Smash Fuarking Weight

**RipCJ** · 06-19-2020, 10:48 AM

Incline Bench Press
45x9,9
95x9
135x9
155x9
175x9
190x9 @ 7
200x9 @ 8
200x9 @ 8
200x9 @ 8
200x9 @ 8.5
195x9 @ 8

Romanian Deadlift
45x9,9
135x9
225x9
265x9
285x9 @ 7

1h 35m
sRPE = 8

**RipCJ** · 06-21-2020, 05:11 PM

Pin Squat
45x5,5,5
135x5,5
225x4
315x3
365x2
405x1
435x1
455x1
470x1 @ 8
380x5,5,5,5,5,5

Pin Bench Press
45x5,5
95x5
135x4
185x3
225x2
265x1
285x1
300x1
310x1 @ 8
250x5,5,5,5,5,5

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

3h 25m
sRPE = 7.5

**RipCJ** · 06-24-2020, 06:43 AM

Deficit Deadlift
45x10,10,10
135x5,5
225x4
315x3
405x2
455x1
485x1
515x1
535x1
555x1 @ 8
455x5,5,5,5,5,5

Wide Grip Bench Press
45x5,5
95x5
135x4
185x3
225x2
265x1
290x1
305x1
315x1 @ 8
255x5,5,5,5,5,5

3h 25m
sRPE = 7.5

**RipCJ** · 06-25-2020, 08:56 AM

Romanian Deadlift
45x9,9
95x9
135x9
185x9
225x9
265x9
295x9
315x9
335x9 @ 7
350x9 @ 8
350x9 @ 8
350x9 @ 8
350x9 @ 8
350x9 @ 8

Close Grip Floor Press
45x9,9
95x9
135x9
185x9
195x9
205x9 @ 7
215x9 @ 8
215x9 @ 7.5
220x9 @ 8
215x9 @ 8
210x9 @ 8.5

2h 35m
sRPE = 7

**RipCJ** · 06-27-2020, 08:16 AM

Squat
45x10,10,10
135x5,5
225x4
315x3
365x2
405x1
435x1
465x1
475x1 @ 8
360x8,8,8,8,8

Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
285x1
305x1
315x1 @ 8
245x8,8,8,8,8*

BB Curl
45x12
65x12
85x12,12,12,12

3h 20m
sRPE = 7

**RipCJ** · 06-29-2020, 03:13 AM

Deadlift
45x10,10
135x5,5
225x4
315x3
405x2
455x1
505x1
535x1
565x1 @ 7.5
435x8,8,8,8,8

Incline Bench Press
45x9,9
95x9
135x9
165x9
185x9
193x9
195x9
200x9 @ 7
203x9 @ 7.5
208x9 @ 8
208x9 @ 8
208x9 @ 8
208x9 @ 9

BB Curl
45x12
65x12
85x12,12,12,12

3h 45m
sRPE = 7.5

**RipCJ** · 06-30-2020, 07:12 AM

TnG Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
295x1
313x1
325x1 @ 8
265x5,5,5,5,5,5

High Bar Squat
45x9,9
95x9
135x9
185x9
225x9
255x9
275x9 @ 7.5

2h 10m
sRPE = 8

**RipCJ** · 07-02-2020, 10:50 AM

2ct Paused High Bar Squat
45x10,10
95x10
135x10
185x10
225x10
255x10
285x10 @ 7
305x10 @ 7.5
315x10 @ 8.5

Pin Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
290x1
303x1
313x1 @ 8
255x5,5,5,5,5,5

Barbell Row
45x12,12
95x12
135x12
155x12
175x12 @ 7
190x12 @ 7.5
200x12 @ 8

3h 05m
sRPE = 7.5

**RipCJ** · 07-04-2020, 04:38 PM

2” Deficit 2ct Paused Romanian Deadlift
45x12,12
95x12
135x12
175x12
195x12
210x12 @ 7
223x12 @ 7.5
233x12 @ 8

Wide Grip Bench Press
45x10,10
95x5
135x4
185x3
225x2
265x1
295x1
313x1
328x1 @ 8
268x5,5,5,5,5,5,5

Spoto DB Flat Press
50x12
60x12
70x12
75x12 @ 7
80x12 @ 7.5
85x12 @ 9

2h 45m
sRPE = 7.5

**RipCJ** · 07-07-2020, 08:25 AM

Squat
45x10,10,10
132x5,5
220x4
309x3
375x2
419x1
463x1
490x1
518x1 @ 8
386x8,8,8,8,8,8

Barbell Curl
45x12
65x12
85x12,12,12,9,3

2h 25m
sRPE = 8

**RipCJ** · 07-08-2020, 07:12 AM

Bench Press
45x5,5
132x5
187x4
220x3
265x1
287x1
309x1
325x1 @ 8
253x8,8,8
242x8
231x8,8

Incline Bench Press
45x9,9
95x9
135x9
155x9
175x9 @ 8.5
165x9 @ 8.5
155x9 @ 8
155x9 @ 9
145x8+1 @ 9
135x8+1 @ 9

1h 45m
sRPE = 8

**RipCJ** · 07-10-2020, 10:49 PM

TnG Bench Press
45x10,10
132x5
187x3
220x2
264x1
287x1
308x1
330x1 @ 9.5
253x5,5,5,5,5,5,5

Deadlift
45x10,10
154x5,5
264x4
374x3
440x2
484x1
528x1
545x1
567x1 @ 9
418x8,8,8,8,8,8

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

3h 10m
sRPE = 7

**RipCJ** · 07-10-2020, 10:51 PM

2ct Paused High Bar Squat
45x10,10
88x10
132x10
187x10
220x10
265x10
286x10
308x10
314x10 @ 7
319x10 @ 8
319x10 @ 8.5

Pin Bench Press
45x10,10
88x5
132x4
187x4
220x3
264x2
281x1
297x1
308x1 @ 8
250x5,5,5,5,5,5,5

2h 35m
sRPE = 7

**JiP** · 08-09-2020, 08:22 AM

Have you still been managing to get to the gym?

**RipCJ** · 08-21-2020, 12:00 PM

Hack Squat
BWx15
50x15
90x15
140x15
180x15
230x15
270x15 @ 8
270x5,5,5,5,3
90x25

Barbell Curl
45x12
66x12
77x12
88x12,10,9,10,10
45x20

Leg Press
180x12,12
270x12

Cable Pulldown
80x15
100x15
120x15,15,15,13

1h 50m
sRPE = 8

**RipCJ** · 08-21-2020, 12:01 PM

Squat
45x10,10
95x5
135x5
185x5
225x5
275x5
315x5 @ 6
330x5 @ 7
345x5 @ 8

Bench Press
45x5,5
95x5
135x5
185x5
225x5 @ 6
240x5 @ 7
250x5 @ 8

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

1h 50m
sRPE = 8

**RipCJ** · 08-21-2020, 12:07 PM

Deadlift
45x10,10
135x5,5
225x5
315x5
335x5
365x5 @ 6
380x5 @ 7
405x5 @ 8

1h 15m
sRPE = 7.5

**RipCJ** · 08-21-2020, 12:08 PM

Close Grip Bench Press
45x8,8
95x8
135x8
185x8
205x8 @ 6
215x8 @ 7
225x8 @ 8

3ct Paused Front Squat
45x10,10
95x10
115x10
135x10 @ 6
155x10 @ 7
175x10 @ 8

High Incline Bench Press
45x10,10
85x10
125x10 @ 6
135x10 @ 7
145x10 @ 8

Barbell Curl
45x12
65x12
85x12,12,12
45x15

1h 50m
sRPE = 7.5

**RipCJ** · 08-21-2020, 12:10 PM

High Bar Squat
45x8,8
95x8
135x8
185x8
225x8
245x8
265x8
285x8 @ 6
305x8 @ 7
320x8 @ 8

Feet Up Bench Press
45x8,8
95x8
135x8
155x8
175x8
195x8
215x8 @ 6
225x8 @ 7
235x8 @ 8

DB Incline Press
30x10
40x10
50x10
60x10
70x10 @ 6
75x10 @ 7
80x10 @ 8

Dips
BWx25,24,18

2h 00m
sRPE = 7.5

**RipCJ** · 08-21-2020, 12:12 PM

Sumo Deadlift
45x8,8
135x8
225x8
275x8
315x8
345x8
375x8 @ 6
395x8 @ 7
405x8 @ 7.5

DB Flat Press
40x10
50x10
60x10
70x10 @ 6
80x10 @ 7
85x10 @ 7.5

Barbell Row
45x10,10
95x10
135x10
155x10 @ 6
175x10 @ 7
185x15 @ 8

1h 55m
sRPE = 7

**RipCJ** · 08-21-2020, 12:13 PM

Squat
45x5,5
95x5
135x5
185x5
225x5
275x5
315x5
335x5
355x5 @ 6
375x5 @ 7
390x5 @ 8

Bench Press
45x5,5
95x5
135x5
185x5
225x5 @ 6
245x5 @ 7
258x5 @ 8

Pull-ups
BWx15,14,10,9

Barbell Curl
45x12
65x12
85x12,10,10
45x12

2h 10m
sRPE = 7

**RipCJ** · 08-21-2020, 12:14 PM

Deadlift
45x10,10
135x5,5
225x5
315x5
365x5
395x5
415x5
435x5 @ 6
455x5 @ 7
470x5 @ 8.5

High Incline Bench Press
45x10,10
95x10
115x10
135x10 @ 6
150x10 @ 7
160x10 @ 8

Dips
BWx25,25,25,23

1h 40m
sRPE = 7

**RipCJ** · 08-21-2020, 12:15 PM

Ab Wheel
BWx25,25,22

**RipCJ** · 08-21-2020, 12:16 PM

Close Grip Bench Press
45x8,8
95x8
135x8
185x8
205x8 @ 6
220x8 @ 7.5
230x8 @ 8.5

3ct Paused Front Squat
45x10,10
95x10
115x10
135x10
155x10 @ 6
170x10 @ 7
185x10 @ 8

Pull-ups
BWx16,14,12,12

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

1h 50m
sRPE = 7

**RipCJ** · 08-21-2020, 12:17 PM

High Bar Squat
45x8,8
95x8
135x8
185x8
225x8
265x8
295x8
313x8 @ 6
330x8 @ 7
343x8 @ 8

Feet Up Bench Press
45x8,8
95x8
135x8
185x8
225x8 @ 6.5
235x8 @ 7.5
235x8 @ 8

DB Incline Press
30x15
45x15
60x15
75x10 @ 6
80x10 @ 7
85x10 @ 8

Dips
BWx25,20,18,17

2h 30m
sRPE = 8

**RipCJ** · 08-21-2020, 12:18 PM

Ab Wheel
BWx20,20,20

**RipCJ** · 08-21-2020, 12:19 PM

Sumo Deadlift
45x8,8
135x8,8
225x8
315x8
365x8
390x8 @ 6
405x8 @ 7
420x8 @ 8

DB Flat Press
40x8
55x8
70x8
80x8 @ 6
90x8 @ 7
100x11 @ 8

Barbell Row
45x10,10
135x10
175x10 @ 6
185x10 @ 7
195x10 @ 8

Dips
BWx24,23,21,21

2h 15m
sRPE = 7

**RipCJ** · 08-21-2020, 12:20 PM

Squat
45x10,10
135x5,5
225x5
275x5
315x5
365x5 @ 6
385x5 @ 7
405x5 @ 7.5
405x5 @ 8

Bench Press
45x5,5
95x5
135x5
175x5
205x5
235x5 @ 6
248x5 @ 7.5
250x5 @ 7.5
255x5 @ 8

Pull-ups
BWx17,16,13,10

Barbell Curl
45x12
68x12,12,12,12
45x12

2h 40m
sRPE = 7

**RipCJ** · 08-21-2020, 12:21 PM

Ab Wheel
BWx30,30

**RipCJ** · 08-21-2020, 12:22 PM

Deadlift
45x10,10
135x5,5
225x5
315x5
365x5
405x5
440x5 @ 6
455x5 @ 7
470x5 @ 8
475x5 @ 8

High Incline Bench Press
45x10,10
95x10
115x10
135x10
145x10 @ 6
155x10 @ 7
165x10 @ 8
168x10 @ 8

Dips
BWx25,25,23,15

2h 00m
sRPE = 7.5

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