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

[Shazriki]

Haha awesome vid my man. Some really good lifts there. How much rest did you have between the 355 and 370 squats? Judging by your speed on the 355 you had 370 in the bag no sweat!

Benching and deads looked smooth though, no idea why the judge didn't like your lock out!

[jpfaherty]

Left judge kept saying my knee wasn't locking out. I dunno! lol

I probably had 10-15 minutes between squat attempts?

Thanks man!

[jpfaherty]

Just some recent pics! Vlog to follow this afternoon.

Oreo!



PB Cup!



Shepards Pie


Bro meal!


Cellucor Molten Chocolate chip pancakes



Nice cut of London Broil

[Rypt1]

Still putting up good numbers AND good eats. That London Broil .... nom nom nom

[Reid456]

Need to get those glutes and hams firing harder to lockout! Maybe in training you usually don't train to full lockout? Could be your muscle memory just stopping your body from going all the way.

[DoubleDaysBen]

Food looks bomb especially those flapjacks n broil. Back to the grind man. Lock n load!

[jpfaherty]

Still putting up good numbers AND good eats. That London Broil .... nom nom nom

omnomnomnom

Need to get those glutes and hams firing harder to lockout! Maybe in training you usually don't train to full lockout? Could be your muscle memory just stopping your body from going all the way.

Hard to see in the videos but my overhand is literally holding on by it's fingernails so at that point it's really tough to focus on anything but my grip. Grip strength is my number one problem right now. I'll be working on it.

Food looks bomb especially those flapjacks n broil. Back to the grind man. Lock n load!

You know it. My body is ready.

[The Solution]

Need to get those glutes and hams firing harder to lockout! Maybe in training you usually don't train to full lockout? Could be your muscle memory just stopping your body from going all the way.

This.. when that bar hits your knee really focus on driving those hips like you are slamming a girl (serious) it will really help with explosion and hip drive to really lock out that movement and get your knees locked out and passing the lift (not a powerlifter, but watching videos of others with success like erickstevens).

Them Cupcakes

[jpfaherty]

Plan for the next 2.5 weeks

HAVE FUN IN THE GYM

Honestly that's my only goal for the next 2.5 weeks. I leave for vacation on the 13th and until then I'm just going to toss some heavy weight around and enjoy myself.

I'm not sure if any of my followers have this problem, but I am a creature of habit, and with habit comes following "programs" in the bodybuilding world. I'm the type of person who needs to follow a program in order to guarantee myself results. I like following them because everything is laid out for you, and as long as you complete the program as designed you should see results. This can also cause a huge problem though, and that is taking the FUN out of working out. Just going in day after day and looking at a sheet of paper and going "okay I need to do this, then that, etc" can really become tedious and boring. As a result you can hit both physical and mental road blocks. Even though you're producing results, they may not be optimal because subconsciously you are not going into the work out with the same drive that you had when you started the program and were EXCITED to be in the gym.

Long story short is that I'm a firm believer in following programs but if you ever feel like you're losing some steam it may not be because you need a deload, it may be because you need some FUN! If that's the case, take a week or so and just go into the gym with a smile on your face and do what YOU want, not what the program wants.

Afterall, we're human, not robots

(Except Alberto, he's either a robot or alien)

[jpfaherty]

This.. when that bar hits your knee really focus on driving those hips like you are slamming a girl (serious) it will really help with explosion and hip drive to really lock out that movement and get your knees locked out and passing the lift (not a powerlifter, but watching videos of others with success like erickstevens).

Them Cupcakes

LOL - I know all this guys I'm not a complete newb. Driving the hips when it get's to the knees is my #1 thought! In fact in the video you can hear me yelling "hips" to my wife in all her DL attempts lol.

Thank you for the advice though

[deltpecx]

I know you're going to have fun in the gym for two weeks.

Maybe you need a longer "deload" from the programming?
Have you thought about just running a training period, longer than 2 weeks, without using a program?
You do have plenty of knowledge to do so.







BTW: thanks for the cupcake!.....You got anymore?

[jpfaherty]

Have you thought about just running a training period, longer than 2 weeks, without using a program?







BTW: thanks for the cupcake!.....You got anymore?

I have and I will be!

And, no additional cupcakes at this time. A lot of them were ate in 1.2 nano seconds and I didn't think to take a pic

[deltpecx]

In for new training regimen!

[djkenny]

Plan for the next 2.5 weeks

HAVE FUN IN THE GYM

Honestly that's my only goal for the next 2.5 weeks. I leave for vacation on the 13th and until then I'm just going to toss some heavy weight around and enjoy myself.

I'm not sure if any of my followers have this problem, but I am a creature of habit, and with habit comes following "programs" in the bodybuilding world. I'm the type of person who needs to follow a program in order to guarantee myself results. I like following them because everything is laid out for you, and as long as you complete the program as designed you should see results. This can also cause a huge problem though, and that is taking the FUN out of working out. Just going in day after day and looking at a sheet of paper and going "okay I need to do this, then that, etc" can really become tedious and boring. As a result you can hit both physical and mental road blocks. Even though you're producing results, they may not be optimal because subconsciously you are not going into the work out with the same drive that you had when you started the program and were EXCITED to be in the gym.

Long story short is that I'm a firm believer in following programs but if you ever feel like you're losing some steam it may not be because you need a deload, it may be because you need some FUN! If that's the case, take a week or so and just go into the gym with a smile on your face and do what YOU want, not what the program wants.

Afterall, we're human, not robots

(Except Alberto, he's either a robot or alien)

AWESOME!!! I am going to try this next offseason. I have the exact same problem and feel I didnt accomplish anything unless i hit my exact pre planned workout. Even if something hurts or doesnt feel like im hitting the muscle targeted. I have a hard time deviating from a plan.

Good stuff at your meet bro and have fun on vacation!!

[DoubleDaysBen]

Plan for the next 2.5 weeks

HAVE FUN IN THE GYM

Honestly that's my only goal for the next 2.5 weeks. I leave for vacation on the 13th and until then I'm just going to toss some heavy weight around and enjoy myself.

I'm not sure if any of my followers have this problem, but I am a creature of habit, and with habit comes following "programs" in the bodybuilding world. I'm the type of person who needs to follow a program in order to guarantee myself results. I like following them because everything is laid out for you, and as long as you complete the program as designed you should see results. This can also cause a huge problem though, and that is taking the FUN out of working out. Just going in day after day and looking at a sheet of paper and going "okay I need to do this, then that, etc" can really become tedious and boring. As a result you can hit both physical and mental road blocks. Even though you're producing results, they may not be optimal because subconsciously you are not going into the work out with the same drive that you had when you started the program and were EXCITED to be in the gym.

Long story short is that I'm a firm believer in following programs but if you ever feel like you're losing some steam it may not be because you need a deload, it may be because you need some FUN! If that's the case, take a week or so and just go into the gym with a smile on your face and do what YOU want, not what the program wants.

Afterall, we're human, not robots

(Except Alberto, he's either a robot or alien)

More like cyborg if you wanna get technical haha I definitely am right there with ya on the structure of a training protocol. How the hell else am I gunna have fun beating myself!? haha Rock n roll man!

[Ccm644]

Plan for the next 2.5 weeks

HAVE FUN IN THE GYM

Honestly that's my only goal for the next 2.5 weeks. I leave for vacation on the 13th and until then I'm just going to toss some heavy weight around and enjoy myself.

I'm not sure if any of my followers have this problem, but I am a creature of habit, and with habit comes following "programs" in the bodybuilding world. I'm the type of person who needs to follow a program in order to guarantee myself results. I like following them because everything is laid out for you, and as long as you complete the program as designed you should see results. This can also cause a huge problem though, and that is taking the FUN out of working out. Just going in day after day and looking at a sheet of paper and going "okay I need to do this, then that, etc" can really become tedious and boring. As a result you can hit both physical and mental road blocks. Even though you're producing results, they may not be optimal because subconsciously you are not going into the work out with the same drive that you had when you started the program and were EXCITED to be in the gym.

Long story short is that I'm a firm believer in following programs but if you ever feel like you're losing some steam it may not be because you need a deload, it may be because you need some FUN! If that's the case, take a week or so and just go into the gym with a smile on your face and do what YOU want, not what the program wants.

Afterall, we're human, not robots

(Except Alberto, he's either a robot or alien)

Sounds like a good plan and fun

Your Vlog - it isn't working for me the sound goes at 3 minutes

Hope the video is ok and its just my computer!

[jpfaherty]

In for new training regimen!

Soon.jpeg

AWESOME!!! I am going to try this next offseason. I have the exact same problem and feel I didnt accomplish anything unless i hit my exact pre planned workout. Even if something hurts or doesnt feel like im hitting the muscle targeted. I have a hard time deviating from a plan.

Good stuff at your meet bro and have fun on vacation!!

Thanks man, appreciate it. Just don't forget that we're suppose to have fun doing this.

More like cyborg if you wanna get technical haha I definitely am right there with ya on the structure of a training protocol. How the hell else am I gunna have fun beating myself!? haha Rock n roll man!

cyborg for sure lulz.

Sounds like a good plan and fun

Your Vlog - it isn't working for me the sound goes at 3 minutes

Hope the video is ok and its just my computer!

Yeah I'm re-uploading now. It went full retard for whatever reason.

[Vanguard1965]

Plan for the next 2.5 weeks

HAVE FUN IN THE GYM

Honestly that's my only goal for the next 2.5 weeks. I leave for vacation on the 13th and until then I'm just going to toss some heavy weight around and enjoy myself.

I'm not sure if any of my followers have this problem, but I am a creature of habit, and with habit comes following "programs" in the bodybuilding world. I'm the type of person who needs to follow a program in order to guarantee myself results. I like following them because everything is laid out for you, and as long as you complete the program as designed you should see results. This can also cause a huge problem though, and that is taking the FUN out of working out. Just going in day after day and looking at a sheet of paper and going "okay I need to do this, then that, etc" can really become tedious and boring. As a result you can hit both physical and mental road blocks. Even though you're producing results, they may not be optimal because subconsciously you are not going into the work out with the same drive that you had when you started the program and were EXCITED to be in the gym.

Long story short is that I'm a firm believer in following programs but if you ever feel like you're losing some steam it may not be because you need a deload, it may be because you need some FUN! If that's the case, take a week or so and just go into the gym with a smile on your face and do what YOU want, not what the program wants.

Afterall, we're human, not robots

(Except Alberto, he's either a robot or alien)

^^ I think this is some great advice. ^^ Thanks for posting the video footage of your meet and understandable your wife was nervous at her first one. Even with that she did fantastic and next meet will be even better I think. I think you also did great and will kill your next meet. Looking forward to your announcement

[bigryan03]

Downloaded vlog to my phone to realize it was bunk, still watched your pretty head talk without sound (no homo). Lulz but seriously was like WTF I have cardio to do and JP stopped talking to me!!?? >

[jpfaherty]

^^ I think this is some great advice. ^^ Thanks for posting the video footage of your meet and understandable your wife was nervous at her first one. Even with that she did fantastic and next meet will be even better I think. I think you also did great and will kill your next meet. Looking forward to your announcement

I'm going to destroy PR's at my next meet. I'm fired up!

Thanks for compliments to the wife and I also. Truly do appreciate it.

Downloaded vlog to my phone to realize it was bunk, still watched your pretty head talk without sound (no homo). Lulz but seriously was like WTF I have cardio to do and JP stopped talking to me!!?? >

LOL - I'm trying to re-upload now! This thing better work.

Although it's 10 minutes of me rambling and not saying much haha.

[jpfaherty]

Upper Power

Bench - 225 x 4@8RPE
Bench - 235 x 4@8.5RPE
Bench - 245 x 2@9RPE
Bench - 225 x 4@9RPE

Pendlay Row - 185 x 4@8RPE
Pendlay Row - 205 x 4@9.5RPE
Pendlay Row - 185 x 4@8RPE
Pendlay Row - 185 x 4@9RPE

BB Floor Press - 225 x 4@8RPE
BB Floor Press - 235 X 4@8.5RPE
BB Floor Press - 245 X 4@9RPE
BB Floor Press - 235 X 4@9RPE

DB Curl SS Machine Preacher Curl - 30 x 10, 50 x 8
DB Curl SS Machine Preacher Curl - 30 x 8, 50 x 6
DB Curl SS Machine Preacher Curl - 30 x 6, 50 x 6

MISC

Damn, that super set BURNED. My arms were pumped for a long time following that. I may do bicep work like that moving forward.

Bench felt heavy, but I'm still recovering a bit from the meet.

Good day overall.

[jpfaherty]

Alright, hopefully this work. Sorry for rambling lulz

[deltpecx]

DB Curl SS Machine Preacher Curl - 30 x 10, 50 x 8
DB Curl SS Machine Preacher Curl - 30 x 8, 50 x 6
DB Curl SS Machine Preacher Curl - 30 x 6, 50 x 6

MISC

Damn, that super set BURNED. My arms were pumped for a long time following that. I may do bicep work like that moving forward.

A bit of volume there...
See how much fun not being programmed can be!

What does RPE mean?

[jpfaherty]

In a general sense...



More bodybuilding sense...

10 - Absolute 1RM
9.5 - Maybe 1 more rep, prob not
9 - 1 left in the tank

And so on...

[The Solution]

Diggin the v log
Good to see RPe work in
Now throw in tempo work and it gets fun

[jpfaherty]

For those who don't have time for a 10 minute Vlog lol

Announcement:

Wife - She will be working with The Strength Guys (TSG) for the next four months. They are going to work on repairing her metabolism a bit and prepping her for her next PL meet.

ME - I will be working with Eric Koenreich for at least the next couple months until my next PL meet June 29.

The wife and I will both be starting with our coaches on 4/21.

OH, AND!

I will be competing in the 181's for my next meet. It's pointless for me to cut back macros, and diet down to try and make weight. My comfort zone is 173-175, and that's also we're my leverages are best, so I'll probably weigh in on the high size of that for my next meet.

Regardless, this mini cut was nice. I'll take some pics tonight

[The Solution]

TSG and EK.. you are in great hands.. TSG has made a world of difference for me as far as learning proper form and technique with intensity techniques and tempo training.

Erick is the MAN

[wrkoutfrq]

Awesome update JP! Excellent news for both you and the wife, I def think she will enjoy working with Matt (not to mention really improve!), and if E does to your squat/dead what he did with his your total is gonna skyrocket!

[ilovethe80s]

Loved the vid! Some good fights put up with your final lifts, so much fun to watch, suspenseful. Too bad your blackout dead was a no-lift, looks like you were 99.9999% there. I think RPS has meticulous deadlift judging. A friend at the meet bombed his deads and we sat looking at the video for a long time before we realized that his hand slipped just a smidge. Other vids I've seen online with redlighted deads it is usually unlocking knees for a moment but it is so brief it is amazing they catch it. I think their judges see things in fine detail and slow motion like a fly. lol.

LOVE you plan for the next couple of weeks of course

That is so exciting for you guys with the coaching, huge PR's on the way I'm sure. Is it online coaching or will you be physically seeing them? Competing in the 181's sounds like a good plan, too. Hanging out at 175 gives you a ton of room to load up on cupcakes meet-week

[Vanguard1965]

Having great coaching can really take you to that next level and its clear both you and your wife are truly focused on brining your A game at the next game. I have no doubt you both will do awesome!