M.J.J. Week 10: Three Biggest Muscle & Strength Growth Factors – New Back Dominant Pull Routine

Week 10 – My Jacked Journey

Here we are, 10 weeks into My Jacked Journey and I am continuing to improve on all of my lifts, gaining weight every single week, and my abs are still 100% visible. Just to give you an idea of my strength progression, most of my lifts are the same or slightly more than they were at the end of my previous bulk (where I weighed 13 lbs more). Granted there are a few lifts, such as the bench press, where I am slightly weaker, pound for pound I am significantly stronger. If I could boil it down to 3 things that I have done during this growth phase to ensure these types of results, I would attribute it to…

1. Training in different rep ranges (and focusing on progression)
2. Adequate CNS recovery through deloads (How to Deload)
3. Calculated nutrition to ensure a consistent surplus

Now these are just a handful of the main principles of my training, but anyone who is having trouble improving their lifts or putting on any size would greatly benefit from making these simple adjustments.

Diet Update
As I mentioned last week, I have kept my caloric intake exactly the same. As you will see in my Macros Chart, I completely disregarded my numbers on both Christmas Eve and Christmas day for obvious reasons. However, I did get back on track immediately after my reckless consumption of delicious food.

Week 10 Macros

Weight Gain Update!
This week’s average weigh-in was a little higher than I would have liked, but I certainly expected this to be the case. My average weigh-in was 1.3 lbs heavier than my previous and I attribute that to the two days of holiday binging.I do think it is worth mentioning that I did have two high weigh-ins this week. The first was the morning following Christmas Eve and the other was the morning following Christmas day.

Coincidence? I think not…

My Mudda Funkin’ Training Routine
This week’s heavy training landed on Lower Body Day. However, as most of you know, I recently added a second push workout that emphasizes the shoulders as opposed to the chest. With that said, I thought it would be a good idea to share the progress I’ve made on that routine as I am sure a few of you are curious.

Week 10 Training

Week 10 Push Training

Week 10 Legs Training

New Pull Routine Added
Just like my push training, I decided to add a secondary workout to my pull training. The main difference with my pull (b) workout is simply that I do not deadlift. There are two main reasons why I added this workout routine. Number one is, the deadlift is very taxing on the CNS and thus skipping them every once in a while will aid in recovery. Second, I was noticing that, after deadlifting, I was finding myself extremely tired while performing my back movements and thus I thought it would be a good idea to take this day (pull (b)) to really focus on direct back training.

Pull (B) Training Footage

New Years Deadlift Goal!
If you are familiar with the way my split is set up, you’ll notice that my Heavy Pull Day will land on New Year’s Day. No, I did not plan for it to be this way, it’s simply just the way it turned out. With that said, I am very excited to kick off the new year with a new deadlift PR and I will (god willing) be filming it for you all to see, so stay tuned!

If you don’t want to wait till next Monday to see it, make sure to subscribe to my Youtube channel!

That about sums it up…
If there is anything I left out that you may be interested in knowing about this week’s progress, please leave it in the comment section below. No questions or comments will go unanswered.

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4 Responses

  1. Tsion
    Tsion at |

    Hey, have you made significant progress on ancillary moves?

    Reply
  2. Albert
    Albert at |

    Wow that’s a significant improvement on ur lateral raises Alain. Great work

    Reply

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