RJ Perkins '4P' Journey to the Platform

Training Logs
81

Wednesday 7/16/14

Squat
275 x 3
325 x 3
375 x 2
425 x 1
475 x 1
510 x 1 —> NEW PR x 10 lbs

Lying Iso-Leg Curl
90ps x 6 reps.
90ps x 6 reps
90ps x 6 reps
90ps x 6 reps

3 stop Leg Extensions
150 x 10
150 x 10
150 x 10
150 x 10

Seated Calf Raise
70 x 12
70 x 12
70 x 12
70 x 12

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

…EASY!!!

82

So have been trying to be a lot better on posting updates and more on my training and so forth. Still going to do so but will also try my absolute best to try and edit/load video logs as well. So with that here is some insight and updates on what has been going on and happening.

1.) Last week was my week to test for new 1 rm’s and all previous tests I have done I made huge leaps and bounds. This time around as I have been told in the past “you will eventually get to a point where you are fighting for 5 lb pr’s” and that is the truth. This is what my current 1rm’s look like

Paused Bench = 290 / previous was 285 so a 5 lb pr
Squat = 510 / previous was 500 so a 10 lb pr
Deadlift = 535 / previous was 525 so a 10 lb pr

2.) Aesthetics T

83

Monday 7/28/14

Paused Bench (all reps paused)
Bar x 10
95 x 5
145 x 5
190 X 5 sets x 6 reps

Dynamic Military
100 X 5 sets x 5 reps

Underhand Grip Pullup
BW Purple Band x 4 sets x 10 reps

Pendalay Row
155 x 4 sets x 12 reps

Widegrip Pulldown
130 x 3 sets x 15 reps

Superset
Axel Barbell Curls
40 x 4 sets x 15 reps

Seated French Press
40 x 4 sets x 15 reps

Ab Wheel
3 sets x 12 reps

…EASY!!

84

Tuesday 7/29/14

Squat
135 x 5
225 x 5
280 x 4
330 x 3
380 x 3
435 x 2/2/2
435 x 3 (AMAP leave 1 or 2 in tank)
435 x 5 (AMAP empty the tankk)

Video Clip Link: Redirecting...

85

Wednesday 7/30/14

Box Jumps
16" x 5 sets x 6 reps

Squat Box Jumps
10" x 5 sets x 6 rpes

Farmers Walks
135 lbs x 5 sets x 15 seconds

Sled Sprints
45lbs x 3 sets x 40 yards

Backward Sled Drags
45lbs x 2 sets x 40 yards

…EASY!!!

86

Thursday 7/31/14

Standing Military Press
55 x 5
70 x 5
90 x 5
105 x 5 sets x 6 reps

Dynamic Bench
180 x 5 sets x 5 reps

Dumbbell Incline Press
70 x 4 sets x 10 eps

Seated HS Iso Row
55 ps x 4 sets x 15 reps

Seated Close Grip Row
160 x 4 sets x 12 reps

Superset
Cable Curls
80 X 4 sets x 15 reps

Dips
BW X 4 sets x 15 reps

Planks
BW x 3 sets x 30 sec.

…EASY!!!

87

Friday 8/1/14

Beltless Deadlifts
240 x 3
295 x 3
345 x 3
405 x 4 sets of 3 reps

Speed Squats
320 x 5 sets x 5 reps

Front Squats.
135 x 4 sets x 10 reps

Good Mornings
135 x 4 sets x 10 reps

Kettle Bell Swings
50 x 3 sets x 15 reps

Super Set
Cable Face Pulls
100 x 4 sets x 15 reps

Seated Calf Raise
70 x 4 sets x 12 reps

Hanging Leg Raises
3 sets x 12 reps

…EASY!!!

88

Monday 8/4/14

Paused Bench (all reps paused)
Bar x 10
115 x 4
145 x 4 reps
175 x 4 reps
205 x 5 sets x 4 reps

Dynamic Military
105 X 5 sets x 5 reps

Underhand Grip Pullup
BW Purple Band x 4 sets x 10 reps

Pendalay Row
165 x 4 sets x 12 reps

Widegrip Pulldown
140 x 3 sets x 15 reps

Superset
Axel Barbell Curls
55 x 4 sets x 15 reps

Seated French Press
55 x 4 sets x 15 reps

Ab Wheel
3 sets x 12 reps

…EASY!!

89

Tuesday 8/5/14

Squat
255 X 3
305 X 3
360X 3
410 x 3
410 x 3
410 x 8

Video Clip: Redirecting...

90

Wednesday 8/5/14

Box Jumps

20" x 5 sets x 6 reps

Squat Box Jumps

10" x 5 sets x 6 rpes

Farmers Walks

135 lbs x 5 sets x 15 seconds

Sled Sprints

70lbs x 3 sets x 40 yards

Backward Sled Drags

70lbs x 2 sets x 40 yards

…EASY!!!

91

Thursday 8/7/14

Military Press
115 x 5 sets x 4 reps

Dynamic Bench
190 x 5 sets x 5 reps

Dumbbell Incline Press
75 x 4 sets x 10 eps

Seated HS Iso Row
70 ps x 4 sets x 15 reps

Seated Close Grip Row
170 x 4 sets x 12 reps

Superset
Cable Curls
90 X 4 sets x 15 reps

Dips
BW X 4 sets x 15 reps

Planks
3 sets x 30 sec.

…EASY!!!

92

Friday 8/1/14

Beltless Deadlifts
215 x 4
265 x 4
320 x 4
375 x 4 sets x 4 reps

Speed Squats
330 x 5 sets x 5 reps

Front Squats.
155 x 4 sets x 10 reps

Good Mornings
155 x 4 sets x 10 reps

Kettle Bell Swings
60 x 3 sets x 15 reps

Super Set
Cable Face Pulls
110 x 4 sets x 12reps

Seated Calf Raise
90 x 4 sets x 10 reps

Hanging Leg Raises
3 sets x 12 reps

…EASY!!!

93

Monday 8/4/14

Paused Bench (all reps paused)
Bar x 10
115 x 4
145 x 4 reps
175 x 6 sets x 4 reps

Dynamic Military
110 X 5 sets x 5 reps

Underhand Grip Pullup
BW Black Band x 4 sets x 10 reps

Pendalay Row
185 x 4 sets x 12 reps

Widegrip Pulldown
150 x 3 sets x 15 reps

Superset
EZ Barbell Curls
65 x 4 sets x 15 reps

Seated French Press
65 x 4 sets x 15 reps

Ab Wheel
3 sets x 12 reps

…EASY!!

94

Wednesday 8/14/14

Military Press
95 x 6 sets x 4 reps

Dynamic Bench
195 x 5 sets x 5 reps

Dumbbell Incline Press
80 x 4 sets x 10 eps

Seated HS Iso Row
90 ps x 4 sets x 15 reps

Seated Close Grip Row
180 x 4 sets x 12 reps

Superset
Cable Curls
100 X 4 sets x 15 reps

Dips
BW X 4 sets x 15 reps

Planks
3 sets x 50 sec.

…EASY!!!

95

Thursday 8/14/14

Beltless Deadlifts
265 x 3
265 x 4
320 x 4
430 x 4 sets x 3 reps

Speed Squats
345 x 5 sets x 5 reps

Front Squats.
185 x 4 sets x 10 reps

Good Mornings
185 x 4 sets x 10 reps

Kettle Bell Swings
70 x 3 sets x 15 reps

Super Set
Cable Face Pulls
110 x 4 sets x 12reps

Seated Calf Raise
90 x 4 sets x 10 reps

Hanging Leg Raises
3 sets x 12 reps

…EASY!!!

96

Friday 8/15/14

Box Jumps
22" x 6 sets x 5 reps

Squat Box Jumps
10" x 6 sets x 6 rpes

Sxle Bar Click an Prss
65 x 3 sets x 15 sec.

Farmers Walks
225 lbs x 3 sets x 15 seconds

Sled Sprints
90lbs x 3 sets x 40 yards

Backward Sled Drags
90lbs x 3 sets x 40 yards

…EASY!!!

97

Monday 8/18/14

Note: This is my deload week but I kept my bench and dynamic military training the same my fluff work I cut loads/volumes by half.

Paused Bench (all reps paused)
Bar x 10
190 x 4
205 x 4
210 x 4
220 x 3 sets x 4 reps

Dynamic Military
115 X 5 sets x 5 reps

Underhand Grip Pullup
BW Purple Band x 2 sets x 15 reps

Pendalay Row
95 x 2 sets x 15 reps

Widegrip Pulldown
70 x 2 sets x 15 reps

Superset
EZ Barbell Curls
30 x 2 sets x 15 reps

Seated French Press
30 x 2 sets x 15 reps

Ab Wheel
2 sets x 12 reps

…EASY!!

98

Tuesday 8/19/14

Squat
305 x 2
360 x 2
405 x 2
460 x 3 sets x 2 reps
410 x 2 sets x 3 reps

Deficit Speed Deadlift
375 x 5 sets x 3 reps

Cable Pull Throughs
70 x 2 sets x 10 reps

Glute Ham Raise
BW X 2 sets x 15 reps

Abductor
40 x 2 sets x 15 reps

Superset
DB Lateral Raise
7.5 x 2 sets x 15 reps

Standing Calf Raise
50 x 2 sets x 15 reps

Standing Cable Trunk twists
20 x 2 sets x 12 reps per side

?EASY!!!

99

Wednesday 8/20/14

Box Jumps
24"" x 6 sets x 5 reps

Squat Box Jumps
12" x 6 sets x 6 rpes

Sxle Bar Clean and Press
85 x 3 sets x 15 sec.

Farmers Walks
275 lbs x 3 sets x 15 seconds

Sled Sprints
105 lbs x 3 sets x 40 yards

Backward Sled Drags
105 lbs x 3 sets x 40 yards

…EASY!!!

100

Thursday 8/21/14

Military Press
Bar x 10
95 x 4
110 x 4
115 x 4
120 x 3 sets x 4 rep

Dynamic Bench
205 x 5 sets x 5 reps

Dumbbell Incline Press
40 x 2 sets x 15 eps

Seated HS Iso Row
45 ps x 2 sets x 15 reps

Seated Close Grip Row
90 x 2 sets x 15 reps

Superset
Cable Curls
50 X 2 sets x 15 reps

Dips
BW X 2 sets x 15 reps

Planks
2 sets x 30 sec.

…EASY!!!