Smash Fuarking Weight

**RipCJ** · 04-13-2022, 03:23 PM

DB Hammer Curl
15x12,12
20x12,12
25x12,12
30x12,12 @ 6
35x12,12 @ 7
40x12,12 @ 7.5
40x12,12 @ 8

Vertical Leg Raise
BWx23 @ 6.5
BWx18 @ 7
BWx19 @ 7
BWx14 @ 7

Dip
BWx25 @ 6
BWx30 @ 7
BWx29 @ 7
BWx26 @ 7

DB GHD Preacher Curl
15x12,12
20x12,12 @ 6
25x12,12 @ 7
25x12,12 @ 7
25x12,14 @ 7

1h 05m

**RipCJ** · 04-13-2022, 03:23 PM

Squat
45x5,5
95x5
135x5
185x5
225x5
275x5
315x5
355x5 @ 6
360x5 @ 6
365x5 @ 6

Bench Press
45x5,5
95x5
135x5
185x5
225x5
245x5 @ 6
260x5 @ 6.5
265x5 @ 7
270x5 @ 7.5

Pull-up
BWx17 @ 7
BWx11 @ 7
BWx8 @ 7
BWx7 @ 7

DB Preacher Curl
15x12,12 @ 6
20x12,12 @ 7
25x12,12 @ 8
25x12,12 @ 8

1h 20m
sRPE @ 6.5

**RipCJ** · 04-13-2022, 03:25 PM

DB Curl
15x12,12
20x12,12
25x12,12
30x12,12 @ 6
35x12,12 @ 7
40x11,12 @ 8
40x11,11 @ 8
35x12,11 @ 8.5

Vertical Knee Raise
BWx26 @ 6
BWx20 @ 7
BWx14 @ 7
BWx15 @ 7

Dip
BWx25 @ 6
BWx25 @ 6
BWx27 @ 6
BWx25 @ 6

DB GHD Preacher Curl
15x12,12
20x12,12 @ 6
25x12,12 @ 6.5
25x10,10 @ 7
20x10,10 @ 7

1h 00m

**RipCJ** · 04-13-2022, 03:25 PM

Deadlift
45x10,10
135x5,5
225x5
275x5
315x5
365x5
405x5 @ 6
435x5 @ 7
440x5 @ 7
445x5 @ 7

Press
45x5,5
65x5
85x5
105x5
125x5
145x5 @ 6
160x5 @ 6.5
165x5 @ 7
170x5 @ 7

Pull-up
BWx13 @ 7
BWx9 @ 7
BWx8 @ 7
BWx6 @ 7

DB Preacher Curl
15x12,12 @ 6
20x12,12 @ 7
25x11,11 @ 8
25x10,11 @ 8
25x11,11 @ 8

1h 25m
sRPE @ 7

**RipCJ** · 04-15-2022, 07:53 AM

DB Curl
15x12,12
20x12,12
25x12,12 @ 6
30x12,12 @ 7
35x12,12 @ 8
35x12,12 @ 8

GHD Sit-up
BWx23 @ 6
BWx19 @ 7
BWx16 @ 7
BWx13 @ 7

Dip
BWx23 @ 6
BWx20 @ 7
BWx20 @ 7
BWx20 @ 7

DB GHD Preacher Curl
15x15,15
20x15,15 @ 6
20x15,15 @ 7
20x11,11 @ 7

1h 00m

**RipCJ** · 04-15-2022, 04:45 PM

DB GHD Preacher Curl
15x12,12
20x12,12
25x12,12 @ 6
30x12,12 @ 7
30x12,12 @ 8
30x12,12 @ 8
30x12,12 @ 8

Vertical Leg Raise
BWx18 @ 7
BWx17 @ 7
BWx16 @ 7
BWx17 @ 7

Dip
BWx25 @ 7
BWx25 @ 7
BWx25 @ 7
BWx18 @ 7

DB Curl
15x15,15
20x15,15 @ 6
20x15,15 @ 6
20x15,15 @ 6

1h 00m

**RipCJ** · 04-17-2022, 05:02 AM

Squat
44x10,10
88x5,5
154x5
220x5
264x5
308x5
352x5 @ 6
369x5 @ 6.5
374x5 @ 7
380x5 @ 7

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5 @ 6
264x5 @ 7
270x5 @ 7
275x5 @ 7.5

45° Incline DB Bench Press
45x10
50x10
55x10
60x10 @ 6
65x10 @ 7
70x10 @ 8
70x10 @ 8

Wide Grip EZ Preacher Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12 @ 6.5
32kg x 12 @ 8
32kg x 12 @ 10
32kg x 7 @ 9

Ab Wheel
BWx20 @ 6
BWx20 @ 6
BWx16 @ 6

2h 35m
sRPE @ 6.5

**RipCJ** · 04-17-2022, 02:12 PM

Deadlift
44x10,10
154x5,5
220x5
264x5
308x5
352x5
396x5
418x5 @ 6
440x5 @ 6.5
451x5 @ 7
457x5 @ 7

30° Incline Bench Press
44x10,10
88x5,5
132x5
176x5
187x5
198x5
209x5 @ 6.5
215x5 @ 7
220x5 @ 7
220x5 @ 7

Close Grip Kadillac Bench Press
44x10,10
88x10
110x10
121x10
132x10
143x10 @ 6.5
154x10 @ 7
165x10 @ 7.5
170x10 @ 8

Close Grip EZ Preacher Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12 @ 6.5
29.5kg x 12 @ 8
27kg x 12 @ 8
27kg x 12 @ 8

Ab Wheel
BWx21 @ 6
BWx21 @ 6
BWx16 @ 6

2h 30m
sRPE @ 8

**RipCJ** · 04-19-2022, 04:18 PM

Squat
45x10,10
135x5,5
225x5
275x5
315x5
365x5 @ 6
385x5 @ 6.5
390x5 @ 7
395x5 @ 7

Press
45x5,5
85x5
125x5
145x5
155x5 @ 6
165x5 @ 7
170x5 @ 7
170x5 @ 7

Pull-up
BWx17 @ 6.5
BWx11 @ 7
BWx9 @ 8
BWx8 @ 7

DB Preacher Curl
15x12,12 @ 6
20x12,12 @ 6.5
25x12,12 @ 8
25x11,11 @ 8
25x11,10 @ 8

1h 30m
sRPE @ 6

**RipCJ** · 04-21-2022, 02:17 AM

DB Curl
15x12,12
20x12,12
25x12,12 @ 6
30x12,12 @ 7
35x13,13 @ 8
35x12,12 @ 8
30x13,13 @ 8

GHD Sit-up
15x15 @ 6.5
15x15 @ 7
15x12 @ 7

Dip
BWx30 @ 6
BWx28 @ 7
BWx24 @ 7

GHD DB Preacher Curl
15x15,15
20x16,16 @ 6
20x16,16 @ 7
20x15,15 @ 7
20x15,19 @ 7

0h 50m

**RipCJ** · 04-22-2022, 06:02 AM

Deadlift
45x10,10
135x5,5
225x5
315x5
365x5
405x5
430x5 @ 6
455x5 @ 7
460x5 @ 7
465x5 @ 7.5

Close Grip Bench Press
45x5,5
95x5
135x5
185x5
205x5 @ 6
225x5 @ 6.5
235x5 @ 7
240x5 @ 7

Pull-up
BWx14 @ 7
BWx10 @ 7
BWx7 @ 8
BWx6 @ 8

1h 10m
sRPE @ 7

**RipCJ** · 04-22-2022, 01:12 PM

GHD DB Preacher Curl
15x12,12
20x12,12 @ 6
25x12,12 @ 8
25x12,12 @ 7
30x10,12 @ 8
30x10,12 @ 8

Vertical Leg Raise
BWx20 @ 7
BWx14 @ 7
BWx14 @ 7
BWx12 @ 7

Dip
BWx30 @ 6
BWx25 @ 6
BWx21 @ 6
BWx22 @ 6

DB Curl
15x12,12
20x12,12 @ 6
25x12,12 @ 7
25x12,12 @ 7
25x12,12 @ 7

0h 50m

**RipCJ** · 05-01-2022, 10:55 AM

Squat
45x10,10
95x5
135x5
185x5
225x5
275x5
315x5
365x5 @ 6
395x5 @ 7
400x5 @ 7
405x5 @ 7

Bench Press
45x5,5
95x5,5
135x5
185x5
225x5
245x5 @ 6
265x5 @ 6.5
270x5 @ 7
275x5 @ 7.5

Pull-up
BWx13 @ 6
BWx9 @ 6
BWx8 @ 6.5
BWx6 @ 7

DB Curl
15x15 @ 6
20x15 @ 7
20x15 @ 7
20x15 @ 7

1h 25m
sRPE @ 7

**RipCJ** · 05-04-2022, 01:55 PM

Squat
44x5,5
88x5,5
154x5
198x5
264x5
308x5 @ 6
308x5 @ 6
308x5 @ 6

Bench Press
44x5,5
88x5,5
132x5
176x5
198x5
220x5
242x5 @ 6
264x5 @ 7
264x5 @ 7
264x5 @ 7

Wide Grip Kadillac Bench Press
44x8,8
88x8
132x8
176x8 @ 6
198x8 @ 7
209x8 @ 8

Close Grip EZ Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12 @ 6
32kg x 12 @ 7
33kg x 12 @ 8

1h 55m
sRPE @ 7

**RipCJ** · 05-17-2022, 08:42 AM

Squat
44x5,5
88x5,5
132x5
176x5
220x5
264x5
308x5
330x5 @ 6
330x5 @ 6
330x5 @ 6

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5 @ 6
264x5 @ 7
270x5 @ 7
270x5 @ 7.5

Wide Grip Kadillac Bench Press
44x8,8
88x8
132x8
176x8 @ 6
198x8 @ 7
209x8 @ 8
209x8 @ 9

Wide Grip EZ Curl
12kg x 12
17kg x 12
22kg x 12 @ 6
27kg x 12 @ 7
32kg x 12 @ 8
33kg x 12 @ 8

1h 40m
sRPE @ 6.5

**RipCJ** · 05-20-2022, 08:00 AM

Squat
45x5,5
95x5,5
135x5
185x5
225x5
275x5
315x5 @ 6
315x5 @ 6
315x5 @ 6

Press
45x5,5
65x5
85x5
105x5
125x5 @ 6
135x5 @ 7
135x5 @ 7
135x5 @ 7

Pull-up
BWx12 @ 6
BWx12 @ 7
BWx8 @ 8

DB Preacher Curl
15x15,15 @ 6
17.5x15,15 @ 7
20x15,15 @ 8

1h 10m
sRPE @ 6.5

**RipCJ** · 05-20-2022, 08:02 AM

Deadlift
44x10,10
154x5,5
220x5
264x5
308x5
352x5
374x5 @ 6
374x5 @ 6
374x5 @ 6

30° Incline Bench Press
44x5,5
88x5
132x5
154x5
176x5
198x5 @ 6
209x5 @ 7
209x5 @ 7
209x5 @ 6.5

Oppën Cambered Squat
55x8,8
99x8
143x8
187x8
231x8
253x8 @ 6
275x8 @ 7
275x8 @ 7
275x8 @ 7

Close Grip EZ Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12 @ 6
32kg x 12 @ 7
34.5kg x 12 @ 8
12kg x 20

Ab Wheel
BWx20 @ 6

1h 55m
sRPE @ 6

**RipCJ** · 05-21-2022, 08:48 AM

Squat
44x5,5
110x5,5
154x5
220x5
264x5
308x5
330x5 @ 6
330x5 @ 6
330x5 @ 6

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5 @ 6
264x5 @ 7.5
264x5 @ 8
264x5 @ 8

Wide Grip Kadillac Bench Press
44x8,8
88x8
132x8
176x8 @ 6.5
198x8 @ 7.5
187x8 @ 8
187x8 @ 8.5

Wide Grip EZ Preacher Curl
12kg x 12
17kg x 12
22kg x 12 @ 6
27kg x 12 @ 7
29.5kg x 12 @ 8.5
27kg x 9 @ 8
12kg x 20

Ab Wheel
BWx20 @ 6

1h 55m
sRPE @ 6

**RipCJ** · 05-22-2022, 09:12 AM

Deadlift
44x10,10
154x5,5
220x5
264x5
308x5
352x5
374x5
396x5 @ 6
396x5 @ 6
396x5 @ 6

Close Grip Bench Press
44x5,5
88x5
132x5
176x5
198x5
220x5 @ 6
231x5 @ 6.5
237x5 @ 6.75
242x5 @ 7

60° Incline DB Bench Press
45x8
50x8
55x8
60x8 @ 6
65x8 @ 6.5
70x8 @ 7.5
70x8 @ 8

Close Grip EZ Preacher Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12 @ 6
29.5kg x 12 @ 7
32kg x 12 @ 9.5
32kg x 9 @ 8
12kg x 20

Ab Wheel
BWx20 @ 6

1h 55m
sRPE @ 7

**RipCJ** · 05-24-2022, 08:51 AM

DB Curl
15x15,15
20x15,15
25x15,15 @ 6
30x15,15 @ 7
35x15,15 @ 8

Dip
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6

DB GHD Preacher Curl
15x15,15
20x15,15 @ 6.5
25x15,15 @ 8.5
20x13,15 @ 8

**RipCJ** · 05-28-2022, 09:19 AM

Squat
44x5,5
95x5,5
135x5
185x5
225x5
275x5
315x5
345x5 @ groin sensitivity

Press
45x5,5
75x5,5
95x5
115x5
130x5 @ 6
140x5 @ 6.5
140x5 @ 6.5
140x5 @ 7

Pull-up
BWx15 @ 7
BWx10 @ 7
BWx8 @ 7
BWx7 @ 7

DB Preacher Curl
15x15,15 @ 6
17.5x15,15 @ 7
20x15,15 @ 7.5
20x15,15 @ 8

1h 05m
sRPE @ 7

**RipCJ** · 05-28-2022, 09:21 AM

Deadlift
44x10,10
154x5,5
220x5
264x5
308x5
352x5
396x5 @ 6
418x5 @ 7
418x5 @ 7
418x5 @ 6.5

30° Incline Bench Press
44x5,5
88x5
132x5
154x5
176x5
198x5
209x5 @ 6
220x5 @ 7
220x5 @ 7
220x5 @ 7.5

Oppën Cambered Squat
55x8,8
99x8
143x8
187x8
209x8
231x8
253x8
264x8 @ 6.5
275x8 @ 7
286x8 @ 7
275x8 @ 7

Close Grip EZ Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12
29.5kg x 12 @ 6
32kg x 12 @ 7
33kg x 12 @ 7.5
34.5kg x 12 @ 7.5
34.5kg x 12 @ 8
12kg x 20

2h 00m
sRPE @ 7.5

**RipCJ** · 05-28-2022, 09:28 AM

3-1-0 High Squat
44x5,5
88x5,5
132x5
154x5
176x5
198x5 @ 6
209x5 @ 6
220x5 @ 6

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
253x5 @ 6
264x5 @ 6.5
264x5 @ 7
264x5 @ 7

Wide Grip Kadillac Bench Press
44x8,8
88x8,8
132x8
154x8
176x8
187x8 @ 6
198x8 @ 7.5
198x8 @ 8
187x8 @ 8

Wide Grip EZ Preacher Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12 @ 6.5
29.5kg x 12 @ 7
29.5kg x 12 @ 8
29.5kg x 10 @ 8
29.5kg x 10 @ 8

Ab Wheel
BWx20 @ 6
BWx20 @ 6.5
BWx20 @ 6.5

DB Curl
15x12,12
20x12,12 @ 6
25x12,16 @ 7
25x12,12 @ 7
25x11,12 @ 7

2h 30m
sRPE @ 7

**RipCJ** · 05-30-2022, 04:30 AM

Deadlift
44x10,10
154x5,5
209x5
264x5
308x5
352x5
396x5 @ 6
429x5 @ 6.5
429x5 @ 7
429x5 @ 7

Close Grip Bench Press
44x5,5
88x5,5
132x5
176x5
198x5
220x5
231x5 @ 6
242x5 @ 6.5
248x5 @ 7
253x5 @ 7

60° Incline DB Bench Press
45x8
50x8
55x8
60x8
65x8 @ 6
70x8 @ 7
70x8 @ 8
70x6 @ 10

Close Grip EZ Preacher Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12
29.5kg x 12 @ 6
32kg x 12 @ 7
34.5kg x 10 @ 8.5
32kg x 10 @ 8
32kg x 10 @ 8
12kg x 20

Ab Wheel
BWx20 @ 6

2h 30m
sRPE @ 7

**RipCJ** · 05-30-2022, 04:03 PM

DB Curl
15x15,15
20x15,15 @ 6
25x15,15 @ 7
30x15,15 @ 8
30x15,15 @ 8
25x15,15 @ 8

GHD Sit-up
BWx20 @ 6
BWx17 @ 6
BWx16 @ 6.5

Dip
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6

GHD Hip Extension
BWx20 @ 6

0h 45m

**RipCJ** · 06-01-2022, 04:26 AM

3-2-0 Squat
44x5,5
66x5
88x5
110x5
132x5
154x5 @ 5
154x5 @ 5
154x5 @ 5
154x5 @ 5

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
259x5 @ 6
270x5 @ 6.5
270x5 @ 7
270x6 @ 7

Close Grip Kadillac Bench Press
44x8,8
88x8,8
132x8
154x8
176x8 @ 6
187x8 @ 7
192x8 @ 8
187x8 @ 8.5

DB Preacher Curl
10x12,12
15x12,12
20x12,12
25x12,12 @ 6
30x12,12 @ 7
35x12,12 @ 8
35x12,12 @ 8
35x9,10 @ 9

Ab Wheel
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6.5

2h 10m
sRPE @ 7

**RipCJ** · 06-04-2022, 10:31 AM

Deadlift
44x10,10
154x5,5
264x5
308x5
352x5
396x5
418x5 @ 6
440x5 @ 6.5
440x5 @ 7
440x5 @ 7

30° Incline Bench Press
44x5,5
88x5,5
132x5
176x5
198x5
209x5 @ 6
220x5 @ 6.5
226x5 @ 7
226x5 @ 7

3-2-0 High Bar Squat
44x8,8
66x8
88x8
110x8
132x8 @ 6
143x8 @ 6.5
154x8 @ 7

Close Grip EZ Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12
29.5kg x 12 @ 6
32kg x 12 @ 6.5
34.5kg x 12 @ 8
34.5kg x 12 @ 8
34.5kg x 12 @ 8
12kg x 20

Ab Wheel
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6

DB Curl
10x12,12
15x12,12
20x12,12 @ 6
25x12,12 @ 7
25x10,11 @ 7
25x9,9 @ 7

2h 35m
sRPE @ 8

**RipCJ** · 06-04-2022, 10:32 AM

DB Curl
15x12,12
20x12,12
25x12,12
30x12,12 @ 6
30x12,12 @ 6.5
30x12,12 @ 7
30x12,12 @ 7

GHD Hip Extension
BWx20 @ 6
BWx20 @ 6.5
BWx20 @ 6.5

Dip
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6

0h 40m

**RipCJ** · 06-04-2022, 10:35 AM

3-2-0 Squat
44x5,5
88x5,5
132x5
154x5
165x5 @ 6
165x5 @ 6
165x5 @ 6
165x5 @ 6

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
259x5 @ 6
275x5 @ 6.5
275x5 @ 7
275x5 @ 7

Wide Grip Kadillac Bench Press
44x8,8
88x8
132x8
154x8
176x8 @ 6
187x9 @ 7
198x9 @ 8
203x8 @ 8
203x9 @ 9

Wide Grip EZ Preacher Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12 @ 6
29.5kg x 12 @ 6.5
32kg x 13 @ 8
32kg x 10 @ 8
32kg x 10 @ 9

Ab Wheel
BWx21 @ 6
BWx21 @ 6.5
BWx21 @ 7

DB Curl
10x12,12
15x12,12
20x12,15 @ 6
25x12,13 @ 7
25x12,12 @ 7
25x11,11 @ 7.5

2h 45m
sRPE @ 7

**RipCJ** · 06-05-2022, 11:02 AM

Deadlift
44x10,10
154x5,5
220x5
264x5
308x5
352x5
396x5
424x5 @ 6
451x5 @ 7
451x5 @ 7
451x5 @ 7

Close Grip Bench Press
44x5,5
88x5,5
132x5
176x5
198x5
220x5
231x5
242x5 @ 6
248x5 @ 7
253x5 @ 6.5
259x5 @ 7.5

Barbell Seal Row
44x8,8
88x8
132x8 @ 6
154x8 @ 6.5
165x8 @ 8
165x8 @ 8.5
159x8 @ 8

Wide Grip EZ Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12 @ 6
32kg x 15 @ 7
34.5kg x 14 @ 8
34.5kg x 14 @ 8
34.5kg x 13 @ 8
12kg x 20

DB Curl
10x12,12
15x12,12
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6

2h 25m
sRPE @ 8

Thread: Smash Fuarking Weight

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