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

[jpfaherty]

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

Video isn't great, but you can still see that I crush depth...

Juggernaut - Week 19 - Squats - 1's Wave

Squat-345 x 1 PR



Rack Pulls-370 x 8@9RPE PR, 340 x 8@9RPE

Calf Raise-155 x 10@9RPE, 145 x 10@, 145 x 10@8, 145 x 10@9

Leg Curl-130 x 15, 8, 6

MISC

Another PR from juggernaut

Can't wait for the next cycle!

[The Solution]

Smooth like butter on that PR brother!

[jpfaherty]

Smooth like butter on that PR brother!

Thanks brah

[jpfaherty]

Juggernaut - Week 19 - OHP - 1's wave

OHP-180 x 1 PR


Pendlay Row- 205 x 8@9RPE, 185 x 8@8, 185 x 8@9

Peck Deck-130 x 10@9RPE, 120 x 10@8.5, 120 x 10@9

MISC

Phew! That was a struggle! Elbow was bothering me from max benching a couple days prior but stuck with it and got it. I'm still VERY happy with how much OHP has progressed over the course of this program. Pendlay rows were from the floor this time because I skipped BB floor press as a result of the elbow soreness.

Accessory day tomorrow and then deadlift on friday. Program calls for 410 on DL but I'm going for 425

[fltallpaul]

Perfect Squat...especially for a PR. Form tends to break at the top of our 1RM but that was textbook. Way to put in the work. I am starting the Juggernaut program next week to lead into some leg progress this off season!

[jpfaherty]

Perfect Squat...especially for a PR. Form tends to break at the top of our 1RM but that was textbook. Way to put in the work. I am starting the Juggernaut program next week to lead into some leg progress this off season!

Thanks Paul! 5 months ago I really put in the effort to focus on form and check my ego at the door a bit. When I attempted 345 previously and failed my upper back gave out near the top of the lift as you suggested. Things have def. improved

I feel like rack pulls with a snatch grip has really helped my upper back/trap strength too!

[Ccm644]

You are killing PR's all the time

That squat was great, well dont, i think you have more as you made it look easy

Keep up the workouts

[jpfaherty]

You are killing PR's all the time

That squat was great, well dont, i think you have more as you made it look easy

Keep up the workouts

Thanks bud! I always appreciate the kind words, keeps me going! I think I had 5 maybe 10 at most. I'll save it for a meet

[Reid456]

Solid OHP! I hope my offseason progresses like yours has. What did your numbers look like at the end of prep compared to now?

[Frankdaddy]

I say 25 more on the squat, doesnt look like you put nearly as much effort into that as you could have. I have been in enough groups of powerlifters to judge bar speed and smoothness, you for sure have more than 10lbs in that. It just does not seem that you know what its really like to push hard on squats judging by that video, as I have seen guys struggle worse on a 5 rep set than that from rep 1 all the way to 5 lol. Keep up the great work since its all about progression, regardless of anything else.

[jpfaherty]

Solid OHP! I hope my offseason progresses like yours has. What did your numbers look like at the end of prep compared to now?

I'll go back in look when I get to work and edit this on my lifts at the end of prep! Thanks for checking in Reid

I say 25 more on the squat, doesnt look like you put nearly as much effort into that as you could have. I have been in enough groups of powerlifters to judge bar speed and smoothness, you for sure have more than 10lbs in that. It just does not seem that you know what its really like to push hard on squats judging by that video, as I have seen guys struggle worse on a 5 rep set than that from rep 1 all the way to 5 lol. Keep up the great work since its all about progression, regardless of anything else.

Brandon! You're probably right lol. I don't know about 25 pounds but I know for sure I had more in the tank. I was going to say at least 10 pounds but I don't wanna come across as someone who always thinks they have way more in the tank, especially when I'm setting a PR. I'm just not that into myself! lol With that being said, I have failed 345 before so I know what it's like to fail, but I probably don't know what it's like to grind a rep that is an inch from failure. I have learning to do, but I'm getting there!

[jpfaherty]

Juggernaut - week 19 - Accessory Day

HS Incline Press-2p+5ps x 12, 12, 12
Humbling Preacher Curl Machine-30 x 10, 10, 10
DB Side Lat-25 x 12, 12, 12
One Arm Rope Pushdown-70 x 15, 15, 15
DB Curl-25 x 12, 12
Incline Cable Fly-30 x 12, 12, 12

MISC

Not much to report. Making chest and biceps the main focus on accessory day.

[NaturalPursuit]

DUDE!!! crazy OHP!!!! nice accessory day too! way to address certain points in your physique!

[pastorpritch]

awesome stuff, and the cupcakes ...
In

[DiamondMaker]

Jelly of your OHP progress. Ditto what others have said about the squat looking too easy. In.

[jpfaherty]

DUDE!!! crazy OHP!!!! nice accessory day too! way to address certain points in your physique!

Thanks man. Def. what I've seen the most improvement on! feelsgoodman.jpeg

awesome stuff, and the cupcakes ...
In

I've been slacking on the cupcakes! Maybe I'll make up for it tonight Thanks for checking in though, always love new followers!

Jelly of your OHP progress. Ditto what others have said about the squat looking too easy. In.

Appreciate the kind words my man! Follow a program to a T, and give it time and everyone can make the gains I made or more!

[jpfaherty]

Juggernaut - Week 19 - DL - 1's Wave

Deadlift-425 x 1 MOTHA EFFIN PR


Front Squat-225 x 5, 225 x 5 PR


Seated Calf Machine-370 x 15, 15

MISC

Main goal today was the deadlift, I took my time warming up and made sure everything was right, hence the lack of exercises following.

Juggernaut called for 410 x 1 today but I knew I could get that and I had a goal of 425 by November. Well today was the day. I failed 402 at my meet, so that shows the steady progress I've made. I also failed 425 a month ago when I tried to jump the gun and hit it before November. Needless to say I'm effin pumped.

I knew the rest of my work out was going to be short so I decided to also go for a PR on front squat. Both sets were a PR obviously.

I now have a off until next sunday (deload/vaca) and then I will start Juggernaut again. I've decided I'm just going to run the whole program again, and not just the 5/3/1 phase. I also decided I'm going to run juggernaut the real way, where the last set of each day will be AMAP. Week one will be AMAP but 2 reps short of failure, week two will be AMAP 1 rep shy, and week 3 will be straight up AMAP. The way I ran it this time was only week 3 would be AMAP.

[Reid456]

Damn straight!

[The Solution]

Great work dude.
No reason to NOT run the program again. It provided great PR's and strength gains. Dont fix what aint broken.

[bigryan03]

Freaking BOOM! 15lb PR ain't no joke and 425 is some respectable ish.
Ill be playing that back before I hit 1+ deads this week!

[AustrianOakJr]

All these PR's got me excited for the 1's wave!!! Too bad I have to wait another 12 weeks. Im sure it will be worth it though.

Nice work, man. THat is some very solid form and I agree with some of the others on the squat the OHP....definitely more to be had there. Keep it up. Whats next after the juggernaut?

[jpfaherty]

Damn straight!

Great work dude.
No reason to NOT run the program again. It provided great PR's and strength gains. Dont fix what aint broken.

True dat playa

Freaking BOOM! 15lb PR ain't no joke and 425 is some respectable ish.
Ill be playing that back before I hit 1+ deads this week!

Thanks bud! Hopefully I'll be on your DL level someday!

All these PR's got me excited for the 1's wave!!! Too bad I have to wait another 12 weeks. Im sure it will be worth it though.

Nice work, man. THat is some very solid form and I agree with some of the others on the squat the OHP....definitely more to be had there. Keep it up. Whats next after the juggernaut?

1's wave was fun, but I liked the 3's wave better! Serious gainz yo.

Up next is Juggernaut again of course

[adamjohn32]

If it ain't broke, don't fix it I hoping to get similar gainz from my run w/ the TJM. Great work JP.

[Shazriki]

In for juggernaut round 2!

[jpfaherty]

If it ain't broke, don't fix it I hoping to get similar gainz from my run w/ the TJM. Great work JP.

You will my friend! Just stick with it!

In for juggernaut round 2!

You know it buddy

[jpfaherty]

Deload Lower - Week 20

Box Squat-205 x 3 (5 sets, speed work)

SLDL-135 x 10, 10, 10

Calf Machine-350 x 15, 15, 15

BB Lunges135 x 10, 10

MISC

Very easy deload day. Introducing a few exercises to my deload that I'm going to throw in on the next round of Juggernaut. Also did some glute ham raises for the first time ever today lol. I suck at them. Can't do a single rep with out a little push. Practice makes perfect

These also came today, after my gym session of course...

[Reid456]

Were those the shoes that were 50% off because of that little defect? I missed the sale by just a few minutes. I'm curious to see how you like them.

[MITCHAPAL00ZA]

Sick shoes! also, awesome squat PR at the top of this page!

[jpfaherty]

Were those the shoes that were 50% off because of that little defect? I missed the sale by just a few minutes. I'm curious to see how you like them.

Yep! I think I just got in on the deal! I'll post a review once I've used them for a month or so.

Sick shoes! also, awesome squat PR at the top of this page!

Thanks man! I hope I like them. I've really become partial to my chucks so hopefully my bias doesn't come in to play!

[wrkoutfrq]

in for review of new Pendlay's.... i've always been a fan of the old style Pendlays but the new ones looked too much like romaleos. SOLID lifting been goin on, i lurked from my phone at a conference last week. keep pushin forward!