Contest Prep Update 6 Weeks Out!: Invite the Pain – Jeromy Bryk

Jeromy Bryk – @Bryk_Squuaadd

As I write this I am officially 6 weeks out of my Classic Physique competition! Being 6 weeks out means I am over half way through my prep and am excited that I am closer and closer by the day. The first 6 weeks of training have gone great and I am easily in the best condition of my life up to this point, but I know that over the next six weeks I am going to have to turn the intensity up a lot in my training, dial in my posing, become even more strict on my diet and overall just invite more pain into my life if I want to accomplish what I have set out to do. My mindset has gone from happy to be here, to wanting it all. I don’t want to just show up, I want the rest of the fitness world to know who Jeromy Bryk is, and this is has got to be my first step.

I am currently down to 181 lbs from my starting point of 194 and am feeling lean and strong. Ready to turn it up a notch!


As of right now I have not made many changes to my diet, but they will be coming soon. I have been lucky enough to have a nice amount of carbs in my diet so far which has helped me to continue to perform at a high level in the gym and maintain some energy throughout my day to day life. Enjoying them while I can! HA

Last week I did have my first refeed which was great. I had a burger and sweet potato fries which was my first cheat meal in six weeks! One really nice thing about this competition prep is I have gotten to flex my self control muscles, something I am happy to know I still have after four years away from competition dieting. The refeed did exactly what it was supposed to do: filled out my muscles and gave me the appearance of being more vascular and striated which was awesome to see six weeks out. Right now the plan is to have a meal similar to this one the night before the show.


My current training split is what has been called density training, AKA training multiple body parts in a day. This helps a lot when it comes to burning calories in the gym and ensures me that I am hitting each body part several times a week. I have been deep in Arnold’s New Encyclopedia of Modern Bodybuilding and have been utilizing many of the training principles in the book including and have seen some success so far. I am using a high volume, high intensity approach utilizing supersets, giant sets, drop sets, etc. Basically I am throwing every high intensity technique I know at my body to get it to change! My split looks like this right now!

Monday: Chest/Back

Tuesday: Legs—Deadlift Focus

Wednesday: Arms

Thursday: Shoulders/Back

Friday: Chest/Triceps

Saturday: Legs—Squat Focus

With all that being said, with Six Weeks left I am ready to attack the final stretch, turn the intensity up and bring a show winning physique to the stage! Stay tuned to Ironvalleybarbell.net as well as my social media @bryk_squuaadd for more updates as the show nears closer!! Thanks for following along!

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