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

[Bnizzle163]

Serious solid numbers on the incline db press, JP. Those hundo's for hypertophy work are in your sights

[bigjimmy123]

Hey JP,

I noticed in Moses's log you were saying that you had done Smolov Jr before and was wondering what advice you would give or what you would do differently?

Thx

Also - BP 7x3 at 235 Good Lawd there is some god work being done here

[fltallpaul]

Sorry we didn't catch up with you on Sunday. We ended up heading back to Boston since we got a great deal on a room. I can't thank you enough for the support, pictures, and of course the cupcakes. I made Adam take them with him because they were so damn good I would have eaten an entire box on my own. I look forward to following along your journey and Misty and I may be back next year to visit Boston as spectators and come to the Cape Cod show, we really loved it up there!

[jpfaherty]

Awesome incline DB press PR. Seems like you are really hitting your stride on that lift. It's one of my favorites as well.

Thanks man! Yeah I'm loving that lift, feels really good hitting PR's!

Wow exciting that your wife may do the meet as well. Lifts are looking strong JP. Hopefully in my year off I can get my strength to increase although I am mainly going to focus on building muscle versus strength.

No reason you can't do both my friend! Progressive overload

Serious solid numbers on the incline db press, JP. Those hundo's for hypertophy work are in your sights

hundos for hypertrophy! Is this real life?

Hey JP,

I noticed in Moses's log you were saying that you had done Smolov Jr before and was wondering what advice you would give or what you would do differently?

Thx

Also - BP 7x3 at 235 Good Lawd there is some god work being done here

Prehab those elbows and shoulders, eat a caloric surplus, don't over do accessory work and avoid all pressing movements for accessories! Good luck!

Sorry we didn't catch up with you on Sunday. We ended up heading back to Boston since we got a great deal on a room. I can't thank you enough for the support, pictures, and of course the cupcakes. I made Adam take them with him because they were so damn good I would have eaten an entire box on my own. I look forward to following along your journey and Misty and I may be back next year to visit Boston as spectators and come to the Cape Cod show, we really loved it up there!

No worries man! I knew you were on vacation and would probably want to do your own thing! It was awesome meeting you though. It's always a good feeling when someone you look up to is nice, humble, down to earth etc when you meet them! If you guys ever head up this way and need a tour guide feel free to hit me up! I live about 15 minutes from Plymouth Ma (The pilgrims, etc etc), that's also where my favorite cupcake shop is!

[adamjohn32]

Just finally getting caught up with everything since getting back from Boston. It was great meeting and talking with you and your wife. You guys are great people and I really hope we get a chance to meet up again in the future. The wife and I will probably be visiting the Boston area more frequently now that we're getting more settled in our careers (it seems Chicago and Boston are our two favorite cities to vacation to), so we will definitely be in your area sooner than later.

Thanks again for making show day that much sweeter my man. Until we get a chance to hang again, I'll be following your journey. And who knows, maybe next time you compete you can come down to FL for a show

[jpfaherty]

Just finally getting caught up with everything since getting back from Boston. It was great meeting and talking with you and your wife. You guys are great people and I really hope we get a chance to meet up again in the future. The wife and I will probably be visiting the Boston area more frequently now that we're getting more settled in our careers (it seems Chicago and Boston are our two favorite cities to vacation to), so we will definitely be in your area sooner than later.

Thanks again for making show day that much sweeter my man. Until we get a chance to hang again, I'll be following your journey. And who knows, maybe next time you compete you can come down to FL for a show

That's a good idea, I'll check shows in FL around the time I plan on competing! Next time your up this way we'll need to get a lift in. Great meeting you bud!

[jpfaherty]

Juggernaut - Accessory work - week 13

BB Incline press-185 x 8, 6, 6

BB Floor Press-225 x 7@9, 205 x 7@9

Incline Cable Fly-50 x 6, 6, 6

BB Curl- 95 x 6, 6, 6

DB Side Lat-25 x 10, 10

BB Spider Curl-60 x 8, 8

MISC

Wayyyyyyyyy over slept and only had 25 minutes to get all of the above in! Needless to say I went fast and got a good pump! Deadlift tomorrow, yeah budday!

[hamiltronj]

That is a lot to get done in 25mins brother! Way to knock it out man.

[adamjohn32]

Juggernaut - Accessory work - week 13

BB Incline press-185 x 8, 6, 6

BB Floor Press-225 x 7@9, 205 x 7@9

Incline Cable Fly-50 x 6, 6, 6

BB Curl- 95 x 6, 6, 6

DB Side Lat-25 x 10, 10

BB Spider Curl-60 x 8, 8

MISC

Wayyyyyyyyy over slept and only had 25 minutes to get all of the above in! Needless to say I went fast and got a good pump! Deadlift tomorrow, yeah budday!

I guess you found a way to combine lifting weights and HIIT?

[Emekaokammor]

JP, i'm putting in my request to be invited to the next cupcake gathering. Thanks

Signed,

My inner fat kid

lol!

[jpfaherty]

That is a lot to get done in 25mins brother! Way to knock it out man.

LOL- Lots of super setting

I guess you found a way to combine lifting weights and HIIT?

Felt like it!!

JP, i'm putting in my request to be invited to the next cupcake gathering. Thanks

Signed,

My inner fat kid

lol!

LOL- Cupcake party in Orlando, 2014! HOLLAAA

[Shazriki]

Do you even rest between sets?

[jpfaherty]

Do you even rest between sets?

Not much today lol

[bigryan03]

You're such a bro with the supersets hehe. If you dont mind could you maybe do a sort of mini pros/cons on Juggernaut if you have time?

[jpfaherty]

You're such a bro with the supersets hehe. If you dont mind could you maybe do a sort of mini pros/cons on Juggernaut if you have time?

Come at me bro

Pros: Everything. I really like how the program incorporates auto regulation. I enjoy that it gives you goals to hit each week but allows you to go balls out on the major 4 lifts too. I enjoy a deload every 4th week because it keeps you fresh and your joints in good shape! I'm running a modified version so I don't go balls out each week as juggernaut suggests, but I go all out in the 3rd week of each wave. I also set up my own accessory work for each day based on weaknesses which is a plus.

cons: Some times I just want to do more, but if I'm using RPE honestly then I can't! Not much else. One of my favorite programs I've run.

[jpfaherty]

Juggernaut - Week 13 - Deadlift - 3's wave

Deadlift - 7 x 3 @ 315

Front Squat - 195 x 7@9, 175 x 7@8.5, 175 x 7@9

Seated Calf Raise- 165 x 8@9, 155 x 8@8, 155 x 8@8, 155 x 8@9

Leg Ex (myo)- 190 x 17, 8, 5 (3 rep PR)

MISC

Wow, tough morning. Some days you just wake up and you know it's going to be a grind. Today was one of those days. Just exhausted. I got through my seven sets of deadlift though! Set 1 was just as difficult as set seven lol

Day off tomorrow, sleep in Sunday and then some heavy benching!

[adamjohn32]

I'll be messaging you sometime this weekend, thinking of starting up the Juggernaut next week, want to pick your brain a bit on the best way to setup my split

[Rypt1]

Juggernaut - Week 13 - Deadlift - 3's wave

Deadlift - 7 x 3 @ 315

Front Squat - 195 x 7@9, 175 x 7@8.5, 175 x 7@9

Seated Calf Raise- 165 x 8@9, 155 x 8@8, 155 x 8@8, 155 x 8@9

Leg Ex (myo)- 190 x 17, 8, 5 (3 rep PR)

MISC

Wow, tough morning. Some days you just wake up and you know it's going to be a grind. Today was one of those days. Just exhausted. I got through my seven sets of deadlift though! Set 1 was just as difficult as set seven lol

Day off tomorrow, sleep in Sunday and then some heavy benching!

Way to push through that workout! How do you like the front squats? I've actually never done them. Do they have a large learning curve?

[AustrianOakJr]

I am looking to try something new and youre selling me on Juggernaut. Do you have any suggestions on a trusted site with recommendations for setting it up?

[jpfaherty]

I'll be messaging you sometime this weekend, thinking of starting up the Juggernaut next week, want to pick your brain a bit on the best way to setup my split

I am looking to try something new and youre selling me on Juggernaut. Do you have any suggestions on a trusted site with recommendations for setting it up?

PM's sent!

Way to push through that workout! How do you like the front squats? I've actually never done them. Do they have a large learning curve?

Not really! I'll take a vid next week and explain for ya but they are pretty easy once you get used to them! You do need to be careful though!

[Bnizzle163]

PM's sent!

Oh, oh, OH! PM me too!!

After smolov, I think I might try something like juggernaut. Looks like it nets some good results!

[wrkoutfrq]

i have such a love/hate relationship with those grinder days... they suck because i feel like straight up ass, but at the same time it's almost like a test of mental strength, and i love pushing that barrier

[domingochavez]

Oh, oh, OH! PM me too!!

After smolov, I think I might try something like juggernaut. Looks like it nets some good results!

Me too please! I did ask first a few pages ago, but you ignored me JP, bastard :P

[hamiltronj]

On the Wagon...PM me too!!! IN4VID

Keep up the great work brother!

[jpfaherty]

Oh, oh, OH! PM me too!!

After smolov, I think I might try something like juggernaut. Looks like it nets some good results!

Me too please! I did ask first a few pages ago, but you ignored me JP, bastard :P

On the Wagon...PM me too!!! IN4VID

Keep up the great work brother!

PM's sent! I can't give you guys all the info but I'll certainly give you what I feel you need and will help you out the best I can! Some of it is just team based and a lot of work was put into it so it's not fair to them, but I will certainly help you out.

i have such a love/hate relationship with those grinder days... they suck because i feel like straight up ass, but at the same time it's almost like a test of mental strength, and i love pushing that barrier

Same here man! You feel good that you made it through and accomplished something but the whole time you're thinking "this sucks" lol.

[NaturalPursuit]

man does juggernaut seem fun!....may have to try it out sometime!

[jpfaherty]

man does juggernaut seem fun!....may have to try it out sometime!

It's fun but these work outs all go in cycles! 6 months ago every wanted to do 5/3/1, now it's juggernauts turn! lol

DUP training is also taking off right now!

I think all programs are fun because they give you set numbers and goals to hit!

[wrkoutfrq]

It's fun but these work outs all go in cycles! 6 months ago every wanted to do 5/3/1, now it's juggernauts turn! lol

DUP training is also taking off right now!

I think all programs are fun because they give you set numbers and goals to hit!

not to mention that people see great progress from them... i find it ironic that most people are amazed at the benefits, when really a program wouldn't be popular if it didn't work. plus nobody would use it, so it probably wouldn't be out there to begin with. i think what is really teh catch all for these is that they are something different, and like you said it gives you explicit goals to shoot for. either way i'm not gonna shy away from them! sheiko 29 here i come

[NaturalPursuit]

It's fun but these work outs all go in cycles! 6 months ago every wanted to do 5/3/1, now it's juggernauts turn! lol

DUP training is also taking off right now!

I think all programs are fun because they give you set numbers and goals to hit!

Actually thats the only part of some programs that i HATE.....like when I did Sheiko, you have a specific weight to hit vs PHAT where you can add as much as you want and hit the specific reps/sets


but thats just me! Dont get me wrong, I love sheiko and other set programs like that but, I always like "pushing the envelope" so to speak...if I know I can't use a certain amount of weight...it makes use that weight and push it THAT much harder


my 2 cents

BTW, you happen to have a link handy to where I can learn more about Juggernaut?

Thanks!

[jpfaherty]

not to mention that people see great progress from them... i find it ironic that most people are amazed at the benefits, when really a program wouldn't be popular if it didn't work. plus nobody would use it, so it probably wouldn't be out there to begin with. i think what is really teh catch all for these is that they are something different, and like you said it gives you explicit goals to shoot for. either way i'm not gonna shy away from them! sheiko 29 here i come

Sheiko time!

One of my all time favorite programs!