Smash Fuarking Weight

**RipCJ** · 11-16-2018, 05:05 AM

Sumo Deadlift
135x5
225x3
315x2
365x10
385x10
400x10 @ 7
410x10 @ 8
410x10,10,10

Incline Press
45x5,5
95x5
135x3
160x10
185x10 @ 7
195x10 @ 8
195x10,10,10

Barbell Row
155x15 @ 8
155x5,5,5,5,3
135x15 @ 8
135x5,5,5,3

Ab Wheel
BWx7,5,3

2:40

**RipCJ** · 11-16-2018, 02:53 PM

Press
45x5,5
95x5
125x3
145x8 @ 6
155x8 @ 7
165x8 @ 8.5
165x8,8,8,7

DB Flat Press
90x15 @ 8
90x5,5,5,3

1:15

**RipCJ** · 11-17-2018, 08:45 PM

Squat
45x5,5
135x5
225x3
315x2
350x1
390x8 @ 8
390x8,8,8,8

Ab Wheel
BWx8,7,6

1:25

**RipCJ** · 11-19-2018, 04:23 PM

Deadlift
135x5
225x3
315x2
365x1
410x8 @ 7
420x8 @ 8
420x8,8,8,8

Bench Press
45x5,5
135x5
185x8
205x8 @ 6
225x8 @ 7
240x8 @ 8
240x8,8,8,8

Leg Press
200x12
290x12 @ 8
290x5,3

2:30
sRPE = 8.5

**RipCJ** · 11-22-2018, 11:22 AM

HB Squat
45x5,5
135x5
225x3
315x2
335x10
350x10 @ 7
365x10 @ 8
365x10,10
315x5

TnG Bench Press
45x5,5
95x5
135x5
185x3
205x10
225x10 @ 7
245x10 @ 8
245x10,10,10,10

DB Incline Press
80x15 @ 8.5
80x5,5,3
70x14 @ 9
70x5,5,4

Ab Wheel
BWx8,6,6

2:50
sRPE = 9.5

**RipCJ** · 11-22-2018, 08:49 PM

Bike
40:00

Pull-ups
BWx12,12,12,12

BB Curl
45x10
65x10,10,10,10
45x10

Cable Extension
70x15
80x15,15,15,15

1:30

**RipCJ** · 11-25-2018, 11:26 AM

Sumo Deadlift
135x5
225x3
315x2
365x1
385x10 @ 7
405x10 @ 8
415x10 @ 9

Incline Press
45x5,5
95x5
135x5
165x10
175x10 @ 7.5
185x10 @ 8
195x10 @ 9

Barbell Row
165x15 @ 8
165x5,5,5,3
135x15 @ 8
135x5,5,5,3

Ab Wheel
BWx8,8,5

1:45
sRPE = 7

**RipCJ** · 11-28-2018, 04:47 PM

Squat
45x5,5
135x5
225x3
315x2
365x1
405x1
435x1
455x1 @ 7.5
405x4
415x4
425x4
435x4 @ 8
445x4 @ 9

Ab Wheel
BWx9,8,8

1:40
sRPE = 7

**RipCJ** · 11-28-2018, 04:49 PM

Bench Press
45x5,5
95x5
135x3
185x2
225x1
265x1
295x1
300x1
305x1 @ 8
265x4
270x4 @ 8
275x4 @ 9

Floor Press
45x5
95x5
135x15
155x15
175x15
185x15 @ 8
185x5,5,5,5,5,5,5,4
175x15 @ 8
175x5,5,5,5,5,5,4

Belt Squat
90x15
110x15
130x15 @ 8
130x5,5,5,5,5,5

1:35
sRPE = 7

**RipCJ** · 12-02-2018, 07:57 AM

Deadlift
135x5
225x4
315x3
405x2
455x1
495x1
515x1 @ 8
460x4 @ 8
470x4 @ 8.5

Press
45x5,5
95x5
135x3
165x2
185x1 @ 7
195x1 @ 8.5
175x4 @ 8
180x4 @ 9

Ab Wheel
BWx9,8,7

1:50
sRPE = 7

**RipCJ** · 12-02-2018, 07:58 AM

Bike
40:00

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

BB Curl
45x10
70x10,10,10,10,10

Cable Extension
80x15,15,15,15

1:35

**RipCJ** · 12-02-2018, 08:00 AM

Squat + Chains
45x5,5
45+120x4
135+120x4
225+120x4
275+120x4
315+120x4
335+120x4
355+120x4
370+120x4 @ 7
380+120x4 @ 8
390+120x4 @ 8.5

TnG Bench Press
45x5,5
95x4
135x4
185x4
225x4
245x4
265x4 @ 7
280x4 @ 8
290x4 @ 9

CG Incline Press
45x5,5
95x12
135x12 @ 8
135x5,5,5,5,3
125x12 @ 8
125x5,5,5,5,3

Ab Wheel
BWx8,8,5

2:35
sRPE = 7

**RipCJ** · 12-03-2018, 05:24 PM

Deadlift + Bands
135x5
135+110x4
225+110x4
315+110x4
345+110x4
365+110x4
380+110x4 @ 7
395+110x4 @ 8
405+110x4 @ 9

Bench Press + Chains
45+40x5
45+80x4
95+80x4
135+80x4
185+80x4
205+80x4 @ 7
215+80x4 @ 8
225+80x4 @ 9

RDL
45x12
135x12
185x12,12,12

Ab Wheel
BWx9,8,7

1:55
sRPE = 7

**RipCJ** · 12-05-2018, 06:00 PM

Squat
45x5,5
135x5
225x3
315x2
365x1
405x1
445x1
465x1
470x1 @ 8
435x4
445x4
455x4 @ 9
400x4,4,4

Floor Press
45x5,5
95x10
135x10
185x10
205x10
210x10
215x10 @ 7.5
215x10,10

2:15
sRPE = 7.5 (hungry)

**RipCJ** · 12-06-2018, 06:04 PM

Bench Press
45x5,5
95x5
135x3
185x2
225x2
265x1
295x1
310x1 @ 8
290x4 @ 9
270x4,4,4

Belt Squat
50x10
90x10
140x10
160x10
180x10 @ 8
180x10,10

Ab Wheel
BWx12,10,8

1:30
sRPE = 6.5

**RipCJ** · 12-08-2018, 01:43 PM

Deadlift
135x5
225x4
315x3
405x2
455x1
495x1
525x1 @ 7.5
530x1 @ 8
480x4 @ 9
435x4,4,4

Press
45x5,5
95x5
135x3
165x2
190x1 @ 7
200x1 @ 9
180x4 @ 9
170x4,4,4

Ab Wheel
BWx12,11,6

2:00
sRPE = 7

**RipCJ** · 12-12-2018, 01:30 PM

Squat + Chains
45x5,5
45+120x4
135+120x4
225+120x4
315+120x4
345+120x4
365+120x4 @ 7
385+120x4 @ 8
400+120x4 @ 8.5
370+120x4,4

TnG Bench Press
45x5,5
95x4
135x4
185x4
225x4
250x4
270x4 @ 7
285x4 @ 8
295x4 @ 9
270x4,4

CG Incline Press
45x5,5
95x10
135x10
155x10
160x10 @ 8
160x10,10

2:30
sRPE = 7

**RipCJ** · 12-14-2018, 04:43 AM

Deadlift + Bands
135x5
135+110x4
225+110x4
315+110x4
365+110x4
385+110x4
400+110x4 @ 7
410+110x4 @ 8
420+110x4 @ 8.5
385+110x4,4

Bench Press + Chains
45x5,5
45+40x4
95+40x4
135+40x4
185+40x4
225+40x4
245+40x4 @ 7
265+40x4 @ 8
275+40x4 @ 9
255+40x4,4

2ct RDL
45x10
95x10
135x10
185x10 @ 8
185x10,10

Ab Wheel
BWx10,9,5

2:20
sRPE = 7.5

**RipCJ** · 01-06-2019, 09:08 AM

Squat
45x5,5
95x4
135x4
185x4
225x4
275x3
315x2
365x1
405x1
425x1
445x1 @ 7.5
455x1 @ 8
405x4 @ 8
415x4 @ 9

Press
45x5,5
85x4
125x3
145x2
165x1
175x1 @ 8
155x4
165x4 @ 8
170x4 @ 9

Floor Press
45x5,5
95x10
135x10
165x10
185x10
195x10
200x10 @ 8
200x10,10

BB Curl
45x10
65x10,10,10

2:45
sRPE = 7

**RipCJ** · 01-06-2019, 03:52 PM

Deadlift
135x5
225x4
315x3
365x2
405x1
435x1
455x1 @ 8
405x4
415x4
425x4 @ 8
435x4 @ 9

Bench Press
45x5,5
95x5
135x4
185x3
225x2
245x1
265x1
275x1 @ 8
225x4
235x4 @ 8
245x4 @ 9

Leg Press
90x10
200x10
250x10
290x10
340x10
400x10 @ 8
400x10,10

2:20
sRPE = 7

**RipCJ** · 01-07-2019, 04:34 PM

Bike
20:00

Pull-ups
BWX15,12,9,6

Ab Wheel
BWx8,7,6,8

BB Curl
45x10
70x10,10,10,10

Cable Extension
BWx15,15,15,15

**RipCJ** · 01-11-2019, 07:21 AM

Pin Squat
45x5,5
95x4
135x4
185x4
225x4
275x4
315x4
345x4
360x4
370x4
380x4 @ 7
390x4 @ 8
400x4 @ 9

TnG Bench Press
45x5,5
95x4
135x4
185x4
225x4
245x4 @ 7
265x4 @ 8
270x4 @ 9

Close Grip Bench Press
45x5,5
95x10
135x10
155x10
175x10
180x10 @ 7.5
180x10,10

2:15
sRPE = 7

**RipCJ** · 01-11-2019, 07:24 AM

2” Deficit Deadlift
135x4
225x4
315x4
365x4
385x4
405x4
420x4 @ 7
435x4 @ 8
445x4 @ 8.5

Pin Bench Press
45x5,5
95x4
135x4
185x4
225x4
245x4 @ 7
265x4 @ 8
275x4 @ 9.5

SLDL
135x10
185x10
225x10
275x10
300x10 @ 8
300x10,10

1:45
sRPE = 7

**RipCJ** · 01-11-2019, 07:16 PM

Squat
45x5,5
95x5
135x5
185x4
225x3
275x2
315x1
365x1
405x1
435x1 @ 7
465x1 @ 8
375x5,5,4,6,5

Floor Press
45x5,5
95x10
135x10
185x10
210x10 @ 7
220x10 @ 8
220x10,10

BB Curl
45x10
75x10,10,10,10

Ab Wheel
BWx7,8,7,7

2:20
sRPE = 7

**RipCJ** · 01-12-2019, 08:51 PM

Bench Press
45x5,5
95x5
135x4
185x3
225x2
255x1
275x1
285x1 @ 7
295x1 @ 7.5
305x1 @ 8.5
255x5,5,5,5,5*

Leg Press
90x10
200x10
290x10
345x10
400x10
415x10 @ 7.5
415x10,10

BB Curl
45x10
75x10,10,10,10

Ab Wheel
BWx9,8,7

1:55
sRPE = 7.5

**RipCJ** · 01-14-2019, 04:16 PM

Deadlift
135x5
225x4
315x3
405x2
435x1
455x1
475x1
490x1 @ 8
400x5,5,5,5,5

Press
45x5,5
95x3
135x2
160x1
175x1
185x1 @ 8
155x5,5,5,5,5

BB Curl
45x10
75x10,10,10,10

2:05
sRPE = 7.5

**RipCJ** · 01-17-2019, 02:55 PM

Pin Squat
45x5,5
135x4
225x4
315x4
335x4
355x4
375x4
390x4 @ 7
400x4 @ 8
410x4 @ 8.5
380x4

TnG Bench Press
45x5,5
95x4
135x4
185x4
225x4
255x4 @ 7
275x4 @ 8
285x4 @ 9.5
260x4

Close Grip Bench Press
45x5,5
95x10
135x10
165x10
190x10 @ 8
190x10,10

BB Curl
45x10
75x10,10,10,10

2:15
sRPE = 7

**RipCJ** · 01-18-2019, 04:32 PM

2” Deficit Deadlift
135x4
225x4
315x4
405x4
425x4 @ 7
445x4 @ 8
460x4 @ 9
425x4

Pin Bench Press
45x5,5
95x4
135x4
185x4
225x4
255x4
265x4 @ 6.5
275x4 @ 8
290x4 @ 9.5
265x4

SLDL
135x10
225x10
275x10
315x10 @ 8
315x10,10

BB Curl
45x10
75x10,10,10,10

Ab Wheel
BWx9,9,8

2:15
sRPE = 8

**RipCJ** · 01-19-2019, 03:40 PM

Squat
45x5,5
135x5
225x4
315x3
365x2
405x1
435x1
475x1 @ 8
385x5,5,5,5,5,5

Floor Press
45x5,5
95x10
135x10
185x10
205x10
225x10 @ 8
225x10,10,10

Ab Wheel
BWx8,8,6

DB Curl
30x20,20,20,20

2:15
sRPE = 7.5

**RipCJ** · 01-21-2019, 04:12 PM

Bench Press
45x5,5
95x5
135x4
185x3
225x2
275x1
295x1
310x1 @ 8
250x5,5,5,5,5,5

Leg Press
90x10
200x10
290x10
400x10
430x10 @ 7.5
430x10,10,10

Ab Wheel
BWx9,8,6

DB Curl
35x20,20,20,20

1:35
sRPE = 7

Thread: Smash Fuarking Weight

Thread Tools

Search Thread

11/15/18

11/16/18

11/17/18

11/19/18

11/21/18

11/22/18

11/24/18

11/26/18

11/27/18

11/29/18

11/30/18

12/1/18

12/3/18

12/5/18

12/6/18

12/7/18

12/11/18

12/13/18

1/4/19

1/6/19

1/7/19

1/8/19

1/10/19

1/11/19

1/12/19

1/14/19

1/16/19

1/18/19

1/19/19

1/21/19

Bookmarks

Bookmarks

Posting Permissions