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!!!