Smash Fuarking Weight

**RipCJ** · 08-21-2020, 12:23 PM

Close Grip Bench Press
45x8,8
95x8
135x8
175x8
205x8 @ 6
220x8 @ 7
228x8 @ 8
230x8 @ 8

3ct Paused Front Squat
45x10,10
95x10
135x10
160x10 @ 6
175x10 @ 7
185x10 @ 8
185x10 @ 8.5

Pull-ups
BWx13

1h 50
sRPE = 8

**RipCJ** · 08-21-2020, 12:24 PM

High Bar Squat
45x8,8
135x8
225x8
275x8
305x8
320x8 @ 6
335x8 @ 7
353x8 @ 7.5
355x8 @ 8

Feet Up Bench Press
45x8,8
95x8
135x8
175x8
205x8
220x8 @ 6
228x8 @ 7
233x8 @ 8
233x8 @ 8.5

DB Incline Press
30x10
45x10
60x10
70x10 @ 6
80x10 @ 7
85x10 @ 8.5
80x10 @ 8.5

Pull-ups
BWx16,11,11,9

2h 50m
sRPE = 8

**RipCJ** · 08-22-2020, 09:26 AM

Sumo Deadlift
45x8,8
95x8
135x8
185x8
225x8
275x8
315x8
365x8
395x8 @ 6
415x8 @ 7
430x8 @ 8
430x9 @ 8

DB Flat Press
40x8
60x8
70x8
80x8
90x8 @ 6
95x8 @ 7
100x10 @ 8
100x10 @ 9.5

Barbell Row
45x10
95x10
135x10
185x10 @ 6.5
193x10 @ 7
203x10 @ 8
203x10 @ 8.5

Dips
BWx24,21,21,17

2h 15m
sRPE = 7

**RipCJ** · 08-24-2020, 06:34 AM

Ab Wheel
BWx30,27,27

**RipCJ** · 08-24-2020, 06:35 AM

Squat
45x10,10
135x5,5
225x5
275x5
315x5
345x5
375x5 @ 6
395x5 @ 7
415x5 @ 8
415x5 @ 7.5

Bench Press
45x10,10
95x5
135x5
185x5
215x5
238x5 @ 6
248x5 @ 7
255x5 @ 8
258x5 @ 8
260x5 @ 9

Pull-ups
BWx16,14,14,7

1h 55m
sRPE = 7

**RipCJ** · 08-26-2020, 09:02 AM

Ab Wheel
BWx30,25

**RipCJ** · 08-26-2020, 09:02 AM

Deadlift
45x10,10
135x5,5
225x5
315x5
405x5
455x5 @ 6
475x5 @ 6.5
500x5 @ 7.5
505x5 @ 8

High Incline Bench Press
45x10,10
95x10
135x10
143x10 @ 6
153x10 @ 7
163x10 @ 7.5
165x10 @ 7.5
167x10 @ 8

1h 55m
sRPE = 7

**RipCJ** · 08-27-2020, 05:35 AM

Close Grip Bench Press
45x8,8
95x8
135x8
175x8
210x8 @ 6
225x8 @ 7
233x8 @ 8
235x8 @ 8
230x8 @ 9

3ct Paused Front Squat
45x10,10
95x10
135x10
155x10 @ 6
170x10 @ 7.5
175x10 @ 8
175x8+2 @ 8
165x11 @ 8

Dips
BWx26,24,20,18

2h 10m
sRPE = 8

**RipCJ** · 08-28-2020, 04:54 AM

Sumo Deadlift
45x8,8
135x8,8
225x8
315x8
365x8
405x8 @ 6.5
420x8 @ 7
435x8 @ 7.5
440x8 @ 8
440x8 @ 8

DB Flat Press
40x8
55x8
70x8
85x8 @ 6
90x8 @ 7
95x8 @ 7.5
100x8 @ 8
100x8 @ 8.5

2h 05m
sRPE = 7.5

**RipCJ** · 09-02-2020, 07:56 AM

High Bar Squat
45x8,8
95x8
135x8
185x8
225x8
275x8
315x8 @ 6
335x8 @ 7
355x8 @ 7.5
360x8 @ 7.5
365x8 @ 8

Feet Up Bench Press
45x8,8
95x8
135x8
175x8
205x8
225x8 @ 6
230x8 @ 7
235x8 @ 8
235x8 @ 9
230x8 @ 8.5

2h 50m
sRPE = 8

**RipCJ** · 09-03-2020, 10:23 AM

DB Incline Press
30x10
45x10
60x10
70x10
75x10 @ 6
80x10 @ 7
85x10 @ 8
85x10 @ 8
85x10 @ 9

Barbell Row
45x10
95x10
135x10
165x10
185x10 @ 6
193x10 @ 7
200x10 @ 7.5
200x10 @ 8
200x10 @ 8

Dips
BWx23,23,23,21,20

1h 50m
sRPE = 7

**RipCJ** · 09-05-2020, 02:42 PM

Squat
45x10,10
95x5,5
135x5,5
185x5
225x5
275x5
315x5
365x5
385x5 @ 6
405x5 @ 7
420x5 @ 7.5
428x5 @ 8
430x5 @ 8

Bench Press
45x10,10
95x5
135x5
185x5
225x5
240x5 @ 6.5
250x5 @ 7
258x5 @ 8.5
255x5 @ 8
255x5 @ 9.5

Pull-ups
BWx18,15,13,8,9

2h 55m
sRPE = 7.5

**RipCJ** · 09-06-2020, 09:29 AM

Deadlift
45x10,10
135x5,5
225x5
315x5
365x5
405x5
455x5 @ 6
480x5 @ 7
495x5 @ 8
500x5 @ 8
505x5 @ 9

High Incline Bench Press
45x10,10
95x10
115x10
135x10
145x10 @ 6
155x10 @ 6.5
168x10 @ 8
170x10 @ 8
170x10 @ 8
170x10 @ 8.5

Dips
BWx23,17,17,13,12

2h 20m
sRPE = 7.5

**RipCJ** · 09-07-2020, 03:52 AM

Barbell Curl
45x13
65x13
80x13,13,13,13,13

**RipCJ** · 09-08-2020, 12:45 PM

Close Grip Bench Press
45x8,8
95x8
135x8
175x8
195x8
213x8 @ 6
225x8 @ 7
233x8 @ 7.5
235x8 @ 8
233x8 @ 9
225x8 @ 9

3ct Paused Front Squat
45x10,10
95x10
135x10 @ 6
155x10 @ 7
165x10 @ 7.5
170x10 @ 8
170x10 @ 8
170x10 @ 8

1h 55m
sRPE = 8

**RipCJ** · 09-10-2020, 07:04 AM

High Bar Squat
45x8,8
135x8,8
225x8
265x8
295x8
320x8 @ 6
340x8 @ 7
360x8 @ 8
365x8 @ 7.5
373x8 @ 8
373x8 @ 8

1h 10m
sRPE = 7.5

**RipCJ** · 09-11-2020, 11:50 AM

Feet Up Bench Press
45x8,8
95x8
135x8
175x8
205x8
225x8 @ 6.5
228x8 @ 7
233x8 @ 7.5
233x8 @ 8
233x8 @ 9
228x8 @ 9.5

Barbell Row
45x10,10
95x10
135x10
165x10
185x10 @ 6
195x10 @ 7
203x10 @ 7.5
203x10 @ 8
203x10 @ 8
205x10 @ 8

DB Incline Press
30x10
45x10
60x10
75x10 @ 6
80x10 @ 7
85x10 @ 9.5
80x9 @ 9
70x10 @ 8
70x10 @ 8.5

2h 15m
sRPE = 7.5

**RipCJ** · 09-13-2020, 10:20 AM

Sumo Deadlift
45x8,8
135x8,8
225x8
315x8
365x8
385x8 @ 6
400x8 @ 7
415x8 @ 8
420x8 @ 8
425x8 @ 8
430x8 @ 8

1h 15m
sRPE = 8.5

**RipCJ** · 09-13-2020, 10:21 AM

DB Flat Press
40x8
50x8
60x8
70x8
80x8
90x8 @ 6
95x8 @ 7
100x8 @ 8
100x8 @ 8
100x8 @ 8.5
95x9 @ 8

Pull-ups
BWx19,14,9,9,8

Barbell Curl
45x13
65x13,13,13,13

1h 30m
sRPE = 7

**RipCJ** · 09-15-2020, 06:38 AM

Squat
45x5,5
135x5,5
225x5
275x5
315x5
365x5
385x5 @ 6
405x5 @ 7
425x5 @ 8
428x5 @ 8
428x6 @ 8

Bench Press
45x5,5
95x5
135x5
175x5
205x5
220x5
235x5 @ 6
245x5 @ 7
255x5 @ 8
255x5 @ 8
255x5 @ 8

Dips
BWx25,23,23,21,21

2h 40m
sRPE = 7

**RipCJ** · 09-16-2020, 09:06 AM

Deadlift
45x10,10
135x5,5
225x5
315x5
365x5
405x5
435x5
460x5 @ 6
480x5 @ 7
505x5 @ 8
505x5 @ 8
505x7 @ 7.5

High Incline Bench Press
45x10,10
95x10
115x10
135x10
150x10 @ 6
160x10 @ 6.5
175x10 @ 8
175x10 @ 8
175x10 @ 8
178x10 @ 9

3h 10m
sRPE = 7

**RipCJ** · 09-18-2020, 06:10 AM

Close Grip Bench Press
45x8,8
95x8
135x8
175x8
195x8
210x8 @ 6.5
220x8 @ 7
230x8 @ 8.5
223x8 @ 8
223x8 @ 8.5
218x8 @ 8
215x8 @ 8

Front Squat
45x10,10
95x10
135x10
155x10
175x10 @ 6
190x10 @ 7
205x10 @ 7.5
210x10 @ 7.5
213x10 @ 7.5
218x15 @ 8

Pull-ups
BWx16,15,10,13,11

2h 50m
sRPE = 7.5

**RipCJ** · 09-18-2020, 06:20 PM

Feet Up Bench Press
45x8,8
95x8
135x8
175x8
205x8
223x8 @ 6
228x8 @ 7
233x8 @ 8
233x8 @ 8
233x8 @ 8
230x8 @ 9.5
225x8 @ 9.5

0h 55m
sRPE = 7

**RipCJ** · 09-20-2020, 07:07 AM

High Bar Squat
45x8,8
135x8,8
225x8
275x8
305x8
325x8 @ 6
345x8 @ 7
365x8 @ 7.5
368x8 @ 7.5
370x8 @ 8
373x8 @ 8
373x8 @ 8.5

DB Incline Press
30x10
40x10
50x10
60x10
70x10 @ 6
75x10 @ 7
75x10 @ 7.5
75x10 @ 7.75
75x10 @ 8
75x13 @ 8

2h 40m
sRPE = 8.5

**RipCJ** · 09-22-2020, 05:51 AM

Sumo Deadlift
45x8,8
135x8,8
225x8
315x8
365x8
390x8 @ 6
405x8 @ 7
425x8 @ 7.5
435x8 @ 8
440x8 @ 7.5
445x8 @ 8
445x10 @ 8

Barbell Row
45x10
95x10
135x10
165x10
185x10 @ 6
195x10 @ 7
200x10 @ 8
200x10 @ 8
200x10 @ 8
200x11 @ 8

2h 15m
sRPE = 8

**RipCJ** · 09-23-2020, 06:20 AM

DB Flat Press
30x8
40x8
50x8
60x8
70x8
80x8
90x8 @ 6
95x8 @ 7
100x10 @ 8
100x8 @ 8
100x8 @ 8
100x9 @ 8
100x8 @ 8

0h 55m
sRPE = 7.5

**RipCJ** · 09-25-2020, 06:24 AM

Squat
45x5,5
135x5,5
225x5
275x5
315x5
365x5
405x5
425x5 @ 7
445x5 @ 8
465x5 @ 9

Bench Press
45x5,5
95x5
135x5
185x5
225x5
245x5 @ 7
258x5 @ 8
265x5 @ 9

2h 05m
sRPE = 7

**RipCJ** · 09-26-2020, 09:05 AM

Deadlift
45x10,10
135x5,5
225x5
315x5
365x5
405x5
445x5
465x5
485x5 @ 7
505x5 @ 8
525x5 @ 8.75

Pin Press @ Shoulder
45x8,8
65x8
85x8
105x8
125x8
135x8 @ 6
145x8 @ 7.5
150x8 @ 8

Pull-ups
BWx16,15,14,12

2h 20m
sRPE = 7

**RipCJ** · 10-07-2020, 03:29 PM

Ab Wheel
BWx30,26,26

**RipCJ** · 10-07-2020, 03:30 PM

TnG Bench Press
45x10,10
95x5
135x5
185x5
225x5
265x5 @ 7
275x5 @ 8
280x5 @ 8.75

Narrow High Bar Squat
45x8,8
95x8
135x8
175x8
205x8
225x8
255x8
270x8
285x8 @ 6
295x8 @ 7
305x8 @ 7.5

Dips
BWx21,25,27,26

2h 05m
sRPE = 7

Thread: Smash Fuarking Weight

Thread Tools

Search Thread

8/18/20

8/20/20

8/21/20

8/22/20

8/23/20

8/24/20

8/25/20

8/26/20

8/27/20

9/1/20

9/2/20

9/4/20

9/5/20

9/6/20

9/7/20

9/9/20

9/10/20

9/11/20

9/12/20

9/14/20

9/15/20

9/17/20

9/18/20

9/19/20

9/21/20

9/22/20

9/24/20

9/25/20

Saturday, 9/26/20

Saturday, 9/26/20

Bookmarks

Bookmarks

Posting Permissions