Jason Blaha Powerbuilding Training Lower Body Day – 6-6-2025!

Today’s Training Session:
-Back Squat: 365 3×5
-Deadlift: 455 2×5
-Barbell Calf Raise: 315 3×8
-Standing Barbell Wrist Curl: 185 3×8
-Reverse Hyper Extension: 220 3×20
-Plate Pullover: 55 3×20
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hey everybody it’s Jason Blaha here and once again it is time for a lower body day but a quick reminder if you guys will please click like down below be greatly appreciate it if you’re not subscribed or following uh please do so and if you’ll be kind enough to drop me a comment down below I would greatly appreciate that thank you so much let’s get over to the training uh 216 on the dot this morning yesterday when I said I hit the the 216 it was like it’s some change whatever 216.4 pounds it was 216 um obviously the cutting’s going well we’re just going to continue to do it some of these shots you guys will kind of see where I’m at um definitely in terms of development thickness some of the We can kind of see some of the muscles coming out um I’m pretty happy with my overall size i got to be fair like some of the shots that I took and put up uh from this from this footage already this morning i’m thick i just got to get lean like like I just have to get lean lean so I’ve definitely said I need to hit uh 200 as a baseline and I’m not seeing 200’s of gold that’s kind of a short term let’s get down there um assess how I look and then and then go from there um and I could even make diet adjustments if I need to drop water at any point but I’m I’m not worried about water i would rather just keep doing the whole um you know chicken and and brown rice type setup so that I keep the carbs high keep the training performance good hold on to muscle glycogen um and just keep stripping away at that body fat because I can train hard still on it that’s the main thing and that’s literally what we did so we did 3×5 on the squats um and these were not obviously to failure people like “Oh you had at least a rep in the tank.” And that’s the idea i’m cutting hard i am not trying to take squats and deadlifts to failure but I need to do multiple sets of them and that’s what I’m going to use to pretty much retain my leg mass um so rather than come in because I don’t want to lose too much neural drive i do need to keep the skill up on these i’m not going to try to do a bunch of machine type volume and stuff for the legs um I don’t think it’s necessary i just don’t so it’s kind of what I did the other day and I’ve been doing just keeping the squat volume like try to get three good sets of squats in uh deadlifts get one or more sets i did two today and I was planning on trying to do three but I’m like man this these these were tough i feel like it it really beat my fatigue up because of the cardio I’m doing to try to do three um I mean if I wasn’t cutting so hard I feel like I could be doing three sets of deadlifts quite honestly um just fine but the squats pretty good the 365 hit good depth on all those happy with it so I went with 255 here because I know I can do fives like the 300 for threes when I’m cutting right now has been pretty tough um so again fives 455 definitely manageable this is still challenging enough though that I’m getting a stimulus you know and I do feel like this is enough we’re close enough to failure u that we’re getting a good training stimulus but it’s also enough reps i’m getting some good grip training and everything here uh so I do feel like grip and forearms do need to improve and again I know that at this point in the cutting I’m probably not gaining muscle you know and I accept that but it doesn’t mean we don’t try we don’t go “Well I need to do stuff for my triceps and biceps and and so on.” But some of those angles there if you guys paused or saw some of that I put the screenshots up on both Facebook and Instagram uh people are seeing this on the tubes can go see that you can see kind of the stills of a lot of this stuff um yeah I mean I’m pretty well happy with overall development obviously I need more arm i mean more bicep is never a bad thing but that tricep long head more so we’re going to keep pushing all that stuff but I do feel like some of those areas I’ll just keep training all of it hard but obviously um until until I’m done cutting or the cutting slows to where I can recmp because I can’t there’s again I don’t want to say that we don’t want to self-program that but you guys get the idea all right we need to focus on trying to gain muscle so that we keep what we have but I also want to work like my shoulder mobility and stuff so I think for me uh kind of what I had done before you guys saw what I’m doing with the benching and the pull-ups taking them in a little closer um doing lots and lots of pullovers and I felt like I could do pullovers today too right i’m like why not it’s a great abdominal exercise i super seted it with my reverse hypers and I’ve done pullovers on lower days before it’s not anything new calf raises went with my normal setup here i managed to squeeze out eight they were hard to get those eighth reps there was some pausing involved but the legs the legs are doing pretty good here um obviously we still need to get leaner of course which we will so I mean at 216 if you figure another 16 pounds of fat loss at 200 um I I we’ll be seeing I think a noticeable difference week to week from here with what I’m doing with the cardio and stuff uh but these calf raises the 315 is is challenging on this plate so again um I feel like it’s definitely a good number because I was getting some of them six or seven but I got eight on all three today obviously some of them had to rebalance and pause a hair to get the eighth rep but we got it so we got that on these so I feel a ton of calf work and again the calf training with all the cardio I’m doing uh will absolutely help keep my energy turnover high um and we know that from studies on marathon runners like that gives me a huge enormous the size of my calves gives me a massive metabolic advantage when I’m doing certain cardio any cardio less cardio we burn more calories because of the swing weight of the calves um the size of them it’s just muscle being used so again uh good thing when we’re trying to cut right good thing when we’re trying to cut especially on all the list cardio that burns through the fat calories and also keep in mind guys um there’s a method to my madness with some of that with the fasted cardio because so much of my cardio is fasted in the morning my training is all fasted the idea is also we’re burning through a lot of fat calories while keeping glycogen stores really full because it’s it’s still going to burn fat calories with all this cardio but then when I’m refeeding there’s very very little fat in my diet during my feed window and I’m still doing some cardio during it too um because it’s just protein and carbohydrate all whole foods you guys see my food pictures i put them up on social media i mean I really am bro dieting it up it’s it’s like oh he’s eating chicken brown rice sweet potatoes broccoli sometimes some spinach there’s another fruit then fat-ree Greek yogurt and stuff sometimes I’ll throw a few walnuts or whatever protein powder in it not every day because I’m trying to keep that fat on the very low low end um but I mean pretty much pretty much what I eat right pretty much what we eat so it’s all super clean super high and nutritious super high antioxidant also so then after the calf raise I’m like I want to do some forearm work on this egg because I do feel like the group and forearms could come up so I did these i managed I got eights last time because I hadn’t done these in a while but I managed to get tens on all of them today with those standing barbell curls um which I like i’m a big fan of certain angles when I do the forearms so I have pretty decent forms just that my torso is so big um but uh again you guys will see this the still shots from some of that when I’m not moving and it’s like the thickness really came out there like I was kind of shocked but I’ll I’ll have putting all those up on social media which you guys have also seen on on the tubes also it’s on the community tab so with the these I’ve been messing around with different variations with my reverse hypers and I decided today let’s just go with the way Louise Simmons teaches it notice this looks literally like a Louis Simmons tutorial now right what do we do we don’t even control it we just swing and we go all the way up so going as high as possible and then bringing the head up we really contract that back and then we swing so really um that’s very much a Louis Simmons restoration style and then I superseted it with pullovers and I tried to pause all these reps it’s going to be a lot of pullover footage in here it’s really a lot of pullover footage um it’s like three minutes of pullovers because I’m doing 20 rep sets and doing lots of pauses there i feel like for me especially super setting with those think about everything with the core it felt like an ab workout because I’m hitting there’s almost an ab workout with those reverse hypers like that and then this pulls on the whole abs and core just super setting it it this is really funny enough a whole core workout even though it’s working other stuff obviously there’s a lot of glute and hamstring and some of the other and this is obviously hitting all the muscles of a pullover um but what I’m doing with this I’m like I want the extra shoulder uh flexibility added because remember when I started doing pullovers that’s what allowed me to start doing pull-ups again and I feel like if I just keep pushing the pullovers religiously I feel like I’m eventually going to be able to get into a full uh lockout overhead position again same thing notice my my pull-ups now i’m doing the same thing with those i’m taking that that shoulder with grip and I’m going into that dead hang on every rep and then we’re going to do the pullovers on the different days and the idea I’m going to continue to work that shoulder uh range of motion and mobility and flexibility i’m going to get there because other stuff doesn’t work i’ve had people say “Have you tried mobility work?” Dude I literally have had fans who were who are physical therapists send me protocols and I tried them for six weeks or 10 weeks you know what they did nothing absolutely nothing i saw no improvements i’ve done other stuff i found all my physical therapist i look at this whole protocol to to help with that shoulder range of motion i did one of them with like four different movements for 12 weeks straight all it did was hurt it didn’t do anything the first thing I did that helped my shoulder at all as far as my range of motion two of them was the pullovers so I think that’s the direction I need to go and I need to do more dead hanks so I’m hoping as I get leaner I’d like to get that fixed so that I can overhead press again i would love to be able to behind the neck press again i love behind the neck presses i love them like I’m a fan of the movement i used to do behind the neck push presses and stuff on camera you guys remember in different different years even in two different countries i love those i’d love to be able to do those again right they’re just such a great exercise i don’t have the ability to do them but what if I could right what if I could so I feel like this is the stuff the only stuff they’ll get me there because they’re loaded we’re going to those full ranges of motion and then loading it there’s not much else to say in this vlog guys like look I’ve got all the footage here i’ve covered everything it’s going to be a couple more minutes i’m thinking of just winding winding the vlog down um leaving in obviously the next set of reverse hypers and um pullovers because they are in here u but but you guys can see them if you want i think I’m just going to shut this down but you guys are obviously getting a good view of how I look coming back on screen after the the pullovers uh so I hope it’s been informative and I’ll talk to you guys and gals next time