Smash Fuarking Weight

**RipCJ** · 04-21-2016, 06:25 PM

Front Squat
45x5,5
95x5
135x5
185x3
210x5,5,5

Bench Press
45x5,5
95x5
135x5
185x5,5,5

Chin-ups
+45x10,8,7

Sit-ups
+25x16,15,10

**RipCJ** · 04-24-2016, 07:26 PM

Front Squat
45x5,5
95x5
135x3
185x2
215x5,5,5

Press
45x5,5
75x5
95x3
115x2
125x5,5,5

Pull-ups
17,13,10

**RipCJ** · 04-25-2016, 03:57 PM

Front Squat
45x5,5
95x5
135x5
185x3
220x5,5,5

Bench Press
45x5,5
95x5
135x3
190x5,5,5

Chin-ups
+45x11,8,7

Sit-ups
+25x15,12,8

**RipCJ** · 04-27-2016, 03:39 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x5,5,5

Press
45x5,5
75x5
105x3
130x5,5,5

Pull-ups
+25x12,9,9

Sit-ups
+25x15,13,10

**RipCJ** · 05-01-2016, 06:33 AM

Row
4:00, 4:00

Treadmill
20:00 @ 1.58

**RipCJ** · 05-01-2016, 06:34 AM

Row
3:00

Treadmill
10:00 @ 0.77

**RipCJ** · 05-01-2016, 02:51 PM

Front Squat
45x5,5
95x5
135x5
185x3
230x5,5,5

Bench Press
45x5,5
95x5
135x5
175x3
195x5,5,5

Chin-ups
+45x11,10,6

Sit-ups
+20x15,10,10

**RipCJ** · 05-01-2016, 02:53 PM

**RipCJ** · 05-03-2016, 06:02 PM

Front Squat
45x5,5
95x5
135x5
185x3
235x5,5,5

Press
45x5,5
95x3
115x2
135x5,5,5

Pull-ups
+45x9,8,8

Sit-ups
+20x15,12,10

**thejosef** · 05-03-2016, 07:31 PM

Man, you made 230 5x3 front squats look eaaaasy. Good stuff.

**RipCJ** · 05-05-2016, 03:04 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
240x5,5,5

Bench Press
45x5,5
95x5
135x5
175x3
200x5,5,5

Chin-ups
+45x11,8,7

**RipCJ** · 05-09-2016, 03:20 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
245x5,5,5

Press
45x5,5
95x5
115x3
140x5,5,5

Pull-ups
+45x9,8,8

Sit-ups
+20x15,11,10

**RipCJ** · 05-11-2016, 06:34 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
250x5,5,5

Bench Press
45x5,5
95x5
135x5
185x2
205x5,5,5

Chin-ups
+45x10,10,8

**RipCJ** · 05-12-2016, 07:09 PM

Treadmill
20:00 @ 1.78

**RipCJ** · 05-16-2016, 01:26 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
255x5,5,5

Press
45x5,5
95x3
125x2
145x5,5,5

Dips
+45x12,12,12

BB Curl
65x10,10,10

**RipCJ** · 05-18-2016, 02:25 PM

Row
4:00, 4:00

Treadmill
10:00 @ 0.75

HSPU
10,13,11,13

**RipCJ** · 05-21-2016, 05:26 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
260x5,5,5

Bench Press
45x5,5
95x5
135x3
182x2
210x5,5,5

Chin-ups
+45x12,8,8

BB Curl
45x10
70x10,10,10

Notes
Was out of town last weekend and then was very ill with food poisoning until Thursday. Felt good to finally get a session in.

**RipCJ** · 05-21-2016, 05:27 PM

**RipCJ** · 05-23-2016, 06:07 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
265x5,5,5

Press
45x5,5
95x3
135x2
150x5,5,5

Dips
+70x8,8,8

BB Curl
45x10
75x10,10,10

**RipCJ** · 05-25-2016, 06:00 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
270x5,5,5

Bench Press
45x5,5
95x5
135x3
185x2
215x5,5,5

Pull-ups
+45x7,7,6

BB Curl
45x10
80x10,10,10

**RipCJ** · 05-31-2016, 06:30 AM

Treadmill
26:00 @ 1.99
290.3 cal

DB Curl
20x12/12
25x12/12
30x12/12
35x12/12
15x20/20

**RipCJ** · 05-31-2016, 04:15 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
250x1
275x5,5,5

Press
45x5,5
95x3
135x2
155x5,5,5

Dips
BWx8
+90x8,8,8

BB Curl
45x10
85x10,10,10

**RipCJ** · 06-02-2016, 09:43 AM

Treadmill
20:00 @ 1.65
236.5 cal

**RipCJ** · 06-02-2016, 06:44 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
255x1
280x5,5,5

Bench Press
45x5,5
95x5
135x3
185x2
205x1
220x5,5,5

Pull-ups
BWx10
+45x7,7,6

BB Curl
45x10
90x8,8,8

**RipCJ** · 06-04-2016, 02:09 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
255x1
285x5,5,5

Press
45x5,5
95x5
115x3
135x2
160x5,5,5

Pull-ups
BWx10
+45x7,7,5

BB Curl
45x10
95x8,8,8

**RipCJ** · 06-04-2016, 02:10 PM

https://www.youtube.com/watch?v=6Y8M2KJ8UP0

**LifterOfThings** · 06-04-2016, 02:12 PM

Solid front squats man, nice steady progression. Do you have a goal / weight in mind that you'd like to work up to on them?

**RipCJ** · 06-05-2016, 01:56 PM

Bench Press
45x5,5
95x5
135x3
185x2
205x1
225x5,5,5

Power Clean
65x3
95x3
135x3,3,3,3,3

Back Extension
BWx10
+10x10,10,10

**RipCJ** · 06-07-2016, 06:30 PM

Front Squat
45x5,5
95x5
135x5
185x3
225x2
255x1
290x5,5,5

Press
45x5,5
95x3
115x2
135x1
162.5x5,5,5

Dips
BWx10
+90x9,9,9

BB Curl
45x10
95x10,10,8

Notes
Belt, wraps, and micro plates for press. Nostalgia ftw.

**RipCJ** · 06-10-2016, 02:47 PM

Bench Press
45x5,5
95x5
135x5
185x3
205x2
227.5x5,5,5

Deadlift
135x5
185x3
225x2
275x1
315x5

Pull-ups
BWx10
+45x8,8,8

BB Curl
45x10
95x8,8,6

Notes
Haven't deadlifted in over two months.

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