0-2-0 Beltless Squat
44x5,5
99x5
154x5
209x5
264x5
292x5
319x5 @ 5
319x5 @ 5
319x5 @ 5
0-1-0 Larsen Bench Press
44x4,4
99x4
154x4
198x4
220x4
242x4
253x4 @ 6
253x4 @ 6
253x4 @ 6
Close Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
68x10 @ 6
68x10 @ 6
68x10 @ 6.5
DB Curl
20x12,12 @ 5
20x12,12 @ 5
1h 25m
Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 4 - High
Performance: 3 - Average
Perceived Readiness: 3 - Average
|
Thread: Smash Fuarking Weight
-
01-15-2024, 04:10 PM #4951
Monday, 15Jan2024 (PM)
SFW
-
01-17-2024, 04:42 PM #4952
Wednesday, 17Jan2024 (PM)
Barbell Row
44x5,5
99x5
154x5
176x5
198x5
215x5
231x5 @ 6
231x5 @ 6
231x5 @ 6
Spoto Bench Press
44x4,4
99x4
154x4
198x4
220x4
242x4
253x4 @ 6
253x4 @ 6
253x5 @ 6
Wide Grip EZ Preacher Curl
26x10
37x10
48x10
56x10
63x10 @ 6
63x10 @ 6
63x10 @ 6
DB Curl
20x12,12 @ 5
20x12,12 @ 5
1h 10m
Session RPE: 2 - Easy
Enjoyment: 1 - Very Low
Motivation: 3 - Average
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
-
-
01-18-2024, 07:23 PM #4953
Thursday, 18Jan2024 (PM)
3-1-0 Bench Press
44x4,4
99x4
154x4
198x4
220x4
242x4
253x4 @ 6.5
253x4 @ 6.5
253x4 @ 6.5
Close Grip Kadillac Bench Press
44x6,6
88x6
132x6
154x6
176x6
192x6 @ 6
192x6 @ 6
192x6 @ 6
1h 15m
Session RPE: 1 - Very Easy
Enjoyment: 1 - Very Low
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
-
01-19-2024, 08:53 AM #4954
-
01-20-2024, 02:09 PM #4955
Saturday, 20Jan2024 (AM)
Elliptical
15:00
Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
319x5
363x5
396x5 @ 6.5
396x5 @ 6.5
396x5 @ 6.5
0-2-0 Close Grip Bench Press
44x6,6
88x6
132x6
154x6
176x6
187x6
198x6 @ 6
198x6 @ 6
198x6 @ 6
Close Grip EZ Curl
26x10
37x10
48x10
59x10
67x10
76x10 @ 6
76x10 @ 6
76x10 @ 6
DB Curl
25x12,12 @ 5
25x12,12 @ 5
1h 35m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
-
01-22-2024, 05:54 PM #4956
Monday, 22Jan2024 (PM)
Elliptical
15:00
Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
259x5
273x5 @ 6
273x5 @ 6
273x5 @ 6.5
Beltless Deadlift
44x5,5
154x5,5
264x5
319x5
363x5
407x5
440x5 @ 6
440x5 @ 6
440x5 @ 6
Wide Grip EZ Curl
26x10
37x10
48x10
59x10
66x10
73x11 @ 5
73x11 @ 5
73x11 @ 5
DB Curl
25x12,12 @ 5
25x12,12 @ 5
1h 45m
Session RPE: 1 - Very Easy
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 5 - Very Good
Perceived Readiness: 5 - Very HighSFW
-
-
01-24-2024, 04:35 PM #4957
Wednesday, 24Jan2024 (PM)
Elliptical
15:00
0-2-0 Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
297x5
325x5 @ 6
325x5 @ 6
325x5 @ 6
0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
256x4 @ 6
256x4 @ 6
256x4 @ 6
Close Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
65x10
70x10 @ 6
70x10 @ 6
70x10 @ 6
DB Curl
25x12,12 @ 5
25x12,12 @ 5
1h 30m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
-
01-26-2024, 07:45 PM #4958
Friday, 26Jan2024 (PM)
Elliptical
15:00
Barbell Row
44x5,5
99x5,5
154x5
176x5
198x5
220x5
234x5 @ 6
234x5 @ 6
234x5 @ 6
Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
256x4 @ 5
256x4 @ 5
256x4 @ 5
Wide Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
65x10 @ 6
65x10 @ 6
65x10 @ 6
DB Curl
25x12,12 @ 5
25x12,12 @ 5
1h 05m
Session RPE: 1 - Very Easy
Enjoyment: 3 - Average
Motivation: 2 - Low
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
-
01-26-2024, 09:22 PM #4959
-
01-28-2024, 06:24 PM #4960
Sunday, 28Jan2024 (PM)
Elliptical
15:00
3-1-0 Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
256x4 @ 6
256x4 @ 6
256x4 @ 6
Close Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
187x6
198x6 @ 6
198x6 @ 6
198x6 @ 6
DB Curl
25x12,12 @ 5
25x12,12 @ 5
1h 20m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
-
-
01-29-2024, 05:30 PM #4961
Monday, 29Jan2024 (PM)
Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
319x5
369x5
407x5 @ 6.5
407x5 @ 6.5
407x5 @ 6.5
0-2-0 Close Grip Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
192x6
203x6 @ 5
203x6 @ 5
203x6 @ 5
Close Grip EZ Curl
26x10
37x10
48x10
59x10
68x10
77x11 @ 6
77x11 @ 6
77x11 @ 6
DB Curl
30x12,12 @ 5
30x12,12 @ 5
1h 50m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 2 - PoorSFW
-
02-03-2024, 10:00 AM #4962
Friday, 02Feb2024 (PM)
Elliptical
15:00
Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
259x5
274x5 @ 6
274x5 @ 6
274x5 @ 6
Beltless Deadlift
44x5,5
154x5,5
264x5
319x5
374x5
418x5
451x5 @ 6
451x5 @ 6.5
451x5 @ 7
Wide Grip EZ Curl
26x10
37x10
48x10
59x10
66x10
74x11 @ 6
74x11 @ 6
74x11 @ 6
DB Curl
30x12,12 @ 5
30x12,12 @ 5
2h 15m
Session RPE: 3 - Average
Enjoyment: 2 - Low
Motivation: 2 - Low
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
-
02-04-2024, 06:29 AM #4963
Saturday, 03Feb2024 (PM)
Elliptical
15:00
0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
237x4
248x4
259x4 @ 5.5
259x4 @ 5.5
259x4 @ 5.5
Close Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
65x10
71x10 @ 6
71x10 @ 6
71x10 @ 6
DB Curl
30x12,12 @ 5
30x12,12 @ 5
0h 45m
Session RPE: 1 - Very Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
-
02-04-2024, 05:12 PM #4964
Sunday, 04Feb2023 (AM)
Elliptical
15:00
0-2-0 Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
297x5
330x5 @ 6
330x5 @ 6
330x5 @ 5.5
Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
237x4
248x4
259x4 @ 5
259x4 @ 5
259x4 @ 5
Barbell Row
44x5,5
99x5,5
154x5
176x5
198x5
220x5
237x5 @ 6
237x5 @ 6.5
237x5 @ 6.5
Wide Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
66x10 @ 6
66x10 @ 6
66x10 @ 6
2h 15m
Session RPE: 2 - Easy
Enjoyment: 5 - Very High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
-
-
02-08-2024, 05:06 PM #4965
Thursday, 08Feb2024 (PM)
Elliptical
15:00
3-1-0 Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
237x4
248x4
259x4 @ 6.5
259x4 @ 6.5
259x4 @ 6.5
Close Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
192x6
203x6 @ 6
203x6 @ 6
203x6 @ 6
Dip
BWx25 @ 6
BWx23 @ 6
BWx16 @ 6
DB Curl
30x12,12 @ 5
30x12,12 @ 5
1h 40m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
-
02-11-2024, 06:49 AM #4966
Saturday, 10Feb2024 (PM)
Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
259x5
275x5 @ 6.5
275x5 @ 6.5
275x5 @ 7
0-2-0 Close Grip Bench Press
44x6,6
99x6,6
154x6
176x6
192x6
203x6 @ 6
203x6 @ 6
203x6 @ 6
203x6 @ 6.5
Close Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
78x10 @ 6
78x10 @ 6
78x10 @ 6
78x10 @ 6
1h 45m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
-
02-11-2024, 03:58 PM #4967
Sunday, 11Feb2024 (PM)
Beltless Squat
44x5,5
99x5,5
154x5,5
209x5
264x5
319x5
374x5
413x5 @ 6.5
413x5 @ 6.5
413x5 @ 6.5
Wide Grip Kadillac Bench Press
44x6,6
88x6,6
110x6
132x6
154x6
176x6 @ 6
176x6 @ 6
176x6 @ 6
176x6 @ 6
Beltless Deadlift
44x5,5
154x5,5
264x5
319x5
374x5
418x5
457x5 @ 7
2h 30m
Session RPE: 4 - Hard
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
-
02-12-2024, 05:00 PM #4968
-
-
02-16-2024, 07:00 PM #4969
Friday, 16Feb2024 (PM)
Elliptical
15:00
0-2-0 Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
292x5
314x5
336x5 @ 6.5
336x5 @ 6
336x5 @ 6
0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
253x4
262x4 @ 6
270x4 @ 7
254x4,4
Close Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
66x10
72x10 @ 6
72x10 @ 6
72x10 @ 6.5
72x10 @ 7
DB Curl
20x15,15 @ 5
20x15,15 @ 5
20x15,15 @ 5
2h 25m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 2 - PoorSFW
-
02-17-2024, 07:41 PM #4970
Saturday, 17Feb2024 (PM)
Elliptical
15:00
Beltless Romanian Deadlift
44x5,5
99x5,5
154x5
176x5
198x5
220x5
242x5 @ 5
242x5 @ 5
Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
253x4
262x4 @ 6
270x4 @ 7
254x4,4
Wide Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
67x10 @ 6
67x10 @ 6
67x10 @ 6
67x10 @ 7
DB Curl
20x15,15 @ 5
20x15,15 @ 5
20x15,15 @ 5
1h 35m
Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageLast edited by RipCJ; 02-18-2024 at 12:50 PM.
SFW
-
02-18-2024, 07:00 PM #4971
Sunday, 18Feb2024 (PM)
3-1-0 Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
237x4
248x4 @ 6
259x4 @ 7
244x4,4
Barbell Row
44x5,5
99x5,5
154x5
176x5
198x5
220x5
242x5 @ 7
242x5 @ 7
242x5 @ 7
Close Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
192x6
203x6 @ 6
203x6 @ 6
203x6 @ 6
203x6 @ 6
Barbell Curl
44x10 @ 5
44x10 @ 5
44x10 @ 5
44x10 @ 5
DB Curl
20x15,15 @ 5
20x15,15 @ 5
20x15,15 @ 5
1h 45m
Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
-
02-20-2024, 05:52 PM #4972
Tuesday, 20Feb2024 (PM)
Elliptical
15:00
Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
259x5
276x5 @ 6.5
276x5 @ 6.5
276x5 @ 6.5
0-2-0 Close Grip Bench Press
44x6,6
99x6,6
154x6
176x6
192x6
204x6 @ 6
204x6 @ 6
204x6 @ 6
204x6 @ 6
Close Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
79x10 @ 6
79x10 @ 6
79x10 @ 6
79x10 @ 6
1h 50m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
-
-
02-21-2024, 06:52 PM #4973
Wednesday, 21Feb2024 (PM)
Elliptical
15:00
Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
319x5
374x5
418x5 @ 6.5
418x5 @ 6.5
418x5 @ 6.5
Wide Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
170x6
178x6 @ 5
178x6 @ 5
178x6 @ 5
178x6 @ 5
Beltless Deadlift
44x5,5
154x5
264x5
319x5
374x5
418x5
463x5 @ 6.5
393x5
Wide Grip EZ Curl
26x10
37x10
48x10
59x10
68x10
77x10 @ 6
77x10 @ 6
77x10 @ 6
77x10 @ 6
2h 40m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
-
02-23-2024, 07:22 PM #4974
Friday, 23Feb2024 (PM)
Elliptical
15:00
0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
253x4
263x4 @ 6
271x4 @ 7
255x4,4
Standing Press
44x6,6
55x6
66x6
77x6
88x6
99x6
110x6 @ 6
110x6 @ 6
110x6 @ 6
110x6 @ 6
Close Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
66x10
72x10 @ 6
72x10 @ 6
72x10 @ 6
72x10 @ 6
DB Curl
25x14,14 @ 5
25x14,14 @ 5.5
25x14,14 @ 5.5
1h 45m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 2 - PoorSFW
-
02-24-2024, 07:42 PM #4975
Saturday, 24Feb2024 (AM)
Elliptical
15:00
0-2-0 Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
297x5
319x5
341x5 @ 6
341x5 @ 6
341x5 @ 6
Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
253x4
263x4 @ 6
271x4 @ 7
255x4,4
Beltless Romanian Deadlift
44x5,5
99x5,5
154x5
176x5
198x5
220x5
237x5
248x5 @ 5
248x5 @ 5
Wide Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
67x10 @ 6
67x10 @ 6
67x10 @ 6
67x10 @ 6
DB Curl
25x14,14 @ 5
25x14,14 @ 6
25x14,14 @ 7
2h 35m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
-
02-25-2024, 05:43 PM #4976
Sunday, 25Feb2024 (PM)
3-1-0 Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
237x4
249x4 @ 6
260x4 @ 7.5
244x4,4
Barbell Row
44x5,5
99x5,5
154x5
198x5
220x5
237x5
244x5 @ 7
244x5 @ 7
244x5 @ 7
Close Grip Kadillac Bench Press
44x6,6
88x6
132x6
154x6
176x6
192x6
204x6 @ 6
204x6 @ 6
204x6 @ 6
204x6 @ 6
Barbell Curl
49x10 @ 5
49x10 @ 5
49x10 @ 5
49x10 @ 5
1h 20m
Session RPE: 2 - Easy
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 4 - HighSFW
-
-
02-27-2024, 06:07 PM #4977
Tuesday, 27Feb2024 (PM)
Elliptical
15:00
Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
264x5
277x5 @ 7
277x5 @ 7
277x5 @ 6.5
0-2-0 Close Grip Bench Press
44x6,6
99x6
154x6
176x6
192x6
206x6 @ 6
206x6 @ 6
206x6 @ 6
206x6 @ 6
Close Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
80x10 @ 6
80x10 @ 6
80x10 @ 6
80x10 @ 6
1h 30m
Session RPE: 1 - Very Easy
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 4 - HighSFW
-
02-28-2024, 05:45 PM #4978
Wednesday, 28Feb2024 (PM)
Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
319x5
374x5
424x5 @ 6.5
424x5 @ 6.5
424x5 @ 6
Wide Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
170x6
180x6 @ 5
180x6 @ 5
180x6 @ 5
180x6 @ 5
Beltless Deadlift
44x5,5
154x5
264x5
319x5
374x5
424x5
468x5 @ 6.5
398x5,5
Wide Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
78x10 @ 6
78x10 @ 6
78x10 @ 6
78x10 @ 6
2h 40m
Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 4 - HighSFW
-
02-28-2024, 07:39 PM #4979
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,077
- Rep Power: 223087
Had to look up Kadillac Bench Press
Seems legit, neutral grip always feels better on my shoulders
Looks like allot of volume days, ever have any "intensity" days where you work up to a top heavy set?
Guessing on ur squat/deadlift days you could work up to 500ish for a set of 5...Might not be your cup of tea tho lolJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
-
03-01-2024, 06:18 PM #4980
Friday, 01Mar2024 (PM)
Elliptical
15:00
0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
253x4
264x4 @ 6
272x4 @ 6.5
256x4,4
Standing Press
44x6,6
66x6
88x6
104x6
115x6 @ 6
115x6 @ 6
115x6 @ 6
115x6 @ 6
Close Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
67x10
73x10 @ 6
73x10 @ 6
73x10 @ 6
73x10 @ 6
DB Curl
30x13,13 @ 6
30x13,13 @ 6
30x13,13 @ 6
1h 25m
Session RPE: 2 - Easy
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 4 - HighSFW
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