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

[deltpecx]

[b]

Seated Good Morning- 145 x 10@8.5RPE, 135 x 10@8RPE, 135 x 10@8.5RPE

GOOD MORNING, Cupcake King!

I must try them that way. I usually do them standing.


What do you use now for the GHRs.?

[NaturalPursuit]

I was never a fan of seated good morning...how do you feel using them?

[jpfaherty]

Hey JP, how are things brother?

Jelly of those macros!! Still staying lean and hitting great numbers. How was that seated good morning?

What's up buddy! Macros are pretty nice, i'd like to get the carbs over 500 and stay under 175, we'll see! Seated good mornings feel good, I like them.

GOOD MORNING, Cupcake King!

I must try them that way. I usually do them standing.


What do you use now for the GHRs.?

Why hello there! Cupcakes this weekened.

GHR today were done with the donkey calf machine, not ideal.

I was never a fan of seated good morning...how do you feel using them?

I like them! They feel comfortable to me. I did them during sheiko too obviously, so it's not the first time I've done them or anything. I don't even know what a respectable weight is though. Am I being a pu$$y? lol

[AustrianOakJr]

Dude....what are these chucks? They look sweeeet!

[jpfaherty]

Dude....what are these chucks? They look sweeeet!

haha well I used the xray filter on the pic. The chucks are actually white with diamonds on them. Found them like 5 years ago, and haven't seen them since. I've checked ebay numerous times! Thanks man!!

[The Solution]

Ever wear Vibrams.?

[jpfaherty]

Ever wear Vibrams.?

Yep, don't really dig them. They're okay.

Chucks for DL, squat shoes and regular sneakers for upper days!

[Shazriki]

Dude, I got scared when I saw the thumbnail for that good morning video. I thought you were treating us to a video of you snapping your sh!t up for a second.... stay safe haha

[jpfaherty]

Dude, I got scared when I saw the thumbnail for that good morning video. I thought you were treating us to a video of you snapping your sh!t up for a second.... stay safe haha

LOL - Scary thumbnail!

[snrygo]

toughts on seated GMs? looks brutal

[jpfaherty]

Juggernaut2 - week 3 - Bench -10's Wave

(copied from evernote, no format)

Bench- 1 x 5 @ 135, 1 x 3 @ 165, 1 x 3@ 195, 1 x 15@ 205 (amap)

Incline DB- 95 x 10@9 RPE, 85 x 10@ 9RPE

Lat pull- 200 x 10@9RPE, 190 x 10@8.5RPE, 190 x 10@9RPE

BB Curl- 110 x 10@9RPE, 100 x 10@9RPE

Skulls-105 x 10@ 10RPE, 95 x 10@9RPE

MISC

First AMAP day of Juggernaut2. Pretty happy with 15, not bad.

VERY happy with Incline DB's. I looked back to september and I did 95 x 5, today I got 95 x 10. Progress!

I'll have a big media post tomorrow. Video and pics. Oh and CUPCAKES

[Reid456]

LOL - Scary thumbnail!

Haha when I first saw the thumbnail it looked like you were some sort of crazy seated pendlay row.

[InvertedTiger]

Great log man. I have been catching up on it all weekend. Loving the food pics, strong lifts. subbed! Keep up the great work.

[jpfaherty]

toughts on seated GMs? looks brutal

Serve their purpose I suppose! I'm going to stick with them for awhile.

Haha when I first saw the thumbnail it looked like you were some sort of crazy seated pendlay row.

hahahahaha

Great log man. I have been catching up on it all weekend. Loving the food pics, strong lifts. subbed! Keep up the great work.

Thanks for joining the fun brah! I try to keep it interesting (repped)

[snrygo]

What do they hit/assist on which lifts?

[wrkoutfrq]

What do they hit/assist on which lifts?

for me the hit my middle back and glutes/hams, but mostly middle back. they helped a LOT with my stability in squatting, particularly front squatting

edit: when i say middle back it's the thoracic curvature, along my upper spinal erectors lol

[jpfaherty]

What do they hit/assist on which lifts?

for me the hit my middle back and glutes/hams, but mostly middle back. they helped a LOT with my stability in squatting, particularly front squatting

edit: when i say middle back it's the thoracic curvature, along my upper spinal erectors lol

What Patrick said! If you purposely round your back you can work the upper back pretty well too. Upper back is actually the reason people fail a lot of max squat attempts. Once your head/upper back drop there is no way to support a max attempt, you will not finish the lift. Chest (which is upper back essentially) and head up for the entire lift and you're golden!

I don't feel much in the glutes/hams with seated good mornings. Standing good mornings is another story though! Give them a try, but start light.

[jpfaherty]

Juggernaut - Week 3 - Squat -10's wave

(evernote, no format)

Squat- 165 x 5, 195 x 3, 225 x 1, 235 x 14 (amap)

Hack squat- 2pps + 20ps x 10, 2pps + 10ps x 10, 2pps + 10ps x 10

Rack pulls- 345 x 10@9RPE, 325 x 10@9RPE

Calf raise- 150 x 10@9RPE, 145 x 10@9RPE

MISC

Still afraid to GO DERE on squat it seems! Still happy with 14 though! OHP and DL left and then the 10's wave is in the rear view mirror.

Below is my first video edit ever, so cut me some slack. They will get better with more practice

[NaturalPursuit]

strong day man! from squats to rack pulls...BEASTIN it!

[The Solution]

Seeing your bench form i would suggest a few things but this is just me and my 2 cents
Get up on your traps further and really retract your scapula and pull those lats out to help keep stabalized throughout the motion (use your lats to push through the motion) setting up should feel uncomfortable.

Seems like you could add some to your bench with a bigger arch, getting on your traps and really pushing through the lats. Other than that sick video.

[Ccm644]

Below is my first video edit ever, so cut me some slack. They will get better with more practice

Well done on your first video editing, i think it went well

Strong work within your workouts too

[hamiltronj]

205 x 15 is strong brother. Keep up the hard work.

[InvertedTiger]

Great video. Love the music choice, RATM for the winnnnnnnn.

[jpfaherty]

strong day man! from squats to rack pulls...BEASTIN it!

Thanks man, love hearing those things!

Seeing your bench form i would suggest a few things but this is just me and my 2 cents
Get up on your traps further and really retract your scapula and pull those lats out to help keep stabalized throughout the motion (use your lats to push through the motion) setting up should feel uncomfortable.

Seems like you could add some to your bench with a bigger arch, getting on your traps and really pushing through the lats. Other than that sick video.

I have a decent arch (hard to tell from that angle). I'll never be one of those super arch people. I think it looks ridiculous, I don't really care if I could push more weight that way! lol But I'll get a side shot next time to show how much arch I use, I'd say I'm in the middle somewhere. Bench is easily my strongest exercise though, and Im making progress so I don't want to change too much! Not to say you can't always make improvements!

Well done on your first video editing, i think it went well

Strong work within your workouts too

Thanks man! It will get much better, both the videos and the work outs

205 x 15 is strong brother. Keep up the hard work.

Estimated 1RM of 336. LOL! Yeah effin right. More realistically I'm at about 300-305. I'll take it though! Failed 282 at my meet!

Great video. Love the music choice, RATM for the winnnnnnnn.

RATM Get me fired up! Thanks man.

[deltpecx]

Licking those rack pulls!

Great form on them!

I am impressed!

[bigryan03]

Definitely liked the vid dude! Watched it this morning during cardio.

You're executing this offseason like a pro.

[wrkoutfrq]

You're executing this offseason like a pro.

this! i'm the same way with my bench, my large hind quarters make me already have an arch when not even trying, so i don't force the issue when benching... i just pull the shoulders back, keep the chest up and flare the lats to stay tight and some arch comes with it all.

[jpfaherty]

Licking those rack pulls!

Great form on them!

I am impressed!

Thanks my man! I actually haven't done them in a long time. I was doing pullups for my last cycle of juggernaut so it's a nice change!

Definitely liked the vid dude! Watched it this morning during cardio.

You're executing this offseason like a pro.

this!

Geeez! Thanks guys. I truly appreciate it. Really keeps me motivated. Gotta train like a pro to become one right?

[jpfaherty]

Juggernaut - Week 3 - Accessory Day -10's wave

(evernote, no format)

HS incline- 2pps + 15ps x 12, 12, 12

HS side lat- 30ps x 12, 12, 12

Supported Tbar- 45 + 25 x 12, 45 + 35 x 12, 12

Humbling preacher curl - 40 x 10, 8, 8

Incline cable fly- 50 x 10, 10

BM peck deck- 80 x 6, 70 x 8

Seated DB Curl- 25 x 10, 10

MISC

Good day in the gym. Good pump. Chest, shoulders, Bi's, you know the accessory day deal by now

[scoveg13]

Nice log man, just subbed! Lookin' forward to the updates