Cupcakes and Deadlifts Reloaded!

[The Solution]

No leg or hamstring pain from this workout ???

[jpfaherty]

No leg or hamstring pain from this workout ???

I don't think so. Legs were still very sore from squat but not a bad sore. Going to see how they feel in a couple days but I think it's all good

[jpfaherty]

BPak MI40 - Day 19 Shoulders/Tris

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

Bench

225 x 5
255 x 3
255 x 4
225 x 5

Incline DB Press

55 x 10
55 x 10
55 x 10
55 x 10


Incline Smith

155 x 10
155 x 10
155 x 10
155 x 10

DB Fly

45 x 10
45 x 10
45 x 10
45 x 10 DS 35 x 7 DS 25 x 7 DS 15 x 8

Machine Preacher Curl

50 x 10
50 x 10
50 x 10
50 x 10, 40 x 7, 30 x 5, 20 x 7

Cable Curl

60 x 20
60 x 20
60 x 20
60 x 20, 50 x 8, 40 x 8, 30 x 6

DB Preacher Curl

20 x 10
20 x 10
20 x 10
20 x 10

MISC

Was hesitant to do smith press but I actually enjoyed it with the tempo, really felt it across the pecs. Everything else was pump city!

[offroadatv200]

Solid pressing mane, nice work! WTF is a smith machine? planet fitness is that you?

[IK9]

Nice volume.. Those low rest times must be killer!

Hey.. Planet fitness gives you free tootsie rolls & grape frooties candy tho.... Don't ask me how I know this 😊😁

[The Solution]

Looking very lean in updated pictures man, quality offseason weight and gains a coming.

[jaredmus]

saw those pictures your doing a great job with the reverse man, going to be a terrific improvement/gain season for you

[jpfaherty]

Solid pressing mane, nice work! WTF is a smith machine? planet fitness is that you?

LOL - I just came for the pizza

Nice volume.. Those low rest times must be killer!

Hey.. Planet fitness gives you free tootsie rolls & grape frooties candy tho.... Don't ask me how I know this ����

grape frooties?! don't know what that is but I'm in!!

Looking very lean in updated pictures man, quality offseason weight and gains a coming.

saw those pictures your doing a great job with the reverse man, going to be a terrific improvement/gain season for you

Thanks guys! I actually had to purposely stall my calorie increases. I was going at a good rate but I had A TON of things planned from my wifes meet on november 15th until I get back from St. Lucia on January 3rd. So I stopped increasing kcals and kept them where they were at on November 14th and now all the events I have planned will be treated as free days. So I may have effected how high I could get my calories in the long run, but i'm keeping a good body composition and will be a good spot to start the new year. Come the new year I'm going to hammer the kcals and see how much I can increase them until I hit 170 and then chill there for a year or so That's the plan for now anyway lol

[NaturalPursuit]

saw those pictures your doing a great job with the reverse man, going to be a terrific improvement/gain season for you

This x10!!!! Literally looking better and better in every set JP!

[offroadatv200]

LOL - I just came for the pizza

grape frooties?! don't know what that is but I'm in!!


Thanks guys! I actually had to purposely stall my calorie increases. I was going at a good rate but I had A TON of things planned from my wifes meet on november 15th until I get back from St. Lucia on January 3rd. So I stopped increasing kcals and kept them where they were at on November 14th and now all the events I have planned will be treated as free days. So I may have effected how high I could get my calories in the long run, but i'm keeping a good body composition and will be a good spot to start the new year. Come the new year I'm going to hammer the kcals and see how much I can increase them until I hit 170 and then chill there for a year or so That's the plan for now anyway lol

That's a solid plan. Mirin St. Lucia!

Better build up them kcals for the Arny.

[The Solution]

I like the approach and i remember Matt writing about that in the Inov8 Group. !!!!

[jpfaherty]

This x10!!!! Literally looking better and better in every set JP!

Thanks dude!!

That's a solid plan. Mirin St. Lucia!

Better build up them kcals for the Arny.

LOL - I just hope im healthy

I like the approach and i remember Matt writing about that in the Inov8 Group. !!!!

I must have missed his post, but we'll see how it works out!

[jpfaherty]

BPak MI40 - Day 19 Quads/Calves

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

Squat

225 x 5
275 x 5
295 x 5
275 x 5

Hack Squat

95ps x 8
95ps x 8
95ps x 8
95ps x 8, 75 x 5, 50 x 5, 25 x 8


Leg Extensions

150 x 10
150 x 10
150 x 10
150 x 10, 120 x 6, 90 x 5, 60 x 7

Seated Calf Raise

110 x 10
110 x 10
110 x 10
110 x 10

Standing Calf Raise

360 x 10
360 x 10
360 x 10
360 x 10

MISC

Bumped squats to 295 x 5 this week and stuck with the slow tempo to prevent injury. I think the slow eccentrics are helping me in the regard.

Last week was 225, 275, 225 this week 275, 295, 275 - and they were EASY! Just taking it slow though not risking anything.

[jaredmus]

slow and steady -=long term gainz

[offroadatv200]

slow and steady -=long term gainz

This.

Man, getting old must be rough

[jpfaherty]

slow and steady -=long term gainz

This.

Man, getting old must be rough

I cry.

[jpfaherty]

BPak MI40 - Day 21 Shoulders/Tris

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

Seated DB Side Laterals

25 x 8
25 x 8
25 x 8
25 x 8, 20 x 6, 15 x 5, 10 x 5

DB Reverse Fly

25 x 12
25 x 12
25 x 12
25 x 12


Cable Side Laterals

15 x 12
15 x 12
15 x 12
15 x 12

DB Front Raise

20 x 20
15 x 20
12.5 x 20
12.5 x 20

CG Bench Press

165 x 8
165 x 8
165 x 8
165 x 8

Cable Pushdown

110 x 12
110 x 12
110 x 12
110 x 12, 90 x 8, 70 x 6, 50 x 8

Reverse Grip Caple Pushdown

70 x 12
70 x 12
70 x 12
70 x 12, 60 x 8, 50 x 8, 40 x 8

MISC

CG Bench with tempo and only 40 seconds of rest with no spotter is sketchy but got it done! Liked the mirror today, will get update pics soon.

[The Solution]

mirror improving and up over 10+ pounds
Jansen has you in full check.

[anthonykim421]

damn, that program looks tough--especially with that tempo and rest time!

[jpfaherty]

mirror improving and up over 10+ pounds
Jansen has you in full check.

Actually haven't been working with him. On my own now. Just worked with him for a couple weeks post show.

damn, that program looks tough--especially with that tempo and rest time!

Yeah some of the movements are pretty brutal. Every movement brings a full on pump lol

[The Solution]

ah. have you always found pushing kcals that quick after a show to be beneficial from your own perspecetive?
how was your last rebound from last show?

[jpfaherty]

ah. have you always found pushing kcals that quick after a show to be beneficial from your own perspecetive?
how was your last rebound from last show?

Last show we pushed even faster believe it or not. We almost double carbs immediately. If you are someone who can stick to the plan and your macros and not binge because the season is over and not do cheat meals/free meals for awhile I think it's very beneficial to do it that way. If you want to include free meals, etc I think it may be better to take the slow increase approach. Rebound from my last show was great as well. I've had two very successful reverses

[phillysteak]

Yet another knowledge bomb that there can be multiple approaches to post contest! And maybe the most important is which will be more sustainable for each person?

Rocking it like always man.

[jpfaherty]

BPak MI40 - Day 24 Back/Hamstrings

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

Deadlift

135 x 5
225 x 5
315 x 2
365 x 1
405 x 1

Straight Bar Pulldown

70 x 8
70 x 8
70 x 8
70 x 8, 60 x 5, 50 x 5, 40 x 6


Underhand Cable Row

140 x 8
140 x 8
140 x 8
140 x 8, 120 x 6, 100 x 5, 80 x 6

Pullups

BW x 8
BW x 8
BW x 8
BW x 8

Lying Hamstring Curl

100 x 8
100 x 8
100 x 8
100 x 8

Back Extensions

BW x 10
BW x 10
BW x 10
BW x 10


MISC

Major focus today was attempting to deadlift. I took a long time stretching this morning so I needed to cut back on the other exercises but the most important thing here is I deadlifted pain free!! I honestly have not really deadlifted in 4+months and pulled 405 today at about an RPE 8.5/9. I'm confident when I started training the big three heavily again in the new year I'll get back to my old PR of 480. Hopefully hit 5 plates in 2015

[The Solution]

back to DL and rips 405?
Epic.

[wrkoutfrq]

Been lurking as usual lol... That 405 pull looked really solid, I know you weren't exactly pleased with the form but that will come with time and comfort again. For me, I get gunshy about any lift where I've irritated or injured something to this day. I haven't pulled sumo since early prep for fear of making my hammies cranky

Good stuff as always bro, keep killin it!

[jpfaherty]

back to DL and rips 405?
Epic.

Been lurking as usual lol... That 405 pull looked really solid, I know you weren't exactly pleased with the form but that will come with time and comfort again. For me, I get gunshy about any lift where I've irritated or injured something to this day. I haven't pulled sumo since early prep for fear of making my hammies cranky

Good stuff as always bro, keep killin it!

Thanks dudes!

Looking back to a year ago I only pulled 405 x 5 so I'm really not too far off and I haven't pulled heavy in forever. I think once I start training these lifts again regularly the progress will come fast

[deltpecx]

Thanks dudes!

Looking back to a year ago I only pulled 405 x 5 so I'm really not too far off and I haven't pulled heavy in forever. I think once I start training these lifts again regularly the progress will come fast

Strong DL!

How's the hamstring feeling?

[jaredmus]

500 will be on the horizon in no time ! heavy weight= thickness to the back

[jpfaherty]

Strong DL!

How's the hamstring feeling?

Feels good! Im finishing out the program I'm on now for the month of december though so there won't be any crazy squatting or deadlift work until the new year.

500 will be on the horizon in no time ! heavy weight= thickness to the back

Yes sir. Can never be too thick! (with muscle anyway )