Smash Fuarking Weight

**RipCJ** · 07-22-2022, 05:18 AM

3-1-0 Squat
44x4,4
88x4,4
132x4
176x4
220x4
253x4 @ 6
253x4 @ 6
253x4 @ 6
253x4 @ 6

Bench Press
44x10,10
88x4,4
132x4,4
176x4
220x4
242x4
259x4 @ 6
270x4 @ 7
281x4 @ 8
259x4,4,4,4

Feet Up Kadillac Bench Press
44x7,7
88x7,7
132x7
154x7
165x7
176x7 @ 6
187x7 @ 7
198x7 @ 8
198x7 @ 8.5
187x7 @ 8
187x6 @ 8

2h 15m
sRPE @ 8.5

**RipCJ** · 07-27-2022, 04:09 AM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
418x4
463x4
485x4 @ 6
507x4 @ 7
529x4 @ 8
463x4,4,4

15° Incline Bench Press
44x5,5
88x5,5
132x5,5
154x5
176x5
198x5
220x5
237x5 @ 6
242x5 @ 7
242x5 @ 7
242x5 @ 7
242x5 @ 7
242x5 @ 7

Öppen Pin Squat
55x7,7
99x7
143x7
165x7
187x7
209x7 @ 6
231x7 @ 7
253x7 @ 8
253x7 @ 8

Close Grip EZ Curl
26x12
37x12
48x12
59x12
70x12 @ 6
76x12 @ 7
81x12 @ 8
81x12 @ 8
76x13 @ 8
76x14 @ 8

2h 45m
sRPE @ 7.5

**RipCJ** · 07-28-2022, 11:41 AM

1” Block Bench Press
44x10,10
88x5,5
132x5,5
176x5
220x5
242x5 @ 6
264x5 @ 7
264x5 @ 7
264x5 @ 7
264x5 @ 7
264x5 @ 7.5

Feet Up Close Grip Bench Press
44x7,7
88x7,7
132x7
154x7
176x7 @ 6
198x7 @ 6.5
220x7 @ 8
220x7 @ 8
220x7 @ 9
209x8 @ 8.5

1h 30m
sRPE @ 9

**RipCJ** · 07-29-2022, 09:41 AM

Wide Grip Pulldown
80x12
90x12
100x12
110x12
120x12 @ 6
130x12 @ 7
140x10 @ 8
130x10 @ 8

Smith Machine Bench Press
45x12
95x12
115x12
135x12
155x12
165x12
175x12 @ 6
185x12 @ 7
195x12 @ 7.5
195x12 @ 8

DB Curl
10x15,15
20x15,15 @ 6
25x15,15 @ 7
25x15,15 @ 7.5
25x15,15 @ 8
25x15,15 @ 8

DB Preacher Curl
15x12,12 @ 6
15x12,12 @ 6
15x12,12 @ 6
15x12,12 @ 6

DB Hammer Curl
40x10

0h 55m

**RipCJ** · 08-04-2022, 07:36 AM

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

GHD Sit-up
BWx15 @ 6
BWx16 @ 7
BWx13 @ 7

DB GHD Preacher Curl
15x12,12
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6

0h 35m

**RipCJ** · 08-05-2022, 03:54 AM

Stiff Leg Deadlift
44x5,5
154x5,5
264x5,5
319x5
374x5 @ 6
396x5 @ 6.5
418x5 @ 7
418x5 @ 7
418x5 @ 7
418x5 @ 7.5

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

Öppen Seal Row
55x7,7
99x7
143x7
154x7
165x7 @ 6
176x7 @ 7
187x7 @ 8
187x7 @ 8
187x7 @ 8
187x7 @ 8

2h 20m
sRPE @ 7.5

**RipCJ** · 08-07-2022, 06:26 AM

DB Curl
15x12,12
20x12,12
25x12,12
30x12,12 @ 6
35x12,12 @ 7
35x12,12 @ 8
35x10,10 @ 8
35x10,10 @ 8.5

Ab Wheel
BWx20 @ 6
BWx20 @ 6.5
BWx20 @ 7

Dip
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6.5

DB GHD Preacher Curl
15x12,12
20x12,12 @ 6

**RipCJ** · 08-10-2022, 06:59 AM

3-0-0 Squat
44x4,4
88x4,4
132x4
176x4
220x4
242x4
264x4 @ 6
264x4 @ 6
264x4 @ 6
264x4 @ 6

Bench Press
44x4,4
88x4,4
132x4
176x4
220x4
242x4
259x4 @ 6
270x4 @ 6.5
286x4 @ 8
264x4,4,4,4

Feet Up Kadillac Bench Press
44x7,7
88x7,7
132x7
154x7
176x7 @ 6
187x7 @ 7
198x7 @ 7.5
200x7 @ 8
203x7 @ 8
203x7 @ 8.5

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
70x12 @ 8
70x10 @ 7

DB Curl
20x12,12 @ 6
20x12,12 @ 6.5
20x12,12 @ 7

2h 15m
sRPE @ 7

**RipCJ** · 08-10-2022, 05:26 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
418x4 @ 6
463x4 @ 7
507x4 @ 9
429x4,4,4,4

15° Incline Bench Press
44x5,5
88x5,5
132x5,5
154x5
176x5
198x5
220x5 @ 6
231x5 @ 6.5
237x5 @ 7
242x5 @ 7
242x5 @ 8
231x5 @ 6.5

Öppen Pin Squat
55x7,7
99x7,7
143x7
187x7
209x7
231x7 @ 6
253x7 @ 7
264x7 @ 7.5
275x7 @ 8

Decline Sit-up
BWx15
10x15 @ 6
10x15 @ 6.5
10x15 @ 7

2h 45m
sRPE @ 8

**RipCJ** · 08-13-2022, 10:13 AM

Split Squat
44x6,6
66x6,6
88x6,6
110x6,6
132x6,6 @ 6
154x6,6 @ 7
165x6,6 @ 8
165x6,6 @ 8

1” Block Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
253x5
264x5 @ 6.5
270x5 @ 7
275x5 @ 7
275x5 @ 7
275x5 @ 7
275x5 @ 7.5

Feet Up Close Grip Bench Press
44x7,7
88x7,7
132x7
154x7
176x7
192x7 @ 6
203x7 @ 7
215x7 @ 8
215x7 @ 8
215x7 @ 9
203x7 @ 8

Wide Grip EZ Preacher Curl
26x12
37x12
48x12 @ 6
59x12 @ 7
65x12 @ 8.5

Decline Sit-up
BWx15
15x15 @ 6.5
15x12 @ 7
15x8 @ 7

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

3h 10m
sRPE @ 8

**RipCJ** · 08-14-2022, 09:47 AM

Spoto Bench Press
44x5,5
88x5,5
132x5,5
176x5
198x5
220x5 @ 6
231x5 @ 7
231x5 @ 7
231x5 @ 7
231x5 @ 7
231x5 @ 7

0h 35m
sRPE @ 9

**RipCJ** · 08-16-2022, 05:55 AM

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

GHD Sit-up
BWx18 @ 6.5
BWx15 @ 7
BWx10 @ 7
BWx9 @ 7

Dip
BWx20 @ 6
BWx21 @ 6
BWx20 @ 6
BWx16 @ 6

0h 40m

**RipCJ** · 08-18-2022, 05:38 AM

3-0-0 Squat
44x4,4
88x4,4
132x4
176x4
220x4
242x4
264x4
286x4 @ 6
286x4 @ 6
286x4 @ 6.5
286x4 @ 6

Bench Press
44x4,4
88x4,4
132x4
176x4
220x4
242x4
253x4 @ 6.5
264x4 @ 7.5
275x4 @ 8
253x4,4,4,4

Feet Up Kadillac Bench Press
44x7,7
88x7,7
132x7
154x7
176x7 @ 6
198x7 @ 7
209x7 @ 8
209x7 @ 8.5
203x7 @ 8
198x7 @ 8

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
65x12 @ 7
70x12 @ 8
70x10 @ 8

Decline Sit-up
15x15 @ 6
15x15 @ 6.5
15x12 @ 7

2h 30m
sRPE @ 8.5

**RipCJ** · 08-19-2022, 04:05 AM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
418x4
440x4 @ 6
463x4 @ 6.5
485x4 @ 8
424x4,4,4,4

15° Incline Bench Press
44x5,5
88x5,5
132x5
154x5
176x5
198x5
220x5 @ 6
231x5 @ 7
237x5 @ 7
242x5 @ 7
242x5 @ 7
242x5 @ 7.5

Öppen Pin Squat
55x7,7
99x7,7
143x7
165x7
187x7
209x7
231x7 @ 6
253x7 @ 6.5
275x7 @ 8
281x8 @ 7.5

Close Grip EZ Curl
26x12
37x12
48x12
59x12
65x12 @ 6
70x12 @ 7
76x12 @ 7.5
81x12 @ 8

Decline Sit-up
15x15 @ 6
15x15 @ 6.5
15x15 @ 7

3h 00m
sRPE @ 8.5

**RipCJ** · 08-19-2022, 04:19 PM

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

Vertical Knee Raise
BWx20 @ 6
BWx17 @ 6.5
BWx17 @ 7
BWx14 @ 7

Dip
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6

Ab Wheel
BWx15 @ 6
BWx15 @ 6

0h 45m

**RipCJ** · 08-20-2022, 09:06 AM

Split Squat
44x6,6
66x6,6
88x6,6
110x6,6
132x6,6
143x6,6 @ 6
154x6,6 @ 6.5
165x6,6 @ 8
176x6,7 @ 8

1” Block Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
253x5 @ 6
264x5 @ 6.5
275x5 @ 7
277x5 @ 8.5
270x5 @ 7.5
264x5 @ 7.5

Feet Up Close Grip Bench Press
44x7,7
88x7,7
132x7
154x7
165x7
176x7 @ 6.5
187x7 @ 7
198x7 @ 8
203x7 @ 8
203x7 @ 8
203x7 @ 8

Wide Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
65x12 @ 7
70x12 @ 8.25
70x11 @ 8

2h 45m
sRPE @ 8.5

**RipCJ** · 08-21-2022, 01:30 PM

Stiff Leg Deadlift
44x10,10
154x5,5
264x5,5
308x5
352x5
374x5 @ 6
396x5 @ 6.5
418x5 @ 7
424x5 @ 7
424x5 @ 7
424x5 @ 7

Spoto Bench Press
44x5,5
88x5,5
132x5,5
176x5
198x5
220x5
231x5 @ 6
242x5 @ 6.5
248x5 @ 7
248x5 @ 7
248x5 @ 7
248x5 @ 8

1h 50m
sRPE @ 8

**RipCJ** · 08-24-2022, 05:54 AM

Squat
44x4,4
88x4,4
132x4,4
176x4
220x4
242x4
264x4
286x4
308x4 @ 6
308x4 @ 6
308x4 @ 6
308x4 @ 6

Bench Press
44x4,4
88x4,4
132x4,4
176x4
220x4 @ 6 *shoulder pain*
242x4 @ 7 *shoulder pain*
264x4 @ 8 *shoulder pain*

Larsen Close Grip Bench Press
44x7,7
66x7
88x7
110x7
132x7
143x7
154x7
165x7 @ 6
176x7 @ 6
187x7 @ 6

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
65x12 @ 7
67x12 @ 8
65x12 @ 8

Decline Sit-up
15x15 @ 6
15x15 @ 6.5
15x15 @ 7
15x12 @ 7

1h 55m
sRPE @ 7.5

**RipCJ** · 08-24-2022, 03:57 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
429x4
463x4 @ 6.5
485x4 @ 7
501x4 @ 8

15° Incline Bench Press
44x5,5
88x5,5
132x5,5
154x5
176x5
187x5 @ 6
198x5 @ 6
209x5 @ 6

0-3-0 High Bar Squat
44x7,7
66x7
88x7
110x7
132x7 @ 6
154x7 @ 7
176x7 @ 7

Close Grip EZ Curl
26x12
37x12
48x12
59x12 @ 6
70x12 @ 6.5
81x12 @ 7.5
81x12 @ 8

Decline Sit-up
15x15 @ 6
15x15 @ 6.5
15x15 @ 7
15x13 @ 7

1h 55m
sRPE @ 6

**RipCJ** · 08-26-2022, 01:41 PM

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

Vertical Knee Raise
BWx15 @ 6
BWx15 @ 7
BWx15 @ 7
BWx13 @ 7

0h 35m

**RipCJ** · 08-28-2022, 04:43 AM

Pin Squat
44x5,5
88x5,5
132x5
176x5
220x5
242x5
264x5
286x5 @ 6
308x5 @ 7
319x5 @ 7

1.5” Block Bench Press
44x5
132x5
176x5
220x5
242x5
264x5 @ 6
275x5 @ 7
286x5 @ 8

Larsen Close Grip Bench Press
44x7
88x7
132x7
154x7
176x7 @ 6
187x7 @ 6
198x7 @ 6

Wide Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
65x12 @ 7
70x10 @ 8
65x9 @ 8
59x9 @ 8

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

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

Barbell Curl
66x12 @ 6
66x12 @ 7
66x12 @ 6.5
66x10 @ 7

DB Hammer Curl
45x6
40x6,6
35x6,6 @ 7
35x6,6 @ 7
35x5,5 @ 9

DB Curl
10x20

2h 15m
sRPE @ 7

**RipCJ** · 08-31-2022, 05:57 AM

Squat
44x4,4
88x4,4
132x4
176x4
220x4
264x4
308x4 @ 6
319x4 @ 6
330x4 @ 6
341x4 @ 6

3-0-0 Bench Press
44x4,4
88x4,4
132x4
154x4
176x4
198x4
220x4 @ 6
220x4 @ 6
220x4 @ 6
220x4 @ 6

Larsen Close Grip Bench Press
44x7,7
88x7,7
132x7
154x7
176x7 @ 6
187x7 @ 6
198x7 @ 6
198x7 @ 6

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12
65x12 @ 6
70x12 @ 7.5
70x12 @ 8
70x11 @ 8

Decline Sit-up
15x15 @ 6
15x15 @ 6
15x15 @ 6.5
15x15 @ 7

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

2h 20m
sRPE @ 6.5

**RipCJ** · 09-01-2022, 06:45 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
440x4
485x1
518x1
551x1
595x2 @ 9.5

15° Incline Bench Press
44x5,5
88x5,5
132x5,5
154x5
176x5
198x5
209x5
220x5 @ 6
220x5 @ 6
220x5 @ 6
220x5 @ 6

Close Grip EZ Curl
26x12
37x12
48x12
59x12
65x12
70x12 @ 6.5
76x12 @ 7
81x12 @ 8
81x12 @ 8

Decline Sit-up
15x15 @ 6
15x15 @ 6
15x15 @ 6.5
15x15 @ 7

DB Curl
15x15,15
20x15,15 @ 6
25x15,15 @ 7
25x15,15 @ 7
25x13,13 @ 7

2h 00m
sRPE @ 6

**RipCJ** · 09-03-2022, 09:08 AM

Pin Squat
44x5,5
88x5,5
132x5
176x5
220x5
264x5
286x5
308x5 @ 6
330x5 @ 7
336x5 @ 7
341x5 @ 7

1.5” Block Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
264x5 @ 6
281x5 @ 7
281x5 @ 7
281x5 @ 7

Larsen Close Grip Bench Press
44x7,7
88x7,7
132x7
154x7
165x7
176x7
187x7 @ 6
198x7 @ 6
198x7 @ 6
198x7 @ 6.5

Wide Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
65x12 @ 7
67x12 @ 8
67x11 @ 8

Decline Sit-up
15x15 @ 6
15x15 @ 6
15x15 @ 6.5
15x15 @ 6.5

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

2h 30m
sRPE @ 6

**RipCJ** · 09-04-2022, 05:42 PM

Stiff Leg Deadlift
44x10,10
154x5,5
264x5
308x5
352x5
374x5
396x5 @ 6
418x5 @ 7
440x5 @ 8

Spoto Bench Press
44x5,5
88x5,5
132x5
176x5
198x5
220x5
237x5 @ 6
248x5 @ 7
248x5 @ 7
248x5 @ 7

Öppen Seal Row
55x7,7
99x7
121x7
143x7
165x7
170x7
176x7 @ 6
181x7 @ 7
187x7 @ 8

Wide Grip EZ Curl
26x12
37x12
48x12
59x12
70x12 @ 6
76x12 @ 6.5
81x12 @ 8
81x12 @ 8

Decline Sit-up
15x15 @ 6
15x15 @ 6.5
15x15 @ 7
15x15 @ 7

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

2h 10m
sRPE @ 6.5

**RipCJ** · 09-07-2022, 09:04 AM

Squat
44x4,4
88x4,4
132x4
176x4
220x4
264x4
308x4
319x4 @ 6
330x4 @ 6
341x4 @ 6
352x4 @ 6

3-0-0 Bench Press
44x4,4
88x4,4
132x4
176x4
198x4
220x4
231x4 @ 6
231x4 @ 6
231x4 @ 6
231x4 @ 6

Larsen Close Grip Bench Press
44x7,7
88x7,7
132x7
154x7
176x7
187x7
198x7 @ 6
198x7 @ 6
198x7 @ 6
198x7 @ 6

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12
65x12 @ 6
70x12 @ 7
76x10 @ 8
76x10 @ 8

Decline Sit-up
20x15 @ 6
20x15 @ 6.5
20x15 @ 6.5
20x12 @ 7

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

2h 10m
sRPE @ 6.5

**RipCJ** · 09-09-2022, 04:27 AM

Deadlift
44x10,10
154x4,4
264x4
374x4
418x4
463x4
485x4 @ 6
501x4 @ 7
512x4 @ 8

15° Incline Bench Press
44x5,5
88x5,5
132x5
154x5
176x5
198x5
220x5
231x5 @ 6
237x5 @ 7
237x5 @ 7
237x5 @ 7

1h 45m
sRPE @ 10

**RipCJ** · 09-09-2022, 06:39 PM

0-3-0 High Bar Squat
44x7,7
66x7
88x7
110x7
132x7
154x7
176x7
187x7 @ 6
198x7 @ 7
209x7 @ 7.5

Close Grip EZ Curl
26x12
37x12
48x12
59x12
70x12 @ 6
76x12 @ 7
81x13 @ 8
81x12 @ 8

1h 05m
sRPE @ 7.5

**RipCJ** · 09-11-2022, 12:01 PM

Pin Squat
44x5,5
88x5,5
132x5
176x5
220x5
264x5
308x5
330x5 @ 6
347x5 @ 7
352x5 @ 7
358x5 @ 7

1.5” Block Bench Press
44x5,5
88x5,5
132x5
176x5
198x5
220x5
242x5
264x5 @ 6
286x5 @ 7
286x5 @ 7
281x5 @ 7

Larsen Close Grip Bench Press
44x7,7
88x7,7
132x7
154x7
176x7
187x7
198x7 @ 6
203x7 @ 6
203x7 @ 6
198x7 @ 6.5

Wide Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
65x12 @ 7
70x11 @ 8.5
70x7 @ 8

Decline Sit-up
20x18 @ 7
20x15 @ 7
20x13 @ 7
20x11 @ 7

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

2h 30m
sRPE @ 7.5

**RipCJ** · 09-12-2022, 05:57 PM

Stiff Leg Deadlift
44x10,10
154x5,5
264x5
308x5
352x5
385x5
407x5 @ 6
429x5 @ 7
451x5 @ 8

Spoto Bench Press
44x5,5
88x5,5
132x5
176x5
198x5
220x5
242x5 @ 6
253x5 @ 7
253x5 @ 7
253x5 @ 7

Öppen Seal Row
55x7,7
99x7
165x7
176x7
187x7 @ 6
198x7 @ 7
198x7 @ 8
198x7 @ 8

Wide Grip EZ Curl
26x12
37x12
48x12
59x12
70x12 @ 6
76x12 @ 6.5
81x12 @ 8
81x10 @ 8

2h 00m
sRPE @ 6

Thread: Smash Fuarking Weight

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