Smash Fuarking Weight

**RipCJ** · 12-15-2019, 03:48 PM

Stiff Leg Deadlift
135x10,10
185x10
225x10
275x10
315x10 @ 6
335x10 @ 7
365x10 @ 7.5
365x10 @ 8
365x10 @ 8
365x10 @ 8.5

Floor Press
45x10,10
95x10
135x10
185x10
215x10 @ 6
225x10 @ 6.5
245x10 @ 8
240x10 @ 8
240x10 @ 8
235x10 @ 8

Barbell Row
45x15
95x15
135x15
155x15 @ 8
155x5,5,5,5,5,5

2h 00m
sRPE = 7

**RipCJ** · 12-18-2019, 03:50 AM

Belt Squat
50x10
90x10
140x10
180x10
230x10
255x10 @ 6.5
275x10 @ 7
295x10 @ 8.5
285x10 @ 8
285x10 @ 8
280x10 @ 8

Feet Up Bench Press
45x15
95x15
135x15
165x15
190x16 @ 8
190x5,5,5,5,5,5

Romanian Deadlift
45x10
95x10
135x10
185x10
225x10 @ 6
245x10 @ 7
265x10 @ 7.5
265x10 @ 7.5
265x10 @ 8
265x10 @ 8

1h 55m
sRPE = 8.5

**RipCJ** · 12-20-2019, 05:26 PM

Deadlift
135x8,8
225x8
315x8
355x8
385x8
410x8 @ 6
435x8 @ 7
455x8 @ 8

Close Grip Bench Press
45x10,10
95x10
135x10
175x10
205x10 @ 6
225x10 @ 7
240x10 @ 7.5

1h 40m
sRPE = 7.5

**RipCJ** · 12-22-2019, 08:25 AM

2ct Paused High Bar Squat
45x10,10
95x10
135x10
185x10
225x10
245x10 @ 6
265x10 @ 7
275x10 @ 8

Incline Bench Press
45x10,10
95x10
135x10
155x10 @ 6
175x10 @ 7
195x10 @ 8

DB Flat Press
40x12
60x12
70x12
80x12 @ 6
90x12 @ 7
95x12 @ 8

1h 45m
sRPE = 8

**RipCJ** · 12-23-2019, 11:11 PM

Stiff Leg Deadlift
132x10,10
198x10
242x10
286x10
319x10 @ 6
352x10 @ 7
375x10 @ 8

Floor Press
45x10,10
88x10
132x10
187x10
209x10 @ 6
231x10 @ 7
253x10 @ 9

Barbell Row
45x12
88x12
132x12 @ 6
154x12 @ 7
176x12 @ 7.5

1h 35m
sRPE = 7.5

**RipCJ** · 12-25-2019, 06:17 PM

Squat
44x8,8
143x8
231x8
275x8
319x8
363x8 @ 6
396x8 @ 7
418x8 @ 7.5

TnG Bench Press
44x8,8
132x8
187x8
220x8 @ 6
242x8 @ 6.5
264x8 @ 8

DB Incline Press
44x12
60x12
71x12
82x12 @ 6
88x12 @ 7
93x11 @ 9

sRPE = 7
2h 05m

**RipCJ** · 12-26-2019, 07:03 PM

DB Curl
20x20/20
25x20/20
30x15/15

DB Seated Press
40x15
45x15
50x15
55x15,11,11

Smith Machine Row
44x15
66x15
88x15

**RipCJ** · 12-29-2019, 05:08 AM

Deadlift
132x8,8
220x8
308x8
363x8
391x8
413x8 @ 6
435x8 @ 7
451x8 @ 8
440x8 @ 8

Close Grip Bench Press
44x10,10
99x10
132x10
176x10
198x10 @ 6
220x10 @ 7
231x10 @ 8
231x10 @ 8

DB Curl
27x15/15
33x12/12
38x10/10

2h 00m
sRPE = 7.5

**RipCJ** · 12-29-2019, 11:43 AM

2ct Paused High Bar Squat
44x10,10
132x10
187x10
220x10
242x10
264x10 @ 6
286x11 @ 7
308x10 @ 8
308x10 @ 8.5

Incline Bench Press
44x10,10
88x10
132x10
154x10
176x10 @ 6
198x10 @ 7
214x10 @ 8
209x10 @ 9

DB Flat Press
44x12
66x12
77x12 @ 6
88x12 @ 7
88x12 @ 8
82x12 @ 8

2h 05m
sRPE = 7

**JiP** · 12-31-2019, 05:05 AM

2ct squat for multiple sets of 10 sounds like absolute torture.

**RipCJ** · 01-06-2020, 07:54 AM

2” Deficit Stiff Leg Deadlift
135x10,10
185x10
225x10
255x10
275x10 @ 6
290x10 @ 7
305x10 @ 8
305x10 @ 8

Close Grip Floor Press
45x10,10
95x10
135x10
165x10
185x10 @ 6
200x10 @ 7
210x10 @ 8
210x10 @ 8

Barbell Row
45x12,12
95x12
135x12 @ 6
155x12 @ 7
175x12 @ 8
175x12 @ 8

Curl
45x12
65x12
85x12,12

1h 50m
sRPE = 7.5

**RipCJ** · 01-06-2020, 07:55 AM

3-0-3 Tempo Squat
45x10,10
95x10
135x10
175x10
195x10 @ 6
215x10 @ 7
225x10 @ 8
225x10 @ 8

Wide Grip Bench Press
45x10,10
95x10
135x10
175x10
205x10
225x10 @ 6.5
235x10 @ 7.5
235x10 @ 8
235x10 @ 8

Romanian Deadlift
45x10
95x10
135x10
185x10
225x10 @ 6
245x10 @ 7
265x10 @ 8
265x10 @ 8

2h 30m
sRPE = 8

**RipCJ** · 01-06-2020, 07:57 AM

Originally Posted by JiP

2ct squat for multiple sets of 10 sounds like absolute torture.

They’re rough. But not as bad as sets of 10 on tempo squats.

**JiP** · 01-06-2020, 01:28 PM

Originally Posted by RipCJ

They’re rough. But not as bad as sets of 10 on tempo squats.

Impressive man. You've obviously developed some serious mental strength since starting this log.

**RipCJ** · 01-08-2020, 09:59 AM

Squat
45x8,8
95x8
135x8
185x8
225x8
275x8
315x8
345x8
365x8 @ 6.5
380x8 @ 7
390x8 @ 8
390x8 @ 8

TnG Bench Press
45x8,8
95x8
135x8
185x8
205x8
225x8 @ 6
240x8 @ 7
255x8 @ 8
250x8 @ 7.5

DB Incline Press
40x12
50x12
60x12
70x12 @ 6
80x12 @ 7
85x12 @ 8
85x12 @ 8.5

2h 45m
sRPE = 7

**RipCJ** · 01-09-2020, 06:50 AM

Deadlift
135x8,8
225x8
315x8
365x8
405x8
415x8 @ 6
430x8 @ 6.5
445x8 @ 7.5
455x8 @ 8

Close Grip Bench Press
45x10,10
95x10
135x10
175x10
205x10 @ 6
225x10 @ 7
240x10 @ 8
235x10 @ 8

Leg Press
90x12
200x12
290x12
340x12
400x12 @ 6
420x12 @ 7
440x12 @ 7.5
450x12 @ 7.5

2h 55m
sRPE = 7

**RipCJ** · 01-11-2020, 10:24 AM

2ct Paused High Bar Squat
45x10,10
95x10
135x10
185x10
225x10
255x10
275x10 @ 6.5
290x10 @ 7
305x10 @ 8
305x10 @ 8

Incline Bench Press
45x10,10
95x10
135x10
155x10
175x10 @ 6
195x10 @ 7
215x10 @ 8
215x10 @ 8

DB Flat Press
40x12
55x12
70x12
80x12 @ 6
90x12 @ 7
95x12 @ 7.5
95x12 @ 8.5

Curl
45x12
65x12
85x12,12

2h 45m
sRPE = 7

**RipCJ** · 01-11-2020, 07:05 PM

2” Deficit Stiff Leg Deadlift
135x10,10
185x10
225x10
250x10
275x10 @ 6
295x10 @ 7
315x10 @ 8
320x10 @ 8

Close Grip Floor Press
45x10,10
95x10
135x10
165x10
190x10 @ 6.5
205x10 @ 7
215x10 @ 8
215x10 @ 8

Barbell Row
45x12
95x12
145x12 @ 6
165x12 @ 7
180x12 @ 8
185x12 @ 8

Cable Extension
60x12
80x12 @ 6
90x12 @ 7
100x12 @ 8
100x12 @ 8.5

2h 05m
sRPE = 7

**RipCJ** · 01-14-2020, 09:41 AM

3-0-3 Tempo Squat
45x10,10
95x10
135x10
175x10
200x10 @ 6
215x10 @ 7
230x10 @ 8
235x10 @ 8

Wide Grip Bench Press
45x12,12
95x12
135x12
175x12
195x12
215x12 @ 6.5
235x12 @ 7
245x12 @ 8.5
235x12 @ 8

Romanian Deadlift
45x10
95x10
135x10
185x10
230x10
250x10 @ 6.5
270x10 @ 7
285x10 @ 7.5
285x10 @ 8

2h 35m
sRPE = 7.5

**MISSINGLINK** · 01-16-2020, 07:41 AM

Cool beans. Great workout

**RipCJ** · 01-16-2020, 02:11 PM

Squat
45x8,8
135x8
225x8
275x8
315x8
345x8
370x8 @ 6.5
390x8 @ 7.5
400x8 @ 8
400x8 @ 8
400x9 @ 8

TnG Bench Press
45x8,8
95x8
135x8
185x8
210x8
230x8 @ 6
245x8 @ 7
260x8 @ 8
255x8 @ 8
255x8 @ 8

DB Incline Press
40x12
50x12
60x12
70x12
75x12 @ 6
80x12 @ 7
85x12 @ 9
80x12 @ 8
80x12 @ 8

2h 50m
sRPE = 8

**RipCJ** · 01-16-2020, 09:50 PM

Deadlift
132x8,8
220x8
308x8
363x8
396x8
418x8
440x8 @ 6.5
462x8 @ 7
484x8 @ 8
484x8 @ 9
462x8 @ 9

1h 30m
sRPE = 9

**RipCJ** · 01-18-2020, 12:06 PM

Close Grip Bench Press
45x10,10
88x10
132x10
176x10
198x10
209x10 @ 6
231x10 @ 7
242x10 @ 8
242x10 @ 8.5
236x10 @ 10

Belt Squat
50x12
90x12
140x12
160x12 @ 6
180x12 @ 7
200x12 @ 7.5
200x12 @ 7.5
210x12 @ 8

2h 05m
sRPE = 8

**RipCJ** · 01-22-2020, 04:06 AM

2ct Paused High Bar Squat
45x10,10
95x10
135x10
185x10
225x10
250x10
270x10 @ 6
290x10 @ 7
315x10 @ 8
320x10 @ 8
315x10 @ 8.5

Incline Bench Press
45x10,10
95x10
135x10
155x10
175x10 @ 6.5
185x10 @ 7
195x10 @ 8
200x10 @ 7
210x10 @ 8
210x10 @ 8.5

DB Flat Press
40x12
60x12
70x12
80x12 @ 6.5
90x12 @ 8
90x12 @ 9.5
80x12 @ 9.5
70x12 @ 7.5

3h 00m
sRPE = 8

**RipCJ** · 01-23-2020, 11:52 AM

2” Deficit Stiff Leg Deadlift
132x10
187x10
220x10
264x10
280x10 @ 6.5
297x10 @ 7
314x10 @ 8
319x10 @ 8
325x10 @ 8

Close Grip Floor Press
45x10,10
95x10
135x10
165x10
185x10 @ 6
200x10 @ 7
215x10 @ 7.5
220x10 @ 8
220x10 @ 8

Barbell Row
45x12,12
88x12
132x12
155x12 @ 6.5
165x12 @ 7
176x12 @ 7.5
181x12 @ 8
181x12 @ 8

BWx12,11,10

2h 10m
sRPE = 7

**RipCJ** · 01-25-2020, 09:27 AM

3-0-3 Tempo Squat
45x10,10
88x10
132x10
176x10
198x10
209x10 @ 6
225x10 @ 7
242x10 @ 8
247x10 @ 8
247x10 @ 8.5

Wide Grip Bench Press
45x12,12
88x12
132x12
176x12
198x12
214x12 @ 6
231x12 @ 7
247x12 @ 8.5
242x12 @ 9
231x12 @ 8

Romanian Deadlift
45x10
95x10
135x10
185x10
225x10
255x10 @ 6.5
275x10 @ 7
290x10 @ 8
285x10 @ 8
285x10 @ 9

3h 45m
sRPE = 8

**RipCJ** · 01-28-2020, 04:25 AM

Squat
45x8,8
132x8
220x8
308x8
363x8
385x8 @ 6.5
402x8 @ 7
418x8 @ 7.5
418x8 @ 8
418x8 @ 8
418x8 @ 9.5

TnG Bench Press
45x8,8
88x8
132x8
187x8
209x8
231x8 @ 6
253x8 @ 7
270x8 @ 7.5
270x8 @ 8
270x8 @ 8
270x8 @ 9

DB Incline Press
40x12
55x12
70x12 @ 6
80x12 @ 7
80x12 @ 7.5
80x12 @ 8
75x12 @ 9
70x17 @ 8

3h 30m
sRPE = 7

**RipCJ** · 01-29-2020, 07:23 AM

Deadlift
155x8,8
220x8
308x8
363x8
396x8 @ 8 (Fatigue of Peace)

Close Grip Bench Press
45x10,10
88x10
132x10
176x10
187x10 @ 6
198x10 @ 7
209x10 @ 7.5
214x10 @ 8
214x10 @ 8
209x10 @ 7

Leg Press
90x12
180x12
270x12
320x12
360x12 @ 6
400x12 @ 7
440x12 @ 7.5
440x12 @ 7.5
440x12 @ 8
440x12 @ 7.5

2h 00m
sRPE = 8.5

**RipCJ** · 01-30-2020, 05:29 PM

Deadlift
155x8,8
220x8
308x8
374x8
402x8
424x8 @ 6
451x8 @ 6.5
473x8 @ 7
501x9 @ 8 (Gains of Peace)
484x7 @ 8.5
462x8 @ 8
462x8 @ 8

1h 50m
sRPE = 7.5

**knowles.ja** · 01-30-2020, 06:49 PM

Awesome deadlifts of peace

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