Smash Fuarking Weight

[RipCJ]

Welcome back.

Thanks, Vic. It's nice to be back.

Looks good man, fall/winter bulk sounds good

I expect great things from you

Thanks, Brandon. A lot of food still left to eat.

Glad to see the workouts coming in! The poundages will return and the body weight will shoot back up soon. Keep up the hard work.

Thanks, Mike.

Good first workout back. I wonder if you'll be sore.

Thanks, Matt. I won't be sore, since I started hitting the weights last week, but today was my first "real" workout.

Subbed.

Nice to have you on board, Farley.

Hey CJ! Keep it up! Hit everything hard!! SHUT UP AND TRAIN!

You're numbers are gonna shoot right back up. You'll get those goals and pass them in no time.

Good luck and stay consistent

Thanks for the kind words, PokLim.

Must of felt good after all that time off, huh?

Yeah, it felt awesome to truly be back in the gym. I can't wait to make some serious progress.

Welcome back in the fold, CJ!

In how many weeks do you predict to hit your old maxes? After my 4 month layoff I targeted my former 5RM's for week 6 and that seemed to work well for me.

Thanks, Tim. I haven't really mapped out how long it will take me to hit my old maxes, but probably more than 6 weeks. I have a lot of ground to cover, so hopefully no more than 8 weeks.

[Arlecchino]

Is this a chat thread or something?

[MuscleMan009]

What days do you work out CJ?

[bango skank]

Is this a chat thread or something?

a/s/l?

[MuscleMan009]

Thanks for stopping by everyone. Tomorrow will be my first "real" day back, so I will be following Tue/Thu/Sat for my sessions.

How did I miss this! =O

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.

Sounds good man, you can only go up from here. I'm looking forward to seeing the progress.


Reps for every new pr =]

[RipCJ]

SQUAT:
45 x 5
45 x 5
85 x 5
120 x 5
120 x 5
120 x 5

PRESS:
45 x 5
45 x 5
65 x 5
65 x 5
65 x 5

POWER CLEAN:
45 x 5
45 x 5
65 x 5
65 x 5
65 x 5

WEIGH-IN:
148 lbs

COMMENTS:
I need to get a pair of shoes to workout in, NIKE's are definitely not helpful. Squats went up fast, and I felt my pulling speed for power cleans was much stronger, but I guess that could be since I'm using a low amount of weight.

[no_one089]

Looks good man, glad to see your doing powercleans

[bango skank]

Looks good man, glad to see your doing powercleans

x2!

[bluedot]

I saw that you said you need to bulk again. You might want to factor that into your goals, as long as you have numerical goals for the others. Nice work so far man.

[MuscleMan009]

SQUAT:
45 x 5
45 x 5
85 x 5
120 x 5
120 x 5
120 x 5

PRESS:
45 x 5
45 x 5
65 x 5
65 x 5
65 x 5

POWER CLEAN:
45 x 5
45 x 5
65 x 5
65 x 5
65 x 5

WEIGH-IN:
148 lbs

COMMENTS:
I need to get a pair of shoes to workout in, NIKE's are definitely not helpful. Squats went up fast, and I felt my pulling speed for power cleans was much stronger, but I guess that could be since I'm using a low amount of weight.

looks good bro, I was going to suggest to use a 3 rep range instead of 5s for the power cleans, but then i remembered you're doing rippetoes..

[bango skank]

Yeah, on PC's once the weight gets more challenging switch to 5x3.

[JayZyzz]

SQUAT:
45 x 5
45 x 5
85 x 5
120 x 5
120 x 5
120 x 5

PRESS:
45 x 5
45 x 5
65 x 5
65 x 5
65 x 5

POWER CLEAN:
45 x 5
45 x 5
65 x 5
65 x 5
65 x 5

WEIGH-IN:
148 lbs

COMMENTS:
I need to get a pair of shoes to workout in, NIKE's are definitely not helpful. Squats went up fast, and I felt my pulling speed for power cleans was much stronger, but I guess that could be since I'm using a low amount of weight.

As long as your making progress, the weight does not matter bro.
CJ, do you feel the power cleans really working your traps?

[PokLim]

Hey CJ. Workout look solid for a 2nd workout. Keep it up and keep moving forward. You can only go forward from here man.

I expect those lifts to be back in the 200's soon.

[Arlecchino]

I need to get a pair of shoes to workout in, NIKE's are definitely not helpful. Squats went up fast, and I felt my pulling speed for power cleans was much stronger, but I guess that could be since I'm using a low amount of weight.

Good job, and yes, get better shoes.

Do you pull in a single movement or do you re-bend?

[RipCJ]

Looks good man, glad to see your doing powercleans

Thanks, Brandon. I've been doing power cleans for a decent amount of time now.

x2!

Thanks, Tim.

I saw that you said you need to bulk again. You might want to factor that into your goals, as long as you have numerical goals for the others. Nice work so far man.

I'd like to reach 165-170 lbs and consistently stay up there.

looks good bro, I was going to suggest to use a 3 rep range instead of 5s for the power cleans, but then i remembered you're doing rippetoes..

Thanks, Matt. I will eventually change them to 5x3 when the weight gets heavier.

As long as your making progress, the weight does not matter bro.
CJ, do you feel the power cleans really working your traps?

The traps are definitely worked a ton, and I feel forearms are as well. While the bar is in the rack position, all I see are veins in my forearms.

Hey CJ. Workout look solid for a 2nd workout. Keep it up and keep moving forward. You can only go forward from here man.

I expect those lifts to be back in the 200's soon.

Thanks, PokLim. Squats and deadlifts will definitely be up there soon.

Good job, and yes, get better shoes.

Do you pull in a single movement or do you re-bend?

I'm not sure what you mean by that. Please explain.

[liftingbuddy1]

Nice work today. Those Squats will bounce right back. Every workout counts, so keep at it!

Mike

[Arlecchino]

I'm not sure what you mean by that. Please explain.

There are two distinct styles of pulling on the quick lifts. The first is a continuous single pull, and the second is a 1st pull/2nd pull, where, during the pull, once the bar clears the knees the knees are re-bent and a jump/2nd effort imparts more velocity to the bar.

[RipCJ]

Nice work today. Those Squats will bounce right back. Every workout counts, so keep at it!

Thanks, Mike. The only true way to get those lifts up is time.

There are two distinct styles of pulling on the quick lifts. The first is a continuous single pull, and the second is a 1st pull/2nd pull, where, during the pull, once the bar clears the knees the knees are re-bent and a jump/2nd effort imparts more velocity to the bar.

I think I follow the latter. I will do a small jump, or no jump if the weight is light.

[RipCJ]

SQUAT:
45 x 5
45 x 5
85 x 5
125 x 5
125 x 5
125 x 5

BENCH PRESS:
45 x 5
45 x 5
65 x 5
90 x 5
90 x 5
90 x 5

DEADLIFT:
145 x 5

WEIGH-IN:
148.5 lbs

COMMENTS:
I haven't been eating that much lately, never really had the time. I'm going to start having my protein drinks again, consistently. Squats felt light, and I had less than two minute rest intervals for all of my sets today. I like having a session on Saturday, since the gym is completely empty.

[JayZyzz]

SQUAT:
45 x 5
45 x 5
85 x 5
125 x 5
125 x 5
125 x 5

BENCH PRESS:
45 x 5
45 x 5
65 x 5
90 x 5
90 x 5
90 x 5

DEADLIFT:
145 x 5

WEIGH-IN:
148.5 lbs

COMMENTS:
I haven't been eating that much lately, never really had the time. I'm going to start having my protein drinks again, consistently. Squats felt light, and I had less than two minute rest intervals for all of my sets today. I like having a session on Saturday, since the gym is completely empty.

Protein shakes are good for getting those calories up (depending on what you mix them with). Everything looks good, coming along nicely, you'll break your previous lifts in no time, CJ.

[MuscleMan009]

SQUAT:
45 x 5
45 x 5
85 x 5
125 x 5
125 x 5
125 x 5

BENCH PRESS:
45 x 5
45 x 5
65 x 5
90 x 5
90 x 5
90 x 5

DEADLIFT:
145 x 5

WEIGH-IN:
148.5 lbs

COMMENTS:
I haven't been eating that much lately, never really had the time. I'm going to start having my protein drinks again, consistently. Squats felt light, and I had less than two minute rest intervals for all of my sets today. I like having a session on Saturday, since the gym is completely empty.

nice man seems like you're making some progress...

I like going in on saturdays too cause during the week I'm usually really tired from school and what not so on the weekends I get like 12 hours of sleep and just go to the gym and kill it

[no_one089]

Good job bro, I agree about Staurdays!

O and weight gainer ftw:P I get 50-60g of protein and 500-600 cals with it

[ChaseT]

Good to see you back at it.

[RipCJ]

Protein shakes are good for getting those calories up (depending on what you mix them with). Everything looks good, coming along nicely, you'll break your previous lifts in no time, CJ.

Thanks, Johnny. I think I will start having them this Monday. I usually had them twice a day, but I think I might want to try three times this time around just for a test. After I get home from school, before workout, and after workout.

nice man seems like you're making some progress...

I like going in on saturdays too cause during the week I'm usually really tired from school and what not so on the weekends I get like 12 hours of sleep and just go to the gym and kill it

Thanks, Matt. I will resume going back to my normal time of 6-7ish. The only time I will have a session right in the middle of the day is Saturday, but I'm alright with that due to the gym being empty.

Good job bro, I agree about Staurdays!

O and weight gainer ftw:P I get 50-60g of protein and 500-600 cals with it

Thanks, Brandon. How often do you take that?

Good to see you back at it.

Thanks for stopping by, Chase. Nice to see you.

[BaFtub]

Already making progress

Dont worry Im always here ghosting :P

I miss Rippetoes aha. I was debating to venture on a 5x5 program this winter.. But Ill wing it and do my thing 'till it stagnates.

Whatre you weighing right now? And what's the diet looking like?

[bango skank]

COMMENTS:
I haven't been eating that much lately, never really had the time. I'm going to start having my protein drinks again, consistently. Squats felt light, and I had less than two minute rest intervals for all of my sets today. I like having a session on Saturday, since the gym is completely empty.

Looks good man. I can't emphasize enough though how important diet is on a program like this... and I know you know that... but I'll make my point anyways.

even if you're short on time, arrangements can easily be made for food on the run. peanuts, cashews, almonds, beef jerky, cans of tuna, and apples are all easily transported. Even milk can be taken with you... when I did GOMAD I carried 2 thermoses of milk with me everyday to work... and they held about a 1/2 gallon combined. As far as fast food, I know McDonalds and Wendy's both offer an assortment of chicken breast salads, but Subway wins the prize there. They don't charge for extra veggies, so get a big chicken breast spinach salad, load on the veggies, and top it off with some bacon and olive oil. Wendy's chili is a good choice too. Wendy's also carries little packs of sliced almonds that you can request at no additional charge. Add them to your salad or mix em into your chili, they're way better than croutons or crackers.

Whey is all well and good, but I wouldn't rely on it for any more than 50 grams of your daily protein. And so called "weight gainers," are all crap. Rely on real food.

Like I said, you already know this stuff, but now more than ever maintaining a balanced nutrition is the trump card that you need to play as often as you can.

If you want I can e-mail you a recipe book with really simple protein packed meals that are quick and mobile.

[no_one089]

I take it after workout and sometimes before bed. On rest days is when I take it before bed.

[tund3]

very similar situation to me, if not almost identical. Took a lot of time off, lost a lot of weight, and have just started back on the rippetoe program

check out my journal when you get a chance
sub'd

[RipCJ]

Already making progress

Whatre you weighing right now? And what's the diet looking like?

Thanks, Brett. Just check my latest workout, I always have a weigh-in.

Looks good man. I can't emphasize enough though how important diet is on a program like this... and I know you know that... but I'll make my point anyways.

Thanks for taking the time to make that great post, Tim.

I take it after workout and sometimes before bed. On rest days is when I take it before bed.

Why not take it twice everyday, but spread it out through the day just to get those extra calories?

very similar situation to me, if not almost identical. Took a lot of time off, lost a lot of weight, and have just started back on the rippetoe program

check out my journal when you get a chance
sub'd

From what I can tell, you made too big of jumps between increasing the lifts. You shouldn't be missing reps within the first few weeks of the program.

[no_one089]

Because then I'll be pooping all day