RJ Perkins '4P' Journey to the Platform

Training Logs
41

Thursday 4/24/14

Banded Paused Bench
180 x 4
180 x 4
180 x 4
180 x 4

Dumbbell Incline Press
85 x 4 x 8

Wide Grip Barbell Row
175 x 8
175 x 8
175 x 8
175 x 8

Wide Grip Pull Downs
110 x 12
110 x 12
110 x 12

Sueperset
Hammer Strength Preacher Curls
60 x 10
60 x 10
60 x 10
60 x 10

Band Resisted Dips
BW + red band X 10
BW + red band X 10
BW + red band X 10
BW + red band X 10

Planks
BW x 60 sec
BW x 60 sec
BW x 60 sec

?EASY!!!

42

Friday 4/25/14

Deadlifts
255 x 10
310 x 6
340 x 6
370 x 6
400 x 6 (no belt)
435 x 6 (no belt)

Rack Deads
355 x 6
355 x 6
355 x 6
355 x 6

Deficit SLDL
225 x 10
225 x 10
225 x 10

Super Set
Seated DB press
50 x 15
50 x 15
50 x 15
50 x 15

Standing Calf Raises
110 x 15
110 x 15
110 x 15
110 x 15

BFR Leg Extensions
40 lbs x 20 x 15 x 15 x 15

Hanging Leg Raises
BW 7.5 x 12
BW 7.5 x 12
BW 7.5 x 12

?EASY!

43

So I have gotten a lot of positive feedback on this video and a good amount of people have said it is my best yet. If you are going through a prep or you know someone going through a prep I hope this video is a huge help to them in understanding that show prep is not physical it is all mental.

Check it out!

44

Monday 4/28/14

Bench
140 x 10
190 x 6
205 x 6
220 x 4
240 x 4
255 x 4

Speed Bench
180 x 5
180 x 5
180 x 5
180 x 5

Neutral Grip Pull Up
BW 10 x 6
BW 10 x 6
BW 10 x 6
BW 10 x 6

HS Iso Row
65ps purple band x 12
65ps purple band x 12
65ps purple band x 12
65ps purple band x 12

SuperSet
EZ Bar Curls
85 x 10
85 x 10
85 x 10
85 x 10

Seated French Press
100 x 10
100 x 10
100 x 10
100 x 10

Bosu Ball Ab Wheel
BW x 10
BW x 10
BW x 10

…EASY!!!

45

Tuesday 4/29/14

Squats
240 x 10
295x 6
350 x 6
365 x 4
395 x 4
435 x 4

Barbell Glute Bridges
405 x 6
405 x 6
405 x 6
405 x 6

Banded Glute Ham Raises
BW Black Band x 8
BW Black Band X 8
BW Black Band X 8

Abductor
90 x 8
90 x 8
90 x 8
90 x 8

Super Set
Dumbbell Cross Raises
10 x 12
10 x 12
10 x 12
10 x 12

Standing Calf Raises
160 x 12
160 x 12
160 x 12
160 x 12

Bosu Romanian Trunk twists
BW x 12 per side
BW x 12 per side
BW x 12 per side

…EASY!!!

46

Wednesday 4/30/14

Banded Paused Bench
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4

Dumbbell Incline Press
90 x 8
90 x 7
90 x 7
90 x 6

Wide Grip Barbell Row
185 x 8
185 x 8
185 x 8
185 x 8

BFR Hammer Strength Preacher Curls
25 lbs x 20 x 15 x 15 x 15

Band Resisted Dips
BW black band x 10
BW black band x 8
BW black band x 8
BW black band x 8

Bosu Planks
BW x 30 sec
BW x 30 sec
BW x 30 sec

…EASY!!!

47

Thursday 5/1/14

Deadlifts
255 x 10

310 x 8

370 x 6

390 x 4

440 x 4

465 x 4

Wide Grip Rack Deads
380 x 6
380 x 6
380 x 6
380 x 6

Lying Iso-Leg Curls
45 ps x 12
45 ps x 12
45 ps x 12

Super Set
Dumbbell Cross Raises
10 x 12
10 x 12
10 x 12
10 x 12

Seated Calf Raises
45 x 15
45 x 15
45 x 15
45 x 15

Iso Leg Extensions
50 lbs x 12
50 lbs x 12
50 lbs x 12
50 lbs x 12

?EASY!

48

Monday 5/6/14

Bench
140 x 10
175 x 8
215 x 5
240 x 4
255 x 2
270 x 2

Speed Bench
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

Underhand Grip Pull Ups
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

Hammer Curls
25 x 12
25 x 12
25 x 12
25 x 12

Smith Machine French Press
BW x 15
BW x 15
BW x 15
BW x 15

Bosu Ball Ab Wheel
BW x 12
BW x 12
BW x 12

…EASY!!!

49

Shot some footage on 4/25 of my deadlift session. Deads are my best lift like many others and with that in developing long term I have been utilizing and doing more and more belt-less training. So hit 435 i believe in this footage for 6 without a belt, not amazing but not weak compared to many others. In all still much work to be done!

50

Tuesday 5/6/14

Squats
240 x 10

302.5 x 8

365 x 5

410 x 4

440 x 2

465 x 2

Lying Iso Leg Curls

70 ps x 10

70 ps x 10

70 ps x 10

70 ps x 10

70 ps x 10

70 ps x 10

Hip Abductor

90 x 10

90 x 10

90 x 10

90 x 10

90 x 10

90 x 10

Dumbbell Cross Raises

10 x 20

10 x 20

10 x 20

Seated Calf Raises

70 x 12

70 x 12

70 x 12

70 x 12

Bosu Romanian Trunk twists

BW 5 x 12 per side

BW 5 x 12 per side

BW 5 x 12 per side

…EASY!!!

51

Wednesday 5/7

Box Jumps
38" x 3
38" x 3
38" x 3
38" x 3

Weighted Box Jumps
20"" x BW 20 lbs x 3 reps
20"" x BW 20 lbs x 3 reps
20"" x BW 20 lbs x 3 reps
20"" x BW 20 lbs x 3 reps

Drag Sled Sprints
135 lbs on sled x 40 yards
135 lbs on sled x 40 yards
135 lbs on sled x 40 yards
135 lbs on sled x 40 yards
135 lbs on sled x 40 yards

Back pedal Sled Drags
45 lbs on sled x 40 yards
45 lbs on sled x 40 yards
45 lbs on sled x 40 yards
45 lbs on sled x 40 yards
45 lbs on sled x 40 yards

…EASY!!!

52

Thursday 5/8/14

Banded Paused Bench
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4

Seated Iso Cable Row
50 x 10 ps
50 x 10 ps
50 x 10 ps
50 x 10 ps
50 x 10 ps
50 x 10 ps

HS Iso Lateral Row
45 ps x 15
45 ps x 15
45 ps x 15
45 ps x 15

Seated DB Curls
25 x 15
25 x 15
25 x 15
25 x 15

BFR Rope Extensions
50 x 20
50 x 15
50 x 15
50 x 15

Bosu Planks
BW x 45 sec
BW x 45 sec
BW x 45 sec

…EASY!!!

53

Bench Press Test day

Monday 5/12/14

Paused Bench
140 x 10
180 x 3
215 x 1
240 x 1
265 x 1
290 x FAIL
290 x FAIL
285 x 1 - 5 lb pr in 6 weeks

Note: Really wanted 290 but got 285 which is a 5 lb pr over two weeks. Not really stressing minimal progress in the bench as it is truly a process.

I have grasped that volume in regards to hyper rep ranges 6-10 are my strong points but once i get in the 1 2 or 3 range loads is a battle. So my next cycle will adjust and focus on load trainnig

Paused Bench
185 x 3 @ 3 second pause
185 x 3 @ 3 second pause
185 x 3 @ 3 second pause
185 x 3 @ 3 second pause
185 x 3 @ 3 second pause
185 x 3 @ 3 second pause

Widegrip Pulldown
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12

Cable Face Pulls
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20

Bosu Ab Wheel
BW x 12
BW x 12
BW x 12

…EASY!!!

54

Tuesday 5/13/14

SQUAT TEST DAY!

Squats
500 x 1 ENOUGH SAID!!!

Lying Legs Curls
90 X 12
90 X 12
90 X 12
90 X 12
90 X 12
90 X 12

Abductor
80 X 10
80 X 10
80 X 10
80 X 10
80 X 10
80 X 10

Standing Calf Raises
100 X 15
100 X 15
100 X 15
100 X 15
100 X 15
100 X 15

Bosu Planks
BW x 45 sec.
BW x 45 sec.
BW x 45 sec.

…EASY

55

Wednesday 5/14/14

Didn’t test anything so took advantage and mixed up my training a bit.

3 Board Pause Presses
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Dumbbell Incline Press
70 x 10
70 x 10
70 x 10
70 x 10

Braced Bent Over Dumbbell Rows
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8

Underhand Grip Pull Downs
75 x 15
75 x 15
75 x 15
75 x 15
75 x 15

Seated Dumbbell Hammer Curls
40 x 8
40 x 8
40 x 8
40 x 8
40 x 8
40 x 8

Cable Curls
80 x 15
80 x 15
80 x 15
80 x 15
80 x 15
80 x 15

…EASY!!!

56

Ok so you food porn addicts saw on my Instagram @atn_coaching I posted a pic and macros on my home made burritos and everyone was tripped out how I am able to roll them up without falling apart etc. So after high demand I decided to shoot a video for everyone be sure to Like and subscribe!

Enjoy and Bon Apetit!

57

Thursday 5/16/14

Paused Seated Dumbbell Presses
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8

Seated DB Lateral Raise
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15

Seated French Press
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8

Rope Extensions
80 x 15
80 x 15
80 x 15
80 x 15
80 x 15
80 x 15

Standing Cable Chest Fly;s
40 x 15
40 x 15
40 x 15
40 x 15
40 x 15
40 x 15

…EASY!!!

58

Friday 5/16/14

Test day

Deads
260 x 10
325 x 5
390 x 3
435 x 1
495 x 1
525 x 1
540 x FAIL

Things didn’t go exactly as planned but am not really upset as I kind of shot myself in the foot. I thought athletes would/were putting chalk on their things/quads to help with grip and pulling but to what I was told it is actually baby powder. So what happened was the bar was grabbing my quads and literally pulling and rolling my tissue so that I could not pull the bar up. Lesson learned and excited to what is to come when I actually am more smart on my approach.

…EASY!!!

59

Monday 5/19/14

Bench Press (Paused every rep)
155 x 5
170 x 5
185 x 5
200 x 5
215 x 5
225 x 5

Paused Dead (above knee)
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3

Axle Bar Floor Press (paused)
135 x 6
140 x 6
145 x 6
150 x 6
155 x 6
160 x 6

Seated Cable Face Pulls
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15

Bosu Planks
BW x 45 sec.
BW x 45 sec.
BW x 45 sec.
BW x 45 sec.

…EASY!!!

60

Tuesday 5/20/14

Paused Seated DB Shoulder Press
80 x 6
80 x 6
80 x 6
70 x 6
70 x 6
70 x 6
*Jumped the gun on the weight too early

Lateral Raises
10 x 12
10 x 12
10 x 12
15 x 12
15 x 12
15 x 12

Barbell Rows
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6

Seated Close Cable Row
100 x 12
100 x 12
100 x 12
110 x 12
110 x 12
110 x 12

Seated Calf Raises
55 x 15
55 x15
55 x15

55 x15
55 x15
55 x15

…EASY!!!