Smash Fuarking Weight

**RipCJ** · 04-29-2020, 07:50 AM

Deadlift
45x10,10
135x5,5
225x4
315x3
405x2
455x1
495x1
535x1
560x1
570x1 @ 8
535x4 @ 9.5
463x4,4,4,4,4

Low Incline Bench Press
45x4,4
95x4
135x4
185x4
205x4
225x4
248x4 @ 7
265x4 @ 8
280x4 @ 9.5
263x4,4

BB Curl
45x10
65x10
88x10,10,10,10,10

3h 05m
sRPE = 7.5

**RipCJ** · 05-02-2020, 10:31 AM

2ct Paused Squat
45x4,4
135x4,4
225x4
315x4
345x4
375x4
405x4 @ 7
420x4 @ 8
435x4 @ 8.5
413x4,4

Close Grip Bench Press
45x4,4
95x4
135x4
185x4
225x4
245x4
265x4 @ 7
280x4 @ 8
290x4 @ 9.5
273x4,4

Stiff Leg Deadlift
45x8
135x8
225x8
315x8
345x8
375x8 @ 7
395x8 @ 8
395x8 @ 8
385x8 @ 8

2h 45m
sRPE = 9.5

**RipCJ** · 05-03-2020, 07:39 AM

2” Deficit Deadlift
45x10,10
135x4,4
225x4
315x4
365x4
405x4
435x4
470x4 @ 6.5
495x4 @ 8
525x4 @ 8.5
498x4,4

Feet Up Bench Press
45x4,4
95x4
135x4
185x4
225x4
245x4
260x4 @ 7
270x4 @ 8
283x4 @ 9.5
265x4,4

Incline Bench Press
45x8
95x8
135x8
175x8
200x8 @ 7.5
208x8 @ 8
208x8 @ 8
205x8 @ 8.5

2h 35m
sRPE = 7

**RipCJ** · 05-05-2020, 06:56 AM

Squat
45x10,10
135x5,5
245x4
335x3
385x2
425x1
475x1
500x1 @ 8
470x4 @ 9
417x4,4,4,4,4

Bench Press
45x5,5
95x5
135x4
185x3
225x2
265x1
285x1 @ 8
268x4 @ 9
243x4,4,4,4,4

3h 00m
sRPE = 8.5

**lewdog_5** · 05-06-2020, 08:10 PM

I forget about this place anymore.

Then I come back and see you still strong as ****.

**RipCJ** · 05-07-2020, 06:57 AM

Low Incline Bench Press
45x4,4
95x4
135x4
185x4
205x4
225x4
245x4 @ 7
265x4 @ 8
275x4 @ 8.5
265x4,4

Front Squat
45x8,8
95x8
135x8
185x8
210x8 @ 7
220x8 @ 7.5
225x8 @ 7.5
228x8 @ 7.5
230x8 @ 8

1h 50m
sRPE = 8

**RipCJ** · 05-08-2020, 08:04 PM

Deadlift
45x10,10
135x5,5
225x4
315x3
405x2
455x1
495x1
535x1
558x1 @ 7
580x1 @ 9
520x4 @ 9.5
465x4,4,4,4,4

2ct Paused Incline Bench Press
45x8,8
95x8
135x8
155x8
175x8 @ 7
185x8 @ 8
188x8 @ 8
190x8 @ 8
193x8 @ 8.5

BB Curl
45x10
65x10
80x10,10,10,10,10

Pull-ups
BWx16,11,8

2h 55m
sRPE = 7

**RipCJ** · 05-11-2020, 06:52 AM

2ct Paused Squat
45x4,4
135x4,4
225x4
315x4
355x4
385x4
415x4 @ 7
435x4 @ 8
450x4 @ 9
428x4,4

Close Grip Bench Press
45x4,4
135x4,4
185x4
225x4
250x4
268x4 @ 7
278x4 @ 8
288x4 @ 9
273x4,4,4

Stiff Leg Deadlift
45x8
135x8
225x8
315x8
365x8 @ 7
385x8 @ 8
390x8 @ 8
395x8 @ 8
395x8 @ 8

3h 25m
sRPE = 7.5

**RipCJ** · 05-12-2020, 07:16 AM

2” Deficit Deadlift
45x10,10
135x4,
225x4
295x4
365x4
435x4
465x4
490x4 @ 7
510x4 @ 8
530x4 @ 8.5
505x4,4

Feet Up Bench Press
45x4,4
95x4
135x4
185x4
225x4
243x4
255x4 @ 7
268x4 @ 8
280x4 @ 9
265x4,4,4

Incline Bench Press
45x8,8
95x8
135x8
155x8
175x8 @ 6.5
190x8 @ 8
190x8 @ 8
190x8 @ 8
190x8 @ 10

3h 05m
sRPE = 8

**RipCJ** · 05-13-2020, 08:28 PM

Squat
45x10,10
135x5,5
225x4
315x3
365x2
415x1
465x1
485x1 @ 7
505x1 @ 8
485x3 @ 8.5
370x8,8

Bench Press
45x5,5
95x5
135x4
185x3
225x2
255x1
275x1
290x1 @ 8
275x3 @ 8.5
225x8,8

BB Curl
45x10
65x10
85x10,10,10,10,9
45x10

2h 35m
sRPE = 7.5

**RipCJ** · 05-14-2020, 08:16 PM

Incline Bench Press
45x9,9
95x9
135x9
155x9
170x9
183x9
193x9 @ 7
195x9 @ 7.5
200x9 @ 8
200x9 @ 8
200x9 @ 8

Deadlift
135x5,5
225x4
315x3
405x2
455x1
505x1
545x1
595x1 @ 8
555x3 @ 8.5
448x8,8

2h 00m
sRPE = 6.5

**RipCJ** · 05-16-2020, 05:36 PM

TnG Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
285x1
298x1 @ 8
243x5,5,5,5

High Bar Squat
45x9,9
95x9
135x9
185x9
225x9
265x9 @ 7
285x9 @ 7.5
290x9 @ 7.5
295x9 @ 7.5
305x9 @ 8

1h 50m
sRPE = 7.5

**RipCJ** · 05-19-2020, 01:35 PM

Pin Squat
45x10,10
135x5,5
225x4
315x3
365x2
405x1
425x1
445x1
465x1 @ 8
378x5,5,5,5

Pin Bench Press
45x10,10
95x5
135x4
185x3
225x2
245x1
265x1
275x1
285x1
293x1
300x1 @ 8
243x5,5,5,5

Romanian Deadlift
45x9
135x9
225x9
255x9
275x9
295x9 @ 7
310x9 @ 7.5
315x9 @ 8
320x9 @ 8
320x9 @ 8

3h 30m
sRPE = 8

**RipCJ** · 05-20-2020, 09:52 AM

Deficit Deadlift
45x10,10
135x5,5
225x4
315x3
405x2
455x1
505x1
535x1
565x1 @ 8
458x5,5,5,5

Wide Grip Bench Press
45x10,10
95x5
135x4
185x3
225x2
255x1
275x1
288x1 @ 8
233x5,5,5,5

Close Grip Floor Press
45x9
95x9
135x9
175x9
188x9
198x9 @ 7
208x9 @ 8
210x9 @ 8
210x9 @ 8.5
205x9 @ 8.5

2h 55m
sRPE = 7

**RipCJ** · 05-22-2020, 07:30 AM

Squat
45x10,10
135x5,5
225x4
335x3
425x1
460x1
490x1
510x1 @ 8
493x3 @ 8.5
375x8,8,8

Bench Press
45x10,10
95x5
135x4
185x3
225x1
255x1
275x1
293x1 @ 8
280x3 @ 9
228x8,8,8

2h 40m
sRPE = 7.5

**RipCJ** · 05-23-2020, 09:57 AM

Deadlift
45x10,10
135x5,5
225x4
315x3
405x2
455x1
505x1
535x1
565x1
575x1
590x1 @ 8.5
540x3 @ 9.5
430x8,8,8

Incline Bench Press
45x9,9
95x9
135x9
155x9
175x9
195x9 @ 7
208x9 @ 7.5
210x9 @ 8
210x9 @ 8.5
205x9 @ 8

BB Curl
45x10
65x10
85x10,10,10,10,10,10
45x10

2h 55m
sRPE = 7

**RipCJ** · 05-25-2020, 11:38 AM

TnG Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
288x1
303x1
308x1 @ 8
250x5,5,5,5,5

High Bar Squat
45x9,9
135x9
185x9
225x9
265x9
285x9 @ 6.5
305x9 @ 7.5
310x9 @ 8
315x9 @ 8
315x9 @ 8

BB Curl
45x10
65x10
80x10,10,10,10,10,9,9

2h 20m
sRPE = 7.5

**RipCJ** · 05-26-2020, 03:54 AM

Deficit Deadlift
45x10,10
135x5,5
225x4
315x3
365x2
405x1
455x1
495x1
515x1 @ 7.5
425x5,5,5,5,5

1h 20m

**RipCJ** · 05-28-2020, 07:07 AM

Pin Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
280x1
293x1
308x1
313x1 @ 8
255x5,5,5,5,5

Close Grip Floor Press
45x9
95x9
135x9
165x9
185x9
200x9 @ 7
210x9 @ 7.5
213x9 @ 8
213x9 @ 8
213x9 @ 9

Romanian Deadlift
45x9,9
135x9
225x9
275x9 @ 7
285x9 @ 7.5
290x9 @ 7.5
300x9 @ 8
300x9 @ 8

2h 35m
sRPE = 8

**RipCJ** · 05-29-2020, 07:20 AM

Pin Squat
45x10,10
135x5,5
225x4
315x3
365x2
405x1
430x1
455x1
473x1 @ 8
383x5,5,5,5,5

Wide Grip Bench Press
45x10,10
95x5
135x4
185x3
225x2
260x1
280x1
295x1
303x1 @ 8
245x5,5,5,5,5

BB Curl
45x10
65x10
85x10,10,10,10,10,10

3h 00m
sRPE = 7.5

**RipCJ** · 06-02-2020, 08:17 AM

Squat
45x10,10,10
135x5,5
225x4
315x3
365x2
405x1
455x1
495x1
515x1 @ 8
498x3 @ 8.5
378x8,8,8,8

Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
290x1 @ 8
280x3 @ 8.5
225x8,8,8,8

BB Curl
45x10
65x10
85x10,10,10,10,8
45x10

3h 10m
sRPE = 7.5

**RipCJ** · 06-04-2020, 08:23 AM

Deadlift
45x10,10
135x5,5
225x4
315x3
405x2
475x1
525x1
565x1
600x1 @ 8.5
560x3 @ 9
455x8,8,8,8

Incline Bench Press
45x9,9
95x9
135x9
165x9
185x9 @ 7
200x9 @ 8
200x9 @ 8
200x9 @ 8
203x9 @ 8
203x9 @ 8.5

2h 40m
sRPE = 8

**RipCJ** · 06-06-2020, 09:07 AM

TnG Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
290x1
300x1
313x1 @ 8
255x5,5,5,5,5,5

High Bar Squat
45x9,9
135x9
185x9
225x9
255x9
275x9
295x9 @ 7
310x9 @ 7.5
315x9 @ 7.5
325x9 @ 8
325x9 @ 8
325x9 @ 8

2h 20m
sRPE = 8

**RipCJ** · 06-08-2020, 01:49 AM

Deficit Deadlift
45x10,10
135x5,5
225x4
315x3
365x2
405x1
455x1
485x1
500x1 @ 8
405x5,5,5,5,5,5

Wide Grip Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
285x1
305x1
320x1 @ 8
260x5,5,5,5,5,5

Close Grip Floor Press
45x9
95x9
135x9
175x9
190x9
203x9 @ 7
210x9 @ 8
210x9 @ 8
210x9 @ 8.5
205x9 @ 9
193x9 @ 9.5

3h 45m
sRPE = 8.5

**RipCJ** · 06-10-2020, 07:58 AM

Pin Squat
45x5,5,5
135x5,5
225x4
315x3
365x2
405x1
445x1
475x1 @ 8
385x5,5,5,5,5,5

Pin Bench Press
45x5,5
95x5
135x4
185x3
225x2
265x1
285x1
305x1 @ 8
248x5,5,5,5,5,5

3h 05m
sRPE = 8

**xRequiem** · 06-11-2020, 05:28 AM

Look good man. Glad to see you're still lifting.

What is your program based off? I just started an RTS routine but yours appears to be very different in how you work up to a single and perform backoff sets at 20% less.

**RipCJ** · 06-12-2020, 07:07 AM

Romanian Deadlift
45x9,9
135x9
225x9
275x9
315x9 @ 7
330x9 @ 7.5
335x9 @ 8
340x9 @ 8
340x9 @ 8
340x9 @ 8

BB Curl
45x10
65x10
85x10,10,10,10,10,10

1h 50m
sRPE = 7

**RipCJ** · 06-13-2020, 12:50 PM

Squat
45x10,10,10
135x5,5
225x4
315x3
365x2
405x1
455x1
495x1
525x1 @ 8
505x3 @ 8.5
398x8,8,8,8

BB Curl
45x10
65x10
85x10,10,10,10,10,10

sRPE = 8
2h 20m

**RipCJ** · 06-15-2020, 07:04 AM

Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
290x1
305x1
320x1 @ 8
308x3 @ 9.5
250x8,8,8,8,8

Deadlift
45x10,10
135x5,5
225x4
315x3
405x2
475x1
525x1
540x1 @ 7.5
505x3 @ 8
415x8,8,8,8,8

3h 00m
sRPE = 8

**RipCJ** · 06-17-2020, 09:37 AM

TnG Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
285x1
305x1
318x1 @ 8
258x5,5,5,5,5,5

High Bar Squat
45x9,9
135x9
185x9
225x9
265x9
295x9 @ 7
310x9 @ 7.5
325x9 @ 7.9
333x9 @ 8
333x9 @ 8
333x9 @ 8

2h 40m
sRPE = 8.5

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