What up world?!?!?!?! For anyone who does and even dos not know I have been in prep now for 17 weeks as I get ready for my first ever power lifting meet. With putting things on pause with bodybuilding and putting focus around Aesthetics Training and Nutrition I needed something to strive for. With that I have always wanted to compete in power lifting not because every single natural bodybuilder does it now but just reminisces of my old days training for football.
So you can tune in here as I will log my training in here along with my vlog updates from my YouTube channel. please feel free to subscribe to it (insert selfish self promoting cocky bastardness)
www.youtube.com/ifpaprorjperkins
Any questions in regards to MY personal training, progress, nutrition and more feel free to ask me here, thanks for everyone’s support.
Current Split
Monday: Bench
Tuesday: Squat
Wednesday: Plyometric work
Thursday: Overhead Press
Friday: Deadlift
No specific name to the program just something I used to utilize back in the day. pretty much it is a progressive load/volume approach with a focus around percentage periodization.
Nutrition
Low Days: 180 pro / 430 carbs / 115 fat
Normal Days: 180 pro / 575 carb / 105 fat
High Days: 180 pro / 680 carb / 85 fat
Low days I eat when off form the gym, normal days when in the gym, high days only when needed no specific rotation as I eat enough to support recovery, performance etc.
Stats
Height: 5’ 8"
Weight: Avg. 191 (still in works if compete in 181 or 198 class)
Bench: current 275 (with pause) / goal 315 (with pause)
Squat: current 435 / goal 500
Deadlift: current 470 / goal 550 - 600
Power meet is not officially scheduled but will be in November local here in North Carolina and is a USAPL meet.
Monday 3/314
Bench
135 x10
185 x 8
210 x 5
234 x 4
250 x 2
265 x 2
3" Pin Presses
165 x 6
165 x 6
165 x 6
165 x 6
Wide Grip Cable Row
170 x 10
170 x 10
170 x 10
170 x 10
170 x 10
Reverse One Arm Nautilus Pulldown
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Dumbbell Incline Rows
20 x 12
20 x 12
20 x 12
20 x 12
Superset
DB Hammer Curls
30 x 10
30 x 10
30 x 10
30 x 10
Lying DB Skull Crushers
30 x 10
30 x 10
30 x 10
30 x 10
Ab Wheel
BW x 10
BW x 10
BW x 10
…EASY!!!
Tuesday 3/4/14
Squats
225 x 10
280 x 8
330 x 5
370 x 4
395 x 2
420 x 2
Safety Bar Box Squats
265 x 6
265 x 6
265 x 6
265 x 6
Cable Pull Throughs
120 x 12
120 x 12
120 x 12
Super Set
Kettlebell Swings
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Abductor
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
Super Set
Cable Face Pulls
100 x 12
100 x 12
100 x 12
100 x 12
Standing Calf Raise
110 x 12
110 x 12
110 x 12
110 x 12
Hanginng Leg Raises
BW + 5 x 15
BW + 5 x 15
BW + 5 x 15
…EASY!!!
Wednesday 3/6/14
34" Box Jumps
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2
18" Weighted Box Jumps
BW 15 lbs x 2
BW 15 lbs x 2
BW 15 lbs x 2
BW 15 lbs x 2
BW 15 lbs x 2
8" PLyometric Push-Ups
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2
Iso-Medicine Ball Floor Press/Throws
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm
Underhanded Grip Plyo-Pullup
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2
…EASY!!!
Good stuff RJ! I’ve been following you on Facebook since Grizzly started working with you. I appreciate your approach to coaching in a field so filled with bro science and misinformation. Keep up the good work
[quote]pwolves17 wrote:
Good stuff RJ! I’ve been following you on Facebook since Grizzly started working with you. I appreciate your approach to coaching in a field so filled with bro science and misinformation. Keep up the good work [/quote]
Preesh dude I appreciate the support when you have great up coming athletes such as Teddy I mean Grizzly >] it makes it easy as well as for my approach just do what I know and what I love thanks for the support means a lot!
Thursday 3/6/14
Z Presses
Z-Press’
85 x 10
95 x 8
105 x 5
120 x 4
135 x 2
155 x 2
Dmbbell Floor Presses
70 x 6
70 x 6
70 x 6
70 x 6
Seated Dumbbell upright Rows
25 x 8
25 x 8
25 x 8
25 x 8
25 x 8
Close Grip Pulldown
90 x 12
90 x 12
90 x 12
90 x 12
Rack Chins
BW + 20 x 6
BW + 20 x 6
BW + 20 x 6
BW + 20 x 6
BW + 20 x 6
BW + 20 x 6
Super Set
Seated Dumbbell Curls
20 x 12
20 x 12
20 x 12
20 x 12
Seated Iso-Extensions
15 x 12
15 x 12
15 x 12
15 x 12
Romanian trunk twists
BW x 30 per side
BW x 30 per side
BW x 30 per side
…EASY!!!
Friday 3/7/14
Deadlifts
235 x 10
300 x 8
360 x 5
400 x 4
425 x 2
455 x 4
Rack Deads
295 x 6
295 x 6
295 x 6
295 x 6
Sumo Goodmorning
225 x 6
225 x 6
225 x 6
225 x 6
Extensions
140 x 12
140 x 12
140 x 12
140 x 12
Band Pullaparts
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.
Standing Calf Raise
120 x 12
120 x 12
120 x 12
120 x 12
?EASY!!!
Monday 3/10/14
Bench
135 x10
205 x 8
225 x 6
245 x 4
260 x 2
275 x 2
3" Pin Presses
185 x 6
185 x 6
185 x 6
185 x 6
Wide Grip Cable Rows
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10
Reverse One Arm Nautilus Pulldown
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
Dumbbell Incline Rows
30 x 12
30 x 12
30 x 12
30 x 12
Superset
DB Hammer Curls
35 x 10
35 x 10
35 x 10
35 x 10
Lying DB Skull Crushers
35 x 10
35 x 10
35 x 10
35 x 10
Ab Wheel
BW x 10
BW x 10
BW x 10
…EASY!!!
Tuesday 3/11/14
Squats
225 x 10
315 x 8
355 x 6
380 x 4
410 x 2
435 x 2
Safety Bar Box Squats
280 x 6
280 x 6
280 x 6
280 x 6
Cable Pull Throughs
130 x 12
130 x 12
130 x 12
Super Set
Kettlebell Swings
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
Abductor
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Super Set
Cable Face Pulls
110 x 12
110 x 12
110 x 12
110 x 12
Standing Calf Raise
120 x 12
120 x 12
120 x 12
120 x 12
Hanging Leg Raises
BW 10 x 15
BW 10 x 15
BW 10 x 15
…EASY!!!
Wednesday 3/13/14
36" Box Jumps
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2
18" Weighted Box Jumps
BW 15 lbs x 2
BW 15 lbs x 2
BW 15 lbs x 2
BW 15 lbs x 2
BW 15 lbs x 2
10" PLyometric Push-Ups
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2
Iso-Medicine Ball Floor Press/Throws
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm
Underhanded Grip Plyo-Pullup
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2
…EASY!!!
Thursday 3/13/14
Z Presses
95 x 10
105 x 8
115 x 5
130 x 4
145 x 2
165 x 1
Dmbbell Floor Presses
80 x 6
80 x 6
80 x 6
80 x 6
Superset
Seated Dumbbell upright Rows
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8
Close Grip Pulldown
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Rack Chins
BW 25 x 6
BW 25 x 6
BW 25 x 6
BW 25 x 6
BW 25 x 6
BW 25 x 6
Super Set
Seated Dumbbell Curls
25 x 12
25 x 12
25 x 12
25 x 12
Seated Iso-Extensions
20 x 12
20 x 12
20 x 12
20 x 12
Romanian trunk twists
BW 5 x 25 per side
BW 5 x 25 per side
BW 5 x 25 per side
…EASY!!!
Friday 3/14/14
Deadlifts
235 x 10
315 x 8
385 6
415 x 4
445 x 2
475 x 3
Rack Deads
315 x 6
315 x 6
315 x 6
315 x 6
Sumo Goodmorning
235 x 6
235 x 6
235 x 6
235 x 6
Extensions
160 x 12
160 x 12
160 x 12
160 x 12
Band Pullaparts
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.
Standing Calf Raise
135 x 12
135 x 12
135 x 12
135 x 12
Planks
BW 25 x 40 sec.
BW 25 x 40 sec.
BW 25 x 40 sec.
BW 25 x 40 sec.
…EASY!!!
Monday 3/18/14
Note: Cutting accessory work volume by 1/2 to ease load off as I prep to test my 1 RM’s next week
Bench
135 x10
175 x 5
210 x 3
235 x 1
260 x 1
275 x 1
3" Pin Presses
195x 4
195x 4
195x 4
195x 4
195x 4
Wide Grip Cable Rows
190 x 10
190 x 10
190 x 10
Reverse One Arm Nautilus Pulldown
100 x 6
100 x 6
100 x 6
Dumbbell Incline Rows
30 x 12
30 x 12
30 x 12
Superset
DB Hammer Curls
40 x 10
40 x 10
40 x 10
Lying DB Skull Crushers
40 x 10
40 x 10
40 x 10
Ab Wheel
BW x 10
BW x 10
…EASY!!!
So took Wednesday 3/19 - Monday 3/24, my wife and I took a weekend get away trip to the mountains from Friday 3/21 - Sunday 3/23.
Today I am back in getting after it I am testing for my new official PR’s I AM BEYOND FUCKING HYPED AND FOCUSED THIS WEEK!
I have been so sick and tired of just being mediocre or good enough, this week I will going for numbers I have not tried in about 5 years when I weighed 240 lbs right now avging about 195 lbs!
Stay tuned!
I saw your post about your squat progress on Facebook today RJ, you are killing it man! That progress is unreal, especially for a guy as experienced as you. Looking forward to hearing how your bench and dead lift testing go, good luck 
[quote]pwolves17 wrote:
I saw your post about your squat progress on Facebook today RJ, you are killing it man! That progress is unreal, especially for a guy as experienced as you. Looking forward to hearing how your bench and dead lift testing go, good luck :)[/quote]
Preesh dude you have no idea how amped and happy I am, appreciate the support dude!
Testing my new official 1 rep max and must say overall very happy and pleased. In all I will call this an overall PR as I have hit 500 lbs about 5 years ago but when I weighed 240 lbs. Now I am hitting the same numbers averaging a weight of 194/195 lbs. I am just hat much closer to my initial goal of 500!
95 x 8
160 x 5
230 x 3
300 x 2
345 x 1
390 x 1
415 x 1
440 x 1
460 x 1
480 x 1 = This was a battle but it went up and was absolutely gassed after.
Wednesday 3/26/14
In all the session and testing was fucking horrible but no one to look at except myself. I can make excuses and find reasons but they would not be worth jack shit. I just didnt get it done, main focus going forward is focusing on get over this mental hump I have with bench press.
85 x8
145 x6
190 x3
215 x2
245 x1
265 x1 - Paused
280 x1 - Paused
290 x FAIL
Bench
140 x 10
155 x 10
170 x 10
190 x 10
205 x 10
Speed Bench
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
Underhand Grip Pull Up Banded
BW x 8
BW x 8
BW x 8
HS Iso Row
25ps black bands X 15
25ps black bands X 15
25ps black bands X 15
25ps black bands X 15
EZ Bar Curls
65 x 12
65 x 12
65 x 12
65 x 12
Seated French Press
60 x 12
60 x 12
60 x 12
60 x 12
Ab Wheel
BW x 12
BW x 12
BW x 12
…EASY!!!