Smash Fuarking Weight

**RipCJ** · 08-26-2018, 07:07 AM

Sumo Deadlift
135x8
225x8
315x8
335x8
355x8
365x8 @ 7
385x8 @ 8
405x8 @ 9

TnG Bench Press
45x5,5
95x5
135x3
185x2
225x8
235x8 @ 7
245x8 @ 8
260x8 @ 9

RDL
135x12
185x12
225x15 @ 8
225x5
225x3

Notes
First time performing a sumo DL.

1:30

**RipCJ** · 08-26-2018, 06:25 PM

Bike
20:00

Pull-ups
BWx12,12,12,10,2

Ab Wheel Rollout
BWx9,9,9,7

Cable Extension
50x15
60x15,15,15,15

DB Curl
25x15/15, 15/15, 15/15

1:20

**RipCJ** · 08-27-2018, 05:40 PM

Squat
45x5,5
135x5
225x3
315x2
405x1
455x1
495x1 @ 7
515x1 @ 8
455x6 @ 9
410x6,5,5,1

Press
45x5,5
95x3
135x2
155x1
175x1
195x1 @ 7.5
200x1 @ 8
175x6 @ 8
180x6 @ 9
165x6,6,6

DB Incline
65x12
65x5
65x3

Notes
Squat was better than last week, but still not where I want to be (hit 540x1 @ 8 on 7/24). Miscounted on the last two backoff sets. Press was much better than last week.

2:10

**RipCJ** · 08-29-2018, 05:03 PM

Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
315x1
330x1
335x1 @ 8
295x6* @ 10
275x6
270x6
260x5

Deadlift
135x5
225x4
315x3
405x2
495x1
525x1 @ 8
460x6 @ 9.5
415x5,6,6

Leg Press
200x12
290x15
290x5,5,5,5,5
290x3

Notes
Decided to bench first because last week bench suffered after deadlift. I guess I really wore myself out early because I couldn’t complete the backoff sets - nor complete a reduced version of the backoff sets. Used the Rogue Ohio Power Bar for deadlift (have been using a DL bar). That definitely makes a difference. Was hoping for more on deadlift, but again, I think I wore myself out really early today.

2:35

**RipCJ** · 08-31-2018, 03:00 PM

Bike
21:00

Pull-ups
BWx12,12,12,1,1

Ab Wheel Rollout
BWx8,7,6,5

Cable Extension
60x15,15,15,15

BB Curl
45x15,15,15,15

1:20

**RipCJ** · 09-01-2018, 09:08 AM

High Bar Squat
45x5,5
135x5
185x3
225x3
275x2
315x6
335x6
355x6 @ 7
365x6 @ 8
385x6 @ 9
365x6

Incline Press
45x5,5
95x5
135x3
165x2
185x6
205x6
215x6
225x6 @ 7
235x6 @ 8
245x6 @ 9
230x6

Notes
Traveling and trained in a random commercial gym after being on a plane for six hours. Not sure if the plates used on incline press were accurate because that is quite a jump in strength given the circumstance.

1:30

**RipCJ** · 09-02-2018, 08:43 AM

Sumo Deadlift
135x5
225x4
315x3
365x2
405x6 @ 7
425x6 @ 8
445x6 @ 9
425x6

TnG Bench Press
45x5,5
95x5
135x3
185x2
225x1
255x6
265x6 @ 7
275x6 @ 8
285x6 @ 9
270x6

RDL
135x12
245x12 @ 8
245x5
245x3

Notes
Found a powerlifting gym to train at. Getting work done in a quality facility always improves performance.

1:35

**RipCJ** · 09-04-2018, 04:15 AM

Squat
45x5,5
135x5
225x3
315x2
405x1
455x1
495x1
520x1 @ 7
540x1 @ 8
500x3 @ 9
435x4,4,4,4

Notes
Another session at an out of town PL gym. Light on sleep and not the most optimal diet, but things felt great as I got under the bar. No time to complete the rest of the session - maybe later tonight after I get home (and sleep).

1:15

**RipCJ** · 09-08-2018, 12:24 PM

Press
45x5,5
95x5
135x3
175x2
205x1 @ 8
215x1 @ 9
225x0
190x4 @ 9
175x4,4,3,4

3ct Bench Press
45x5,5
95x5
135x3
185x2
205x8 @ 6
215x8 @ 7.5
220x8 @ 9
210x8,8

Notes
This is the rest of Monday's training session. I was feeling really strong and decided to go for 225 (the 215 and 225 sets were off program). Close. Not going to attempt 225 until I can get it for a single @ 8. I was getting really light headed and seeing stars during the press back off sets - racked the bar early (after the third rep) on the third set. You can see my reaction in the video.

1:50

**RipCJ** · 09-08-2018, 12:35 PM

Deadlift
135x5
225x4
315x3
405x2
495x1
525x1 @ 7
555x1 @ 9
515x1 @ 9
495x1 @ 9
405x4,4,4,4

Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
315x1 @ 8
290x4 @ 9
265x4,4,4,4

3-0-3 Tempo Squat
45x5,5
95x5
135x4

Notes
Overshot the RPE a bit on the top deadlift single. I think I wore myself out too much after that. 515 was supposed to be a set of four, but you can see I failed to get the bar off the ground on the first attempt - it was moving so slowly I thought it was overloaded. After poor bar speed on the 515 and 495 singles, I bumped the weight down more than expected. Bench press wasn't as strong as I hoped for. Quit on tempo squats.

2:25

**RipCJ** · 09-09-2018, 08:38 AM

Squat w/ Chains
45x5,5
45+120x5
135+120x3
225+120x2
315+120x1
335+120x1
355+120x1
365+120x1
375+120x1 @ 8
345+120x4 @ 8
330+120x4

TnG Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
285x1
295x1 @ 8
275x4 @ 8
265x4

CG Floor Press
45x5,5
95x5
135x4
185x8 @ 6
195x8 @ 7
205x8 @ 8
205x8,8

Notes
First time using chains. First time pressing from the floor. Elbows were sore so pressing strength was down.

2:20

**RipCJ** · 09-10-2018, 05:30 PM

Slingshot Bench Press
45x5,5
95x5
135x3
185x2
225x1
275x1
315x1
335x1
355x1
365x1 @ 7
375x1 @ 8
350x4 @ 9
335x4

Deadlift w/ Bands
135+110x5
225+110x4
315+110x3
365+110x2
405+110x1
425+110x1 @ 7
440+110x1 @ 8
405+110x4 @ 9
385+110x4

RDL
45x5,5
95x5
135x3
185x8 @ 6
200x8 @ 7
215x8 @ 8
215x8,8

Notes
Haven’t used the slingshot in 10 weeks. Bands were new.

2:20

**RipCJ** · 09-14-2018, 06:45 AM

Squat
45x5,5
135x5
225x4
315x3
405x2
455x1
495x1 @ 7
520x1 @ 8
480x4 @ 9
425x4,4,4,4

Press
45x5,5
95x5
135x3
165x2
195x1 @ 7
205x1 @ 8
190x4 @ 9
175x4,4,4,4

3ct Bench Press
45x5,5
95x5
135x3
185x8 @ 6
190x8 @ 7
195x8 @ 8
195x8,8,8

Notes
This was a long one. Top squat sets really looked like 520x1 @ 7 and 480x4 @ 8 after a second glance. I need to push myself harder with one month until USAPL Raw Nationals.

3:10

**JiP** · 09-15-2018, 05:41 AM

Great consistency recently mate. Sure to see some PRs in the future.

**RipCJ** · 09-15-2018, 08:31 AM

Deadlift
135x5
225x4
315x3
405x2
495x1
525x1 @ 7
550x1 @ 7.5
560x1 @ 9.5
475x4 @ 8.5
425x4,4,4,4

Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
315x1 @ 7
330x1 @ 8
305x4 @ 9.5
275x4,4,4,4

Notes
550 moved smooth AF, not sure what happened with 560. There was probably 8 minutes of rest between the two sets. Used new wrist wraps on bench press (SBD - firm - 1m). Felt like my wrists were in a cast.

2:25

**RipCJ** · 09-16-2018, 08:34 AM

Squat w/ chains
45x5,5
45+120x5
135+120x4
225+120x3
315+120x2
365+120x1
380+120x1
395+120x1
405+120x1
415+120x1
425+120x1 @ 8
395+120x4 @ 9
375+120x4,4

TnG Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
295x1
305x1
315x1 @ 8
295x4 @ 8
300x4 @ 9
285x4,4

CG Floor Press
45x5,5
95x5
135x4
165x3
195x8 @ 6
200x8 @ 7
205x8 @ 8
205x8,8,8

Notes
Adjusted the positioning of the chains from last week so nearly all the links were on the ground as I was in the bottom of the squat. Big increase (+50 on top single) from last week.

3:05

**RipCJ** · 09-18-2018, 07:04 AM

Deadlift w/ bands
135x5
135+110x4
225+110x3
315+110x2
405+110x1
425+110x1 @ 7
445+110x1 @ 8
415+110x4 @ 9
395x4,4

Slingshot Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
315x1
350x1 @ 7
365x1 @ 8
345x4 @ 9
330x4,4

Notes
Unracked a misloaded bar for the top single on slingshot (missing a 25 on one side) and corrected it and then attempted it immediately. If I had waited longer I probably could’ve hit 375-380x1 @ 8, which is what I was aiming for. Ditched RDLs because I knew I was going to have a long session tomorrow (today).

1:55

**RipCJ** · 09-19-2018, 07:12 PM

Squat
45x5,5
135x5
225x4
315x3
405x2
455x1
495x1
520x1 @ 7
545x1 @ 7.5
550x1 @ 8
500x4 @ 9
470x3,3,3,3

Press
45x5,5
95x5
135x3
165x2
195x1 @ 7
210x1 @ 8
200x3 @ 9
190x3,3,3

2ct Bench Press
45x5,5
95x5
135x3
185x6
205x6 @ 6
225x6 @ 7
240x6 @ 8
240x6,6

Notes
I attempted this session yesterday, but I only made it up to 455x1 (@ 8) on squat before I knew I would be better off waiting for the fatigue from 9/17 to dissipate. Really glad I did, because this was an excellent performance.

3:00

**RipCJ** · 09-21-2018, 06:00 PM

Deadlift
135x5
225x4
315x3
405x2
495x1 @ 6
520x1 @ 7
540x1 @ 8
500x3 @ 9
460x3,3,3,3

Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
315x1 @ 7
330x1 @ 8
315x3 @ 9
300x3,3,3

Beltless Squat
45x5,5
135x5
225x3
275x6 @ 6
295x6 @ 7
315x6 @ 8
315x6,6

Notes
This was tough. I dislike deadlift. Probably because I suck at deadlifting.

2:45

**RipCJ** · 09-23-2018, 10:55 AM

2ct Paused Squat
45x5,5
135x5
225x4
315x3
365x2
405x1
445x1 @ 7
455x1 @ 8
340x5,5,5,5,5

TnG Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1 @ 7
300x1 @ 8
245x5,5,5,5,5

Floor Press
45x5,5
95x5
135x4
185x6
205x6 @ 6
225x6 @ 7
245x6 @ 8
245x6,6

Notes
From last night. I was still pretty fatigued from 9/21. Shoulders and elbows were in rough shape, hence the drastic performance drop off on pressing movements.

2:35

**RipCJ** · 09-24-2018, 05:10 PM

2in Deficit DL
135x5
225x4
315x3
405x2
445x1
465x1 @ 7
485x1 @ 8
395x5,5,5,5,5

Pin Bench
45x5,5
95x5
135x4
185x3
225x2
275x1
295x1
315x1 @ 7
325x1 @ 8
265x5,5,5,5,5

2in Deficit SLDL
135x6
185x6
225x6
265x6 @ 6
275x6 @ 7
290x6 @ 8
290x6,6

Notes
Lots of sweat.

2:25

**JamesA1990** · 09-24-2018, 07:42 PM

Long time - checking in. Nice to see still going!

Seriously mirin that gym too

**RipCJ** · 09-26-2018, 04:24 PM

Squat
45x5,5
135x5
225x4
315x3
405x2
455x1
495x1
525x1 @ 7
545x1 @ 8
520x3 @ 9.5
470x3,3,3

Press
45x5,5
95x5
135x3
165x2
195x1 @ 7
210x1 @ 8
200x3 @ 8.5
195x3,3,3

2ct Bench Press
45x5,5
95x5
135x3
185x2
210x6 @ 6
230x6 @ 7
245x6 @ 8
245x6,6

Notes
Hip has been feeling a bit off, noticeably after supplement deadlift exercises. I felt a bit unstable as I locked out the heavier reps, but thankfully no issues. 545 looks more like @ 7 on camera. Press felt very strong - that’s two weeks in a row at 210, so next week will be 215.

2:45

**RipCJ** · 09-27-2018, 02:26 PM

Originally Posted by JamesA1990

Long time - checking in. Nice to see still going!

Seriously mirin that gym too

What’s good dude! Where are you logging your training these days? I miss following your cheekiness.

**RipCJ** · 09-29-2018, 01:54 PM

Deadlift
135x5
225x4
315x3
405x2
495x1
525x1 @ 7
555x1 @ 7.5
565x1 @ 8
505x3 @ 9
490x3,3,3

Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
315x1
335x1 @ 8
320x3 @ 9.5
305x3,3,3

Beltless Squat
45x5,5
135x5
225x3
280x6 @ 6
300x6 @ 7
320x6 @ 8
320x6,6

Notes
Started with my hips lower because I feel stronger that way. The excessive forward bar movement (on one side) is because of the uneven platform.

2:45

**RipCJ** · 09-29-2018, 08:58 PM

2ct Paused Squat
45x5,5
135x5
225x4
315x3
365x2
405x1
435x1 @ 7
465x1 @ 8
445x3 @ 9
420x3,3

TnG Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
295x1 @ 7
310x1 @ 8
300x3 @ 9
285x3,3

Floor Press
45x5,5
95x5
135x3
185x2
215x6 @ 6
235x6 @ 7
255x6 @ 8
255x6,6

Notes
Sweaty AF.

2:20

**RipCJ** · 10-03-2018, 07:19 PM

Squat
45x5,5
135x5
225x4
315x3
405x2
455x1
495x1 @ 7
525x1 @ 8
495x3 @ 9
480x3,3

Press
45x5,5
135x3
165x2
195x1 @ 8
195x2 @ 9
185x2,2

Notes
Fak. Not the performance I expected.

1:45

**RipCJ** · 10-03-2018, 07:21 PM

2ct Bench Press
45x5,5
95x5
135x3
185x2
215x6 @ 6
235x6 @ 7
250x6 @ 8
250x6,6

Notes
Remainder of the session from 10/1 after I left early.

0:35

**RipCJ** · 10-03-2018, 07:30 PM

Deadlift
135x5
225x4
315x3
405x2
495x1
530x1 @ 6.5
575x1 @ 8.5
525x3 @ 9
505x3,3

Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
315x1 @ 7
340x1 @ 8
335x2 @ 9
330x2,2

Beltless Squat
45x5,5
135x5
225x3
285x6 @ 6
305x6 @ 7
325x6 @ 8
325x6,6

Notes
Much better than Monday. Used a different platform than usual and that stopped the bar from rolling as much. Used a different bench than normal and the floor was rather slippery. Touched too low on a few of the reps, primarily on the top set with 340. Feeling strong, though.

2:25

**RipCJ** · 10-05-2018, 05:37 PM

2ct Paused Squat
45x5,5
135x5
225x4
315x3
365x2
405x1
435x1 @ 7
470x1 @ 8
455x3 @ 9
435x3,3

TnG Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
315x1 @ 7
335x1 @ 7.5
340x1 @ 8
325x3 @ 8.5
310x3,3

Floor Press
45x5,5
95x5
135x3
185x2
225x6 @ 6
245x6 @ 7
265x6 @ 8
265x6,6

Notes
Much better performance with a day off between paused and TnG.

2:25

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