Smash Fuarking Weight

[RipCJ]

0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
253x4
264x4 @ 6.5
275x4 @ 7.5
253x4,4,4,4,4

Incline Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
192x6
206x6 @ 6.5
206x6 @ 7
206x6 @ 7
206x6 @ 7
206x6 @ 7

1h 40m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 3 - Average

[RipCJ]

0-2-0 Beltless Squat
44x4,4
99x4,4
154x4
209x4
264x4
308x4
330x4 @ 6
281x5,5,5

Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
253x4
264x4 @ 6
275x4 @ 7
253x4,4,4,4,4

Beltless Romanian Deadlift
44x5,5
99x5,5
154x5
198x5
242x5
275x5
303x5 @ 5
303x5 @ 5
303x5 @ 5

2h 15m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 2 - Poor

[RipCJ]

0-1-0 Close Grip Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
253x4
264x4 @ 6.5
275x4 @ 7.5
253x4,4,4,4,4

Barbell Row
44x5,5
99x5,5
154x5
198x5
231x5
253x5
270x5 @ 7
270x5 @ 7
270x5 @ 7
270x5 @ 7
270x5 @ 7
270x5 @ 7

Incline Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
192x6 @ 6.5
187x6 @ 6
187x6 @ 6
181x6 @ 6
181x7 @ 6

2h 05m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 3 - Average

[bestprosthetic]

For those that do not know me, I have a lot of experience with the Starting Strength program. After a two month layoff from the weights, I will be making a fresh start following Starting Strength for an undetermined amount of time. This time around, I know what and what not to do, so there will be less mistakes than last time. My main goal right now is to gain back the strength I once had, but with better form and smarter decisions.

My strength goals are:

Squat: 3x5x225
Bench: 3x5x155
Deadlift: 1x5x265

I will be following the basic template of Starting Strength, and when I feel the time is right in my training, I will make adjustments with the layout of the program. When those adjustments no longer work, I will move onto an intermediate program. Feel free to give any advice or encouragement.

good

[bestprosthetic]

For those that do not know me, I have a lot of experience with the Starting Strength program. After a two month layoff from the weights, I will be making a fresh start following Starting Strength for an undetermined amount of time. This time around, I know what and what not to do, so there will be less mistakes than last time. My main goal right now is to gain back the strength I once had, but with better form and smarter decisions.

My strength goals are:

Squat: 3x5x225
Bench: 3x5x155
Deadlift: 1x5x265

I will be following the basic template of Starting Strength, and when I feel the time is right in my training, I will make adjustments with the layout of the program. When those adjustments no longer work, I will move onto an intermediate program. Feel free to give any advice or encouragement.

good

[RipCJ]

Competition Squat
44x5,5
99x5,5
154x5
209x5
264x5
319x4
363x3
407x2
446x5 @ 7.5
380x5,5,5

3-1-0 Bench Press
44x3,3
99x3,3
154x3
176x3
198x3
220x3
232x3
244x3 @ 6
244x3 @ 6
244x3 @ 6
244x3 @ 6

DB Curl
35x10,10 @ 6
35x10,10 @ 6
35x10,10 @ 6
35x10,10 @ 6

2h 10m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 3 - Average

[RipCJ]

Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
253x5
264x5 @ 6
275x5 @ 7
285x5 @ 9
245x5,5,5

Standing Press
44x6,6
66x6,6
88x6
110x6
124x6
137x6 @ 6
137x6 @ 6
137x6 @ 6
137x6 @ 6
137x6 @ 6

1h 45m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - Average

[RipCJ]

Beltless Romanian Deadlift
45x5,5
95x5,5
135x5
185x5
225x5
275x5
305x5 @ 5
305x5 @ 5
305x5 @ 5

3-1-0 Bench Press
45x3,3
95x3,3
135x3
175x3
205x3
230x3
245x3 @ 6
245x3 @ 6
245x3 @ 6
245x3 @ 6

1h 15m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 2 - Poor

[RipCJ]

0-1-0 Larsen Bench Press
45x4,4
95x4,4
135x4
185x4
210x4
230x4
250x4
265x4 @ 6.5
275x4 @ 8
255x4,4,4,4,4

Incline Bench Press
45x6,6
85x6,6
125x6
155x6
175x6
190x6
205x6 @ 6
205x6 @ 6.5
200x6 @ 6.5
195x6 @ 6.5
190x6 @ 6

1h 40m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - Average

[RipCJ]

0-2-0 Beltless Squat
44x4,4
99x4,4
154x4
198x4
242x4
275x4
308x4
341x4 @ 5.5
292x5,5,5

Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
253x4
264x4 @ 6
275x4 @ 7.5
255x4,4,4,4,4

1h 35m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - Average

[RipCJ]

0-1-0 Close Grip Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
253x4
264x4 @ 6.5
275x4 @ 7.5
255x4,4,4,4,4

Barbell Row
44x5,5
99x5,5
154x5
198x5
231x5
253x5
272x5 @ 6.5
272x5 @ 7
272x5 @ 7
272x5 @ 7
272x5 @ 7
272x5 @ 7

Incline Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
187x6
198x6
206x6 @ 6
206x6 @ 6
206x6 @ 6
206x6 @ 6
206x6 @ 6.5

2h 40m

Session RPE: 1 - Very Easy
Enjoyment: 5 - Very High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 4 - High

[RipCJ]

Competition Squat
44x5,5
99x5,5
154x5
209x4
264x3
319x2
363x1
407x1
451x5 @ 7
385x5,5,4

3-1-0 Bench Press
44x3,3
99x3,3
154x3
176x3
198x3
220x3
233x3
246x3 @ 6
246x3 @ 6
246x3 @ 6
246x3 @ 6.5

DB Curl
35x10,10 @ 5
35x10,10 @ 5
35x10,10 @ 5
35x10,10 @ 5

Hack Squat
22x12
44x12
66x12
88x12
110x12 @ 6.5
110x6,6,6,6,6,6

2h 20m

Session RPE: 3 - Average
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 4 - Good
Perceived Readiness: 3 - Average

[RipCJ]

Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
253x5 @ 6
264x5 @ 7
275x5 @ 8.5
237x5,5,5

Standing Press
44x6,6
66x6,6
88x6
110x6
124x6
138x6 @ 6
138x6 @ 6
138x6 @ 6.5
138x6 @ 6
138x6 @ 6

DB Hammer Curl
39x10,10 @ 5
39x10,10 @ 5
39x10,10 @ 6
39x10,10 @ 6

2h 00m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 2 - Low
Performance: 2 - Poor
Perceived Readiness: 1 - Very Poor

[RipCJ]

3-3-0 Bench Press
44x6 @ 6
44x6 @ 6
44x6 @ 6
44x6 @ 6

Competition Deadlift
44x5,5
154x5,5
264x5
319x5
374x5
424x5
474x5 @ 6
501x5 @ 7
426x5,5,5

1h 05m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 2 - Low
Performance: 3 - Average
Perceived Readiness: 3 - Average

[dopamine72]

Movin some fkin weight on those squats and deads bro

Solid work

[RipCJ]

0-2-0 Beltless Squat
44x4,4
99x4,4
154x4
198x4
242x4
264x4
286x4
308x4
330x4
352x4 @ 6
299x5,5,5

3-3-0 Bench Press
55x6 @ 6
55x6 @ 6
55x6 @ 6
55x6 @ 6

DB Curl
35x10,10 @ 6
35x10,10 @ 6
35x10,10 @ 6
35x10,10 @ 6

1h 30m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 2 - Poor