Gain train to a bigger better physique for 2014

[jpfaherty]

Look who I found doing crossfit....

LOL - Good stuff

[offroadatv200]

LOL - Good stuff

Perfect timing was perfect.

[offroadatv200]

The final day of vacation has made it!! I had a great time with all the family and my lady but i am beyond ready to get home! I am almost positive I have gained 10+ pounds over the last ten days. My food intake has been completely insane, and I took 8 out of 10 days off. I am assuming I'll mellow out around 165 after a week or so. At least that is the plan. From there I will be on my power lifting quest in hopes to compete November 22nd. I don't plan to do any cuts for a while and my main focus will be putting on some muscle and just getting stronger.

Chris and I got the chance to get two lifts in this weekend. His gym had some atlas stones that were SICK. Those things have my posterior chain DESTROYED. He is doing big things his way and is killing the OLY game.

Dats it manes! The logging will pick up now that I will be settled in the new house. Time to hunt down yet another new gym!

[IK9]

Sweeet! Awesome collab with Chris.. glad he is alive & well!

[offroadatv200]

Weight: 169.8

Paused Back Squat

45×5
135×5
185×5
205×5
225×5
235×5
245×5

Deadlift

135×5
225×5
285×5
315×5

MISC

Weight was only up 8 pounds, which is probably mostly water weight. I forsee sub 165 once I balance everything back out.

Last nights session was not very intense. Trained mild legs Sunday so i stuck to my main lifts and skipped the accessories.

Macros are set at 240c/55f/210p for the time being.

[offroadatv200]

Paused Bench Press - 3 count

45×5
135×5
155×5
175×5
185×5
195×5
205×5
165×10

OHP

45×5
65×5
75×5
85×5
95×5
105×5
115×5
125×5
135×5
120×5

Side raises

27.5×12
25×12
25×12

Pendlay Rows

95×8
115×8
125×8
135×8
145×8
155×8
135×8

Barbell Curl / Cable OH Extension / Plate Hammer Curls

75×10 / 90×20 / 25×12
75×10 / 90×20 / 25×12
75×10 / 90×20 / 25×12

Barbell Shrug / Upright Row

245×8 / 75×8
245×8 / 75×8
245×8 / 75×8

Misc

Finally back on schedule! First day back to work and a normal life. Couldn't be happier with this session. Tons of volume and my body soaked it right up.

[jpfaherty]

Nice session bro.

So what are the goals for now? Bulk into next year? Out bench me at the Arnold?

[offroadatv200]

Nice session bro.

So what are the goals for now? Bulk into next year? Out bench me at the Arnold?

Thanks dawg!

Focus on getting stronger and putting on some size. Right now I feel like my training / nutrition is at its best, especially my knowledge to what I react best to. I just need to focus on my goal and not let up.

I'm hoping you prep all year so I can catch up. I would say squat too but there isn't a chance in hell I'm catching that

[IK9]

You guys should come to the Olympia.. what is it like 8 weeks?

[offroadatv200]

You guys should come to the Olympia.. what is it like 8 weeks?

Moving and vacation left me broke as a joke.

#oodlesandnoodles #therealpovertymacros

[jpfaherty]

You guys should come to the Olympia.. what is it like 8 weeks?

I can't control myself in Vegas, zero chance of the Olympia this year in the middle of prep haha

[offroadatv200]

Weight: 168.2

Paused Front Squat

45×3
95×3
115×3
135×3
155×3
175×3
185×3
205×3
215×3
230×3 PR

Rack Pulls

225×5
275×5
295×5
315×5
335×5
355×5
375×5

Weighted Back Extension / Standing Leg Curl

110×8 / 35×15
110×8 / 55×12
110×8 / 55×12

Hack Squat

2PP×12
2PP+a25×12
3PP×12

Misc

Money!!! Murdered these wheels tonight starting to feel a slight increase in strength. Gives me them good feels. Will upload a front squat video when I get some WiFi. Off today tomorrow which is gonna be much needed.

[offroadatv200]

Paused Front Squat 230×3 - PR

[jpfaherty]

Video is private brah

[offroadatv200]

I'll make it public when I get to some WiFi!

Weight: 167.6
Paused Bench Press

45×20
135×3
155×3
175×3
185×3
195×3
205×3
215×3
225×3
235×3
215×1
165×13

Incline DB Press / DB Fly

85×10 / 25×20
85×10 / 25×20
85×10 / 25×20

Pull-ups / Supported Chest Row

5 / 75×12
5 / 75×12
5 / 75×12

Barbell Curl / Tricep Pushdowns

75×10 / 160×15
75×10 / 160×15
75×10 / 160×15

OHP / Front Cable Raises

115×8 / 40×15
115×8 / 40×15
115×6 / 40×15

Misc

Another great session down! I believe 235×3 is a PR ok pause bench! I'll upload a video tomorrow. Have a great weekend.

[offroadatv200]

235×3 Paused Bench

[IK9]

dude your pressing strength is soo good all the time it seems like!!

[jpfaherty]

Bench looked nice, strong and easy! Good work brah.

[jpg68]

making that pause bench look easy cheesy!!

[MikeWines]

2 plates is just a warm up for this man!

Nice work boss.

[offroadatv200]

Wow, thanks bro's I appreciate it!

JP, I'm coming for thay 315 revenge at da arnnyyyyyyy!

[offroadatv200]

Ive been slacking hard on the forums lately, but i promise I'm still lurking!! We've been trying to find a new gym that's closer to home but they are all coming up short. We were really stoked to try out the new 3 story YMCA. We stood at the front desk for 5 minutes waiting on someone to help us and got nothing. That will be the last time I walk into a YMCA. Just going to stay put for now.

MY GIRLFRIEND GOT A JOB! Which is huge, we made this move without her having anything lined up, so stoked! It will be a Monday - Friday, 8-5. Couldn't have worked out better.

Training: the gym isn't 24 hours on the weekends, which I didnt know, so i had squats and deads Sunday and Monday.

Sunday


Back Squat

135×3
185×3
205×3
225×3
235×3
245×5
255×5
265×3
275×3
260×3


Deadlift

135×3
225×3
285×3
305×3
315×3
335×3
285×3
265×3


Monday

Back Squat - Paused

135×5
185×5
195×5
205×5
215×5
225×5
235×5
245×5
255×5 PR
215×10

Deadlift

135×5
225×5
245×5
285×5
305×5
315×5

One Leg Press / Goblin Squat

90×12 / 55×20
140×10 / 55×20
140×10 / 55×20

Thoughts

Sundays squats went absolutely terrible. I even skipped out on all the accessory work after. I went with a wider stance which may have been some of the issue. I think Ill tick with a closer stance for now. All deadlifts have been conventional as well. Really want to bring up these quads.

Weight is hovering 167. Squatting 3x a week and deadlifting 2x, all up to 3 and 5rm has has me hungry as hell. Not to mention at least 1 hour of tennis. Really just trying to stay consistent, focus on the mirror and the weights.

[jpfaherty]

Squatting 3x a week and deadlifting 2x, all up to 3 and 5rm has has me hungry as hell. Not to mention at least 1 hour of tennis. Really just trying to stay consistent, focus on the mirror and the weights.

Love it. GAINZ!

[offroadatv200]

Love it. GAINZ!

[offroadatv200]

Bench Press

45×25
135×3
155×3
175×3
185×3
195×3
205×3
215×3
225×3
235×3
245×3
220×1
170×15

DB Bench / DB Fly

85×10 / 30×20
85×10 / 30×20
85×8 / 30×15

Pull-ups / Cable Row

5 / 135×12
5 / 150×12
5 / 150×12

Barbell Curls / Tricep Pushdowns

75×10 / 60×20
75×10 / 70×15
75×10 / 70×15

OHP / Upright Row

95×8 / 75×10
95×8 / 75×10
95×8 / 75×10

Thoughts

13 sets of bench... bench felt really good today with no shoulder pain at all. Just an overall good / fun session!

[jpfaherty]

Bench Press

45×25
135×3
155×3
175×3
185×3
195×3
205×3
215×3
225×3
235×3
245×3
220×1
170×15

DB Bench / DB Fly

85×10 / 30×20
85×10 / 30×20
85×8 / 30×15

Pull-ups / Cable Row

5 / 135×12
5 / 150×12
5 / 150×12

Barbell Curls / Tricep Pushdowns

75×10 / 60×20
75×10 / 70×15
75×10 / 70×15

OHP / Upright Row

95×8 / 75×10
95×8 / 75×10
95×8 / 75×10

Thoughts

13 sets of bench... bench felt really good today with no shoulder pain at all. Just an overall good / fun session!

You doing your own programming? Brealon? Some body else?

Just curious, I like what's going down!!

[offroadatv200]

You doing your own programming? Brealon? Some body else?

Just curious, I like what's going down!!

Brealon set up the main lifts and I fill in the accessory lifts! I like how we work off my (x)RM on each day. So far so good!

[jpfaherty]

Brealon set up the main lifts and I fill in the accessory lifts! I like how we work off my (x)RM on each day. So far so good!

Good stuff bro! Interested to see how you progress. You better have all new PR's at the Arnold this year. Wifey just got the date off so we are good to go

[offroadatv200]

Good stuff bro! Interested to see how you progress. You better have all new PR's at the Arnold this year. Wifey just got the date off so we are good to go

Me too, I think I'll see some good results. 5 plates at the Arnold, calling it now! Hell yeaj, I'm already stoked dude

[IK9]

Seems a lot of the forum bros are meeting up.. sounds like funnn!!