Smash Fuarking Weight

[RipCJ]

Ab Wheel
BWx25,26,27

[RipCJ]

Wide Stance Squat
45x10,10
135x6,6
225x6
275x6
315x6
345x6
365x6
385x6
403x6 @ 7
420x6 @ 8
435x6 @ 8.75

Spoto Bench Press
45x6,6
95x6
135x6
175x6
215x6
235x6
250x6 @ 7.5
258x6 @ 8
263x6 @ 9

Low Incline DB Press
30x8
40x8
50x8
60x8
70x8
80x8 @ 6
90x8 @ 7
95x8 @ 8

2h 30m
sRPE = 7

[RipCJ]

Ab Wheel
BWx30,30,21

[RipCJ]

Stiff Leg Deadlift
45x10,10
135x6,6
225x6
315x6
365x6
390x6
405x6
420x6 @ 7
435x6 @ 8
450x6 @ 9

Close Grip Pin Bench Press
45x6,6
95x6
135x6
185x6
225x6 @ 7
230x6 @ 8.5
235x6 @ 8
240x6 @ 9

Wide Grip Romanian Deadlift
45x8,8
95x8
135x8
185x8
225x8 @ 6
245x8 @ 7
265x8 @ 8

Pull-ups
BWx18,14,14,10

Barbell Curl
45x12
65x12
75x12,10,10,10

2h 30m
sRPE = 7.5

[RipCJ]

Squat
45x5,5
135x5,5
225x5
275x5
315x5
365x5
405x5
430x5 @ 7
450x5 @ 8
470x5 @ 9
428x5

Bench Press
45x5,5
95x5
135x5
185x5
215x5
233x5
248x5 @ 7
258x5 @ 8
270x5 @ 9
245x5,5

Dips
BWx26,21,21,15

2h 25m
sRPE = 7

[RipCJ]

Deadlift
45x10,10
135x5,5
225x5
315x5
405x5
455x5
490x5 @ 7
510x5 @ 8
530x5 @ 9
480x5

Pin Press @ Shoulder
45x8,8
85x8,8
125x8
138x8 @ 6.5
143x8 @ 7.5
145x8 @ 8
148x8 @ 8
150x8 @ 8

2h 30m
sRPE = 7.5

[RipCJ]

TnG Bench Press
45x6,6
95x6
135x6
175x6
215x6
245x6
260x6 @ 7
273x6 @ 8
278x6 @ 9
258x6

Narrow Stance High Bar Squat
45x8,8
95x8
135x8
185x8
225x8
265x8
295x8
305x8 @ 6
315x8 @ 7
325x8 @ 7.5
330x8 @ 8
335x8 @ 8

2h 05m
sRPE = 7.5

[RipCJ]

Wide Stance Squat
45x6,6
135x6,6
225x6
275x6
315x6
365x6
405x6 @ 7
425x6 @ 7.5
455x6 @ 9
423x6

Spoto Bench Press
45x6,6
95x6
135x6
185x6
225x6
250x6 @ 7
260x6 @ 8
265x7 @ 10
245x6

2h 30m
sRPE = 7

[RipCJ]

Low Incline DB Bench Press
30x8
40x8
50x8
60x8
70x8
80x8 @ 6
90x8 @ 7
95x8 @ 7.5
100x8 @ 8
100x9 @ 8.5

Pull-ups
BWx20,12,15,15

1h 05m
sRPE = 7

[RipCJ]

Stiff Leg Deadlift
45x6,6
135x6,6
225x6
315x6
365x6
405x6
425x6 @ 7
440x6 @ 8
458x6 @ 8.75
425x6

Close Grip Pin Bench Press
45x6,6
95x6
135x6
175x6
205x6
225x6 @ 7
233x6 @ 8
243x6 @ 10
233x6

Wide Grip Romanian Deadlift
45x8,8
95x8
135x8
185x8
230x8 @ 6
250x8 @ 7
270x8 @ 7.5
275x8 @ 7.75
280x13 @ 8

2h 30m
sRPE = 7.5

[RipCJ]

Squat
45x5,5
135x5,5
225x5
315x5
365x5
405x5
435x5 @ 7
455x5 @ 7.5
485x5 @ 9
440x5,5

Bench Press
45x5,5
95x5
135x5
185x5
225x5
250x5 @ 6.5
265x5 @ 8
273x5 @ 8.5
253x5,5,5

Dips
BWx30,26,23,17,17

2h 50m
sRPE = 7

[RipCJ]

Deadlift
45x10,10
135x5,5
245x5
335x5
425x5
460x5 @ 7
495x5 @ 7.5
515x5 @ 8.75
468x5,5

Pin Press @ Shoulder
45x8,8
65x8
85x8
105x8
120x8
135x8 @ 6.5
143x8 @ 7
148x8 @ 8
150x8 @ 8
153x8 @ 8
153x8 @ 8.5

Pull-ups
BWx17,13,9

2h 30m
sRPE = 8

[RipCJ]

TnG Bench Press
45x6,6
95x6
135x6
185x6
225x6
245x6
263x6 @ 7
275x6 @ 8
283x6 @ 9
263x6,6

Narrow Stance High Bar Squat
45x8,8
95x8
135x8
185x8
225x8
275x8
310x8 @ 6.5
320x8 @ 7
328x8 @ 7.5
333x8 @ 7.5
338x8 @ 7.5
343x8 @ 8

2h 00m
sRPE = 8

[RipCJ]

10/14/08

SQUAT:
45 x 5
45 x 5
85 x 5
115 x 5
115 x 5
115 x 5

BENCH PRESS:
45 x 5
45 x 5
65 x 5
85 x 5
85 x 5
85 x 5

DEADLIFT:
135 x 5

WEIGH-IN:
148 lbs

COMMENTS:
It was nice to have a "real" workout after all of that time off. I'm looking forward to making some definite progress in the weeks to come. The only thing I'm disappointed in was my weight loss. Guess it's time to bulk up again.

10/14/09

SQUAT:
140 x 5
140 x 5
140 x 5

PRESS:
65 x 5
65 x 5
65 x 5

CHIN-UP:
B/W x 10
B/W x 8
B/W x 7

WEIGH-IN:
153 lbs

COMMENTS:
I am still very sore from Monday. No power cleans as of yet, but I may add them back in in maybe a month or so.

0:45

10/13/10

SQUAT:
210 x 5
210 x 5

PRESS:
127.5 x 5

CHIN-UP:
B/W x 13
B/W x 10
B/W x 8

WEIGH-IN:
169 lbs

COMMENTS:
Squats felt heavy. Belted up for press.

0:40

10/14/11

SQUAT:
380 x 5

BENCH PRESS:
225 x 5

DEADLIFT:
405 x 3

WEIGH-IN:
194 lbs

COMMENTS:
Felt great tonight.

0:50

10/14/12

SQUAT:
325 x 5
325 x 5

PRESS:
175 x 0
135 x 8

CHIN-UP:
B/W + 45 x 8
B/W + 45 x 8
B/W + 45 x 7

DECLINE SIT-UP:
B/W + 35 x 15
B/W + 35 x 15
B/W + 35 x 15

WEIGH-IN:
186.5 lbs

COMMENTS:
Do not know what is going on with press. Have not made any progress in months. Did not eat much this weekend, so that is why my weight is down.

0:55

Five years ago I started this journal. I figured it would be an appropriate time to give an update. I have been consistently lifting still, following the body part split that I posted above on 8/13. I have made some minor tweaks, but it is still pretty much the same. All of the people around me have been saying I have looking A LOT bigger, so I guess it is working. I also have been getting a little stronger as well. I pulled 500 x 3 last week and my top PR is 525 x 3, but belted. All of my pulling has been beltless. I have also repped 405 for 15ish. I have front squatted 315 for around 5, but lately I have been feeling weak with that. My biggest accomplishments from last week was repping 100s on incline DB press for 10. I could easily use more, and a lot more than that on flat DB press, but 100 is the highest they go.

I have not given up powerlifting and will one day go back, but I have really enjoyed the change in my training the past two and a half months.

10/13/14

Front squat 255x5x3
DB press 50x10, 70x10, 75x4, 85x7,7,5
DB laterals 30x11/11,11/11,9/11
BTN press 105x8x3

Started this journal 6 years ago. Wow!

10/13/15

Deadlift
455 x 8

Pull-ups
BW x 16,12,10,10,8

BB Curl
105 x 5,5,5,5,4

Sit-ups
BW+10 x 20,19,13

Notes
Started this journal 7 years ago today. Time flies.

10/12/16

Squat
45x5,5
95x5
135x5
185x5
225x5,5,5

Bench Press
45x5,5
95x5
135x5
185x5,5,5

Deadlift
135x5
185x5
225x5
275x5
315x5

Dips
BWx20,20,20,20,20

Notes
This journal began 8 years ago and it is time to make a drastic life change. My consistency has been absolutely terrible since March 2016. The only thing I've consistently done in that timeframe is take week+ long hiatuses from the weights and set myself back from any progress I gained. My physique was phenomenal up until March and I got somewhat strong up until early August. I've noticed over the past year or so once I get some momentum I just seem to stop and switch to something else. I can severely notice the difference in the mirror and overall how I feel about my depleting body and already depleted strength. I'm not sure where I'm going with this but I absolutely need to get in a good few months of consistent training with the novice SS template to build my body and strength back up.

1:10
182.7

Hello there! Appreciate the kind words. I don't believe you used to post in here, but I definitely remember your username. Oddly enough, tomorrow will mark 9 years for this journal.

10/13/17

Squat
45x5,5
95x5
135x3
185x3
225x2
275x2
315x1
365x1
405x1
440x1
480x3

Bench Press
45x5,5
95x5
135x3
185x2
225x1
265x1
302.5x3

Deadlift
135x5
225x3
315x2
395x3

Back Extensions
BWx15,15,15

Sit-ups
BWx15,15,15

Notes
Can match a PR with 485x3 next week. Belted up for deadlift.

1:30
193.0

10/13/18 - USAPL Raw Nationals

Squat
242.5 / 534
252.5 / 556
252.5 / 556

Bench Press
150 / 330
155 / 341
160 / 352

Deadlift
252.5 / 556
262.5 / 578
267.5 / 589

Notes
First off, I started this journal 10 years ago. Wow. Not bad considering I stopped consistent barbell training for nearly 4 years during that time span.

Second off, first time on the national stage. Also, first time bombing out of a meet (on my best lift nonetheless).

I agree with the missed lift on my first squat attempt - racked the bar early. I couldn’t hear the judge and forgot to look up at his hand signal, so I take complete responsibility for that. The bar speed was great for an opener, probably @ 7, which was expected. Even though I missed the lift, I knew strength wasn’t the issue so I kept to the plan and increased by 10kg. Knees were called as soft for the second and third attempts, but I disagree completely. I couldn’t hyperextend or exaggerate locked out knees any more by the third attempt. The announcers and others working the event were shocked, just as I was. I’ll have a video up at some point, so any followers (does anyone still read this?) can give their input. I was internally fuming for a hot minute, but knew there was nothing I could do. Laughed off the fact that I flew across the country and shelled out nearly a thousand dollars only to get very questionable calls on my best and most confident lift. I was planning to work up to 265 / 584, and based on the @ 8 bar speed on my second attempt, that would’ve been a seemingly sure thing.

Put my emotions aside and moved on. Total wasn’t going to count for anything, but I wasn’t going to leave. Ended up going 6/6 for the rest of the day. Strength was down a bit on bench press and deadlift, but I was able to come away with three competition PRs. Looking at my third deadlift attempt the morning after, I think I could’ve gotten another 5kg (600). I have no doubt I’m good for 360+ and 610+ in a better scenario.

10/14/19

2” Deficit Deadlift
135x3,3
225x3
315x3
365x3
405x3
430x3
455x3 @ 7
475x3 @ 8
490x3 @ 9
465x3,3

Slingshot Bench Press
45x10,10
135x3
225x3
275x3
295x3
315x3 @ 7
335x3 @ 8
345x3 @ 9
330x3,3

Stiff Leg Deadlift
135x6,6
185x6
225x6
265x6
305x6 @ 7
325x6 @ 7.5
325x6 @ 8
325x6 @ 8

2:25
sRPE = 7

12 years

[RipCJ]

Spoto Bench Press
45x6,6
95x6
135x6
185x6
225x6
253x6 @ 7
260x6 @ 8
268x6 @ 9
250x6,6,6

Low Incline DB Press
30x8
45x8
60x8
75x8
85x8 @ 6
90x8 @ 7
95x8 @ 8.5
90x8 @ 8.5
85x8 @ 8.5
80x8 @ 8

1h 45m
sRPE = 8

[RipCJ]

Wide Stance Squat
45x6,6
135x6,6
225x6
275x6
315x6
365x6
395x6
410x6 @ 7
428x6 @ 7.5
458x6 @ 9
425x6,6

1h 40m
sRPE = 8

[RipCJ]

Stiff Leg Deadlift
45x6,6
135x6,6
225x6
315x6
365x6
405x6
430x6 @ 7
445x6 @ 7.5
465x6 @ 9
433x6,6

Close Grip Pin Bench Press
45x6,6
95x6
135x6
185x6
205x6
228x6 @ 7
235x6 @ 8
245x6 @ 9
228x6,6,6

Wide Grip Romanian Deadlift
45x8,8
95x8
135x8
185x8
225x8
245x8
265x8 @ 6
285x8 @ 7
300x8 @ 7.5
305x8 @ 8
305x8 @ 8
305x8 @ 8

3h 50m
sRPE = 8

[RipCJ]

Ab Wheel
BWx30,25

[RipCJ]

Squat
45x10,10
135x5,5
225x5
315x5
365x5
405x5
430x5
450x5 @ 7
470x5 @ 7.5
495x5 @ 9
450x5,5,5

Bench Press
45x5,5
95x5
135x5
185x5
225x5
240x5
255x5 @ 7
265x5 @ 7.5
278x5* @ 10
243x5,5,5,5

3h 35m
sRPE = 8.5

[RipCJ]

Deadlift
45x10,10
135x5,5
225x5
315x5
365x5
405x5
435x5
465x5
490x5 @ 7
525x5 @ 8
538x5 @ 9.5
480x5,5,5

Pin Press @ Shoulder
45x8,8
85x8
125x8
135x8 @ 6
143x8 @ 7
150x8 @ 8
150x8 @ 8
150x8 @ 8
150x8 @ 8.5
140x8 @ 8
140x8 @ 8

3h 10m
sRPE = 7.5

[RipCJ]

TnG Bench Press
45x6,6
95x6,6
135x6
185x6
225x6
245x6
265x6 @ 7
275x6 @ 8
285x6 @ 9
265x6,6,6

Narrow Stance High Bar Squat
45x8,8
95x8
135x8
185x8
225x8
275x8
295x8
315x8 @ 6
333x8 @ 7
348x8 @ 7.5
350x8 @ 7.5
355x8 @ 8
355x9 @ 8

2h 20m
sRPE = 8

[RipCJ]

Spoto Bench Press
45x6,6
95x6
135x6
185x6
225x6
240x6
255x6 @ 7
265x6 @ 8
273x6 @ 9
255x6,6,6

Low Incline DB Press
40x8
50x8
60x8
70x8
80x8 @ 6
90x8 @ 7
95x8 @ 8
95x8 @ 9
90x7 @ 10
80x8 @ 8

Pull-ups
BWx15,12,10

2h 15m
sRPE = 7.5

[RipCJ]

Wide Stance Squat
45x6,6
135x6,6
225x6
315x6
365x6
395x6
413x6 @ 7
435x6 @ 8
460x6 @ 9
428x6,6
420x6

Close Grip Pin Bench Press
45x6,6
95x6
135x6
185x6
208x6
230x6 @ 7
238x6 @ 8
248x6 @ 8.75
230x6,6,6

Dips
BWx40,28,18

Barbell Curl
45x12
65x12
80x12,12,12,12

3h 20m
sRPE = 7

[JiP]

You're an unstoppable machine. Looking forward to seeing your next competition results, whenever that may be.

[RipCJ]

Stiff Leg Deadlift
45x10,10
135x6,6
225x6
275x6
315x6
365x6
405x6
420x6
435x6 @ 6.5
455x6 @ 8
470x7 @ 9
438x6,6,6

1h 25m
sRPE = 8

[RipCJ]

Squat
45x5,5
135x5,5
225x5
315x5
365x5

High Pin Squat
135x8
185x8
225x8,8,8

Bench Press
45x5,5
95x5
135x5
185x5
225x5
245x5 @ 7
260x5 @ 8
275x5 @ 9

Barbell Curl
45x12
65x12
85x12,12,12

1h 45m
sRPE = 7.5

Dealing with some groin pain while in a weighted full squat position. Will work with reduced ROM for now and lower the pins over time.

[RipCJ]

Deadlift
45x10,10
135x5,5
225x5
315x5
365x5
405x5
455x5
478x5
498x5 @ 7
520x5 @ 8
543x6 @ 9

Pin Press @ Shoulder
45x8,8
85x8
115x8
135x8 @ 7
145x8 @ 8
155x9 @ 9

Barbell Curl
45x12
65x12
85x12,12,12

2h 30m
sRPE = 7

[JiP]

Using wide stance squats as an accessory movement is a new thing for you right? Maybe you went a bit heavy there. My adductors get shot to hell from squatting with a wide stance. Sounds like you are managing it appropriately/intelligently though.

[RipCJ]

Ab Wheel
BWx20,20,20

[RipCJ]

TnG Bench Press
45x6,6
95x6,6
135x6
185x6
215x6
235x6
255x6
268x6 @ 7
280x6 @ 8
290x6 @ 9.5

Narrow Stance High Bar High Pin Squat
45x8,8
95x8
135x8
185x8
225x8
265x8
290x8
315x8
330x8 @ 6.5

Pull-ups
BWx21,12,12,9

Barbell Curl
45x12
65x12,12,12,12

2h 05m
sRPE = 7