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  1. #4231
    Registered User RipCJ's Avatar
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    Monday, 9/28/20

    Ab Wheel
    BWx25,26,27
    SFW
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  2. #4232
    Registered User RipCJ's Avatar
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    Monday, 9/28/20

    Wide Stance Squat
    45x10,10
    135x6,6
    225x6
    275x6
    315x6
    345x6
    365x6
    385x6
    403x6 @ 7
    420x6 @ 8
    435x6 @ 8.75

    Spoto Bench Press
    45x6,6
    95x6
    135x6
    175x6
    215x6
    235x6
    250x6 @ 7.5
    258x6 @ 8
    263x6 @ 9

    Low Incline DB Press
    30x8
    40x8
    50x8
    60x8
    70x8
    80x8 @ 6
    90x8 @ 7
    95x8 @ 8

    2h 30m
    sRPE = 7
    SFW
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  3. #4233
    Registered User RipCJ's Avatar
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    Tuesday, 9/29/20

    Ab Wheel
    BWx30,30,21
    SFW
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  4. #4234
    Registered User RipCJ's Avatar
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    Thursday, 10/1/20

    Stiff Leg Deadlift
    45x10,10
    135x6,6
    225x6
    315x6
    365x6
    390x6
    405x6
    420x6 @ 7
    435x6 @ 8
    450x6 @ 9

    Close Grip Pin Bench Press
    45x6,6
    95x6
    135x6
    185x6
    225x6 @ 7
    230x6 @ 8.5
    235x6 @ 8
    240x6 @ 9

    Wide Grip Romanian Deadlift
    45x8,8
    95x8
    135x8
    185x8
    225x8 @ 6
    245x8 @ 7
    265x8 @ 8

    Pull-ups
    BWx18,14,14,10

    Barbell Curl
    45x12
    65x12
    75x12,10,10,10

    2h 30m
    sRPE = 7.5
    SFW
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  5. #4235
    Registered User RipCJ's Avatar
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    Saturday, 10/3/20

    Squat
    45x5,5
    135x5,5
    225x5
    275x5
    315x5
    365x5
    405x5
    430x5 @ 7
    450x5 @ 8
    470x5 @ 9
    428x5

    Bench Press
    45x5,5
    95x5
    135x5
    185x5
    215x5
    233x5
    248x5 @ 7
    258x5 @ 8
    270x5 @ 9
    245x5,5

    Dips
    BWx26,21,21,15

    2h 25m
    sRPE = 7
    SFW
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  6. #4236
    Registered User RipCJ's Avatar
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    Sunday, 10/4/20

    Deadlift
    45x10,10
    135x5,5
    225x5
    315x5
    405x5
    455x5
    490x5 @ 7
    510x5 @ 8
    530x5 @ 9
    480x5

    Pin Press @ Shoulder
    45x8,8
    85x8,8
    125x8
    138x8 @ 6.5
    143x8 @ 7.5
    145x8 @ 8
    148x8 @ 8
    150x8 @ 8

    2h 30m
    sRPE = 7.5
    SFW
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  7. #4237
    Registered User RipCJ's Avatar
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Monday, 10/5/20

    TnG Bench Press
    45x6,6
    95x6
    135x6
    175x6
    215x6
    245x6
    260x6 @ 7
    273x6 @ 8
    278x6 @ 9
    258x6

    Narrow Stance High Bar Squat
    45x8,8
    95x8
    135x8
    185x8
    225x8
    265x8
    295x8
    305x8 @ 6
    315x8 @ 7
    325x8 @ 7.5
    330x8 @ 8
    335x8 @ 8

    2h 05m
    sRPE = 7.5
    SFW
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  8. #4238
    Registered User RipCJ's Avatar
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Wednesday, 10/7/20

    Wide Stance Squat
    45x6,6
    135x6,6
    225x6
    275x6
    315x6
    365x6
    405x6 @ 7
    425x6 @ 7.5
    455x6 @ 9
    423x6

    Spoto Bench Press
    45x6,6
    95x6
    135x6
    185x6
    225x6
    250x6 @ 7
    260x6 @ 8
    265x7 @ 10
    245x6

    2h 30m
    sRPE = 7
    SFW
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  9. #4239
    Registered User RipCJ's Avatar
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    Thursday, 10/8/20

    Low Incline DB Bench Press
    30x8
    40x8
    50x8
    60x8
    70x8
    80x8 @ 6
    90x8 @ 7
    95x8 @ 7.5
    100x8 @ 8
    100x9 @ 8.5

    Pull-ups
    BWx20,12,15,15

    1h 05m
    sRPE = 7
    SFW
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  10. #4240
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Friday, 10/9/20

    Stiff Leg Deadlift
    45x6,6
    135x6,6
    225x6
    315x6
    365x6
    405x6
    425x6 @ 7
    440x6 @ 8
    458x6 @ 8.75
    425x6

    Close Grip Pin Bench Press
    45x6,6
    95x6
    135x6
    175x6
    205x6
    225x6 @ 7
    233x6 @ 8
    243x6 @ 10
    233x6

    Wide Grip Romanian Deadlift
    45x8,8
    95x8
    135x8
    185x8
    230x8 @ 6
    250x8 @ 7
    270x8 @ 7.5
    275x8 @ 7.75
    280x13 @ 8

    2h 30m
    sRPE = 7.5
    SFW
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  11. #4241
    Registered User RipCJ's Avatar
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    Saturday, 10/10/20

    Squat
    45x5,5
    135x5,5
    225x5
    315x5
    365x5
    405x5
    435x5 @ 7
    455x5 @ 7.5
    485x5 @ 9
    440x5,5

    Bench Press
    45x5,5
    95x5
    135x5
    185x5
    225x5
    250x5 @ 6.5
    265x5 @ 8
    273x5 @ 8.5
    253x5,5,5

    Dips
    BWx30,26,23,17,17

    2h 50m
    sRPE = 7
    SFW
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  12. #4242
    Registered User RipCJ's Avatar
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Sunday, 10/11/20

    Deadlift
    45x10,10
    135x5,5
    245x5
    335x5
    425x5
    460x5 @ 7
    495x5 @ 7.5
    515x5 @ 8.75
    468x5,5

    Pin Press @ Shoulder
    45x8,8
    65x8
    85x8
    105x8
    120x8
    135x8 @ 6.5
    143x8 @ 7
    148x8 @ 8
    150x8 @ 8
    153x8 @ 8
    153x8 @ 8.5

    Pull-ups
    BWx17,13,9

    2h 30m
    sRPE = 8
    SFW
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  13. #4243
    Registered User RipCJ's Avatar
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    Tuesday, 10/13/20

    TnG Bench Press
    45x6,6
    95x6
    135x6
    185x6
    225x6
    245x6
    263x6 @ 7
    275x6 @ 8
    283x6 @ 9
    263x6,6

    Narrow Stance High Bar Squat
    45x8,8
    95x8
    135x8
    185x8
    225x8
    275x8
    310x8 @ 6.5
    320x8 @ 7
    328x8 @ 7.5
    333x8 @ 7.5
    338x8 @ 7.5
    343x8 @ 8

    2h 00m
    sRPE = 8
    Last edited by RipCJ; 10-22-2020 at 06:06 AM.
    SFW
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  14. #4244
    Registered User RipCJ's Avatar
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    Originally Posted by RipCJ View Post
    10/14/08

    SQUAT:
    45 x 5
    45 x 5
    85 x 5
    115 x 5
    115 x 5
    115 x 5

    BENCH PRESS:
    45 x 5
    45 x 5
    65 x 5
    85 x 5
    85 x 5
    85 x 5

    DEADLIFT:
    135 x 5

    WEIGH-IN:
    148 lbs

    COMMENTS:
    It was nice to have a "real" workout after all of that time off. I'm looking forward to making some definite progress in the weeks to come. The only thing I'm disappointed in was my weight loss. Guess it's time to bulk up again.
    Originally Posted by RipCJ View Post
    10/14/09

    SQUAT:
    140 x 5
    140 x 5
    140 x 5

    PRESS:
    65 x 5
    65 x 5
    65 x 5

    CHIN-UP:
    B/W x 10
    B/W x 8
    B/W x 7

    WEIGH-IN:
    153 lbs

    COMMENTS:
    I am still very sore from Monday. No power cleans as of yet, but I may add them back in in maybe a month or so.

    0:45
    Originally Posted by RipCJ View Post
    10/13/10

    SQUAT:
    210 x 5
    210 x 5

    PRESS:
    127.5 x 5

    CHIN-UP:
    B/W x 13
    B/W x 10
    B/W x 8

    WEIGH-IN:
    169 lbs

    COMMENTS:
    Squats felt heavy. Belted up for press.

    0:40
    Originally Posted by RipCJ View Post
    10/14/11

    SQUAT:
    380 x 5

    BENCH PRESS:
    225 x 5

    DEADLIFT:
    405 x 3

    WEIGH-IN:
    194 lbs

    COMMENTS:
    Felt great tonight.

    0:50
    Originally Posted by RipCJ View Post
    10/14/12

    SQUAT:
    325 x 5
    325 x 5

    PRESS:
    175 x 0
    135 x 8

    CHIN-UP:
    B/W + 45 x 8
    B/W + 45 x 8
    B/W + 45 x 7

    DECLINE SIT-UP:
    B/W + 35 x 15
    B/W + 35 x 15
    B/W + 35 x 15

    WEIGH-IN:
    186.5 lbs

    COMMENTS:
    Do not know what is going on with press. Have not made any progress in months. Did not eat much this weekend, so that is why my weight is down.

    0:55
    Originally Posted by RipCJ View Post
    Five years ago I started this journal. I figured it would be an appropriate time to give an update. I have been consistently lifting still, following the body part split that I posted above on 8/13. I have made some minor tweaks, but it is still pretty much the same. All of the people around me have been saying I have looking A LOT bigger, so I guess it is working. I also have been getting a little stronger as well. I pulled 500 x 3 last week and my top PR is 525 x 3, but belted. All of my pulling has been beltless. I have also repped 405 for 15ish. I have front squatted 315 for around 5, but lately I have been feeling weak with that. My biggest accomplishments from last week was repping 100s on incline DB press for 10. I could easily use more, and a lot more than that on flat DB press, but 100 is the highest they go.

    I have not given up powerlifting and will one day go back, but I have really enjoyed the change in my training the past two and a half months.
    Originally Posted by RipCJ View Post
    10/13/14

    Front squat 255x5x3
    DB press 50x10, 70x10, 75x4, 85x7,7,5
    DB laterals 30x11/11,11/11,9/11
    BTN press 105x8x3

    Started this journal 6 years ago. Wow!
    Originally Posted by RipCJ View Post
    10/13/15

    Deadlift
    455 x 8

    Pull-ups
    BW x 16,12,10,10,8

    BB Curl
    105 x 5,5,5,5,4

    Sit-ups
    BW+10 x 20,19,13

    Notes
    Started this journal 7 years ago today. Time flies.
    Originally Posted by RipCJ View Post
    10/12/16

    Squat
    45x5,5
    95x5
    135x5
    185x5
    225x5,5,5

    Bench Press
    45x5,5
    95x5
    135x5
    185x5,5,5

    Deadlift
    135x5
    185x5
    225x5
    275x5
    315x5

    Dips
    BWx20,20,20,20,20

    Notes
    This journal began 8 years ago and it is time to make a drastic life change. My consistency has been absolutely terrible since March 2016. The only thing I've consistently done in that timeframe is take week+ long hiatuses from the weights and set myself back from any progress I gained. My physique was phenomenal up until March and I got somewhat strong up until early August. I've noticed over the past year or so once I get some momentum I just seem to stop and switch to something else. I can severely notice the difference in the mirror and overall how I feel about my depleting body and already depleted strength. I'm not sure where I'm going with this but I absolutely need to get in a good few months of consistent training with the novice SS template to build my body and strength back up.

    1:10
    182.7
    Originally Posted by RipCJ View Post
    Hello there! Appreciate the kind words. I don't believe you used to post in here, but I definitely remember your username. Oddly enough, tomorrow will mark 9 years for this journal.
    Originally Posted by RipCJ View Post
    10/13/17

    Squat
    45x5,5
    95x5
    135x3
    185x3
    225x2
    275x2
    315x1
    365x1
    405x1
    440x1
    480x3

    Bench Press
    45x5,5
    95x5
    135x3
    185x2
    225x1
    265x1
    302.5x3

    Deadlift
    135x5
    225x3
    315x2
    395x3

    Back Extensions
    BWx15,15,15

    Sit-ups
    BWx15,15,15

    Notes
    Can match a PR with 485x3 next week. Belted up for deadlift.

    1:30
    193.0
    Originally Posted by RipCJ View Post
    10/13/18 - USAPL Raw Nationals

    Squat
    242.5 / 534
    252.5 / 556
    252.5 / 556


    Bench Press
    150 / 330
    155 / 341
    160 / 352


    Deadlift
    252.5 / 556
    262.5 / 578
    267.5 / 589

    Notes
    First off, I started this journal 10 years ago. Wow. Not bad considering I stopped consistent barbell training for nearly 4 years during that time span.

    Second off, first time on the national stage. Also, first time bombing out of a meet (on my best lift nonetheless).

    I agree with the missed lift on my first squat attempt - racked the bar early. I couldn’t hear the judge and forgot to look up at his hand signal, so I take complete responsibility for that. The bar speed was great for an opener, probably @ 7, which was expected. Even though I missed the lift, I knew strength wasn’t the issue so I kept to the plan and increased by 10kg. Knees were called as soft for the second and third attempts, but I disagree completely. I couldn’t hyperextend or exaggerate locked out knees any more by the third attempt. The announcers and others working the event were shocked, just as I was. I’ll have a video up at some point, so any followers (does anyone still read this?) can give their input. I was internally fuming for a hot minute, but knew there was nothing I could do. Laughed off the fact that I flew across the country and shelled out nearly a thousand dollars only to get very questionable calls on my best and most confident lift. I was planning to work up to 265 / 584, and based on the @ 8 bar speed on my second attempt, that would’ve been a seemingly sure thing.

    Put my emotions aside and moved on. Total wasn’t going to count for anything, but I wasn’t going to leave. Ended up going 6/6 for the rest of the day. Strength was down a bit on bench press and deadlift, but I was able to come away with three competition PRs. Looking at my third deadlift attempt the morning after, I think I could’ve gotten another 5kg (600). I have no doubt I’m good for 360+ and 610+ in a better scenario.
    Originally Posted by RipCJ View Post
    10/14/19

    2” Deficit Deadlift
    135x3,3
    225x3
    315x3
    365x3
    405x3
    430x3
    455x3 @ 7
    475x3 @ 8
    490x3 @ 9
    465x3,3

    Slingshot Bench Press
    45x10,10
    135x3
    225x3
    275x3
    295x3
    315x3 @ 7
    335x3 @ 8
    345x3 @ 9
    330x3,3

    Stiff Leg Deadlift
    135x6,6
    185x6
    225x6
    265x6
    305x6 @ 7
    325x6 @ 7.5
    325x6 @ 8
    325x6 @ 8

    2:25
    sRPE = 7
    12 years
    SFW
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    Wednesday, 10/14/20

    Spoto Bench Press
    45x6,6
    95x6
    135x6
    185x6
    225x6
    253x6 @ 7
    260x6 @ 8
    268x6 @ 9
    250x6,6,6

    Low Incline DB Press
    30x8
    45x8
    60x8
    75x8
    85x8 @ 6
    90x8 @ 7
    95x8 @ 8.5
    90x8 @ 8.5
    85x8 @ 8.5
    80x8 @ 8

    1h 45m
    sRPE = 8
    SFW
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    Thursday, 10/15/20

    Wide Stance Squat
    45x6,6
    135x6,6
    225x6
    275x6
    315x6
    365x6
    395x6
    410x6 @ 7
    428x6 @ 7.5
    458x6 @ 9
    425x6,6

    1h 40m
    sRPE = 8
    SFW
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    Saturday, 10/17/20

    Stiff Leg Deadlift
    45x6,6
    135x6,6
    225x6
    315x6
    365x6
    405x6
    430x6 @ 7
    445x6 @ 7.5
    465x6 @ 9
    433x6,6

    Close Grip Pin Bench Press
    45x6,6
    95x6
    135x6
    185x6
    205x6
    228x6 @ 7
    235x6 @ 8
    245x6 @ 9
    228x6,6,6

    Wide Grip Romanian Deadlift
    45x8,8
    95x8
    135x8
    185x8
    225x8
    245x8
    265x8 @ 6
    285x8 @ 7
    300x8 @ 7.5
    305x8 @ 8
    305x8 @ 8
    305x8 @ 8

    3h 50m
    sRPE = 8
    SFW
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    Sunday, 10/18/20

    Ab Wheel
    BWx30,25
    SFW
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    Monday, 10/19/20

    Squat
    45x10,10
    135x5,5
    225x5
    315x5
    365x5
    405x5
    430x5
    450x5 @ 7
    470x5 @ 7.5
    495x5 @ 9
    450x5,5,5

    Bench Press
    45x5,5
    95x5
    135x5
    185x5
    225x5
    240x5
    255x5 @ 7
    265x5 @ 7.5
    278x5* @ 10
    243x5,5,5,5

    3h 35m
    sRPE = 8.5
    SFW
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    Registered User RipCJ's Avatar
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    Tuesday, 10/20/20

    Deadlift
    45x10,10
    135x5,5
    225x5
    315x5
    365x5
    405x5
    435x5
    465x5
    490x5 @ 7
    525x5 @ 8
    538x5 @ 9.5
    480x5,5,5

    Pin Press @ Shoulder
    45x8,8
    85x8
    125x8
    135x8 @ 6
    143x8 @ 7
    150x8 @ 8
    150x8 @ 8
    150x8 @ 8
    150x8 @ 8.5
    140x8 @ 8
    140x8 @ 8

    3h 10m
    sRPE = 7.5
    SFW
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    Thursday, 10/22/20

    TnG Bench Press
    45x6,6
    95x6,6
    135x6
    185x6
    225x6
    245x6
    265x6 @ 7
    275x6 @ 8
    285x6 @ 9
    265x6,6,6

    Narrow Stance High Bar Squat
    45x8,8
    95x8
    135x8
    185x8
    225x8
    275x8
    295x8
    315x8 @ 6
    333x8 @ 7
    348x8 @ 7.5
    350x8 @ 7.5
    355x8 @ 8
    355x9 @ 8

    2h 20m
    sRPE = 8
    SFW
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    Friday, 10/23/20

    Spoto Bench Press
    45x6,6
    95x6
    135x6
    185x6
    225x6
    240x6
    255x6 @ 7
    265x6 @ 8
    273x6 @ 9
    255x6,6,6

    Low Incline DB Press
    40x8
    50x8
    60x8
    70x8
    80x8 @ 6
    90x8 @ 7
    95x8 @ 8
    95x8 @ 9
    90x7 @ 10
    80x8 @ 8

    Pull-ups
    BWx15,12,10

    2h 15m
    sRPE = 7.5
    SFW
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    Sunday, 10/25/20

    Wide Stance Squat
    45x6,6
    135x6,6
    225x6
    315x6
    365x6
    395x6
    413x6 @ 7
    435x6 @ 8
    460x6 @ 9
    428x6,6
    420x6

    Close Grip Pin Bench Press
    45x6,6
    95x6
    135x6
    185x6
    208x6
    230x6 @ 7
    238x6 @ 8
    248x6 @ 8.75
    230x6,6,6

    Dips
    BWx40,28,18

    Barbell Curl
    45x12
    65x12
    80x12,12,12,12

    3h 20m
    sRPE = 7
    SFW
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    You're an unstoppable machine. Looking forward to seeing your next competition results, whenever that may be.
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    Monday, 10/26/20

    Stiff Leg Deadlift
    45x10,10
    135x6,6
    225x6
    275x6
    315x6
    365x6
    405x6
    420x6
    435x6 @ 6.5
    455x6 @ 8
    470x7 @ 9
    438x6,6,6

    1h 25m
    sRPE = 8
    SFW
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    Thursday, 10/29/20

    Squat
    45x5,5
    135x5,5
    225x5
    315x5
    365x5

    High Pin Squat
    135x8
    185x8
    225x8,8,8

    Bench Press
    45x5,5
    95x5
    135x5
    185x5
    225x5
    245x5 @ 7
    260x5 @ 8
    275x5 @ 9

    Barbell Curl
    45x12
    65x12
    85x12,12,12

    1h 45m
    sRPE = 7.5

    Dealing with some groin pain while in a weighted full squat position. Will work with reduced ROM for now and lower the pins over time.
    SFW
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    Friday, 10/30/20

    Deadlift
    45x10,10
    135x5,5
    225x5
    315x5
    365x5
    405x5
    455x5
    478x5
    498x5 @ 7
    520x5 @ 8
    543x6 @ 9

    Pin Press @ Shoulder
    45x8,8
    85x8
    115x8
    135x8 @ 7
    145x8 @ 8
    155x9 @ 9

    Barbell Curl
    45x12
    65x12
    85x12,12,12

    2h 30m
    sRPE = 7
    SFW
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  28. #4258
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    Using wide stance squats as an accessory movement is a new thing for you right? Maybe you went a bit heavy there. My adductors get shot to hell from squatting with a wide stance. Sounds like you are managing it appropriately/intelligently though.
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    Saturday, 10/31/20

    Ab Wheel
    BWx20,20,20
    SFW
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    Sunday, 11/1/20

    TnG Bench Press
    45x6,6
    95x6,6
    135x6
    185x6
    215x6
    235x6
    255x6
    268x6 @ 7
    280x6 @ 8
    290x6 @ 9.5

    Narrow Stance High Bar High Pin Squat
    45x8,8
    95x8
    135x8
    185x8
    225x8
    265x8
    290x8
    315x8
    330x8 @ 6.5

    Pull-ups
    BWx21,12,12,9

    Barbell Curl
    45x12
    65x12,12,12,12

    2h 05m
    sRPE = 7
    SFW
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