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

[jpfaherty]

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!

I'm with you on that! I love me some upper lower work outs. Can't make up my mind on my next program. arghhhh. Get that log started brah!

[adamjohn32]

You thought about hooking up with Dr. Z with a specialized DUP protocol? I'm thinking of doing this after my run through TJM. I've seen a few people on these boards, as well as Layne, getting great results. Only downside though I guess would be the $ part, but from what I hear he does tailor the program specifically to what you want to get out of it. Plus I'd imagine working with him you'd gain a ton of knowledge that would only help going forward.

[jpfaherty]

You thought about hooking up with Dr. Z with a specialized DUP protocol? I'm thinking of doing this after my run through TJM. I've seen a few people on these boards, as well as Layne, getting great results. Only downside though I guess would be the $ part, but from what I hear he does tailor the program specifically to what you want to get out of it. Plus I'd imagine working with him you'd gain a ton of knowledge that would only help going forward.

I've thought about it, and I will def. hook up with Dr. Z at some point. Right now my problem is time. I do my work outs from 5:00-6:00AM and I'm really limited to an hour in the gym. So, I wouldn't want to waste my time with DUP if I couldn't get the full potential from the program because I needed to cut work outs short, or something along those lines. If my work situation changes he would be the first person I call. In the mean time I need to stick to programs that I can get finished in an hour.

[jpfaherty]

Juggernaut - Week 17 - OHP - 1's wave

OHP-150 x 1 (10 sets)



BB Floor Press-230 x 8@9, 210 x 8@8, 210 x 8@8.5, 210 x 8@9

Pendlay Row-210 x 8@9.5, 190 x 8@8.5, 190 x 8@9

DB Fly-60 x 8@8.5, 55 x 8@8.5

MISC

Once again, piece of cake These one rep sets are easy! Video is the 7th of 10 sets.

BB Floor press was a rep PR at that weight.

As far as program for the future goes right now I'm currently leaning towards running juggernaut again. I will modify it a bit, but that's for later discussion.

[Shazriki]

You've been smashing it lately JP! If you don't mind, could you get some vids of you doing some high RPE pendlay rows next time you get the chance? Be curious to see how you do them. Some big weight being moved there!

[jpfaherty]

You've been smashing it lately JP! If you don't mind, could you get some vids of you doing some high RPE pendlay rows next time you get the chance? Be curious to see how you do them. Some big weight being moved there!

Sure thing! As I've mentioned in the past, my form on pendlays isn't as strict as yours, but ill get a vid up to show how I do them next week!

[Shazriki]

Sure thing! As I've mentioned in the past, my form on pendlays isn't as strict as yours, but ill get a vid up to show how I do them next week!

Haha I don't doubt you bro, just curious

[Bnizzle163]

If you only have an hour in the gym, 5/3/1 is always a great low volume program. I would say a variation of PHAT would work, but you'd probably have to lower the volume to fit your schedule. Perhaps run Lyle's generic bulking routine?

Looking good in here though, JP. Mirin them standing presses!

[jpfaherty]

If you only have an hour in the gym, 5/3/1 is always a great low volume program. I would say a variation of PHAT would work, but you'd probably have to lower the volume to fit your schedule. Perhaps run Lyle's generic bulking routine?

Looking good in here though, JP. Mirin them standing presses!

Yeah 5/3/1 is def. on my radar, either in real 5/3/1 form or just the 5/3/1 portion of my modified juggernaut plan.

Thanks bro! OHP has def. progressed!

[jpfaherty]

Juggernaut - Week 17 - Accessory Day - 1's wave

HS Incline Press- 2pps x 15, 15, 15

TS Preacher Curl-85 x 10, 10, 10

DB Press-75 x 10, 10

DB Curl-35 x 10, 10, 10

DB Side Lat-25 x 12, 12, 12

MISC

I always seem to over sleep on my accessory days! LOL

Got all of the above done in about 30 minutes but I was exhausted and the weights felt heavy as balls today. Hopefully that's not the case for tomorrows deadlift session! I have a lot of singles to do! Early to bed tonight.

[Shazriki]

Hey dude I know you're chewing over various programs in your head right now. While smolov is awesome, I don't think it would be a good fit for you given the time constraints. I know you have a high work capacity and are one of those guys that can just grind through with minimal rest, but even so you probably wouldn't have time for much else aside from the bench sets assuming you allowed for a proper warm up routine.

Depends on your priorities though, I was determined not to put any of the lower stuff on the backburner during this experiment, you might chose to do that and focus exclusively on upper body during the 3 weeks, maybe reducing lower frequency to once per week just to maintain. Just my 2c!

[jpfaherty]

Hey dude I know you're chewing over various programs in your head right now. While smolov is awesome, I don't think it would be a good fit for you given the time constraints. I know you have a high work capacity and are one of those guys that can just grind through with minimal rest, but even so you probably wouldn't have time for much else aside from the bench sets assuming you allowed for a proper warm up routine.

Depends on your priorities though, I was determined not to put any of the lower stuff on the backburner during this experiment, you might chose to do that and focus exclusively on upper body during the 3 weeks, maybe reducing lower frequency to once per week just to maintain. Just my 2c!

Yoooo! I hear ya Moses! Time is def. not on my side lol. I'd actually be doing Smolov Jr. for squat if I go with Smolov.

I think I may go with my most recent idea which would be in place to set me up for a meet in March.

Late Nov-Late Feb run 5/3/1 portion of Juggernaut
Late Feb-Mid March run Smolov Squat
Late March - Meet

I need to look at a calendar and see if the dates/times match up.

[Reid456]

I'm doing 5/3/1 right now as well. Just started this week. Do it! I'm doing the BBB variant.

[jpfaherty]

I'm doing 5/3/1 right now as well. Just started this week. Do it! I'm doing the BBB variant.

Well I'd be running the 5/3/1 Juggernaut but I think that's the plan. Going to look at a calendar today and update the 100% plan moving forward.

[jpfaherty]

Juggernaut - Week 17 - Deadlift - 1's Wave

Deadlift-345 x 1 (10 sets)



Front Squat-205 x 8@9RPE, 185 x 8@9RPE

Seated Calf Raise-170 x 8@9RPE, 155 x 8@8, 155 x 8@8, 155 x 8@8, 155 x 8@9RPE

Leg Ex (myo)-210 x 15, 6, 5

MISC

WOOOOWEEEEE. What a grind! 10 singles for DL is tough at 5:00AM lol

I've officiall decided on my plan moving forward. I will be running another 3 months of juggernaut, followed by smolov Jr. squats, and then my PL Meet in March.

November 25th - February 16th: Juggernaut 5/3/1 with all accessory work in the hypertrophy ranges.
February 18th - March 12th: Smolov Jr. Squats
March 23rd: PL Meet

GO TIME!

[Bnizzle163]

Excited for you to run Smolov. My legs are killing me right now

[jpfaherty]

Excited for you to run Smolov. My legs are killing me right now

We'll see if my hips hold up! LOL It will be great leading up to my meet though. So hopefully they do

[Shazriki]

That plan looks legit, looking forward to future beast mode!

[jpfaherty]

That plan looks legit, looking forward to future beast mode!

Moses approved

[jpfaherty]

Juggernaut - Week 18 - Bench - 1's Wave

Bench-215 x 1, 245 x 1, 265 x 1 (6 sets)

Incline DB Press-105 x 5@10RPE, 90 x 8@8.5, 90 x 8@9

DB Row-95 x 8@9RPE, 90 x 8@8.5RPE, 90 x 8@9RPE

BB Curl-120 x 5@10RPE, 105 x 8@9RPE

MISC

What an awful day! I had much too much of the devils water last night! But I had a great night out with friends so it was all worth it. I hit the required reps for bench but I could really tell how much I was hurting with the incline press and curls. I'll scale the weight back next week on those, reset, and move forward from there!

Squats tomorrow and I get a night lifting session tomorrow which will be a nice change of pace.

Food pics later tonight

[deltpecx]

...

WOOOOWEEEEE. What a grind! 10 singles for DL is tough at 5:00AM lol
...

IMO anything at that time is a grind.

Well maybe not pre contest cardio...well yeah that is too!

[jpfaherty]

BBQ Chicken Pizza

Burger, sweet potato fries

Cookies!

Another burger!

Top 2 BJ Flavor

[jpfaherty]

Fish N Chips

Lobster Mac N Cheese


Chicken!

Wifey and I in Provincetown, MA

[wrkoutfrq]

MISC

What an awful day! I had much too much of the devils water last night! But I had a great night out with friends so it was all worth it. I hit the required reps for bench but I could really tell how much I was hurting with the incline press and curls. I'll scale the weight back next week on those, reset, and move forward from there!

Squats tomorrow and I get a night lifting session tomorrow which will be a nice change of pace.

Food pics later tonight

you and me both! decided to drink shine at a costume party then went dancing with a girl and some from the party... woke up this morning feeling like someone had been standing on my head all night lol... at least i didn't have to lift, and it got better as the day went along. oh and food = HNNNNNGGGG that lobster mac, would smash with great fury

[toxicrusader]

^^ that pizza, do want

[The Solution]

Thoughts on Pumpkin Cheesecake.. Pretty MEH at best, if you have a coldstone give that a shot and their limited pumpkin flavor. It will blow it away (as many else agree)

Some solid food, some great training, and good times with the girl = Winning.

[jpfaherty]

you and me both! decided to drink shine at a costume party then went dancing with a girl and some from the party... woke up this morning feeling like someone had been standing on my head all night lol... at least i didn't have to lift, and it got better as the day went along. oh and food = HNNNNNGGGG that lobster mac, would smash with great fury

IKNOWTHEFEEL.JPEG

Most important thing is that we had fun though!

^^ that pizza, do want

It was my hangover medicine

Thoughts on Pumpkin Cheesecake.. Pretty MEH at best, if you have a coldstone give that a shot and their limited pumpkin flavor. It will blow it away (as many else agree)

Some solid food, some great training, and good times with the girl = Winning.

I seriously love BJ Pumpkin. I've had Coldstones also. I'd say they are on the same level but that's just me! Def. at a good spot in life right now though! Enjoying it

[NaturalPursuit]

STRONG bench and nice singels on deadsx10!!!!

gettin strong brotha!

[jpfaherty]

STRONG bench and nice singels on deadsx10!!!!

gettin strong brotha!

Thanks man! I appreciate it! I'm trying like hell!

[jpfaherty]

Juggernaut - Week 18 - Squat - 1's Wave

Squat-235 x 1, 275 x 1, 300 x 1 (6 sets)

Rack Pulls-365 x 8@9.5RPE PR, 335 x 8@9.5RPE

Calf Raise-155 x 10@9RPE, 145 x 10@8.5RPE, 145 x 10@9RPE

Leg Curls (myo)-130 x 15, 7, 6

MISC

Anndddddd I'm getting sick. I feel a sinus infection coming on. I'm trying to stay ahead of it.

Training was pretty good. The 6 sets of squats were easy peasy. Rack pulls were tough but that was also a PR! It was suppose to be 360 but you know me with the weights laziness so I went for 365 lulz. Solid session!