Smash Fuarking Weight

**RipCJ** · 11-16-2022, 03:45 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
418x4
463x4
507x4 @ 6
507x4 @ 6.5
507x4 @ 7
507x4 @ 7

30° Incline Bench Press
44x10,10
88x4,4
132x4
154x4
176x4
198x4
215x4
226x4 @ 6.75
231x4 @ 7
233x4 @ 7
233x4 @ 7

Hammer Chin-up
55x10 @ 8
55x9 @ 8
55x8 @ 8
55x8 @ 8.5

Decline Sit-up
20x17 @ 7
20x12 @ 7
20x13 @ 7
20x13 @ 7

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

2h 15m
sRPE @ 8

**RipCJ** · 11-18-2022, 04:37 PM

Squat
44x10,10
88x4,4
154x4
198x4
264x4
308x4
363x4
407x4 @ 6
407x4 @ 6
407x4 @ 6
407x4 @ 6

Bench Press
44x10,10
88x4,4
132x4
176x4
220x4
253x4
275x4 @ 6.5
277x4 @ 7
279x4 @ 7
281x4 @ 7

Pull-up
BWx19 @ 8
BWx16 @ 8.5
BWx10 @ 8
BWx10 @ 8

1h 50m
sRPE @ 8.5

**RipCJ** · 11-19-2022, 07:01 AM

30° Incline Bench Press
44x10,10
88x4,4
132x4
154x4
176x4
198x4
215x4
226x4 @ 7
231x4 @ 7.5
226x4 @ 7
226x4 @ 7

Hammer Chin-up
66x10 @ 8
66x9 @ 8
66x7 @ 8
66x8 @ 8

Decline Sit-up
25x12 @ 7
25x12 @ 7
25x12 @ 7
25x12 @ 7

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

1h 20m
sRPE @ 8.5

**RipCJ** · 11-22-2022, 04:05 PM

Squat
44x10,10
88x4,4
154x4
198x4
264x4
308x4
363x4
413x4 @ 6
413x4 @ 6
413x4 @ 6
413x4 @ 6

Bench Press
44x10,10
88x4,4
132x4
176x4
220x4
242x4
264x4
275x4
281x4 @ 7
281x4 @ 6.5
283x4 @ 7
283x4 @ 6.5

Pull-up
BWx21 @ 8
BWx16 @ 8
BWx16 @ 8
BWx13 @ 8

Decline Sit-up
25x12 @ 7
25x12 @ 7
25x12 @ 7
25x12 @ 7

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

2h 20m
sRPE @ 7

**RipCJ** · 11-23-2022, 05:36 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
418x4
463x4
512x4 @ 7
512x4 @ 7
512x4 @ 7
512x4 @ 7

30° Incline Bench Press
44x10,10
88x4,4
132x4
154x4
176x4
198x4
215x4
226x4
231x4 @ 7
233x4 @ 7
235x4 @ 7
237x4 @ 7

Hammer Chin-up
110x3 @ 9
66x7 @ 8
66x8 @ 8
66x8 @ 8

Decline Sit-up
25x17 @ 7
25x15 @ 7
25x15 @ 7
25x12 @ 7

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

2h 30m
sRPE @ 7

**RipCJ** · 11-25-2022, 04:22 PM

Squat
44x10,10
88x4,4
154x4
198x4
264x4
308x4
374x4
418x4 @ 6
418x4 @ 6
418x4 @ 6
418x4 @ 6.5

Bench Press
44x10,10
88x4,4
132x4
176x4
220x4
242x4
264x4
281x4 @ 6.75
283x4 @ 7
285x4 @ 7
286x4 @ 7

Pull-up
BWx18 @ 8
BWx15 @ 8
BWx15 @ 8
BWx12 @ 8

Decline Sit-up
30x15 @ 6.5
30x15 @ 7
30x12 @ 7
30x12 @ 7

DB Curl
30x12,12 @ 6
30x12,12 @ 6
30x12,12 @ 6
30x12,12 @ 6

2h 30m
sRPE @ 7

**RipCJ** · 11-27-2022, 01:02 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
429x4
485x4
518x4 @ 7.5
507x4 @ 7.5
496x4 @ 7
485x4 @ 7

30° Incline Bench Press
44x10,10
88x4,4
132x4
154x4
176x4
198x4
220x4
231x4
237x4 @ 7
237x4 @ 7
237x4 @ 7
237x4 @ 7

Hammer Chin-up
77x6 @ 7.5
77x7 @ 8.5
77x6 @ 8
77x5 @ 8

Decline Sit-up
30x12 @ 7
30x12 @ 7
30x12 @ 7
30x12 @ 7

DB Curl
30x12,12 @ 6
30x12,12 @ 6
30x12,12 @ 6
30x12,12 @ 6

2h 30m
sRPE @ 8

**RipCJ** · 11-29-2022, 04:17 PM

Squat
44x10,10
88x4,4
154x4,4
198x4
264x4
308x4
374x4
420x4 @ 6
420x4 @ 6
420x4 @ 6
420x4 @ 6.5

Bench Press
44x10,10
88x4,4
154x4,4
198x4
231x4
264x4
286x4 @ 7
288x4 @ 6.75
290x4 @ 7
292x4 @ 6.9

Pull-up
BWx19 @ 8
BWx16 @ 8
BWx15 @ 8
BWx13 @ 8

Decline Sit-up
30x16 @ 7
30x14 @ 7
30x15 @ 7
30x10 @ 7

DB Curl
30x12,12 @ 6
30x12,12 @ 6
30x12,12 @ 6
30x12,12 @ 6

2h 15m
sRPE @ 6.5

**RipCJ** · 12-01-2022, 03:23 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
429x4
485x4 @ 7
485x4 @ 7
485x4 @ 7
485x4 @ 7

30° Incline Bench Press
44x10,10
88x4,4
132x4,4
154x4
176x4
198x4
220x4
231x4
237x4
239x4 @ 7
241x4 @ 7
242x4 @ 7
244x4 @ 7

Hammer Chin-up
77x7 @ 8
77x6 @ 8
77x6 @ 8
77x6 @ 8

Decline Sit-up
30x13 @ 7
30x13 @ 7
30x12 @ 7
30x10 @ 7

DB Curl
30x12,12 @ 6
30x12,12 @ 6
30x12,12 @ 6
30x12,12 @ 6

2h 30m
sRPE @ 7.5

**RipCJ** · 12-04-2022, 08:28 AM

Squat
44x10,10
88x4,4
154x4,4
198x4
264x4
308x4
352x4
396x4
423x4 @ 6
423x4 @ 6
423x4 @ 6.25
423x4 @ 6

Bench Press
44x10,10
88x4,4
132x4
176x4
220x4
242x4
264x4
277x4
292x4 @ 7
294x4 @ 7
296x4 @ 7.25
297x4 @ 8

Pull-up
BWx19 @ 8
BWx16 @ 8
BWx13 @ 8
BWx13 @ 8

Decline Sit-up
35x12 @ 6.5
35x12 @ 7
35x12 @ 7
35x10 @ 7

DB Curl
35x12,12 @ 6
35x12,12 @ 6
35x12,12 @ 6.5
35x12,12 @ 7

2h 15m
sRPE @ 7.5

**RipCJ** · 12-05-2022, 04:14 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
429x4
485x4 @ 6
509x4 @ 7
534x4 @ 8

30° Incline Bench Press
44x10,10
88x4,4
132x4
154x4
176x4
198x4
220x4
231x4
242x4 @ 6.75
244x4 @ 7
246x4 @ 7
248x4 @ 6.9

Hammer Chin-up
88x6 @ 8
88x6 @ 8
88x5 @ 8
88x5 @ 8

Decline Sit-up
35x13 @ 7
35x12 @ 7
35x12 @ 7
35x12 @ 7

DB Curl
35x12,12 @ 6
35x12,12 @ 6
35x12,12 @ 6
35x12,12 @ 6

2h 15m
sRPE @ 7

**RipCJ** · 12-07-2022, 04:02 PM

Squat
44x10,10
88x4,4
154x4
198x4
264x4
308x4
352x4
396x4
424x4 @ 6
424x4 @ 6.5
424x4 @ 6.5
424x4 @ 6

Bench Press
44x10,10
88x4,4
154x4
198x4
242x4
264x4
281x4
292x4 @ 6.5
294x4 @ 7
294x4 @ 7
294x4 @ 7

Pull-up
BWx18 @ 8
BWx16 @ 8.5
BWx15 @ 8
BWx14 @ 8

Decline Sit-up
35x12 @ 7
35x12 @ 7
35x12 @ 7
35x10 @ 7

DB Curl
35x12,12 @ 6
35x12,12 @ 6
35x12,12 @ 6.5
35x12,12 @ 6.5

2h 30m
sRPE @ 8

**RipCJ** · 12-10-2022, 09:03 AM

0-2-0 Deadlift
44x10,10
154x4,4
209x4
264x4
319x4
374x4
396x4
418x4
440x4 @ 6
463x4 @ 7
474x4 @ 8

30° Incline Bench Press
44x10,10
88x4,4
132x4
176x4
198x4
220x4
237x4
248x4 @ 6.75
248x4 @ 7
248x4 @ 7
248x4 @ 7

Hammer Chin-up
88x5 @ 8
88x5 @ 8
88x5 @ 9
88x4 @ 8

2h 10m
sRPE @ 8.5

**RipCJ** · 12-13-2022, 05:24 PM

Squat
44x10,10
88x4,4
154x4
198x4
264x4
308x4
352x4
396x4
418x4 @ 6
440x4 @ 7
407x4,4

Bench Press
44x10,10
88x4,4
154x4
198x4
242x4
264x4
281x4 @ 6
292x4 @ 6.5
303x4 @ 8

Pull-up
BWx20 @ 8
BWx15 @ 8
BWx14 @ 8
BWx13 @ 8

2h 00m
sRPE @ 7.5

**RipCJ** · 12-15-2022, 03:24 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
429x4
485x4 @ 6
512x4 @ 6.5
545x4 @ 8
501x4

30° Incline Bench Press
44x10,10
88x4,4
132x4
176x4
198x4
220x4
242x4 @ 6.5
253x4 @ 7
259x4 @ 8.5

Hammer Chin-up
99x5 @ 8
99x4 @ 8
99x4 @ 8
99x4 @ 8

1h 45m
sRPE @ 6

**RipCJ** · 12-19-2022, 10:14 AM

0-2-0 Squat
44x4,4
88x4,4
154x4,4
198x4
264x4
308x4
330x4
341x4
352x4
363x4 @ 6
374x4 @ 7
374x4 @ 7

1” Block Bench Press
44x4,4
88x4,4
154x4
198x4
242x4
264x4
275x4 @ 6
288x4 @ 7
301x4 @ 8

Öppen Squat
55x8,8
99x8,8
165x8
209x8
231x8
242x8 @ 6
253x8 @ 6
264x8 @ 6

Pull-up
BWx22 @ 7.5
BWx17 @ 8
BWx17 @ 8
BWx16 @ 8

2h 25m
sRPE @ 7

**RipCJ** · 12-19-2022, 05:32 PM

0-2-0 Deadlift
44x10,10
154x4,4
264x4
319x4
374x4
418x4
440x4 @ 6
463x4 @ 7
485x4 @ 8

Pin Bench Press
44x4,4
88x4,4
154x4
198x4
242x4
264x4 @ 6.5
270x4 @ 7
275x4 @ 8

Öppen Deadlift
55x8
165x8
209x8
253x8
275x8 @ 6
286x8 @ 6
297x8 @ 6

Hammer Chin-up
99x5 @ 8
99x4 @ 8
99x4 @ 8
99x4 @ 8.5

2h 15m
sRPE @ 8

**RipCJ** · 12-21-2022, 05:24 PM

Squat
44x10,10
88x4,4
154x4,4
198x4
264x4
308x4
352x4
396x4
424x4 @ 6
446x4 @ 7
409x4,4

Bench Press
44x10,10
88x4,4
154x4,4
198x4
242x4
264x4
281x4 @ 6
294x4 @ 7
305x4 @ 8.5
277x4

Pull-up
BWx19 @ 8
BWx17 @ 8
BWx13 @ 8
BWx12 @ 8

DB Curl
35x10,10 @ 6
35x10,10 @ 6.5
35x10,10 @ 6.5
35x10,10 @ 6.5

2h 30m
sRPE @ 7.5

**RipCJ** · 12-23-2022, 01:56 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
418x4
463x4
496x4 @ 6.5
518x4 @ 7.5
551x4 @ 9
485x4

30° Incline Bench Press
44x4,4
88x4,4
132x4,4
176x4
198x4
220x4 @ 6
231x4 @ 7
242x4 @ 8
226x4

Hammer Chin-up
110x4 @ 8
110x4 @ 10
110x3 @ 8
110x3 @ 8

DB Preacher Curl
25x10,10 @ 6
25x10,10 @ 6
25x10,10 @ 6
25x10,10 @ 6

1h 55m
sRPE @ 8

**RipCJ** · 12-27-2022, 02:18 PM

0-2-0 Squat
44x4,4
88x4,4
154x4
198x4
264x4
308x4
336x4
363x4 @ 6
374x4 @ 6.5
385x4 @ 7
396x4 @ 7

1” Block Bench Press
44x4,4
88x4,4
154x4
198x4
242x4
264x4
281x4 @ 6
292x4 @ 6.75
308x4 @ 8
288x4

Öppen Squat
55x8,8
99x8,8
165x8
209x8
231x8
253x8 @ 6
264x8 @ 6
275x8 @ 6

Pull-up
BWx20 @ 8
BWx14 @ 8
BWx13 @ 8
BWx11 @ 8

3h 00m
sRPE @ 8

**RipCJ** · 12-29-2022, 05:52 PM

0-2-0 Deadlift
44x10,10
154x4,4
264x4,4
319x4
374x4
418x4
446x4 @ 6
468x4 @ 7
490x4 @ 8
451x4

Pin Bench Press
44x4,4
88x4,4
154x4
198x4
220x4
242x4
264x4 @ 6.25
272x4 @ 7
281x4 @ 8
264x4

Öppen Deadlift
55x8
165x8
209x8
275x8
297x8 @ 6
303x8 @ 6
308x8 @ 6

2h 15m
sRPE @ 8

**RipCJ** · 12-31-2022, 12:21 PM

Squat
44x10,10
88x4,4
154x4,4
198x4
264x4
308x4
352x4
396x4 @ 6
429x4 @ 7
396x4,4,4

Bench Press
44x10,10
88x4,4
154x4,4
198x4
242x4
264x4
281x4 @ 6
292x4 @ 7.5
299x4 @ 8
275x4,4

Pull-up
BWx19 @ 8
BWx17 @ 8
BWx12 @ 8
BWx12 @ 8

DB Curl
35x10,10 @ 6
35x10,10 @ 6.5
35x10,10 @ 7
35x10,10 @ 7.5

2h 35m
sRPE @ 8

**RipCJ** · 01-04-2023, 05:06 AM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
418x4
463x4
490x4 @ 6
512x4 @ 7
534x4 @ 9
485x4,4

30° Incline Bench Press
44x10,10
88x4,4
132x4,4
176x4
198x4
220x4
231x4 @ 6
242x4 @ 7
253x4 @ 8
237x4,4

DB Preacher Curl
25x10,10 @ 6
25x10,10 @ 6
25x10,10 @ 6
25x10,10 @ 6

2h 50m
sRPE @ 7

**RipCJ** · 01-06-2023, 04:38 AM

0-2-0 Squat
44x4,4
88x4,4
154x4,4
198x4
264x4
308x4
352x4
374x4 @ 6
396x4 @ 7
402x4 @ 7
407x4 @ 7.5

1” Block Bench Press
44x4,4
88x4,4
154x4
198x4
242x4
264x4
275x4 @ 6
286x4 @ 7
297x4 @ 8
279x4,4

Öppen Squat
55x8,8
99x8,8
165x8
209x8
253x8 @ 6
253x8 @ 6
253x8 @ 6

Pull-up
BWx19 @ 8
BWx12 @ 8
BWx12 @ 8
BWx12 @ 8

2h 15m
sRPE @ 7.5

**RipCJ** · 01-07-2023, 08:27 AM

0-2-0 Deadlift
44x10,10
154x4,4
220x4
264x4
319x4
374x4
418x4
451x4 @ 6.5
474x4 @ 7
496x4 @ 8.5
451x4,4

Pin Bench Press
44x4,4
88x4,4
154x4
198x4
220x4
242x4
259x4 @ 6
270x4 @ 7.5
281x4 @ 8.25
264x4,4

Öppen Deadlift
55x8,8
165x8
209x8
275x8
297x8 @ 6
308x8 @ 6
319x8 @ 6.5

DB Preacher Curl
25x10,10 @ 6
25x10,10 @ 6
25x10,10 @ 6
25x10,10 @ 6

2h 40m
sRPE @ 7.5

**RipCJ** · 01-09-2023, 03:26 PM

Squat
44x10,10
88x4,4
154x4,4
198x4
264x4
308x4
352x4
396x4
418x4 @ 6
451x4 @ 7
413x4,4,4

Bench Press
44x4,4
88x4,4
154x4,4
198x4
242x4
264x4
275x4 @ 6
288x4 @ 7
303x4 @ 8
277x4,4

2h 00m
sRPE @ 6.5

**RipCJ** · 01-10-2023, 03:45 PM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
418x4
463x4 @ 6.5
490x4 @ 7
501x4 @ 8
459x4,4

30° Incline Bench Press
44x4,4
88x4,4
132x4,4
176x4
198x4
220x4
233x4 @ 6
244x4 @ 7
255x4 @ 8.5
237x4,4

Hammer Chin-up
110x4 @ 10
110x3 @ 9
110x3 @ 9
110x3 @ 8.5

DB Preacher Curl
25x10,10 @ 6
25x10,10 @ 6
25x10,10 @ 6
25x10,10 @ 6

2h 10m
sRPE @ 7

**RipCJ** · 01-12-2023, 03:51 PM

0-2-0 Squat
44x4,4
88x4,4
154x4,4
198x4
264x4
308x4
352x4
385x4 @ 6
402x4 @ 7
407x4 @ 7
413x4 @ 7

1” Block Bench Press
44x4,4
88x4,4
154x4
198x4
242x4
264x4
277x4 @ 6
292x4 @ 7
303x4 @ 8
283x4,4

Öppen Squat
55x8,8
99x8,8
165x8
209x8
253x8 @ 6
259x8 @ 6
264x8 @ 6

2h 20m
sRPE @ 7

**RipCJ** · 01-15-2023, 11:46 AM

0-2-0 Deadlift
44x10,10
154x4,4
264x4,4
319x4
374x4
418x4
451x4 @ 6
474x4 @ 7.25
501x4 @ 9.5
440x4,4

Pin Bench Press
44x4,4
88x4,4
154x4
198x4
242x4
264x4 @ 6
275x4 @ 7.5
281x4 @ 8.5
259x4,4

Öppen Deadlift
55x8,8
165x8
220x8
275x8
319x8 @ 6
319x8 @ 6
319x8 @ 6

2h 25m
sRPE @ 7.5

**RipCJ** · 01-17-2023, 03:28 PM

Squat
44x10,10
88x4,4
154x4,4
198x4
264x4
308x4
374x4
418x4 @ 6.5
440x4 @ 7
463x4 @ 8

Bench Press
44x4,4
88x4,4
154x4,4
198x4
242x4
264x4 @ 6.5
286x4 @ 7
308x4 @ 8.5

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

Decline Sit-up
BWx20 @ 5
BWx20 @ 6
BWx20 @ 7

1h 55m
sRPE @ 7

Thread: Smash Fuarking Weight

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