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

[jpfaherty]

^ Definitely man, tearing it up in here. Bravo!!!

Thanks man, love hearing the good words

Someone killed it bright and early! Holy smokes what time was this session?

5AM Every day my man!

STRONG squats man

Gracias amigo!

[bigryan03]

Caught your dead vid just before I left for deadlift session this morning. Great timing for a little pump up!

[The Solution]

5 AM? God damn thats when i wake up! LOL
What is your pre-workout nutrition or post-workout nurtrition like training so early? Do you do fasted training?

[jpfaherty]

5 AM? God damn thats when i wake up! LOL
What is your pre-workout nutrition or post-workout nurtrition like training so early? Do you do fasted training?

LOL - I get up at 4, so not too much ealier! Pre-workout is usually a poptart ha, post is a protein bar, and then an hour later oats with whey.

[jpfaherty]

Caught your dead vid just before I left for deadlift session this morning. Great timing for a little pump up!

Glad I could help mate

[jpfaherty]

Juggernaut -wk 4 - upper deload

Bench - 185 x 3, 3, 3, 3, 3

Incline DB Press - 60 x 10, 10

Lat Pulldown - 140 x 10, 10

Ez Bar Curl - 65 x 10, 10

Skulls - 65 x 10, 10

HIIT - 5 x 20sec sprint/40 second walk

MISC

Nice little deload

Also, wifey squated 195 x 1 today with relative ease. Probably has 205-210 in her right now. Not bad for only lifting since september! lol

[Ccm644]

Nice deload
Poptart for pre workout, nice
Well done to your wife

[bigryan03]

Props to your wife brah!

How are you setting up your deload in regards to weight/sets? It looks like you've just cut everything in half, correct?

[jpfaherty]

Nice deload
Poptart for pre workout, nice
Well done to your wife

Thanks man! poptarts are my pre just because they are simple and it's so early in the AM lol

Props to your wife brah!

How are you setting up your deload in regards to weight/sets? It looks like you've just cut everything in half, correct?

I don't really have a set way I do my deloads. Some weeks I cut it down to just two work outs for the week (upper and lower deload) sometimes I do 3 days, and sometimes I run the regular big 4 deload over 4 days. Really depends how beat up I am at that point.

The only thing that is constant is the weight is set at 60% and the volume is cut down to 2 sets. With the exception of my "major" lift which I will do 5 sets of 3 reps (Speed).

This week I'm doing a 3 day deload. Two upper and one lower with a fourth day of GPP.

These work outs never take more than a half hour.

[bigryan03]

Thanks man! poptarts are my pre just because they are simple and it's so early in the AM lol


I don't really have a set way I do my deloads. Some weeks I cut it down to just two work outs for the week (upper and lower deload) sometimes I do 3 days, and sometimes I run the regular big 4 deload over 4 days. Really depends how beat up I am at that point.

The only thing that is constant is the weight is set at 60% and the volume is cut down to 2 sets. With the exception of my "major" lift which I will do 5 sets of 3 reps (Speed).

This week I'm doing a 3 day deload. Two upper and one lower with a fourth day of GPP.

These work outs never take more than a half hour.

Sounds exactly how I run mine! This coming deload im going to pair OHP+Squats and Bench+Deads and just run a 'mini' deload as I still feel really strong.

Thanks for the input

[AustrianOakJr]

Geeze....I better get my game on.....i dont want to be outsquatted by your wife. Thats some SOLID weight for a woman!!

[Gibson5521]

In,

I hear ya on the pop-tarts pre/post, I have 0 appetitie until like noon so im always doing kids cereal/pop-tarts otherwise id barf up anything with any volume to it.

[wrkoutfrq]

Geeze....I better get my game on.....i dont want to be outsquatted by your wife. Thats some SOLID weight for a woman!!

THIS.... the way she's progressing i better watch out! inb4newbevfrancis....

In,

I hear ya on the pop-tarts pre/post, I have 0 appetitie until like noon so im always doing kids cereal/pop-tarts otherwise id barf up anything with any volume to it.

i'm def a volume guy, i LOVE pop tarts but i love volume foods lol. i'm always hungry so i don't have to worry about the appetite bit, but i can't stand being hungry and lifting!

[jpfaherty]

Sounds exactly how I run mine! This coming deload im going to pair OHP+Squats and Bench+Deads and just run a 'mini' deload as I still feel really strong.

Thanks for the input

No prob!

Geeze....I better get my game on.....i dont want to be outsquatted by your wife. Thats some SOLID weight for a woman!!

Yeah, she weighs about 115 too so it's kinda scary. I'm going to sabotage her work out program if she keeps progressing at this rate. Can't have her pass me

In,

I hear ya on the pop-tarts pre/post, I have 0 appetitie until like noon so im always doing kids cereal/pop-tarts otherwise id barf up anything with any volume to it.

Glad to have ya man!

There was a couple times I tried over night oats for pre-workout and it sat so heavy in my stomach that i promised myself never again. Now it's along the lines of what you said lol.

THIS.... the way she's progressing i better watch out! inb4newbevfrancis....



i'm def a volume guy, i LOVE pop tarts but i love volume foods lol. i'm always hungry so i don't have to worry about the appetite bit, but i can't stand being hungry and lifting!

I hear ya! 4AM is literally the only time I eat them unless I put them in a bowl. Not filling enough at all.

During prep though when I was starving when I woke up I'd make pancakes every single morning, but now I'm not super hungry because I stuff my face before bed lol

[jpfaherty]

Juggernaut 2 - week 4 - Lower Deload

Box Squat - 205 x 3, 3, 3, 3, 3

Sumo DL- 205 x 6, 6

Leg Curl - 100 x 10, 10

Leg Ex - 150 x 10, 10

Calf - 350 x 10, 10, 10

Leg Raises - 10lbs x 8, 8

MISC

Basic Lower deload.

Moving forward on my Squat days I will be doing Sumo DL for an accessory movement instead of rack pulls. My adductors are a weakness with my squat so these should help out. I will be focusing them in the 6 rep range. Other than that there will be no changes moving into the 8's wave.

[fltallpaul]

Have you deloaded after every phase?

[jpfaherty]

Have you deloaded after every phase?

With the exception of one phase last round, yes. Last round I skipped the deload from the 3's to 1's wave!

Higher rep schemes are much harder on me as far as recovery goes, so I will def be doing the deload at least in the 10's an 8's then I'll judge how I feel on the following phases.

[bigryan03]

Very keen to see how the sumo helps with your other lifts. I was watching some videos with louie simmons and he was explaining that wider stance exercises almost always translate to increased lifts when you come to a narrower stance.

[NaturalPursuit]

Great idea with the sumos! Such a great movement...should fix up that weak point ASAP

[hamiltronj]

Poptarts...notsureif.....nevermind

Man it gives me hope when I see couples lifting together. Good call on switching up some things to hit the weak points.

Hope all is well brother!

[jpfaherty]

Very keen to see how the sumo helps with your other lifts. I was watching some videos with louie simmons and he was explaining that wider stance exercises almost always translate to increased lifts when you come to a narrower stance.

I can't wait to see if it will help. I'm making the switch after some advice from Eric Koenreich after he watched my last squat vid. He pointed out my weakness and I'm attacking it full steem ahead

Great idea with the sumos! Such a great movement...should fix up that weak point ASAP

I hope so! I used to DL sumo, so it's not really weird to me or anything. Should be a natural movement which will help.

Poptarts...notsureif.....nevermind

Man it gives me hope when I see couples lifting together. Good call on switching up some things to hit the weak points.

Hope all is well brother!

Yeah she's doing awesome! It happened out of nowhere too. I never forced lifting on her. She just saw what I was doing and became interested, now she's doing great. She used to be a cardio bunny so there's hope for all you guys out there!

[jpfaherty]

Juggernaut 2 - Upper Deload - week 4

OHP- 105 X 3, 3, 3, 3, 3

HS Incline Press - 45 +25 ps x 10, 10

Preacher curl machine - 30 x 10, 10

Pull ups - bw x 8, 8

Side laterals - 15 x 10, 10

Adductor Machine - 80 x 10, 10

MISC

Nothing crazy. Nice light day. Off until Sunday when 8's wave starts!

Also, booked a massage for Friday. Time to loosen up this neck of mine

[wrkoutfrq]

i'm gonna need a massage after christmas, i hate traveling... luckily i'll be taking the majority of the time off before hitting it hard when i come back. the 8's wave would be my fav part of the program, thats my favorite rep range... low enough to go heavy, but high enough for a nice pump too lol

[jpfaherty]

i'm gonna need a massage after christmas, i hate traveling... luckily i'll be taking the majority of the time off before hitting it hard when i come back. the 8's wave would be my fav part of the program, thats my favorite rep range... low enough to go heavy, but high enough for a nice pump too lol

5's is easily my favorite

[The Solution]

Deep Tissue? Full Body?
Make sure to get some Glutes/It Bands/Hamstrings/Quad work in there too. Feel like a million bucks next time you squat!

[bigryan03]

I'm almost out of my deload too! Get it brah! I expect some PRs this coming cycle

[Shazriki]

Interesting that you're doing sumo DLs for accessory work, do you not think your posterior chain will get bashed up a little too much? Or will you deliberately keep them light?

[jpfaherty]

Deep Tissue? Full Body?
Make sure to get some Glutes/It Bands/Hamstrings/Quad work in there too. Feel like a million bucks next time you squat!

I usually always go DT but this time I just went full body sweedish. I want more relaxation than anything else. Just want to unwind a bit

I'm almost out of my deload too! Get it brah! I expect some PRs this coming cycle

I shall meet your expectations!

Interesting that you're doing sumo DLs for accessory work, do you not think your posterior chain will get bashed up a little too much? Or will you deliberately keep them light?

We'll find out! I won't be going deliberately light, that's for sure. I'm going to push it. I've been doing heavy ass rack pulls as an accessory and before that I was doing heavy ass deadlift to the knees, so I think I'll be good. I'll update how the PC is feeling post 8's wave!

[jpfaherty]

Back at it tomorrow for the start of the 8's wave! Got a little motivation today...

[The Solution]

^^ one of the most laid back dudes you will ever meet. Crazy how he holds 230-240 at the same height as us eh? Makes you realize how small we truly are