Was at 300 3x5 squat 195 3x5 bench and 395 1x5 deadlift, now I'm back down to ~2 plates ~1 plate ~3 plates

What's the fastest programming to get my #s back in as short a time frame as possible? Gonna be eating 300-500kcals over maintenance a day, and going 6x a week.

Could I just do starting strength, 3 day As and 3 day Bs a week (alternate squat with deadlift for first movement)
Do that until atleast 3/2/4 plates, then switch to something with more rest days?


Also having a TON of trouble with my diet, can't meal prep (living in a hostel, there's 0 fridge space) also a celiac, and my dairy allergy is getting really bad too

Pm Tommy

Pm James he used to be a powerlifter

Ur threads r retarded
Afk

https://forums.d2jsp.org/topic.php?t=80428231&f=60

https://forums.d2jsp.org/topic.php?t=79964619&f=60

https://forums.d2jsp.org/topic.php?t=79333264&f=60

https://forums.d2jsp.org/topic.php?t=79407771&f=60

https://forums.d2jsp.org/topic.php?t=79444245&f=60

https://forums.d2jsp.org/topic.php?t=79458813&f=60

https://forums.d2jsp.org/topic.php?t=79397124&f=60

i could go on

This post was edited by Agent007 on Jan 30 2019 01:19pm

rly..

Do mon/tues/thurs/fri

Week 1:

Monday:
Bench 185 4x10
close grip 3x7 @ 155
tate press, brick press, DB tri extensions (basically a tricep blast) for 3 sets of 8, 12, 10
Tricep ropes 4x15
Single arm DB supersetting Kick backs 3x7
Incline DB 3x8 low and 3x8 high "partial than full reps"
DB flys 4x7
Plate press 3x15 supersetting with AMRAP pushups

Tues:
Deads 3x3 @405, 2x2 @ 415, deficit banded deads 2x6 @ 285
1 arm DB rows 4x8
Landmine rows 3x12
Lat pulldown supersetting with wide grip cable pulls 3x15
Lat pulldown supersetting with face pulls 4x12
EZ curl 3x8 dropset
One arm static curls "hold opposite arm that isn't curling @ 90 degrees" 4x6-8
Incline rear delt flys 3x10

Wed: REST

Thurs:
OHP 4x6 @ 120
Seated military behind the head 3x6
DB bench 3x10
Upright rows 3x12
Seated front/side raises 4x7
OH cable ext 4x12
Arnold press 3x8
Pull-ups supersetting with weighted dips 4x8
body weight dips 3x5, last rep do until failure

Fr:
Squat 4x6 @ 285 than AMRAP @ 265
Bulg. Split skwots 4x15
Wide goblet squat 3x12
Reverse hyper "if you have one, if not glute hammy raise or reverse leg curls" supersetted with box jumps for 3x12
DB RDL either 4x3 HEAVY AS FUCK or 4x8 with light/moderate weight "can also do regular if you'd prefer"
Close stance leg press 3x20

Felt generous on programming. Lmk if you like.

also, donate

Looks like too much accessory, I'm only looking to be able to hit 4 plate squat, 2.5 plate bench, and 5 plate dead in as little time as possible

needs more spandex and girth tbh

Gl rube