Smash Fuarking Weight

**RipCJ** · 11-30-2015, 07:17 PM

Bike
6:00 @ 3.6

Deadlift
405 x 3,3,3,3,3,3 @ 60 sec

Pull-ups
+30 x 10,7,7

BB Curl
45 x 12
65 x 12
85 x 10

DB Preacher Curl
30 x 8/8, 8/8, 8/8

**RipCJ** · 12-01-2015, 07:40 PM

Bike
6:00 @ 3.5

Press
185 x 3,3,3,3
135 x 10

BB Lateral
70 x 10,10,10,10

DB Side Lateral
25 x 12,9,9,9

**tkonpk** · 12-02-2015, 11:00 AM

Originally Posted by RipCJ

Squat
365 x 5
365 x 5
365 x 5

Press
157.5 x 5
157.5 x 5
157.5 x 5

Deadlift
435 x 5

Notes
Squat felt somewhat heavy. Shoving my knees out as much as I can, but they still cave in my first move out of the hole. Whatever.

1:00

IN MY OPINION this is optimal bio-mechanics. This let's you get quite a bit of drive out of the hole and a lot of lifters, Olympic and power all do this SAFELY. Once the load is nearing parallel and above, it would be VERY bad for your knees to come in at that point. Fantastic log and strong as hell, keep it up.

**RipCJ** · 12-02-2015, 07:30 PM

Bike
6:00 @ 3.1

Front Squat
225 x 2
245 x 2
265 x 5
225 x 5

BB Curl
95 x 6,6,6,6

DB Preacher Curl
30 x 10/10, 10/10, 10/10

Chin-ups
BW x 15,12

Notes
Those front squats were cleaned from the floor. 265 is definitely a power clean PR. Didn't do any more chins because my hands hurt (yes, that's soft).

**RipCJ** · 12-08-2015, 06:52 AM

Bench Press
225 x 5,5,5,5,5

Dips
BW x 25,25,21,21,20

Cable Fly
30 x 8,8,8,8

DB Extension
75 x 8,8,8,8

**RipCJ** · 12-15-2015, 06:32 PM

Row
3:00, 3:00

Deadlift
315 x 5

Pull-ups
BW x 16,10,8,8

BB Curl
65 x 10,10,10,10

DB Preacher Curl
25 x 8/8, 27.5 x 8/8, 30 x 8/8

Cable Row
100 x 10, 115 x10, 130 x 10, 145 x 10, 160 x 10

Cable Curl
100 x 20

Decline Sit-ups
BW x 20,20,16,13

**RipCJ** · 12-16-2015, 06:40 PM

Row
3:30, 3:00

Press
175 x 3

BTN Press
95 x 8,8,8,8

DB Side Laterals
20 x 12,12,12,12

Dips
BW x 20,20,20,20

Decline Sit-ups
BW x 20,15,10,10

**RipCJ** · 12-18-2015, 07:13 PM

Row
4:00, 3:00

Front Squat
225 x 5,5,5,5

DB Lunge
40 x 10,10,10,10

BB Curl
70 x 10,10,10,10

DB Extension
50 x 8, 60 x 8, 70 x 8, 80 x 8

Chin-ups
BW x 16,12,10,7

**RipCJ** · 12-22-2015, 07:05 PM

Row
4:00, 4:00

Bench Press
225 x 6,6,6,6
135 x 15

Dips
BW x 25,22,22,22

DB Fly
35 x 12,12,12,12

Decline Sit-ups
BW x 20,20,17

**RipCJ** · 01-02-2016, 10:29 AM

Deadlift
405 x 3,3,3

Pull-ups
BW x 15,11,8,8

DB Curl
30 x 14,14,14,14

Cable Row
120 x 8
135 x 8
150 x 8
165 x 8
180 x 8

Preacher Curl
60 x 10,8,8,7

**RipCJ** · 01-02-2016, 04:52 PM

Press
135 x 5,5,5,5,5

BB Lateral
65 x 8,8,8,8

DB Side Lateral
15 x 12,12
20 x 12,12
25 x 9,8

Dips
BW x 25,25,25,25

**RipCJ** · 01-03-2016, 02:52 PM

Front Squat
275 x 3,3,3,3
135 x 20

DB Lunge
45 x 12,12,12,12

BB Curl
45 x 8, 65 x 8, 85 x 8
105 x 6,6
85 x 8, 65 x 8, 45 x 8

DB Preacher Curl
25 x 12/12, 10/10, 10/10

**RipCJ** · 01-06-2016, 06:38 AM

Row
4:00, 3:00

Incline DB Press
45x8, 55x8, 65x8, 75x8, 85x8, 95x8

Dips
BWx25,25,25,25

DB Extension
50x8, 60x8, 70x8, 80x8

**RipCJ** · 01-06-2016, 06:55 PM

Row
3:00, 3:00

Deadlift
365x5

Pull-ups
+25x12,9,7,7

BB Curl
45x8, 65x8, 85x8, 105x6, 85x8, 65x8, 45x8

DB Preacher Curl
27.5x12/12,10/10,10/10,10/10

Cable Curl
80x8, 90x8, 100x8, 110x8, 120x8

Headstands - working up to handstand push-ups

**RipCJ** · 01-07-2016, 05:58 PM

Hot Yoga: 60 minutes

Felt awesome to sweat everything out. Going to try go once per week. Feels good man.

**RipCJ** · 01-08-2016, 07:57 PM

Press
155x5,5,5,5

BB Lateral
75x8,8,8,8

DB Press
45x12,12,12

DB Side Lateral
20x10, 22.5x10, 25x10

Dips
BWx20,20,20

Headstands - worked up to 35 seconds
Handstands against wall - a few push-ups

**RipCJ** · 01-09-2016, 03:51 PM

Front Squat
280x4,4,4,4

BB Curl
100x8,8,8,8

DB Lunge
50x20,19,19

Headstands
40 sec, 36 sec, 30 sec

Handstands w/ Wall
15 sec -> 1 push-up
15 sec -> 3 push-ups
15 sec -> 3 push-ups

**RipCJ** · 01-10-2016, 11:18 AM

Hot Yoga: 60 minutes

**RipCJ** · 01-11-2016, 07:08 PM

Incline DB Press
45x6, 55x6, 65x6, 75x6, 85x6
95x8,8,6,6

Dips
BWx25,25,25,25

DB Extension
50x8, 60x8, 70x8, 80x8

Handstands
Holds: 20 sec, 20 sec, 20 sec

**RipCJ** · 01-12-2016, 07:28 PM

Pull-ups
+45x8,8,8,8

BB Curl
105x8,7,6,6
45x20

Cable Row
115x12, 130x12, 145x12, 160x12

DB Preacher Curl
25x12/12, 9/9, 9/9, 9/9

Handstands
25 sec -> 4
25 sec -> 4
25 sec -> 1

**RipCJ** · 01-14-2016, 08:28 AM

Handstands
30 sec -> 5
30 sec -> 2 (lost balance)
30 sec -> 4
30 sec -> 4

**RipCJ** · 01-14-2016, 07:06 PM

Press
165x5,5,5,4
45x10

BB Lateral
80x10,10,10,10
45x10

DB Press
50x12,11,11

Dips
BWx30,20,20

Handstands
30 sec
30 sec -> 1
30 sec -> 1

**RipCJ** · 01-15-2016, 07:46 PM

DB Curl
25x10/10, 27.5x10/10, 30x10/10, 35x10/10, 40x8/8, 45x5/5
20x14/14

DB Extension
40x12, 60x12, 80x10,10,10
50x20

DB Preacher Curl
35x12/12, 10/10, 10/10

Dips
BWx20,20,20

BB Curl
45x10, 65x12,12,12, 45x10

Handstands
15 sec -> 6
15 sec -> 3
15 sec -> 3

**RipCJ** · 01-16-2016, 03:23 PM

Incline DB Press
50x8, 60x8, 70x8, 80x8, 10x6,6,6

Dips
BWx20
+45x15
+90x10
+115x7
+135x4

Cable Fly
50x12,12,12,12
30x20

HSPU
6,5,2,6

**RipCJ** · 01-18-2016, 07:46 AM

Handstand Push-ups
10,10,10,9

**RipCJ** · 01-18-2016, 06:52 PM

Pull-ups
BWx10
+45x8,8,7,6
BWx15

DB Curl
40x8/8,7/7,7/7
25x12/12

Cable Row
130x12,12,12
175x8,8,8

DB Preacher Curl
22.5x12/12
25x12/12
27.5x12/12

Handstand Push-ups
10,10,6,6

Decline Sit-ups
+10x20,18

**RipCJ** · 01-20-2016, 09:17 AM

Handstand Push-ups
9,8,12,9

**RipCJ** · 01-20-2016, 07:11 PM

Press
95x5, 115x5, 135x5, 155x3
175x3,3,3,3
135x8

BB Lateral
65x12,12,12,12

DB Press
50x12,12,12

Dips
BWx20,20,20

Handstand Push-ups
8,5,4,5

**RipCJ** · 01-22-2016, 08:02 AM

Treadmill
20:00 @ 1.92 -- various speeds and inclines

Handstand Push-ups
10,9,6,7

Decline Sit-ups
+25x15,15,15,12

**RipCJ** · 01-22-2016, 09:03 PM

Treadmill
6:00 @ 0.58

Incline DB Press
50x8, 60x8, 70x8, 80x8, 90x8, 100x8
55x15

Dips
BWx10
+45x10
+90x10
+135x7
BWx40

Cable Fly
60x10,10,10,10

Handstand Push-ups
9,8,5

Decline Sit-ups
+10x25,20

Thread: Smash Fuarking Weight

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