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

[NickGee]

Thought/comments are certainly welcome

Monday: Chest
Tuesday: Bis + Abs
Weds: Upper Chest + Arms
Thurs: Hyper Chest + Gunshow + Abs
Friday: Arms + Heavy Chest

Sat/Sun: Off but optional Chest/Bis volume session if you feel they didn't get enough volume during the week. Just don't let it interfere with trips to the beach.

[Reid456]

I think programs that incorporate both high intensity lifting on compounds and also incorporate some lower intensity stuff are ideal. I really enjoyed PHAT, but a 5/3/1 with hypertrophy type stuff as accessories sounds good as well. So many choices! I think the number one factor to consider is athlete motivation though. A theoretically less effective program becomes practically more effective than a theoretically more effective program if the athlete motivation for the less effective program is higher.... if you understand my train of thought there. Essentially, pick a program that you can really get excited about.

[NickGee]

I think the number one factor to consider is athlete motivation though.

100%.

[jpfaherty]

Monday: Chest
Tuesday: Bis + Abs
Weds: Upper Chest + Arms
Thurs: Hyper Chest + Gunshow + Abs
Friday: Arms + Heavy Chest

Sat/Sun: Off but optional Chest/Bis volume session if you feel they didn't get enough volume during the week. Just don't let it interfere with trips to the beach.

LOL! My type of program

I think programs that incorporate both high intensity lifting on compounds and also incorporate some lower intensity stuff are ideal. I really enjoyed PHAT, but a 5/3/1 with hypertrophy type stuff as accessories sounds good as well. So many choices! I think the number one factor to consider is athlete motivation though. A theoretically less effective program becomes practically more effective than a theoretically more effective program if the athlete motivation for the less effective program is higher.... if you understand my train of thought there. Essentially, pick a program that you can really get excited about.

Wise beyond your years young padawan! I agree 100%

[Reid456]

Wise beyond your years young padawan! I agree 100%

I have to give Berto credit for that bit of wisdom.

[Vanguard1965]

Love the new pics JP and really showing how to put on muscle while keeping fat gain to a minimum. Well done!

[mattjansen]

What Matt means when he says "squat focused ideas": Squat 225x50.

Exactly...just focus so hard on squatting that you dont stop haha.

Sorry for not getting back to you cant believe a page in this log has passed already...brb catching up ill still chat with ya

[mattjansen]

Dude pictures look great, noticing a lot in the MM through your chest delts and into yoru arms! Good job staying tight as wel.

My thoughts on training.
Day 1: Squat 12-15 rep range close to failure 10RPE
Day 3: Speed squats
Day5: Heavy Triples short of failure 8.5 Rpe Work a progression scheme here, heaviest lifting would be every 3 cycles.
Day 7-8: Squat 10-8 rep range challenging but more so 9RPE
day 9: Speed squat
Day 11: 15-12 reps
ect... 4 day cycle all hyper work is followed by a speed day, speed day is followed by a power day. 2:1 ratio every 8 days of hyper work to strength work.

[Sporto1633]

From your most muscular pose, your arms look really solid, but in the front double bicep, they appear to fade in size. Have you tried rotating your elbows forward and hands backward to get more of the meat of your arms visible? It just looks like half of your arms are hiding in the pose.

Just a thought!

Sporto

[jpfaherty]

Love the new pics JP and really showing how to put on muscle while keeping fat gain to a minimum. Well done!

Thanks my man! I'm certainly trying to do it right, I've been really balanced with life in general too which makes me very happy!

Exactly...just focus so hard on squatting that you dont stop haha.

Sorry for not getting back to you cant believe a page in this log has passed already...brb catching up ill still chat with ya

Dude pictures look great, noticing a lot in the MM through your chest delts and into yoru arms! Good job staying tight as wel.

My thoughts on training.
Day 1: Squat 12-15 rep range close to failure 10RPE
Day 3: Speed squats
Day5: Heavy Triples short of failure 8.5 Rpe Work a progression scheme here, heaviest lifting would be every 3 cycles.
Day 7-8: Squat 10-8 rep range challenging but more so 9RPE
day 9: Speed squat
Day 11: 15-12 reps
ect... 4 day cycle all hyper work is followed by a speed day, speed day is followed by a power day. 2:1 ratio every 8 days of hyper work to strength work.

Fast log is fast! lol

I'll give some thought to this leg cycle tomorrow...my only thought right now is I lack strength in squats but leg development is pretty good. So I'm not sure if I need a huge hypertrophy focus when it comes to legs right now, or if I should focus more on power movements...I'm trying to catch everything up to my legs, but at the same time I NEVER want legs to be a weak point! Thoughts?

From your most muscular pose, your arms look really solid, but in the front double bicep, they appear to fade in size. Have you tried rotating your elbows forward and hands backward to get more of the meat of your arms visible? It just looks like half of your arms are hiding in the pose.

Just a thought!

Sporto

I haven't been practicing posing at all since my prep so these were snapped really really quick. But I'm always willing to take advice from someone like yourself! lol Next time I take pics I'll focus on your tips, and my daily sexiness checks in my bedroom mirror I'll work on it! Thanks for checking in!

PS- For whatever its worth, my arms suck! Arms and chest are my biggest weakness.

[Frankdaddy]

Great progress, staying tight, and looking very full. I think everything looks great except chest, even though it may be from more bodyfat as I did not think it appeared more shallow when the detail show more. I would for sure though attempt more hypertrophy focused on chest. Matt has a sick leg routine up, and stength matters, but if your legs are responding to growth right now I would not bust tail to have your symmetry go out of the water by legs growing twice as fast as some parts of the upper body. The posterior chain could improve some more so it depends which part of the lower body you focus on more. Keep up the great work regardless, you dont need any advice with this progrss IMO.

[jpfaherty]

Great progress, staying tight, and looking very full. I think everything looks great except chest, even though it may be from more bodyfat as I did not think it appeared more shallow when the detail show more. I would for sure though attempt more hypertrophy focused on chest. Matt has a sick leg routine up, and stength matters, but if your legs are responding to growth right now I would not bust tail to have your symmetry go out of the water by legs growing twice as fast as some parts of the upper body. The posterior chain could improve some more so it depends which part of the lower body you focus on more. Keep up the great work regardless, you dont need any advice with this progrss IMO.

Thanks for the insight! Chest is easily my worst feature. Starting in December I'm really going to hammer out a lot oh hypertrophy sets with chest. I have pretty much exactly a year to bring it up. Also, as far as posterior chain goes, any recommendations there? I'm already doing deads, rack pulls, squat, and front squat weekly...

And of course, thank you for the kind words

[Willgetnice]

Thanks for the insight! Chest is easily my worst feature.

<--- Sunken, concave, pre-pubescent bird chest. feelsbadman

[jpfaherty]

<--- Sunken, concave, pre-pubescent bird chest. feelsbadman

iknowthatfeel.jpeg

[jpfaherty]

Juggernaut - week 15 - Accessory Day

HS Incline Press- 2pps x 10, 2pps + 25ps x 10, 10, 10
HS Preacher Curl- 50 x 12, 10, 10, 10
DB Flat Press-90 x 8, 6, 6
DB Curl-32.5 x 10, 10, 10
One Arm Rope Pushdown-50 x 12, 12, 12
DB Side Lat-22.5 x 12, 12, 12

MISC

Fun bro day with no back exercises because I have deadlift max tomorrow

[hamiltronj]

expecting a power lvl over 9,000 in here bro!

[wrkoutfrq]

Thanks for the insight! Chest is easily my worst feature. Starting in December I'm really going to hammer out a lot oh hypertrophy sets with chest. I have pretty much exactly a year to bring it up. Also, as far as posterior chain goes, any recommendations there? I'm already doing deads, rack pulls, squat, and front squat weekly...

And of course, thank you for the kind words

i would say keep on with those and maybe toss in some seated good mornings... i have no problems staying upright in a front squat, but i was severely humbled by them... AWESOME for your middle back

[Frankdaddy]

GLute/ham raises or reverse hyper machine every leg day if you have the equipment. If not then glute bridges or varieties of the type are great for direct posterior chain work. I think deadlifts and squats do amazing for overall growth, but many neglect direct movements. In the end it will help weak points but strengthing them directly, and of course growth will make you shine more on stage with a better balance.

[ebomb55]

Just read through your log a bit, the Juggernaut training template looks awesome. Definitely seems to be packing on some nice mass and strength to go with it!

[jpfaherty]

expecting a power lvl over 9,000 in here bro!

LOL! Fo Sho.

i would say keep on with those and maybe toss in some seated good mornings... i have no problems staying upright in a front squat, but i was severely humbled by them... AWESOME for your middle back

GLute/ham raises or reverse hyper machine every leg day if you have the equipment. If not then glute bridges or varieties of the type are great for direct posterior chain work. I think deadlifts and squats do amazing for overall growth, but many neglect direct movements. In the end it will help weak points but strengthing them directly, and of course growth will make you shine more on stage with a better balance.

I'll need to think about what exercises to use a bit more. I have a month to plan my next program. Top of my to dolist!

Just read through your log a bit, the Juggernaut training template looks awesome. Definitely seems to be packing on some nice mass and strength to go with it!

Thanks man! Juggernaut has been awesome! One more month of gains and then on to the next one!

[jpfaherty]

Juggernaut - Week 15 - Deadlift - 3's Wave

Deadlift-365 x 4 (3+)

Front Squat-210 x 7@9, 190 x 7@8.5, 190 x 7@9

Seated Calf Raise-170 x 7@10, 150 x 7@8, 150 x 7@9

Leg Ex (myo)- 200 x 16, 8, 6

MISC

Week 15 and the 3's wave is in the books! I hit all the reps I was suppose to for the wave so that's a plus! Next wave starts next Friday, small deload until then. I will just be doing one upper deload and one lower deload and possible an accessory day mixed in. I haven't inputted my data from this wave into my spreadsheet yet, but i'm excited to see what the 1's wave will bring!

[jpfaherty]

Juggernaut - Week 17 - Bench - 1's Wave

Bench- 250 x 1 (10 sets)

Incline DB Press-100's x 8@10RPE PR, 90 x 8@9RPE

DB Row-90 x 8@9RPE, 80 x 8@8.5RPE, 80 x 8@9RPE

BB Curl-115 x 8@9RPE, 100 x 8@8.5RPE, 100 x 8@9RPE

MISC

Decided against a deload as I'm feeling really good and highly motivated and I do not want to lose it. It also makes my schedule a bit easier as I have a ski trip planned thanksgiving weekend. So I'd like to have this wave done before then and use that week as a real deload. Everything felt good today. 250 is easy on bench and I hit a new PR on incline DB's which it seems I'm doing on a weekly basis

[jpfaherty]

Juggernaut - Week 17 - Squat - 1's Wave

Squat- 285 x 1 (10 sets)


Racks- 355 x 8@9RPE PR, 325 x 8@8RPE, 325 x 8@9RPE

Seated Calf Raise- 150 x 10@9, 140 x 10@8.5, 140 x 10@9

Leg Curl (myo)- 130 x 15, 4*

MISC

Wow, had to cut leg curls short. I just did not have it at that point. I guess 10 sets of squat followed by rack pulls can do that to ya! Oh well, next time!

PR on rack pulls, squats felt easy. Squat video is the 6th of 10 sets.

[NaturalPursuit]

PR on rack pulls...HELL YEAH!!! great work man...loving the constant videos!

[hamiltronj]

Doing work! alot of strong session too. who needs leg curls anyways?

[mattjansen]

Great progress, staying tight, and looking very full. I think everything looks great except chest, even though it may be from more bodyfat as I did not think it appeared more shallow when the detail show more. I would for sure though attempt more hypertrophy focused on chest. Matt has a sick leg routine up, and stength matters, but if your legs are responding to growth right now I would not bust tail to have your symmetry go out of the water by legs growing twice as fast as some parts of the upper body. The posterior chain could improve some more so it depends which part of the lower body you focus on more. Keep up the great work regardless, you dont need any advice with this progrss IMO.

To also add I am also a proponent of it its not broke dont fix it, starting over with jugg would not be a bad idea either and you could even add to it by say adding progression with one more set week one two and maybe two realization sets or something. incorpating different tempos ect. Honestly though your improving so dont over think it and stick to what works and this is working.

[jpfaherty]

PR on rack pulls...HELL YEAH!!! great work man...loving the constant videos!

Thanks man! Once I get a better camera I'll probably do weekly vids or something along those lines! Thanks for checking in

Doing work! alot of strong session too. who needs leg curls anyways?

Feeling good right now! EFF Leg curls lol

To also add I am also a proponent of it its not broke dont fix it, starting over with jugg would not be a bad idea either and you could even add to it by say adding progression with one more set week one two and maybe two realization sets or something. incorpating different tempos ect. Honestly though your improving so dont over think it and stick to what works and this is working.

Yeah right now I'm leaning towards running the modified juggernaut method again and only running the 5/3/1 portion of it. With all work outside of the big 4 being in hypertrophy ranges... Thoughts?

[NickGee]

Still killing it in here JP!
You're certainly a good poster boy for sticking to a program and reaping the rewards.
Must have been a weird change going for all those singles? Much rest in between?

[jpfaherty]

Still killing it in here JP!
You're certainly a good poster boy for sticking to a program and reaping the rewards.
Must have been a weird change going for all those singles? Much rest in between?

Thanks brah! I may actually run Juggernaut for another 5 months! Haven't made up my mind yet

To be honest not much rest at all between sets. I'd say 1:30-2:30. First 5 or so are a piece of cake, not much rest needed at all. What are you running for a program right now?

[NickGee]

Thanks brah! I may actually run Juggernaut for another 5 months! Haven't made up my mind yet

To be honest not much rest at all between sets. I'd say 1:30-2:30. First 5 or so are a piece of cake, not much rest needed at all. What are you running for a program right now?

I like Upper/Lower variations. Given a few programs a shot but always seem to return to some variation of U/L.
Enjoy seeing what works for others though!