Squat
45x5,5
132x5
220x4
308x3
374x2
440x1
473x1
506x1 @ 7
529x1 @ 8
Bench Press
45x5,5
132x4
220x3
264x1
308x1 @ 7
324x1 @ 7.5
Deadlift
155x5
264x3
374x1
484x1
540x1 @ 6
1h 55m
sRPE = 6
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Thread: Smash Fuarking Weight
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11-04-2019, 04:18 PM #4021
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11-06-2019, 02:14 PM #4022
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11-12-2019, 05:42 PM #4023
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11-12-2019, 05:43 PM #4024
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11-13-2019, 12:33 AM #4025
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11-14-2019, 04:01 AM #4026
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11-14-2019, 04:28 PM #4027
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11-16-2019, 03:09 PM #4028
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11-16-2019, 03:12 PM #4029
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11-17-2019, 05:23 PM #4030
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11-20-2019, 06:20 AM #4031
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11-22-2019, 08:20 AM #4032
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11-24-2019, 09:23 AM #4033
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11-24-2019, 09:25 AM #4034
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11-26-2019, 01:57 AM #4035
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11-26-2019, 04:06 PM #4036
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11-29-2019, 05:01 AM #4037
11/28/19
Deadlift
135x8,8
225x8
275x8
315x8
340x8
365x8 @ 6
385x8 @ 7
405x8 @ 8
410x8 @ 8
410x8 @ 8
Close Grip Bench Press
45x10,10
95x10
135x10
165x10
190x10
210x10 @ 6.5
230x10 @ 8
230x10 @ 8.5
225x10 @ 9
Leg Press
90x15
180x15
270x15
360x15
410x15
450x19 @ 8
450x5,5,3
BB Curl
45x12
70x12,12,12,12
2h 15m
sRPE = 7Last edited by RipCJ; 12-05-2019 at 06:21 AM.
SFW
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11-29-2019, 05:38 PM #4038
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12-01-2019, 11:31 AM #4039
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12-01-2019, 05:36 PM #4040
11/30/19
Stiff Leg Deadlift
135x10,10
185x10
225x10
275x10
305x10 @ 6
325x10 @ 7
350x10 @ 8
350x10 @ 8
350x10 @ 8
Floor Press
45x10,10
95x10
135x10
175x10
205x10
225x10 @ 6
245x10 @ 7
260x10 @ 10
245x10 @ 8.5
240x10 @ 8
Barbell Row
45x15
98x15
132x15
152x20 @ 8
152x5,5,5,5,5
DB Flat Press
40x15
60x15
80x16 @ 8
80x5,5,5,5,4
Ab Wheel
BWx11,10,10,9
2h 35m
sRPE = 7.5Last edited by RipCJ; 12-05-2019 at 06:23 AM.
SFW
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12-01-2019, 05:37 PM #4041
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12-03-2019, 08:46 AM #4042
12/2/19
Belt Squat
50x10
90x10
140x10
180x10
220x10
250x10 @ 6.5
260x10 @ 7
270x10 @ 8
270x10 @ 8
260x10 @ 8
Feet Up Bench Press
45x15
95x15
135x15
165x15
195x15 @ 8
195x5,5,5,4
Romanian Deadlift
45x10
95x10
135x10
185x10
225x10
265x10 @ 6.5
280x10 @ 7
300x10 @ 8
300x10 @ 8
300x10 @ 8.5
1h 50m
sRPE = 8SFW
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12-04-2019, 08:32 AM #4043
12/3/19
Squat
45x8,8
135x8
225x8
275x8
315x8
350x8 @ 6
370x8 @ 7
390x8 @ 7.5
390x8 @ 8
390x8 @ 8
TnG Bench Press
45x8,8
95x8
135x8
185x8
215x8
230x8 @ 6
250x8 @ 7
265x8 @ 8
265x8 @ 8
260x8 @ 8
260x8 @ 9.5
DB Incline Press
40x15
60x15
75x15 @ 8
75x5,5,5,5,3
BB Curl
45x12
70x12,12,12,12
Ab Wheel
BWx12,8,9
2h 40m
sRPE = 7Last edited by RipCJ; 12-05-2019 at 06:21 AM.
SFW
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12-05-2019, 06:20 AM #4044
12/4/19
Deadlift
135x8,8
225x8
315x8
345x8
370x8 @ 6
390x8 @ 7
415x8 @ 7.5
415x8 @ 7.5
420x8 @ 8
420x8 @ 8
Close Grip Bench Press
45x10,10
95x10
135x10
175x10
205x10 @ 6
215x10 @ 6.5
235x10 @ 10
225x10 @ 8
225x10 @ 8
225x10 @ 8
Leg Press
90x15
200x15
290x15
400x15
470x15 @ 8
470x5,5,5,4
2h 20m
sRPE = 7SFW
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12-07-2019, 03:48 PM #4045
12/6/19
SSB Squat
65x10,10
115x10
155x10
205x10
245x10
275x10
305x10 @ 6.5
325x10 @ 7
345x10 @ 8
345x10 @ 8
345x10 @ 8
345x10 @ 8
Incline Bench Press
45x10,10
95x10
135x10
155x10
175x10 @ 6
185x10 @ 7
195x10 @ 8
195x10 @ 7.5
195x10 @ 7.5
195x10 @ 7
DB Flat Press
40x15
60x15
85x15 @ 8
85x5,5,5,4
BB Curl
45x12
75x12,12,12,12
3h 00m
sRPE = 7SFW
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12-07-2019, 03:50 PM #4046
12/7/19
Stiff Leg Deadlift
135x10,10
185x10
225x10
275x10
295x10
315x10 @ 6
330x10 @ 7
350x10 @ 8
350x10 @ 8
350x10 @ 8
350x10 @ 8
Floor Press
45x10,10
95x10
135x10
175x10
205x10
225x10 @ 6.5
235x10 @ 7
245x10 @ 7.5
250x10 @ 8
250x10 @ 8
250x9 @ 9.5
Barbell Row
45x15
95x15
135x15
155x15 @ 8
155x5,5,5,5,5
2h 15m
sRPE = 8SFW
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12-10-2019, 04:53 AM #4047
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12-11-2019, 08:53 AM #4048
12/10/19
Squat
45x8,8
135x8
225x8
275x8
315x8
335x8
355x8 @ 6
375x8 @ 7
395x8 @ 8
395x8 @ 8
395x8 @ 8
385x8 @ 8
TnG Bench Press
45x8,8
95x8
135x8
185x8
205x8
225x8 @ 6
245x8 @ 6.5
270x8 @ 8.5
265x8 @ 8
260x8 @ 8
255x8 @ 8
250x8 @ 9
DB Incline Press
40x15
60x15
70x15
80x15 @ 8
80x5,5,5,4
2h 40m
sRPE = 8.5SFW
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12-12-2019, 04:10 AM #4049
12/11/19
Deadlift
135x8,8
225x8
315x8
345x8
375x8 @ 6
395x8 @ 7
420x8 @ 7.5
425x8 @ 8
425x8 @ 8
425x8 @ 8
Close Grip Bench Press
45x10,10
95x10
135x10
175x10
205x10 @ 6
215x10 @ 6.5
230x10 @ 8
230x10 @ 8
230x10 @ 8.5
225x9 @ 10
Leg Press
90x15
200x15
290x15
400x15 @ 7.5
400x5,5,5,5,5,5
2h 40m
sRPE = 8SFW
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12-13-2019, 09:14 PM #4050
12/13/19
SSB Squat
65x10,10
115x10
155x10
205x10
245x10
270x10
295x10
315x10 @ 6
335x10 @ 7
350x10 @ 7.5
355x10 @ 8
355x10 @ 8.5
335x10 @ 8.5
Incline Bench Press
45x10,10
95x10
135x10
165x10
185x10 @ 6
195x10 @ 7
205x10 @ 7.5
205x10 @ 8
205x10 @ 8
205x10 @ 8.5
DB Flat Press
40x15
60x15
75x15
90x14 @ 8
90x5,5,3
3h 00m
sRPE = 7.5SFW
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