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BJ Whitehead
03-06-14, 10:33 am
Follow me on my journey to a 2,000 raw (belt only) total in the 275 wt class. I will be posting training along the way.

Universal Rep
03-06-14, 10:55 am
Follow me on my journey to a 2,000 raw (belt only) total in the 275 wt class. I will be posting training along the way.

Do ya have a meet in mind BJ?

BJ Whitehead
03-06-14, 11:33 am
Do ya have a meet in mind BJ?

I will be doing a meet in Austin, TX on March 29th. If 2,000 is there, I'm going for it, if it's not I will plan for another meet or two before August.

BJ Whitehead
04-05-14, 11:16 pm
Bench 365 2x10
Seated OHP 200 2x8
Incline DB press 100 's 2x15 1x25
T-Bar rows 4 plates 4x12
Chain flyes 80 lbs 2x15 1x20
Face pulls/incline skull crushers 70 3x12 90 2x15 1x20
Seated rear delt raises 25 3x15

SquatPressPull
04-06-14, 10:52 am
As stated on IG, I love the delta work, I do it on BBing days on Kingpin and I add it on deadlift night. Gotta get it built up for the squat bar.

I'm going to be following you on this, keep it up and keep it strong. Take care of that quad and I can't wait to see your next meet.

rshelton242
04-07-14, 10:30 am
Nice to finally have you on here BJ. Hope the quad heals fast. Interested to follow your training.

rshelton242
04-07-14, 10:36 am
Subbed.

BJ Whitehead
04-07-14, 11:29 am
As stated on IG, I love the delta work, I do it on BBing days on Kingpin and I add it on deadlift night. Gotta get it built up for the squat bar.

I'm going to be following you on this, keep it up and keep it strong. Take care of that quad and I can't wait to see your next meet.

I really like it too for the extra support on squat. Quad is getting better thanks!

BJ Whitehead
04-07-14, 11:30 am
Nice to finally have you on here BJ. Hope the quad heals fast. Interested to follow your training.

Thanks brother!! Its's getting better each day. Not an issue on deadlifts.

BJ Whitehead
04-07-14, 11:37 am
Yesterday's workout: Sunday 4/6/2014
Squat: 65lbs 5x15 rehabbing quad
Deadlifts off 3-4 inch blocks 12x1 w/585 60 sec rest between sets
Snatch grip deadlifts 8x1 w/495
Good mornings 2x8 w/185
Seated db shrugs 1 sec pause at top 3x8 w/100's
Front squat static hold 15 sec 2x1 w/315

Got some AIRROSTI treatment Friday and kinesiotape and feeling better. I go back in a week.

BJ Whitehead
04-09-14, 2:10 pm
Monday nights workout:

Dips 4x12 w/50lbs of chain

Nuetral grip pull-ups 3x8 BW

Band pull aparts 3x20

Reverse curls 3x12 w/90lbs

Short and sweet. Get to add a little weight to squats on Thursday, looking forward to it, even though, it's only 135.

BJ Whitehead
04-11-14, 3:17 pm
Last nights workout 4/10/2014

Still some swelling and bruising in the quad so taking it easy still.

Squats 135 5x10
225x1
315x1
405x1
Felt no pain but didn't want to push it too far.
Leg ext 45 2x40

Pull throughs 150 3x8

Leg curls 160 3x5

Side bends 90 2x8

BJ Whitehead
05-02-14, 10:03 am
Got behind on posting training. Was on a deload this week. Should be able to add some weight to workouts next week as I start prepping for a meet at the end of JULY.

BJ Whitehead
05-19-14, 3:05 pm
Prep for upcoming meets. I will be competing in two meets in July. July 12th is the Hardcore Powerlifting Federations Kings of Bench in The Woodlands, TX, at the Branch Warren Classic. I will be competing full meet Raw/no wraps on July 26th in Austin, TX, at the USPA Austin Simply Fit Expo. Start adding some heavier weight this week, starting on Wednesday. I'll be posting my training and will also put up a supplement regimen. I will also TRY to post my meal plan daily, too.

naturalguy
05-19-14, 4:38 pm
Get at it big man

BJ Whitehead
05-23-14, 10:07 am
Wednesday 5-21-2014

Bench Press
barx8
95x8
135x5
185x5
225x5
275x3
315x2
365x1
405x1
455x3 all paused
455x5 (pr)

OHP Seated
255 2x5 (pr)

Chest supported incline rows
245 3x8

Incline D.B. Press
115 3x15

Chain Flyes
100 3x15

Face pulls
70 3x12

BJ Whitehead
05-29-14, 3:43 pm
Friday 5/23/2014

Squat:
bar x8
135 x 5
225 x 5
315 x 3
405 x 2
455 x 1
550 x 5
550 x 5

Speed Squats
455 x 3
455 x 3

Leg ext
70 x 50
70 x 50

GHR
BW 3 x 6

Leg curls
170 x 8
170 x 8
170 x 8

BJ Whitehead
05-29-14, 3:47 pm
Saturday 5/24/2014

Dips
110 x 5
110 x 5
110 x 5
110 x 9

Neutral grip pull-ups
BW + 25 x 10
BW + 25 x 8
BW + 25 x 6

Band pull-aparts
band x 20
band x 20
band x 20

Cable pushdowns
5 x 20

BJ Whitehead
05-29-14, 3:52 pm
Monday 5/26/2014

Squats
405 x 3
405 x 3
405 x 3

Deadlift off 3in blocks rest 2 min
700 x 1
700 x 1
700 x 1
700 x 1
700 x 1

Snatchgrip deadlifts
585 x 1
585 x 1
585 x 1
585 x 1
585 x 1

Deadlift Hyper
155 x 8
155 x 8

Seated D.B. Shrugs
110's x 15
110's x 15
110's x 15

Front Squat Static Holds
445 x 20 sec
445 x 20 sec

BJ Whitehead
05-29-14, 4:00 pm
DELOAD WEEK Wednesday 5/28/2014

Bench Press
315 x 3
315 x 3
315 x 3

Chain Bench
315 + 50lbs chain x 5
315 + 50lbs chain x 5

Deated military press
165 x 8
165 x 8

Bentover Barbell Rows
225 x 8
225 x 8
225 x 8
225 x 8

Flyes
60 x 12
60 x 12
60 x 12

Lying D.B. Tricep Ext.
40's x 12
40's x 12
40's x 12
40's x 12
40's x 12

BJ Whitehead
05-29-14, 4:02 pm
Although, I am on a deload this week, Friday's squats will be regular as I am trying to get my squat back up to where it was and haven't been using any heavy weight yet.

Universal Rep
06-03-14, 1:46 pm
Prep for upcoming meets. I will be competing in two meets in July. July 12th is the Hardcore Powerlifting Federations Kings of Bench in The Woodlands, TX, at the Branch Warren Classic. I will be competing full meet Raw/no wraps on July 26th in Austin, TX, at the USPA Austin Simply Fit Expo. Start adding some heavier weight this week, starting on Wednesday. I'll be posting my training and will also put up a supplement regimen. I will also TRY to post my meal plan daily, too.

Good luck man.

Altered Beast
06-03-14, 2:41 pm
I'm in, subbed!

BJ Whitehead
06-17-14, 11:40 am
Good luck man.Thanks!! I appreciate it!

BJ Whitehead
06-17-14, 11:46 am
Wednesday 6/11/2014 Bench Training
Bench press
485 2x2 paused (pr)

Close grip w/50lvs chain
300x3
340x3
390x6

Seated Ohp
280 2 sets of 6

Bent over rows
265 3 sets of 8

Chain flyes
100 3sets of 15

Face pulls
70 3sets of 12

BJ Whitehead
06-17-14, 11:50 am
Friday 6/13/2014 Squat Training

Squats
135x8
225 x5
315x5
315x3
405x1
495x1
585x1
660x2

Speed squats
515 4 sets of 2

Oly paused squats
345 2 sets of 8 (sucked!!!)

Leg ext
70 2x50

GHR
3 sets of 6

Leg curl
160 3x6

BJ Whitehead
06-17-14, 11:56 am
Monday 6/16/2014 Deadlift training

Block pulls off 3-4 inch block
135x3 (floor)
225x3 (floor)
315x2 (floor)
405x1 (floor)
495x1 (floor)
585x1 (floor)
655x1 (add blocks)
740 missed

Snatch grip deadlifts
615 4x1

Deadlift
615x3

Stiff leg deadlift off plate
315 3x8
505x1

DB shrugs hold 1sec at top
125's 3x15

Behind back shrugs
185 3x15

Talon W
06-17-14, 11:58 am
that miss was close big boy. Glad to see you squatting heavy again. How are you feeling?

BJ Whitehead
06-17-14, 4:21 pm
that miss was close big boy. Glad to see you squatting heavy again. How are you feeling?

Yeah, I felt it slipping from the start. Bar was slick and I was sweating . After talking to Josh, he said I should have worn straps. Thanks man, it feels good to squat heavy again. Everything is feeling good. I'll bench tomorrow and probably squat Sunday depending on my schedule but I'll be going for 680 for a double.

BJ Whitehead
07-03-14, 1:48 pm
Things have been crazy with my daughters softball schedule and prepping for two meets, I haven't had a chance to get on lately. Highlights in training since last update. Squatted 680 x 2..benched 495x2 paused then paused 515 (training pr) the following week. Went light on bench this week with the Kings of the Bench coming up July 12th. Deadlift was able to pull 665 for a double then hit 600 on a sumo pull, first time trying to pull that much sumo. Monday, I will be going for a 710 raw no wrapped squat in training and a 705 deadlift later in the week. Then I'll be ready to compete bench only Saturday the 12th. Excited about getting to see Animal athletes Jeremy Hoornstra and Garrett "GUNZ" Griffin.

Altered Beast
07-04-14, 11:54 am
Nice work! BJ what weight class will you be competing in?

BJ Whitehead
07-07-14, 12:06 pm
Nice work! BJ what weight class will you be competing in?

Thanks!! For The Kings of the Bench, I'll be in the 251-300 and the USPA full meet, I'll be in the 275 class. I hit an all-time BW high this weekend and got up to 276.2.

BJ Whitehead
07-17-14, 11:57 am
The Kings of the Bench was great!!! I got to lift with fellow ANIMAL athletes, Jeremy Hoornstra and Garrett GUNZ Griffin. Which is always a great time. Also, got to hangout with triple BW bencher, Phil Brewer. I felt good going in and warm-ups went great. Opened with 490 (good lift). Told the table that I wanted 520 for 2nd attempt but there was some confusion and they wrote down 540 after I walked off. Found this out before next attempt and changed it to 530( good lift). Lift was a new pr. I decided to scratch my 3rd attempt and go into full meet on the 26th with a ton of confidence. Then I got to set back and watch Jeremy break his own World Record. It was a sight to see. The best thing about the day was that my 3 little girls got to come see and take part in this event with me.

RomeyGBOD
07-17-14, 7:13 pm
The Kings of the Bench was great!!! I got to lift with fellow ANIMAL athletes, Jeremy Hoornstra and Garrett GUNZ Griffin. Which is always a great time. Also, got to hangout with triple BW bencher, Phil Brewer. I felt good going in and warm-ups went great. Opened with 490 (good lift). Told the table that I wanted 520 for 2nd attempt but there was some confusion and they wrote down 540 after I walked off. Found this out before next attempt and changed it to 530( good lift). Lift was a new pr. I decided to scratch my 3rd attempt and go into full meet on the 26th with a ton of confidence. Then I got to set back and watch Jeremy break his own World Record. It was a sight to see. The best thing about the day was that my 3 little girls got to come see and take part in this event with me.

Crazy strong!! Good luck on the 26th!!

Altered Beast
07-18-14, 10:41 am
Impressive work BJ! Been seeing the vids on PLWatch.com.

BJ Whitehead
07-22-14, 1:12 pm
Crazy strong!! Good luck on the 26th!!

Thanks bro! Training has been great. I hit a training PR on squat last week 730x2 no wraps. Previous was 725x1 in training. Going after that 2,000 total.

BJ Whitehead
07-22-14, 1:13 pm
Impressive work BJ! Been seeing the vids on PLWatch.com.

Thanks!!! Gotta put it all together on the platform.

ibnmahama
07-22-14, 4:47 pm
congrats on the bench PR

RomeyGBOD
07-22-14, 6:13 pm
Thanks bro! Training has been great. I hit a training PR on squat last week 730x2 no wraps. Previous was 725x1 in training. Going after that 2,000 total.

That's an awesome PR!! I think you'll get 2,000 for sure!

BJ Whitehead
07-31-14, 5:41 pm
congrats on the bench PR

Thanks man!!!

BJ Whitehead
07-31-14, 5:42 pm
That's an awesome PR!! I think you'll get 2,000 for sure!

Thanks man! I appreciate it

J Wong
07-31-14, 9:32 pm
What's next man? RUM?

Derek Kendall
07-31-14, 9:39 pm
Hey bro great job at ur meet. It was very impressive. That 725 pull was so fast in the middle of the lift! I admire you I coached high school football my first 5 years of teaching and then I had to stop. Alot of time you put in, especially on the varsity level. Im happy coaching my 7 th and 8th grade girls and boys basketball;) Alot less time and demand. Wish you luck on the season and your next meet.

BJ Whitehead
08-01-14, 7:41 pm
What's next man? RUM?

Hey man. Yeah I think I'm going to try to train up and have a good off-season to put up a good total at RUM. How about you?

BJ Whitehead
08-01-14, 7:44 pm
Hey bro great job at ur meet. It was very impressive. That 725 pull was so fast in the middle of the lift! I admire you I coached high school football my first 5 years of teaching and then I had to stop. Alot of time you put in, especially on the varsity level. Im happy coaching my 7 th and 8th grade girls and boys basketball;) Alot less time and demand. Wish you luck on the season and your next meet.

Thanks man I really appreciate it. I hate that I had to pull it twice. Deadlift is my Achilles heel lol. I'm decent once I get it off the floor but my lockout struggles. Yeah, it does take a lot of time. This was actually my last year to coach. I'm going to try a another career, hopefully will allow more training time. Really going to miss coaching tho. Hope you're healing up man, I can't wait to see you back out there on the platform. You're a huge inspiration.

BJ Whitehead
08-13-14, 11:02 pm
Finally hit my 2,000 Raw without wraps total via 760 squat, 518 bench and a 722 deadlift. Felt going in that I had well over 2,000 but the weights saw different on this day. Walked away healthy with a PR squat and 44 pound PR Total. Want to thank the Animal family for their products and some teammates that helped also. Next goal is a 800 pound raw no wraps squat and a 2100 pound total.

RomeyGBOD
08-13-14, 11:53 pm
Finally hit my 2,000 Raw without wraps total via 760 squat, 518 bench and a 722 deadlift. Felt going in that I had well over 2,000 but the weights saw different on this day. Walked away healthy with a PR squat and 44 pound PR Total. Want to thank the Animal family for their products and some teammates that helped also. Next goal is a 800 pound raw no wraps squat and a 2100 pound total.

Congrats you worked for it and I think 800s coming soon!!

BJ Whitehead
08-14-14, 5:40 pm
Congrats you worked for it and I think 800s coming soon!!

Thanks!!! I think so to with a good off-season, staying healthy and adding a few more quality pounds.

J Wong
08-14-14, 8:13 pm
When you are a "real" 275 you're going to be putting up some huge(er) numbers. Congrats again on hitting 2,000. Is RUM next?

BJ Whitehead
08-15-14, 1:05 am
When you are a "real" 275 you're going to be putting up some huge(er) numbers. Congrats again on hitting 2,000. Is RUM next?

Haha I hope so man. This was the most I have weighed in for a meet 272.6(no cut) so hopefully one day I can . Yeah, I'm gonna train up for RUM. If like to get to 285-290 solid weight. Thanks, I appreciate it.

BJ Whitehead
08-19-14, 4:30 pm
Ok, after talking with my trainer, the next goal is 2,100 no wrap total and a 800+ raw no wrap squat. I'm 3 weeks into my offseason. I'm hoping to add some real size and strength. Going to do a better job of updating training log.

BJ Whitehead
08-19-14, 4:41 pm
Week 1 highlights:
Squat 515 x10..8..6 this was 5 days after my meet and my body really had a hard time adjusting. This took a lot out if me and was a lot harder than I thought it should have been. Also did high rep lunges and single leg presses. With a set of Max pull-ups after each exercise.

Bench press paused 375 for 2 sets of 10. Followed by 2 sets of of db press max reps. Seated Ohp 2x10..lat pulldowns and flyes 5x8

Upper auxillaries

Deadlift hit 615 x1 beltless

BJ Whitehead
08-19-14, 4:42 pm
Week 2
Squat 525 8..6..4

Bench pressed paused 380x10,9

Deadlift 625 beltless

BJ Whitehead
08-19-14, 4:44 pm
Week 3
Squat 540x8..6..4

Bench press paused 390x8,8

Deadlift 635 beltless

BJ Whitehead
08-19-14, 5:02 pm
On a deload this week so nothing exciting.
Last nights workout was pretty short and sweet

Bench press paused 315x8,8
Db bench 90's x 12,12
Seated Ohp 135x8,8
Lat pulldowns 200x8,8,8,8
Flyes 50's x15,15
Face pulls 70x12,12,12

Tony Montgomery
08-19-14, 10:56 pm
Off season is looking good man!! How's your diet look day to day, you're a big dude and still lean so I would be curious to see what you're eating?

BJ Whitehead
08-21-14, 3:27 pm
Off season is looking good man!! How's your diet look day to day, you're a big dude and still lean so I would be curious to see what you're eating?

Thanks bro! I wish I was leaner. The diet is the tough part. I try to eat 3 clean meals usually consisting of 10-12 oz beef or chicken. 1 1/2 cup of jasmine rice or sweet potatoe and something green. 2-3,weight gainers and started adding cottage cheese or casein shake before bed. If I feel like eating anything else in between, I do. I have a horrible sweet tooth lol.

BJ Whitehead
08-21-14, 3:31 pm
Last night's squat workout was still deload
Squat 405x8,8
Neutral grip pull-ups BW x6
Lunges 100x10,10
Neutral grip pull-ups BW x6
One-legged press 200x12,12
Neutral grip pull-ups BW x6
GHR x6,6
Neutral grip pull-ups BW x6
Leg curl 100x6,6
Side bends 100x12,12

BJ Whitehead
08-23-14, 8:31 pm
Last nights deload upper body
Standing Ohp 185x5,5 205x5,5 210x5
Floor press 315x5,5,5
Front/lat raises 20x12,12 each
Bent over raise 2ox12,12
Wide grip pull-ups BW x5,5,5
Barbell curls Hands 6 in apart bar x 12,12 65x12,12,12
Db shrugs/band pull aparts 90/band x 15,15,15

BJ Whitehead
08-24-14, 9:56 am
Woke up at 272. Offseason is starting off right.

BJ Whitehead
08-24-14, 10:51 am
Morning supplements upon waking:
Creatine Chews (thanks to Jay Nera)
Real Gains w/8 oz milk 8 oz h2o
Animal Pak
Omega
Flex

BJ Whitehead
08-24-14, 10:40 pm
Wrapped up deload week. Got a little off track with the weights lol.

Beltless deadlifts 405x1..455x1..515x1..515x8
Snatch grip deadlifts 455x1,2,6
T-Bar rows 135x8,8,8,8
Face pulls 70x12,12,12

Looking forward to bench tomorrow.

Theonidus
08-24-14, 11:08 pm
I'm not sure why I haven't been following your FORVM journey since I'm already subbed to your Instagram feed.
Here's to hoping for the 2000 lb. total and the return of the beard.

BJ Whitehead
08-25-14, 11:49 am
I'm not sure why I haven't been following your FORVM journey since I'm already subbed to your Instagram feed.
Here's to hoping for the 2000 lb. total and the return of the beard.

Thanks!!! Hit the 2,000 4 weeks ago. Now aiming for 2100

BJ Whitehead
08-26-14, 3:12 pm
Last night was first workout of the week. Bench went really well.
Bench press paused 400x8,8
Db bench press 135's x 15,15
Seated Ohp 270x6,7
Incline DB rows 90's x 12,12,12,12
DB flyes 60's x 15,15,15,15
Face pulls 70x12,12,12
Rope pushdowns 50x20,20,20

rshelton242
08-26-14, 3:25 pm
Hey man hope all has been well, any plans for another meet or laying low until RUM ???

BJ Whitehead
08-26-14, 3:52 pm
Hey man hope all has been well, any plans for another meet or laying low until RUM ???

Hey man!! Yeah I'm gonna lay low until RUM. I wanna shoot for 2100 and hit a 800+ raw no wrap squat. There is a meet here in Houston in November, I would like to do it but I want to get a full offseason. I'll be there helping my teammates and some friends out. It's a USPA meet and Robert always puts on a good meet.

BJ Whitehead
08-26-14, 11:09 pm
So it's official, my Animal gym bag along with my supplements, wraps, topical, cuffs, iPod, and some cash were stolen out of my truck in my driveway the other night. They really knew how to get to me. Wish they just would've took the truck

rshelton242
08-28-14, 12:16 pm
Hey man!! Yeah I'm gonna lay low until RUM. I wanna shoot for 2100 and hit a 800+ raw no wrap squat. There is a meet here in Houston in November, I would like to do it but I want to get a full offseason. I'll be there helping my teammates and some friends out. It's a USPA meet and Robert always puts on a good meet.


I got ya good luck man always excited to see the numbers you put up!!


Sorry to hear about someone stealing ur stuff the world we live in.

BJ Whitehead
08-30-14, 2:04 am
I got ya good luck man always excited to see the numbers you put up!!


Sorry to hear about someone stealing ur stuff the world we live in.

Thanks man, I appreciate the support. Yeah it sucks but it is what it is, I guess.

BJ Whitehead
08-31-14, 10:06 am
Wednesday 8/27/2014

Squats
Bar x8
135x6
225x5
315x3
405x2
455x1
495x1
555x8
Pull-ups x8

Front squats
275x3,3,3
Pull-ups x8

Bulgarian squat d.b.
55's x10,10
Pull-ups x8

One legged press
255x12,12
Pull-ups x8

Leg curl
210x10,10
Pull-ups x8

GHR
BW X 7,6,6
Pull-ups x7

Side bends
100x8,8

BJ Whitehead
08-31-14, 10:13 am
Friday 8/29/2014

Pause close grip
225x8
265x8
305x5,5,5 (feet in air)
265 first rep (20 sec pause) second rep (15 sec pause) third rep (10 sec pause) fourth rep (5 sec pause) the 5 touch and go

Incline
135x8
225x8,8
275x8,8
315x10
Haven't done incline in so long, I didn't know what weight to use.

Band pull aparts
Band x20,20,20

Neutral grip pull-ups with 25lb chain
5,5,5,5

Wide grip pull ups
BW x7,7,7

Standing alt DB curls
55x12,12,12,12

Theonidus
08-31-14, 7:59 pm
What's the reasoning behind the pull-ups after every leg exercise?

Pale Rider
08-31-14, 9:07 pm
Congrats on the 2000 can't wait to see you kill 2100

BJ Whitehead
08-31-14, 11:13 pm
What's the reasoning behind the pull-ups after every leg exercise?

I told my trainer that I wanted to build up my back during off-season. He took me serious lol. I'm hitting back all 4 workout days. I'm loving it so far.

BJ Whitehead
08-31-14, 11:15 pm
Congrats on the 2000 can't wait to see you kill 2100

Thanks man!!!! It's about damn time I got it lol. If this offseason goes as planned hopefully I'll be able to hit 2100 soon. When is your next meet? Are you still doing the bodybuilding too?

BJ Whitehead
09-01-14, 12:57 am
Today's workout 8/31/2014
Beltless deadlift off 1 inch defecit
135x5
225x3
315x2
405x1
495x1
585x1
650x1 PR

Stiff leg deadlift
275x10
335x10
405x10
335x10

Circuit: 2 rounds
Pendlay rows 315x5,5
Shrugs 405x15,15
Close grip pulldowns 110x15,15

Straight arm pulldowns
50x12,12,12

This concludes this week of training. Start back up tomorrow with bench.

Theonidus
09-01-14, 2:10 am
I told my trainer that I wanted to build up my back during off-season. He took me serious lol. I'm hitting back all 4 workout days. I'm loving it so far.

It's certainly not going to hurt. 5/3/1 has something for the back all four workout days, too.
I want the scary yoke and may follow suit by stealing a few ideas from here and your Instagram feed.

BJ Whitehead
09-11-14, 6:57 pm
It's certainly not going to hurt. 5/3/1 has something for the back all four workout days, too.
I want the scary yoke and may follow suit by stealing a few ideas from here and your Instagram feed.

No doubt man!! I can tell a big difference.

BJ Whitehead
09-11-14, 7:02 pm
9/1/2014
Bench press
135x8
225x5
315x3
365x1
405x8 paused
405x8 paused

DB Bench
135's x15,15

Seated OHP
225x8
275x6,6

Chest supported incline rows
100's x6,6,6,6

Chain flies 110x12,12,12

Face pulls
70x12,12,12

BJ Whitehead
09-11-14, 7:08 pm
9/3/2014
Squat
Bar x8
135x8
225x5
315x3
405x2
495x1
555x10

Pull-ups x8

Front squats
285x3,3,3

Pull-ups x8

Bulgarian DB squats
55's x12,12

Pull-ups x8

1 leg sled press
270x10,10

Pull-ups x8

Leg curl
220x6,6

Pull-ups x8

GHR
BW x6,6,6

Side bends
100x10,10

BJ Whitehead
09-11-14, 7:12 pm
9/5/2014

Weighted dips
110x12,12

Neutral grip pull-ups
30lbs x6,6,6

Band pull aparts x20,20,20

Wide grip pull-ups
BW x9,9,9

Alt db curls
50's x12,12,12,12

BJ Whitehead
09-11-14, 7:17 pm
9/7/2014

Squats
455x3,3,3

Deadlift
135x5
225x3
315x2
405x1
495x1
585x1
650x1 (beltless)

Stiff leg deadlift
275x10
315x10
425x10
335x10

Circuit 2x

Pendley rows 315x5
Shrugs 455x12
Close grip pulldowns 140x12

BJ Whitehead
09-14-14, 11:24 pm
9/8/2014
Bench press
Bar x8
135x8
225x5
315x3
365x1
415x8 paused
415x7 paused

DB bench press
135's x16, 15

Seated Ohp
280x6,6

Chest supported inc rows
100's x8,8,8,8

Chain flyes
110x13,13,13

Face pulls
70x12,12,12,12

BJ Whitehead
09-14-14, 11:33 pm
9/10/2014

Squat
Bar x 8
135x5
225x5
315x3
405x2
495x1
575x6,4,2

Pull ups
BW x90

Front squats
300x3,3,3

Bulgarian db squats
65x 15,15

Pull-ups
BW x9

Leg curl
220x6,6

Pull-ups
BW x 199

GHR
BW x7,6,6

Side bends
100x8,8

BJ Whitehead
09-14-14, 11:40 pm
9/12/2004

Close grip bench
Bar x8
135x8120
225x5
275x5
315x3
405x2
455x1
500 x1!!!!!

Dips
120x12,12

Neutral grip pull-ups w 30lbs
7,6,6

Band pull aparts
X20,20,20,20

Wide grip pull-ups
BW x9,9,9

DB curls
55's x15,15,13,12

BJ Whitehead
09-14-14, 11:44 pm
Was the guest lifter at Tiny Meeker's WABDL Meet Saturday. 9/13/2014. Treated it like a heavy workout and opened with 650 beltless and got it. Then went 700 beltless on 2nd and got it for a new beltless deadlift pr. Tried 733 on my 3rd but it was just too heavy. All in all a good day. Tiny ran a great meet.

BJ Whitehead
09-14-14, 11:45 pm
9/14/2014
Got back in there today and worked in deadlift form. Didn't go above 495, then hit some rows and pulldowns and was done.

rshelton242
09-16-14, 6:21 pm
congrats on the beltless tug and close grip bench PR's offseason is good to u so far...

man them Bulgarian squats are brutal lol

BJ Whitehead
09-19-14, 7:53 pm
congrats on the beltless tug and close grip bench PR's offseason is good to u so far...

man them Bulgarian squats are brutal lol

Thanks!!! I'm ahead of schedule on the beltless deadlift so I'm hoping for big things in February. They are killer bro!

BJ Whitehead
09-19-14, 8:05 pm
9/15/2014 start deload week

Bench press 275x8,8 paused
DB bench 100's x 12,12,12,12
Ohp 185x6,6
Pushdowns 95x12,12,12,12,12

BJ Whitehead
09-22-14, 8:26 am
9/17/2014

Squat
405x8,8

Front Squat
225x3,3,3
275x1
315x1
405x1

Leg curl
120x8,8

GHR
BW x 5,5

BJ Whitehead
09-22-14, 8:30 am
9/18/2014

Floor Press w/50lb of chain
275x5
315x5
365x3
405x2

Incline
275x8
315x8
365x3

Lateral Raise
30's x 15, 15,15

Neutral grip pull-ups
BW x 5,5,5

Wide grip pull-ups
BW x 3,3,4

BJ Whitehead
09-22-14, 8:34 am
9/21/2014

Was supposed to be on last day of deload. But....

Deadlift
550x1 beltless
585x1 beltless
Added belt 700x2 (pr for that weight and reps)

Deadlift off 4 inch block
740x3 (Huge PR for me)

Bent over rows
225x8,8,8

Lat pulldown
110x15,15,15

BJ Whitehead
09-22-14, 8:36 am
Just started working with Tony Montgomery on my diet. Really excited about the upcoming changes. Looking to bring a whole different package to RUM.

BJ Whitehead
09-23-14, 3:43 pm
9/22/2014

Bench press
Bar x 8
95x8
135x5
185x5
225x3
275x3
315x3
385x2
425x6,6 paused

Wide grip paused bench
315x10,10

Seated Ohp
285x5,5

Incline db rows
100's x 9,9,9,9

Chain flyes
110x12,12,12

Face pulls
70x12,12,22

Tricep pushdowns
50x20,20,20,20,20

BJ Whitehead
09-28-14, 11:24 pm
9/24/2014

Squats 585x6,4,2

Pull-ups w/5lbs x 8

Front squats
315x3,3,3

Pull-ups w/5lbs x8

Lunges
165x8,8

Pull-ups w/5lbs x 7

One legged ext
100x12,12

Pull-ups w/5lbs x 7

Leg curl
200x7,7,7

Pull-ups w/5lbs x 5

GHR
BW ,7,7,7

Side Bends
100x12,12

BJ Whitehead
09-28-14, 11:31 pm
9/25/2014

Incline
275x5,5,5,5,5

Dips
125x12,12

Neutral grip pull-ups. W/35
6,6,5

Band pull aparts
20,20,20

Wide grip pull-ups
BW x 10,10,10

BJ Whitehead
09-28-14, 11:37 pm
9/28/2014

Deadlifts off 3.5 inch blocks (beltless)
675x3,2,1,3,2,1

Speed pulls from floor (beltless)
495x3,3,3

T-Bar Rows
175x6,6,6,6

Shrugs--Farmers walk superset
530x12,12,12
250x20yds x3

Standing crunches 120x12,12,12

Theonidus
09-29-14, 1:21 am
I'm still rather baffled by the weights lifted in here.

BJ Whitehead
09-29-14, 11:26 am
I'm still rather baffled by the weights lifted in here.

Thanks man!! My body is too sometimes lol. Hope all is well.

GUNS
09-30-14, 10:04 am
Killin it big guy

GUNZ
09-30-14, 11:35 am
Looking good brother!

BJ Whitehead
09-30-14, 2:32 pm
Killin it big guy

Thanks!! I really appreciate it. Off season is treating me well.

BJ Whitehead
09-30-14, 2:33 pm
Looking good brother!

Thanks bro!!! The extra weight definitely helps lol. I still wanna make a trip out to train sometime after your meet.

BJ Whitehead
09-30-14, 8:47 pm
9/28/2014

Bench press
135x10
225x 8
275x5
315x5
365x2
405x1
430x6,6 paused

Wide grip bench paused
325x10,10

Seated Ohp
290x4,5

Incline chest supported rows
100's x 10,10,10,10

Face pulls
70x12,12,12

Chain flies
110x8,8,8,8

BJ Whitehead
10-15-14, 3:49 pm
Squat training 10/10/2014

Squats
600x6
600x4
600x2

Front squat
325x3,3,3

Lunges
165x8,8

GHR
BW x 6,6,6,6

Leg Curl
135x6,6,6,6

BJ Whitehead
10-15-14, 3:54 pm
Upper aux

10/03/2014

Dips
135x10,10

nuetral grip pullups w/40lbs
7,7,7

band pullaparts
band x 20,20,20

wide grip pullups
10,10,9

curls
50x10,10,10,10,10

BJ Whitehead
10-15-14, 3:58 pm
10/05/2014

Deadlift Training

squats
455x3,3,3

block pulls
690x3,2,1,3,2,1

speed pulls
495x3,3,3

t-bar rows
185x6,6,6,6

shrugs/farmers walk(20 yds) (superset)
530--250x3

RomeyGBOD
10-15-14, 6:01 pm
Training is looking good!!

GUNS
10-15-14, 10:23 pm
Strong work BJ! I think I asked this already, but whats next for you?

BJ Whitehead
10-20-14, 11:36 am
Training is looking good!!

Thanks brother!! His has without a doubt been my best training cycle.

BJ Whitehead
10-20-14, 11:37 am
Strong work BJ! I think I asked this already, but whats next for you?

Thanks!!!! About 99% that I will do the LA Fit Expo in Feb., The Cage and then Raw Unity .

BJ Whitehead
10-20-14, 11:47 am
10/06/2014

Bench Training

Paused Bench
435x6,6

Wide grip Pause Bench
335x10,10

Seated OHP
290x5,6

Chest Supported inc rows
100's x 11,11,11,11

Chain flyes
110x15,15,15

Face pulls
70x12,12,12

BJ Whitehead
10-20-14, 11:49 am
10/08/2014

Squat Training


Squats
610x6,4,2

Front Squats
335x3,3,3

Lunges
175x8,8

1 leg ext.
100x20,20

Leg curl
230x5,5

GHR
BW x 6,6,6,6

BJ Whitehead
10-20-14, 11:52 am
10/10/2014

Dips
135x10,10

Neutral grip pull-ups
40x7,7,7

Band pull-aparts
20,20,20

T-Bar Rows
195x6,6,6,6

Shrugs
550x15,15,15

BJ Whitehead
10-20-14, 11:54 am
10/12/2014

Squats
455x3,3,3

Deadlift from floor
660x3

Speed Floor Pulls
495x3,3,3

T-Bar Rows
195x6,6,6,7

Shrugs
550x15,15,15

BJ Whitehead
10-20-14, 11:58 am
Starting Deload week.

BJ Whitehead
10-20-14, 12:01 pm
10/13/2014

Paused Bench Press
350x5,5
(went 3-5 sec pauses on each)

Wide grip pause bench
235x10,10

OHP Standing
185x5
200x5
315x1 PR

BJ Whitehead
10-20-14, 12:02 pm
10/14/2014


Squat
505x3,3,3

GHR
6,6,6,6

Side bends
60x8,8

BJ Whitehead
10-20-14, 12:04 pm
10/16/2014


Dips
BW x 10,10

Neutral grip pull-ups
7,7,7

Band PULL APARTS
20,20,20

Wide grip pull-ups
5,5,5

curls
40x12,12

BJ Whitehead
10-20-14, 12:06 pm
10/17/2014

Squats
455x3,3,3

Deadlifts
455x3,3,3

Tbar rows
136x6,6

BJ Whitehead
10-20-14, 12:09 pm
10/19/2014


Bench Press Paused
445x5,4

Wide grip Bench Press Paused
350x8,8

Seated OHP
295X5,6

Lat pull-downs
200x8,8,8,8

Chain flyes
120x6,6,6,6

Face Pulls
70x12,12,12

GUNS
10-20-14, 10:19 pm
Looking good Bj!

BJ Whitehead
10-22-14, 2:23 pm
Looking good Bj!

Thanks!!!Lifts and weight are both going up lol.

HIGA MONSTER
10-22-14, 6:00 pm
When is your next contest, BJ?

Hope all is well!
HIGA

BJ Whitehead
10-23-14, 11:22 am
When is your next contest, BJ?

Hope all is well!
HIGA

What'sup????? It'll be Feb. 7th. Just not sure if its's going to be the LA Fit Expo or RUM 8. How about you?

J Wong
10-23-14, 11:26 am
What'sup????? It'll be Feb. 7th. Just not sure if its's going to be the LA Fit Expo or RUM 8. How about you?

Well that sounds familiar.

BJ Whitehead
10-23-14, 11:27 am
10/21/2014

Squats
625x5
625x3
625x1 paused

Neutral grip pull-ups
10lbs x 8

Front squats
350x3,3,3

1 leg ext.
110x15, 15

Neutral grip pull-ups
10lbs x 7


Keystone mini band resisted deads
335x5, 5

Neutral grip pull-ups
10lbs x 7

GHR
BW x 6,6,6,6

suitcase deadlift at knee level
165x5x5

BJ Whitehead
10-23-14, 11:28 am
Well that sounds familiar.

I know!!!! I'm so indecisive

HIGA MONSTER
10-23-14, 12:17 pm
What'sup????? It'll be Feb. 7th. Just not sure if its's going to be the LA Fit Expo or RUM 8. How about you?
Fit Expo.

I got my invite last Friday morning, and I accepted it that night.

BJ Whitehead
10-31-14, 6:52 pm
Fit Expo.

I got my invite last Friday morning, and I accepted it that night.

That's were I'm leaning Higa. I was just waiting to hear something back from Animal.

Pale Rider
10-31-14, 8:37 pm
10/16/2014


Dips
BW x 10,10

Neutral grip pull-ups
7,7,7

Band PULL APARTS
20,20,20

Wide grip pull-ups
5,5,5

curls
40x12,12

Going for the pump today eh

BJ Whitehead
10-31-14, 11:35 pm
Going for the pump today eh

Yeah I'm try to do some cool stuff every now and then lol

BJ Whitehead
10-31-14, 11:43 pm
10/25/2014

Squats
455x3,3,3

Deadlift off 3 inch blocks
710x1,1,1

Speed pulls from floor
495x3,3,3

Shrugs
550x12,12,12,12

BJ Whitehead
10-31-14, 11:44 pm
10/27/2014

Pause bench press
455x5,4

Wide grip paused bench
360x8,8

Seated Ohp
300x5,5

Lat pulldowns
200x8,8,8,8

BJ Whitehead
10-31-14, 11:46 pm
10/29/2014

Squat
650x1
700x1

Front squat
350x3,3,3

Narrow stance paused squat
365x8,8,8

Leg curl
200x8,8,8

GHR
8,8,8

BJ Whitehead
10-31-14, 11:48 pm
10/30/2014

Dips
155x8,8

Pull-ups
40x8,8,8,8

Band pullaparts
Band x 20,20,20

T-Bar rows
135x10,10,10,10

Band pushdowns
20,20,20,20,20

HIGA MONSTER
11-01-14, 12:39 am
Going for the pump today eh
Lmfao!

Altered Beast
11-03-14, 10:13 am
Time to change the name of the thread. 2100 now!

OakStrong
11-03-14, 3:48 pm
Do you plan on doing RUM again?

BJ Whitehead
11-03-14, 5:54 pm
Fit Expo.

I got my invite last Friday morning, and I accepted it that night.

Just committed to the Fit Expo

BJ Whitehead
11-03-14, 5:54 pm
Do you plan on doing RUM again?

I'm going to do the LA Fit Expo this year.

BJ Whitehead
11-04-14, 9:55 am
Time to change the name of the thread. 2100 now!

I know man. I really think that i can hit that in February.

BJ Whitehead
11-04-14, 10:01 am
11/02/2014


Squats
455x3,3,3

Speed Deadlifts
600x2,2,2,2,2,2,2,2

T-Bar Rows
225x8,8,8,8

Shrugs superset w/T-3 raise
580/20x 15/12, 15/12, 15/12

BJ Whitehead
11-04-14, 10:03 am
11/3/2014

Bench Press Paused
460x5, 3, 1

Wide grip paused
370x8,8

Seated OHP
305x5,6

Lat pulldowns
210x12,12,12,12

Chain fly
20x10,10,10

Face Pulls
70x12,12,12

J Wong
11-04-14, 10:20 am
That is some awesome benching. It looks like putting on some weight is really carrying over early on in your training cycle!

BJ Whitehead
11-07-14, 3:16 pm
That is some awesome benching. It looks like putting on some weight is really carrying over early on in your training cycle!

Thanks!! Yes, the extra weight really helps my bench and squat. It's not so good for my deadlift. Really looking forward to seeing what you squat this weekend. Good luck!!!

BJ Whitehead
11-07-14, 3:20 pm
11/05/2014

squat
660x3

speed squats 495x3, 3, 3, 3, 3

neutral grip pull-ups
10lbs x 8

front squats
365x3, 3, 3

neutral grip pull-ups
bw x 10

keystone mini band deadlift
355x5, 5

neutral grip pull-ups
bw x 9

GHR
bw x 6, 6, 6, 6

BJ Whitehead
11-07-14, 3:23 pm
11/06/2014


dips
160x7, 7

neutral grip pull-ups
45lbs x 9,9,9

band pull aparts
band x 20, 20, 20

wide grip pull-ups
5lbs x 10, 8, 6

ez curls
50x15, 15, 15, 12, 12

BJ Whitehead
11-30-14, 12:32 am
Deload during week of Nov. 10th. Rest was really needed.

BJ Whitehead
11-30-14, 12:36 am
11/17/2014

Bench press
505x1 paused

Speed bench
405x3,3,3

Wide grip paused
380x6,6

Seated Ohp
310x5,6

Flies
70x12,12,12

Lat pull-down
200x8,8,8 8

BJ Whitehead
11-30-14, 12:38 am
11/17/2014

Squat
675x3

Speed squat
495x3,3,3

Olympic pause squats
465x5,5

GHR
BW x8,8,8

BJ Whitehead
11-30-14, 12:41 am
11/21/2014

Incline275x5,5,5,5,5

Pull-ups
3x8

Band pullaparts
3x20


Pushdowns
5x20

BJ Whitehead
11-30-14, 12:42 am
11/23/2014

Deadlift
675x2

Speed deadlifts
585x1,1,1,1,1,1

Rows
275x6,6,6,6

Shrugs
585x12,11,12

BJ Whitehead
11-30-14, 12:46 am
11/24/2014

Bench press paused
470x3,3,3

Speed bench
430x3,3,3

Wide grip paused
390x6,6

Seated Ohp
315x5,5

Pulldowns
210x8,8,8,8

Flies
70's x 12,11,12

BJ Whitehead
11-30-14, 12:48 am
11/21/2024

Incline
285x5,5,5,5,5

Dips
BW x12,12

Pull-ups
10,10,8,6

Band pull aparts
3x20

BJ Whitehead
11-30-14, 12:49 am
11/29/2014

First time ever waking up 280+

GUNS
11-30-14, 8:31 am
Big Time!

Can you put up a sample of what your daily food intake looks like?

Altered Beast
11-30-14, 12:26 pm
I recently saw BJ at a USPA Meet. Dude looks like a bodybuilder!

2100 this year, right BJ?

BJ Whitehead
11-30-14, 12:46 pm
Big Time!

Can you put up a sample of what your daily food intake looks like?

Sure thing!! I'm about to go train, I'll have it ousted later this evening. It's on the 6,500+ calories range

BJ Whitehead
11-30-14, 12:47 pm
I recently saw BJ at a USPA Meet. Dude looks like a bodybuilder!

2100 this year, right BJ?

thanks bro!!! Little soft for a BB lol. It was good to meet you! Yes, I'm hoping to hit it in Feb. At the Fit Expo, if not then, I'll bust my ass until I do.

GUNS
11-30-14, 8:55 pm
Sure thing!! I'm about to go train, I'll have it ousted later this evening. It's on the 6,500+ calories range

Thanks BJ, after RUM Id like to work back up in the 275's! Got to get it right in the kitchen first!

BJ Whitehead
11-30-14, 11:01 pm
Thanks BJ, after RUM Id like to work back up in the 275's! Got to get it right in the kitchen first!

Hell yeah!!! Nice!

BJ Whitehead
11-30-14, 11:12 pm
Big Time!

Can you put up a sample of what your daily food intake looks like?

Here's a sample of my current nutrition plan, written out by Tony Montgomery of TM Nutrition.

5:30
7oz pro
3 1/2 serv fat
100g carbs

7:30
5oz red meat
3 1/2 serv fat
2scoop pro
40g carbs

9:30
7oz white meat
3 1/2 serv fat
50g carbs

11:30
5oz red meat
3 1/2 serv fat
2 scoops pro
50g carbs

1:30
7oz white meat
80g carbs
2 1/2 serv fat

4:00
7oz white meat
80g carbs
2 1/2 serv fat

Pre-workout
2 scoops Torrent
Nitro
Rage XL
Shock Therapy

Intra-workout
2 scoops Torrent
10g creatine
Atomic 7
1 scoop pro

Post workout (immediately following)
2 scoops pro
2 scoops Torrent
Atomic 7
10g Leucine

Post workout meal 30-45 min after w.o.
8oz red meT
80g carbs

Bed time
3 scoops Casein
3serv fats

BJ Whitehead
11-30-14, 11:14 pm
11/30/2014

Deadlift
675x2 although I could not lock either out fully. Still can't figure out what happened

Speed deadlift
600x1,1,1,1,1,1

T-bar rows
245x6,6,6,6

Shrugs
595x12,12,12,12

Called it a day to get my head right.

BJ Whitehead
11-30-14, 11:26 pm
11/30/2014

Deadlift
675x2 although I could not lock either out fully. Still can't figure out what happened

Speed deadlift
600x1,1,1,1,1,1

T-bar rows
245x6,6,6,6

Shrugs
595x12,12,12,12

Called it a day to get my head right.
685 not 675

BJ Whitehead
11-30-14, 11:46 pm
Here's a sample of my current nutrition plan, written out by Tony Montgomery of TM Nutrition.

5:30
7oz pro
3 1/2 serv fat
100g carbs

7:30
5oz red meat
3 1/2 serv fat
2scoop pro
40g carbs

9:30
7oz white meat
3 1/2 serv fat
50g carbs

11:30
5oz red meat
3 1/2 serv fat
2 scoops pro
50g carbs

1:30
7oz white meat
80g carbs
2 1/2 serv fat

4:00
7oz white meat
80g carbs
2 1/2 serv fat

Pre-workout
2 scoops Torrent
Nitro
Rage XL
Shock Therapy

Intra-workout
2 scoops Torrent
10g creatine
Atomic 7
1 scoop pro

Post workout (immediately following)
2 scoops pro
2 scoops Torrent
Atomic 7
10g Leucine

Post workout meal 30-45 min after w.o.
8oz red meT
80g carbs

Bed time
3 scoops Casein
3serv fats
During this holiday season I have also added eggnog to my diet, about a qt. a day. 1300-1400 cal and 32-40g of protein. This could explain the extra weight as of late lol

Altered Beast
12-01-14, 10:05 am
During this holiday season I have also added eggnog to my diet, about a qt. a day. 1300-1400 cal and 32-40g of protein. This could explain the extra weight as of late lol

That'll do it!

Nix0r
12-01-14, 11:34 am
During this holiday season I have also added eggnog to my diet, about a qt. a day. 1300-1400 cal and 32-40g of protein. This could explain the extra weight as of late lol

The secret has been revealed!

BJ Whitehead
12-01-14, 2:19 pm
The secret has been revealed!

Guaranteed to gain weight bro!!

GUNS
12-01-14, 3:41 pm
That's a good meal plan! People don't realize how much food it takes to pack on and keep the size, and strength! Thanks for posting!

BJ Whitehead
12-02-14, 5:21 pm
That's a good meal plan! People don't realize how much food it takes to pack on and keep the size, and strength! Thanks for posting!

Tony does a great job! Yeah I feel like I'm constantly eating lol. No problem, anytime.

ibnmahama
12-02-14, 11:59 pm
looking good. ready for fit expo

BJ Whitehead
12-03-14, 10:12 am
looking good. ready for fit expo

thanks!!! I feel like I will be. Sometimes I hate when things are going this good this far out lol. Would love to see you there man.

GUNS
12-05-14, 5:42 pm
During this holiday season I have also added eggnog to my diet, about a qt. a day. 1300-1400 cal and 32-40g of protein. This could explain the extra weight as of late lol

I have to stay 242 for RUM, but after, I may try this meal plan out! Love some eggnog!

BJ Whitehead
12-29-14, 2:03 pm
I have to stay 242 for RUM, but after, I may try this meal plan out! Love some eggnog!

No doubt!!! I love it too. Hope you heal up soon.

Altered Beast
12-30-14, 12:01 pm
I have to stay 242 for RUM, but after, I may try this meal plan out! Love some eggnog!

No more 220? Just curious.

BJ Whitehead
12-31-14, 5:57 pm
If anyone is in the Tyler, TX area this Saturday, Janury 3, 2015. I will be helping with a seminar with my trainer Josh Bryant at Metroflex Gym-Tyler,

Pale Rider
12-31-14, 5:59 pm
Happy new year

BJ Whitehead
12-31-14, 7:04 pm
12/21/2014
bench pressed paused
505x2

speed bench
460x2,2,2,2

wide grip paused bench
405x6,6

seated ohp
325x5,6

lat pulldowns
220x8,8,8,8

inc db flyes
40's x 15,15,15

face pulls
70x12,12,12

BJ Whitehead
12-31-14, 7:07 pm
12/27/2014

squat
650x2,2,2

deadlifts
640x2,2,2,2,2,2

suit case deadlifts
180x5,5

BJ Whitehead
12-31-14, 7:10 pm
12/28/2014

dips
180x6,6

chest supported t-bar rows
190x6,6,6,6

band pull aparts
band x 20,20,20

incline chest up lat pulldowns
200x8,8,8

hammer curls
65's x 12,12,12

BJ Whitehead
12-31-14, 7:13 pm
12/29/2014

SSB squats close stance, paused beltless
455x2,2,2,2,2,2

1 arm barbell shrugs
210x6,6,6,6

GHR
bw x 6,6,6,6

seated band leg curl
band x 20,20

standing crunches
140x12,12,12

BJ Whitehead
12-31-14, 7:17 pm
Happy new year

Happy New Year to you!! Deadlift is looking nasty. I hate that I'm not going to be at RUM!! Maybe we can find a meet to do together in 2015.

DANO
01-01-15, 4:25 am
Happy New Year to you as well!

rshelton242
01-05-15, 10:59 am
Hope the seminar went well brother. I know the lifting went well congrats on the squat PR man!!!

Jay Nera
01-29-15, 12:16 am
455 times 5 on the bench…. I'm jealous.

Since I won't see you at RUM this year…best of luck at the LA fit expo. And I'll be seeing you in the CAGE!!

Pale Rider
01-31-15, 1:29 pm
Kill it in LA

BJ Whitehead
01-31-15, 10:26 pm
Hope the seminar went well brother. I know the lifting went well congrats on the squat PR man!!!

The seminar went great!! Thanks! Yeah lifting went well, better than the squat pr, Josh fixed my deadlift.

BJ Whitehead
01-31-15, 10:28 pm
455 times 5 on the bench…. I'm jealous.

Since I won't see you at RUM this year…best of luck at the LA fit expo. And I'll be seeing you in the CAGE!!

Well, I'm jealous if your deadlift!! I know I hate not being there. Thanks man and same to you at RUM! Looking forward to the Cage!!!

BJ Whitehead
01-31-15, 10:28 pm
Kill it in LA

Thanks!!! Your going to put up a huge total. I hate missing it.

BJ Whitehead
01-31-15, 10:30 pm
Gotten way behind on posts lately. I will give a breakdown of each lift throughout this cycle.

BJ Whitehead
01-31-15, 10:33 pm
Squat- I couldn't have been more happier with my squat this training cycle. Hit every rep during training. Hit a rep pr with 730x2 and also hit a training and meet pr of 765. Squat being my best lift this increases my confidence for the rest of the meet.

BJ Whitehead
01-31-15, 10:37 pm
Bench press- other than fighting constant elbow pain throughout almost the whole training cycle, I hit a training or and tied a meet pr of 530 paused. Only missing one rep the entire cycle and that was due to getting out of groove, not strength so bench is looking to be in good shape also. I credit my bench improving to my seated Ohp increasing. I hit a pr of 335x6 during cycle.

BJ Whitehead
01-31-15, 10:41 pm
Deadlift- at six weeks out deadlift fell to shit. It always been my worst lift but it got even worse. After a coue cues from my trainer Josh Bryant and advice from Dan Green my last heavy pull of 700 after squatting 730x2 looked like a speed pull. So, now I'm very anxious to see where my deadlift might be. Guess we'll find out in 8 days.

BJ Whitehead
01-31-15, 10:42 pm
Body weight - morning weight has been around 274 and evening weight is around 282. The extra weight has definitely helped my numbers go up. Making weight should not be an issue at all for the fit expo.

HIGA MONSTER
01-31-15, 10:44 pm
Body weight - morning weight has been around 274 and evening weight is around 282. The extra weight has definitely helped my numbers go up. Making weight should not be an issue at all for the fit expo.
What time you fly in?

I get there Friday night at 9pm.

BJ Whitehead
01-31-15, 10:54 pm
What time you fly in?

I get there Friday night at 9pm.

I'm getting there Friday night at 8pm. I believe Gunz and I are getting there at the same time.

Appollonian
02-02-15, 1:09 pm
Thanks for stopping by my thread. I've been stalking in here as I do most threads, just don't have much I feel I can contribute...

Theonidus
02-02-15, 3:32 pm
I'm looking forward to the numbers you put up at the LA Fit Expo.
But I'm much more interested in how to get a set of traps like yours and to somehow consume half of the caffeine you do.
TEACH ME YOUR WAYS.

ibnmahama
02-06-15, 11:56 pm
kill it at RUM,you have to start posting exclusive words on my forum big guy, i've noticed am not the only one that got a "looking strong" comment on their forum,lmao.

RomeyGBOD
02-07-15, 11:16 am
Good luck at the fit expo !!

BJ Whitehead
02-27-15, 10:12 am
I'm looking forward to the numbers you put up at the LA Fit Expo.
But I'm much more interested in how to get a set of traps like yours and to somehow consume half of the caffeine you do.
TEACH ME YOUR WAYS.

LA did not go as expected. Although, I won my weight class. I hit a 6lb meet pr on squat 766..4lb meet pr on bench 534..but deadlift did not fare as well lol only pulled my opener of 677. Finished with a total of 1978.

Haha as far as traps and caffeine go
I started doing db shrugs 3x12 holding 3sec at the top twice/week. along with heavy shrugs on deadlift day. High rep upright rows with short rest periods are also a good alternative. I have no secret to caffeine except i started drinking coffee at an early age. As i drink a coffe, monster w/2 red hots lol

BJ Whitehead
02-27-15, 10:14 am
Good luck at the fit expo !!

Thanks!! Finished with a 1978 and a 6lb meet pr on squat and 4lb meet pr on bench. Not the total i was wanting but was a great experience and walked away healthy.

BJ Whitehead
02-27-15, 10:14 am
Looking forward to The Cage next week!!!!

BJ Whitehead
02-27-15, 10:17 am
New favorite bedtime and morning shake.

3.5 soops choc. mint real gains
1 scoop cookies & cream Animal Whey
8 oz. whole milk
6 oz. h2o

Altered Beast
02-27-15, 10:29 am
New favorite bedtime and morning shake.

3.5 soops choc. mint real gains
1 scoop cookies & cream Animal Whey
8 oz. whole milk
6 oz. h2o

I'd spray brown water everywhere! LOL!

How ya been BJ? I'm looking at some USPA meets in the coming months.

BJ Whitehead
02-27-15, 2:45 pm
I'd spray brown water everywhere! LOL!

How ya been BJ? I'm looking at some USPA meets in the coming months.

LOL
I know there is one in San Antonio on April 18th

Pale Rider
02-28-15, 8:05 pm
Almost time for the cage

BJ Whitehead
02-28-15, 11:08 pm
Almost time for the cage

I know!!! I'm excited. My first time.

BJ Whitehead
02-28-15, 11:36 pm
Today's training 2/28/2015
SSB Squats 442x1,1,1,1,1
Snatch grip deadlift 510x5
Block pulls 650x1,1,1,1,1,1,1,1
T-Bar Rows 240x8,8,8
Shrugs 545x5,5,5,5

Jay Nera
02-28-15, 11:46 pm
It needs to be said….

You need to rename your Journey thread to "The Journey to 2100"…..just saying…haha

BJ Whitehead
02-28-15, 11:50 pm
It needs to be said….

You need to rename your Journey thread to "The Journey to 2100"…..just saying…haha

Haha yeah I was thinking that. Hopefully I can do it by August.

RomeyGBOD
03-11-15, 1:20 am
Hey BJ awesome job in the cage this weekend ! It was awesome finally getting to meet you me and my girlfriend were really happy we got to meet you and get a pic with you. (Our Instagram is Fitcouple0916 ) we really appreciate you being so kind to us. Thanks hope to see you again!

ibnmahama
03-12-15, 12:17 am
You killed it in the cage. That bar was tricky,but you didn't give in to it!

BJ Whitehead
03-31-15, 10:53 pm
Hey BJ awesome job in the cage this weekend ! It was awesome finally getting to meet you me and my girlfriend were really happy we got to meet you and get a pic with you. (Our Instagram is Fitcouple0916 ) we really appreciate you being so kind to us. Thanks hope to see you again!

It was great meeting y'all!! Keep up the great work. If there is anything I can do just ask!!

BJ Whitehead
03-31-15, 10:55 pm
You killed it in the cage. That bar was tricky,but you didn't give in to it!

Thanks!!! You guys set the tone. I couldn't be the guy that let everyone down. It was great to get a chance to hang out. I really enjoyed it. The IG tags are the shit too!!

BJ Whitehead
03-31-15, 10:56 pm
Starting up prep for the Pig Iron Classic on May 9th at the Ronnie Coleman in Ft. Worth, TX.

BJ Whitehead
03-31-15, 10:59 pm
3/29/2015

Pause bench 480x3
Backdown sets 420 4x3
Spoto presses 380x4 410x3 440x3
Seated Ohp 295 x4,4
Inc db row 60's 8,7,6,5 hiding 1 sec at top
Inc flyes 60's x12,12,12

BJ Whitehead
03-31-15, 10:59 pm
Body weight has been down a little since the Fit Expo. Anybody has any gaining tips, I'm all ears

BJ Whitehead
04-01-15, 12:34 am
Squats on the menu for tomorrow

BJ Whitehead
04-29-15, 4:11 pm
10 days out from the Pig Iron Classic

BJ Whitehead
04-29-15, 4:12 pm
If you are in the Ft. Worth are on May 9th, come check out the Pig Iron Classic at the Ronnie Coleman.

BJ Whitehead
04-29-15, 4:14 pm
Highlights from this training cycle. Squat 710x2 bench 505x2 745x1 offblocks

BJ Whitehead
04-30-15, 1:06 pm
Hit 615 for an easy single for my last squat workout before the meet. Felt really good about it.

BJ Whitehead
04-30-15, 1:07 pm
Body weight is sitting 280-282 in the afternoon/evening. 275-276 in the morning. Should not have a problem with weight this meet.

ConwayJosh
04-30-15, 4:05 pm
Body weight is sitting 280-282 in the afternoon/evening. 275-276 in the morning. Should not have a problem with weight this meet.

Good luck at the meet , looking good to hit some big numbers

BJ Whitehead
06-30-15, 10:50 pm
Good luck at the meet , looking good to hit some big numbers

Thanks! I had an off day. Finished with a 1906 total. 733/512/661. Missed my 771 squat and that threw everything off lol

BJ Whitehead
06-30-15, 11:24 pm
Tonight's training
Squats
55x5
145x5
235x5
325x3
415x2
505x1
595x1
665x2
600x2
600x2
600x2

Ssb squats (paused)
427x2
427x2
427x2

1arm db rows
100x5,5,5,5,5,5,5,5

BJ Whitehead
07-01-15, 12:35 am
Starting prep for Boss of Bosses 2

BJ Whitehead
07-01-15, 12:35 am
Will be doing deadlift only July 11th, at The Clash of Titans at the Branch Warren Classic

Pete Rubish
07-06-15, 7:33 pm
I saw your 280x4 overhead press video from the other day. That definitely gives me a goal to aspire to!

ConwayJosh
07-06-15, 8:19 pm
Good luck at the meet , looking good to hit some big numbers

Another one to learn from but you'll have that day when it all comes together

Pete Rubish
07-29-15, 3:08 pm
Also how often do you do overhead pressing on a weekly basis? I've been doing it twice a week and it's blowing up. Does Josh ever have you use a football bar too?

BJ Whitehead
08-01-15, 1:53 am
I saw your 280x4 overhead press video from the other day. That definitely gives me a goal to aspire to!

Thanks! It's not one of my better lifts but it's improving and has helped my bench.

BJ Whitehead
08-01-15, 1:53 am
Another one to learn from but you'll have that day when it all comes together

Thanks!!

BJ Whitehead
08-01-15, 1:55 am
Also how often do you do overhead pressing on a weekly basis? I've been doing it twice a week and it's blowing up. Does Josh ever have you use a football bar too?

We are just doing it once a week. I wouldnt mind hitting it twice a week tho. I don't have access to one yet but it's something that I'm wanting to add. Can you give me some tips on traps? Besides an 800+ deadlift lol

BJ Whitehead
09-30-15, 11:06 am
did an spf meet this past weekend. competed in deadlift only due to getting off work. opened with 655 then went to 711 then on my 3rd i took 727. i was given 3 wight lights but it was not a good lift in my eyes.

Altered Beast
09-30-15, 1:00 pm
He's alive!

BigLee
09-30-15, 2:01 pm
We are just doing it once a week. I wouldnt mind hitting it twice a week tho. I don't have access to one yet but it's something that I'm wanting to add. Can you give me some tips on traps? Besides an 800+ deadlift lol

"I know you probably hadn't been peaking for the SPF meet, given you still hit a 727 questionable or no,t how's the mindset as you get ready for your next meet? has to be pretty positive considering

Pale Rider
09-30-15, 10:12 pm
Nice work

BJ Whitehead
09-30-15, 10:49 pm
He's alive!

Yeah brother!! Football has had me swamped but I'm back lol

BJ Whitehead
09-30-15, 10:52 pm
"I know you probably hadn't been peaking for the SPF meet, given you still hit a 727 questionable or no,t how's the mindset as you get ready for your next meet? has to be pretty positive considering

no, we were not peaking at all but i still hate that i did not hit a pr. but, i am excited after hitting a solid 711 and we are still at least 6 weeks out from meet prep. my next meet will be the la fit expo.

BJ Whitehead
09-30-15, 10:53 pm
Nice work

thanks Kade