Smash Fuarking Weight

**RipCJ** · 09-14-2022, 05:09 PM

Squat
44x4,4
99x4,4
154x4
209x4
264x4
308x4
330x4 @ 6
341x4 @ 6
352x4 @ 6
363x4 @ 6

3-0-0 Bench Press
44x4,4
88x4,4
132x4
176x4
198x4
220x4
242x4 @ 6
242x4 @ 6
242x4 @ 6.5
242x4 @ 7

Larsen Close Grip Bench Press
44x7,7
88x7,7
132x7
154x7
176x7
187x7
198x7 @ 6
203x7 @ 6
203x7 @ 6
203x8 @ 6

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
70x12 @ 7
76x13 @ 8
76x11 @ 8

Decline Sit-up
20x20 @ 6
20x16 @ 7
20x15 @ 7
20x15 @ 7.5

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

2h 20m
sRPE @ 6

**RipCJ** · 09-18-2022, 08:31 AM

DB Curl
15x10,10
20x10,10
25x10,10
30x10,10 @ 6
35x10,10 @ 7
35x10,10 @ 7
35x10,10 @ 7

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

Dip
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6

Ab Wheel
BWx15 @ 6
BWx15 @ 6
BWx15 @ 6

0h 45m

**RipCJ** · 09-20-2022, 04:18 AM

Deadlift
44x10,10
154x4,4
264x4
374x4
418x4
463x4
485x4 @ 6
501x4 @ 6.5
523x4 @ 8

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

Close Grip EZ Curl
26x12
37x12
48x12
59x12
70x12 @ 6
81x12 @ 7
87x12 @ 8
87x12 @ 8

Decline Sit-up
20x18 @ 6.5
20x16 @ 7
20x10 @ 7
20x10 @ 7

2h 00m
sRPE @ 7

**RipCJ** · 09-21-2022, 03:23 PM

Pin Squat
44x5,5
88x5,5
154x5
209x5
264x5
308x5
330x5 @ 6
352x5 @ 7
358x5 @ 7
363x5 @ 7

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

Larsen Close Grip Bench Press
44x7,7
88x7,7
132x7
154x7
176x7
192x7
203x7 @ 6
203x7 @ 6
203x8 @ 6
203x8 @ 6

1h 50m
sRPE @ 7.5

**RipCJ** · 10-08-2022, 04:08 PM

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

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

Hammer Chin-up
BWx10 @ 7
BWx10 @ 7
BWx7 @ 7

1h 15m
sRPE @ 9

**RipCJ** · 10-09-2022, 08:56 AM

Deadlift
44x4,4
132x4
176x4
220x4
264x4
308x4
330x4
352x4
374x4 @ 6
374x4 @ 6
374x4 @ 6

30° Incline Bench Press
44x5,5
88x5,5
110x5
132x5
154x5
165x5
176x5 @ 6
176x5 @ 6
176x5 @ 6

Hammer Chin-up
BWx12 @ 7
BWx12 @ 7
BWx10 @ 7

Decline Sit-up
BWx15 @ 5
BWx15 @ 5
BWx15 @ 6

1h 40m
sRPE @ 8

**RipCJ** · 10-10-2022, 04:11 PM

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

GHD Sit-up
BWx20 @ 6
BWx17 @ 6
BWx15 @ 6

Dip
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6

0h 40m

**RipCJ** · 10-11-2022, 03:06 PM

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

Bench Press
44x4,4
88x4,4
132x4
176x4
209x4
231x4 @ 6
231x4 @ 6
231x4 @ 6

Hammer Chin-up
BWx15 @ 7
BWx11 @ 7
BWx11 @ 7

Decline Sit-up
BWx20 @ 6
BWx18 @ 6
BWx14 @ 6

1h 20m
sRPE @ 7

**lewdog_5** · 10-11-2022, 08:05 PM

Where's the intensity here!?!?

Still at it.....good for you.

**RipCJ** · 10-13-2022, 01:00 PM

Deadlift
44x10,10
154x4,4
220x4
264x4
308x4
352x4
374x4
396x4 @ 6
396x4 @ 6
396x4 @ 6

30° Incline Bench Press
44x5,5
88x5,5
132x5
154x5
176x5
187x5 @ 6
187x5 @ 6
187x5 @ 6

Hammer Chin-up
BWx15 @ 7
BWx11 @ 7
BWx12 @ 7

Decline Sit-up
BWx20 @ 6
BWx19 @ 6
BWx15 @ 6

1h 30m
sRPE @ 7

**RipCJ** · 10-17-2022, 03:07 PM

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

GHD Sit-up
BWx20 @ 6
BWx20 @ 6
BWx15 @ 6

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

0h 40m

**RipCJ** · 10-18-2022, 03:18 PM

Squat
44x4,4
88x4,4
154x4
198x4
264x4
308x4
330x4
352x4 @ 6
352x4 @ 6
352x4 @ 6

Bench Press
44x4,4
88x4,4
132x4
176x4
198x4
220x4
242x4 @ 6
242x4 @ 6
242x4 @ 6

Hammer Chin-up
BWx16 @ 7
BWx13 @ 7
BWx13 @ 7
BWx13 @ 7

Decline Sit-up
5x20 @ 6
5x20 @ 6
5x20 @ 6
5x16 @ 6

1h 45m
sRPE @ 6.5

**RipCJ** · 10-19-2022, 02:55 PM

Deadlift
44x10,10
154x4,4
220x4
264x4
308x4
352x4
396x4
418x4 @ 6
418x4 @ 6
418x4 @ 6

30° Incline Bench Press
44x4,4
88x4,4
132x4
154x4
176x4
187x4
198x4 @ 6
198x4 @ 6
198x4 @ 6

Hammer Chin-up
BWx14 @ 7
BWx11 @ 7
BWx8 @ 7
BWx9 @ 7

Decline Sit-up
5x20 @ 6
5x15 @ 6
5x15 @ 6
5x13 @ 6

1h 35m
sRPE @ 7.5

**RipCJ** · 10-20-2022, 02:15 PM

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

Vertical Knee Raise
BWx15 @ 6
BWx15 @ 6.5
BWx15 @ 7

Dip
BWx21 @ 6
BWx21 @ 6
BWx21 @ 6
BWx21 @ 5

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

0h 50m

**RipCJ** · 10-23-2022, 02:08 PM

Squat
44x4,4
88x4,4
154x4
198x4
264x4
308x4
336x4
363x4 @ 6
363x4 @ 6
363x4 @ 6

Bench Press
44x4,4
88x4,4
132x4
176x4
198x4
220x4
242x4
253x4 @ 6
253x4 @ 7
253x4 @ 6

Hammer Chin-up
BWx17 @ 7
BWx12 @ 7
BWx11 @ 7
BWx12 @ 7.5

Decline Sit-up
5x20 @ 6
5x20 @ 6
5x20 @ 6.5
5x17 @ 6.5

1h 45m
sRPE @ 7.5

**RipCJ** · 10-25-2022, 03:22 PM

Deadlift
44x10,10
154x4,4
220x4
264x4
308x4
352x4
396x4
440x4 @ 6
440x4 @ 6
440x4 @ 6

30° Incline Bench Press
44x4,4
88x4,4
132x4
154x4
176x4
198x4
209x4 @ 6
209x4 @ 6
209x4 @ 6

Hammer Chin-up
BWx17 @ 7
BWx13 @ 7
BWx12 @ 7
BWx11 @ 7.5

Decline Sit-up
5x20 @ 6
5x20 @ 6
5x15 @ 6
5x14 @ 6

1h 45m
sRPE @ 7

**RipCJ** · 10-26-2022, 02:06 PM

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

GHD Sit-up
BWx19 @ 7
BWx16 @ 7
BWx15 @ 7
BWx10 @ 6.5

Dip
BWx22 @ 6
BWx22 @ 6
BWx22 @ 6
BWx22 @ 6

0h 45m

**RipCJ** · 10-28-2022, 04:55 AM

Squat
44x4,4
88x4,4
154x4
198x4
264x4
308x4
341x4
374x4 @ 6
374x4 @ 6
374x4 @ 6

Bench Press
44x4,4
88x4,4
132x4
176x4
220x4
242x4
264x4 @ 7
264x4 @ 7
264x4 @ 7.5

Hammer Chin-up
BWx18 @ 8
BWx15 @ 8
BWx11 @ 8
BWx11 @ 8

Decline Sit-up
10x20 @ 6.5
10x18 @ 7
10x17 @ 7
10x14 @ 7

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

1h 50m
sRPE @ 7

**RipCJ** · 10-29-2022, 09:10 AM

Deadlift
44x10,10
154x4,4
220x4
264x4
308x4
352x4
396x4
429x4
462x4 @ 6.5
462x4 @ 6.5
462x4 @ 6.5

30° Incline Bench Press
44x4,4
88x4,4
132x4
154x4
176x4
198x4
209x4
220x4 @ 7
220x4 @ 6.5
220x4 @ 7

Hammer Chin-up
BWx18 @ 9
BWx13 @ 8
BWx13 @ 8
BWx10 @ 7.5

Decline Sit-up
10x20 @ 6
10x20 @ 7
10x15 @ 7
10x15 @ 7

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

1h 55m
sRPE @ 7

**RipCJ** · 10-30-2022, 08:38 AM

Squat
44x4,4
88x4,4
154x4
198x4
264x4
308x4
352x4
380x4 @ 6
380x4 @ 6
380x4 @ 6.5

Bench Press
44x4,4
88x4,4
132x4
176x4
220x4
248x4
270x4 @ 6.5
270x4 @ 7
270x4 @ 7

Hammer Chin-up
BWx18 @ 8
BWx16 @ 8
BWx14 @ 8
BWx12 @ 8

Decline Sit-up
10x15 @ 7
10x16 @ 7
10x16 @ 7
10x13 @ 7

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

1h 50m
sRPE @ 7

**RipCJ** · 11-01-2022, 03:20 PM

Deadlift
44x10,10
154x4,4
264x4
319x4
374x4
429x4
473x4 @ 6
473x4 @ 6.5
473x4 @ 6.5

30° Incline Bench Press
44x10,10
88x4,4
132x4
154x4
176x4
198x4
215x4
226x4 @ 7
226x4 @ 6.5
226x4 @ 6

Hammer Chin-up
BWx20 @ 8
BWx15 @ 8
BWx15 @ 8
BWx14 @ 8

Decline Sit-up
10x20 @ 6.5
10x20 @ 7
10x16 @ 8
10x14 @ 8

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

1h 50m
sRPE @ 7

**RipCJ** · 11-03-2022, 02:54 PM

Squat
44x10,10
88x4,4
154x4
198x4
264x4
308x4
352x4
385x4 @ 6
385x4 @ 6
385x4 @ 6

Bench Press
44x10,10
88x4,4
132x4
176x4
220x4
242x4
264x4
272x4 @ 6.75
272x4 @ 7
272x4 @ 7.25

Hammer Chin-up
BWx18 @ 8
BWx14 @ 8
BWx14 @ 8
BWx14 @ 8

Decline Sit-up
15x20 @ 7
15x16 @ 7
15x16 @ 7
15x13 @ 7

DB Curl
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6

1h 50m
sRPE @ 7

**RipCJ** · 11-04-2022, 02:11 PM

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

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

Dip
BWx23 @ 6
BWx23 @ 6
BWx23 @ 6
BWx23 @ 6

GHD Hip Extension
BWx20 @ 6
BWx20 @ 6
BWx16 @ 6
BWx10 @ 6

1h 00m

**RipCJ** · 11-06-2022, 10:31 AM

Deadlift
44x10,10
154x4,4
264x4
319x4
374x4
429x4
485x4 @ 6.5
485x4 @ 6
485x4 @ 6.5

30° Incline Bench Press
44x10,10
88x4,4
132x4
154x4
176x4
198x4
215x4
228x4 @ 7
228x4 @ 6.5
228x4 @ 6.5

Hammer Chin-up
BWx15 @ 8
BWx15 @ 8
BWx14 @ 8
BWx10 @ 8

1h 35m
sRPE @ 7.5

**RipCJ** · 11-08-2022, 03:23 PM

Squat
44x10,10
88x4,4
154x4
198x4
264x4
308x4
352x4
391x4 @ 6
391x4 @ 6
391x4 @ 6.25

Bench Press
44x10,10
88x4,4
132x4
176x4
220x4
242x4
264x4
275x4 @ 7
275x4 @ 7.25
275x4 @ 7

Hammer Chin-up
BWx20 @ 8
BWx15 @ 8
BWx16 @ 8
BWx16 @ 9

Decline Sit-up
15x20 @ 7
15x17 @ 7
15x15 @ 7
15x13 @ 7

DB Curl
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6

1h 55m
sRPE @ 7

**RipCJ** · 11-10-2022, 04:19 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
418x4
462x4
496x4 @ 6
496x4 @ 6
496x4 @ 6

30° Incline Bench Press
44x10,10
88x4,4
132x4
154x4
176x4
198x4
220x4
231x4 @ 7
231x4 @ 7
231x4 @ 7.5

Hammer Chin-up
BWx21 @ 8
BWx16 @ 8
BWx17 @ 8
BWx13 @ 8

Decline Sit-up
15x20 @ 6.5
15x18 @ 7
15x16 @ 7
15x14 @ 7

DB Curl
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6

2h 00m
sRPE @ 8

**RipCJ** · 11-11-2022, 02:10 PM

GHD DB Preacher Curl
15x12,12
20x12,12
25x12,12 @ 6
30x12,12 @ 7
30x10,10 @ 8
30x10,10 @ 8

Vertical Knee Raise
BWx20 @ 6
BWx20 @ 6
BWx16 @ 6
BWx15 @ 6

Dip
BWx24 @ 6
BWx24 @ 6
BWx24 @ 6
BWx24 @ 6

GHD Hip Extension
BWx15 @ 6
BWx16 @ 6
BWx17 @ 6
BWx12 @ 6

1h 00m

**RipCJ** · 11-15-2022, 02:39 AM

Squat
44x10,10
88x4,4
154x4
198x4
264x4
308x4
352x4
396x4 @ 6
396x4 @ 6
396x4 @ 6
396x4 @ 6

Bench Press
44x10,10
88x4,4
132x4
176x4
220x4
253x4
270x4 @ 6.5
272x4 @ 6.75
275x4 @ 7
277x4 @ 7

Pull-up
BWx18 @ 8
BWx14 @ 8
BWx15 @ 8
BWx15 @ 9

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

DB Curl
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6

2h 10m
sRPE @ 7.5

**RipCJ** · 11-15-2022, 02:40 AM

Deadlift
44x10,10
154x4,4
264x4
374x4
418x4
462x4
501x4 @ 6
501x4 @ 6
501x4 @ 6.5
501x4 @ 7

30° Incline Bench Press
44x10,10
88x4,4
132x4
154x4
176x4
198x4
220x4 @ 6.5
226x4 @ 7
231x4 @ 7
233x4 @ 7

Hammer Chin-up
55x10 @ 8
55x11 @ 8
55x9 @ 8
55x8 @ 8

Decline Sit-up
20x15 @ 6.5
20x15 @ 7
20x15 @ 7
20x14 @ 7

DB Curl
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6

2h 15m
sRPE @ 8

**RipCJ** · 11-15-2022, 03:04 PM

Squat
44x10,10
88x4,4
154x4
198x4
264x4
308x4
363x4
402x4 @ 6
402x4 @ 6
402x4 @ 6
402x4 @ 6

Bench Press
44x10,10
88x4,4
132x4
176x4
220x4
253x4
272x4
275x4 @ 7
277x4 @ 7
277x4 @ 7
277x4 @ 7

Pull-up
BWx19 @ 8
BWx15 @ 8
BWx11 @ 8
BWx10 @ 8

Decline Sit-up
20x17 @ 7
20x16 @ 7
20x15 @ 7
20x14 @ 7

DB Curl
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6
25x12,12 @ 6

2h 00m
sRPE @ 6

Thread: Smash Fuarking Weight

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