 x 6
55 x 6

DB Incline Fly

60 x 15
60 x 15
60 x 15

HS Incline Press

2pps + 25ps x 15
2pps + 25ps x 15
2pps + 25ps x 15

Tri OH Rope EX

90 x 15
90 x 15
90 x 15

Butterfly Pec Deck

80 x 15
80 x 15
80 x 15

Abs

x a lot

MISC

Pause Bench felt awesome today! 270 x 5 on my 6th set was unexpected Using the 1RM calculator that puts me at 305 and that's after already being fatigued. I hit 300 at my last meet so 305+ in march will be awesome!

Good day. Big squat day tomorrow :@ INOV8 team meet up!

[The Solution]

2 workouts in after deload
and 2 PR's

Yup!!!!

[deltpecx]

This! So much rack pull love in here <3

What's not to love about them?

They were so much easier than I thought they would be. I'm not sure if I've ever done 405 for a single, I'd have to go back. But I'd say I was good for 6+ Very happy!

Warm up was;

135 x 5
225 x 5
315 x 3
365 x 1

Thanks for pushing me!

No problem!

Haha! But I'm better at pulling......w8 wot?

I was approaching 500 a few years ago, it was a goal of mine.
It seems almost like a gym lifetime ago.
I think I got up to around 470-480. I would have to go back in my old log to be exact.
Now I'm trying to get back to 405 for 10...
If I can get that I'll just little plate my way up.


PRs are strong in here!

[jpfaherty]

2 workouts in after deload
and 2 PR's

Yup!!!!

Another one tomorrow and another on Monday, book it

What's not to love about them?




No problem!

Haha! But I'm better at pulling......w8 wot?

I was approaching 500 a few years ago, it was a goal of mine.
It seems almost like a gym lifetime ago.
I think I got up to around 470-480. I would have to go back in my old log to be exact.
Now I'm trying to get back to 405 for 10...
If I can get that I'll just little plate my way up.


PRs are strong in here!

Pull from the floor

LOL - Just kidding, i wonder what my rack pull 1RM is right now though. I'd have to guess 405 x 6-8. Next week we shall find out

[wrkoutfrq]

IN for Inov8 meetup video!!!!

[Vanguard1965]

IN for Inov8 meetup video!!!!

Oh sounds great and nice job on the PR's JP. No stopping you and I saw your wife squats on IG, she is killing it to!

[jpfaherty]

IN for Inov8 meetup video!!!!

Make take a bit but I'll get one up!

Oh sounds great and nice job on the PR's JP. No stopping you and I saw your wife squats on IG, she is killing it to!

Thanks Dean! Wifey is effin killing it. I was shocked how easy 225 was for her. March is gonna be a great meet for her!