Smash Fuarking Weight

**RipCJ** · 06-08-2022, 06:56 AM

3-2-0 Squat
44x5,5
88x5,5
132x5
154x5
176x5 @ 6
176x5 @ 6
176x5 @ 6
176x5 @ 6

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
259x5 @ 6
277x5 @ 6.5
277x5 @ 7
277x5 @ 7

Close Grip Kadillac Bench Press
44x8,8
88x8,8
132x8
154x8
176x8
187x8 @ 6.5
198x8 @ 7
203x8 @ 8
203x9 @ 8
203x7 @ 10

Close Grip EZ Preacher Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12 @ 6
29.5kg x 12 @ 7.5
29.5kg x 13 @ 8
29.5kg x 11 @ 8
12kg x 25

Ab Wheel
BWx21 @ 6
BWx21 @ 6
BWx21 @ 6

DB Curl
10x12,12
15x12,12
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6.5
5x35

2h 30m
sRPE @ 6

**RipCJ** · 06-09-2022, 04:29 PM

Deadlift
44x10,10
154x5,5
264x5
374x5
418x5
440x5 @ 6.5
462x5 @ 7
462x5 @ 7
462x5 @ 7.5

30° Incline Bench Press
45x5,5
88x5,5
132x5
154x5
176x5
198x5
220x5
231x5 @ 6.25
231x5 @ 7
231x5 @ 7
231x5 @ 7

3-0-0 DB Bulgarian Split Squat
BWx8,8
5x8,8
10x8,8
15x8,8 @ 6
20x8,8 @ 7
20x8,8 @ 7

Close Grip EZ Curl
12kg x 12
17kg x 12
22kg x 12
27kg x 12 @ 6
32kg x 12 @ 6.5
34.5kg x 15 @ 8
37kg x 12 @ 8
37kg x 11 @ 8
12kg x 30

2h 25m
sRPE @ 8

**RipCJ** · 06-11-2022, 10:05 AM

3-2-0 Squat
44x5,5
88x5,5
132x5
154x5
176x5
187x5 @ 6
187x5 @ 6
187x5 @ 6
187x5 @ 6

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
264x5 @ 6.5
281x5 @ 7.5
275x5 @ 7
275x5 @ 7.5

Wide Grip Kadillac Bench Press
44x8,8
88x8,8
132x8
154x8
176x8
187x8 @ 6
198x8 @ 7
203x8 @ 8
203x8 @ 7.5
203x8 @ 8.5

Wide Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
64x12 @ 7
70x12 @ 7.5
72x11 @ 8
70x10 @ 8
26x20

Ab Wheel
BWx21 @ 6
BWx21 @ 6
BWx21 @ 6.5

DB Curl
10x12,12
15x12,12
20x12,12 @ 6
25x12,12 @ 6.75
20x12,12 @ 7
15x12,12 @ 6.5

2h 30m
sRPE @ 7

**RipCJ** · 06-13-2022, 04:30 AM

Deadlift
44x10,10
154x5,5
264x5,5
319x5
374x5
418x5
440x5 @ 6.5
462x5 @ 7
468x5 @ 7
473x5 @ 7

Close Grip Bench Press
44x5,5
88x5,5
132x5
176x5
198x5
220x5
231x5
253x5 @ 6.5
259x5 @ 7
259x5 @ 7
259x5 @ 7.5

Barbell Seal Row
44x8
88x8
132x8
154x8
165x8 @ 6
176x8 @ 7
181x8 @ 8
181x8 @ 10
176x8 @ 10

Wide Grip EZ Curl
26x12
37x12
48x12
59x12
70x12 @ 6
75x12 @ 7
81x12 @ 8
75x12 @ 8
70x13 @ 8
26x20

DB Preacher Curl
10x12,12
15x12,12
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6

3h 00m
sRPE @ 7.5

**RipCJ** · 06-14-2022, 05:23 AM

GHD Sit-up
BWx20 @ 6
BWx16 @ 6.5
BWx14 @ 6.5
BWx12 @ 6.5

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

Vertical Knee Raise
BWx20 @ 6
BWx18 @ 6.5
BWx12 @ 7
BWx10 @ 7

0h 35m

**RipCJ** · 06-14-2022, 05:14 PM

3-2-0 Squat
44x5,5,5
88x5,5
132x5
154x5
176x5
198x5 @ 6
198x5 @ 6
198x5 @ 6
198x5 @ 6

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
264x5 @ 6.5
275x5 @ 7
286x5 @ 8
270x5,5

Close Grip Kadillac Bench Press
44x8
88x8
132x8
154x8
176x8
187x8 @ 6
198x8 @ 6.5
209x8 @ 8
209x8 @ 8
203x8 @ 8.5

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
64x13 @ 6.5
70x13 @ 8
70x12 @ 8
70x11 @ 8
70x11 @ 8

Ab Wheel
BWx22 @ 6
BWx22 @ 6
BWx22 @ 6

DB Curl
10x12,12
15x12,12
20x12,12 @ 6
20x13,13 @ 6
20x12,12 @ 6
20x12,12 @ 6

2h 40m
sRPE @ 7

**RipCJ** · 06-16-2022, 04:27 AM

Deadlift
44x10,10
154x5,5
264x5,5
374x5
407x5
440x5 @ 6
468x5 @ 7
496x5 @ 8
446x5

30° Incline Bench Press
44x5,5
88x5,5
132x5
154x5
176x5
198x5
220x5 @ 6
226x5 @ 6.75
231x5 @ 7.5
226x5 @ 7
226x5 @ 7

3-0-0 DB Bulgarian Split Squat
BWx8,8
10x8,8
20x8,8 @ 6
25x8,8 @ 7
30x8,8 @ 8

Close Grip EZ Curl
26x12
37x12
48x12
59x13 @ 6
70x13 @ 7
76x13 @ 7.5
76x12 @ 7.75
76x13 @ 8
76x13 @ 8

2h 30m
sRPE @ 8

**RipCJ** · 06-16-2022, 08:41 AM

Bench Press
44x5,5
88x5,5
132x5,5
176x5
198x5
220x5
242x5
259x5 @ 6
270x5 @ 6.75
281x5 @ 8.5
264x5,5

Wide Grip Kadillac Bench Press
44x8,8
88x8,8
132x8
154x8
165x8 @ 6
176x8 @ 7
187x8 @ 8
189x8 @ 9
176x7 @ 8.5

1h 20m
sRPE @ 9

**RipCJ** · 06-21-2022, 08:09 AM

Close Grip Bench Press
44x5,5
88x5,5
132x5
176x5
198x5
220x5
242x5
248x5 @ 6.5
253x5 @ 7
255x6 @ 7
255x5 @ 7
255x5 @ 7

Barbell Seal Row
44x8,8
88x8
132x8
154x8 @ 6
165x8 @ 7
176x9 @ 8
176x8 @ 8
176x8 @ 8

Wide Grip EZ Curl
26x12
37x12
48x12
59x12 @ 6
70x13 @ 7
76x13 @ 7.5
76x13 @ 7.75
76x13 @ 8
76x13 @ 8

2h 10m
sRPE @ 8

**RipCJ** · 06-21-2022, 05:23 PM

3-2-0 Squat
44x5,5
88x5,5
132x5
154x5
176x5
198x5
209x5 @ 6
209x5 @ 6
209x5 @ 6
209x5 @ 6

Bench Press
44x5,5
88x5,5
132x5,5
176x5
220x5
242x5
264x5 @ 6
277x5 @ 7
288x4 @ 8.5
266x5,5

Close Grip Kadillac Bench Press
44x8,8
88x8
132x8
154x8
176x10 @ 6
198x8 @ 6.75
209x8 @ 7.5
215x8 @ 8
215x8 @ 9

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
70x12 @ 7
76x11 @ 8
72x11 @ 8
70x12 @ 8

Ab Wheel
BWx22 @ 6.5
BWx22 @ 6.5
BWx22 @ 6.5

DB Curl
10x12,12
15x12,12
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6

2h 45m
sRPE @ 6.5

**RipCJ** · 06-22-2022, 05:51 PM

Deadlift
44x10,10
154x5,5
264x5,5
374x5
418x5
446x5 @ 6
474x5 @ 7
501x5 @ 8
451x5

30° Incline Bench Press
44x5,5
88x5,5
132x5
154x5
176x5
198x5
209x5
220x5 @ 6.5
226x6 @ 7
231x5 @ 7
233x5 @ 8
226x5 @ 8

3-0-0 DB Bulgarian Split Squat
BWx8,8
10x8,8
20x8,8 @ 6
30x8,8 @ 7
35x8,8 @ 8

Close Grip EZ Curl
26x12
37x12
48x12
59x12 @ 6
70x12 @ 7
76x12 @ 7.5
76x12 @ 7.5
76x12 @ 8
76x12 @ 8

Ab Wheel
BWx22 @ 6
BWx22 @ 6
BWx22 @ 6.5

2h 55m
sRPE @ 8

**RipCJ** · 06-26-2022, 02:37 PM

3-0-0 Split Squat
BWx8,8
44x8,8
55x8,8
66x8,8 @ 6
77x8,8 @ 7
88x8,8 @ 8

Bench Press
44x5,5
88x5,5
132x5,5
176x5
220x5 @ 6
242x5 @ 7
264x5 @ 8
248x5,5

Wide Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
65x12 @ 7.5
59x12 @ 8
59x12 @ 8
59x11 @ 8
54x12 @ 8

DB Curl
10x12,12
15x12,12
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6

1h 30m
sRPE @ 8.5

**RipCJ** · 06-26-2022, 02:38 PM

Stair Climber
500 steps

BTN Cable Pulldown
50x10
65x10
80x10
95x10
110x10 @ 7
110x10 @ 7
110x10 @ 7.5
110x10 @ 8

Cable Pushdown
12.5x10,10
17.5x10,10
22.5x10,10
27.5x10,10 @ 7
27.5x10,10 @ 8
22.5x10,10 @ 7
22.5x10,10 @ 8.5

Cable Curl
32.5x10
37.5x10
42.5x10
47.5x10
52.5x10 @ 7
52.5x10 @ 7
52.5x10 @ 7
52.5x10 @ 7

DB Skullcrusher
10x10
12.5x10
15x10
17.5x10
20x10 @ 6
20x10 @ 6
20x10 @ 6
20x10 @ 6.5

DB Preacher Curl
15x10,10
17.5x10,10
20x10,10
25x10,10 @ 6.5
25x10,10 @ 6.5
25x10,10 @ 6.5
25x10,10 @ 6.5

1h 00m
sRPE @ 6

**RipCJ** · 06-28-2022, 10:55 AM

Romanian Deadlift
44x5,5
88x5,5
132x5,5
176x5
220x5
242x5
264x5
286x5
297x5 @ 6
308x5 @ 6.5
319x5 @ 7
325x5 @ 7
330x5 @ 7

Close Grip Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
237x5
253x5 @ 6
264x5 @ 7
264x5 @ 7
264x5 @ 7.5
259x5 @ 7

Barbell Seal Row
44x8
132x8
154x8 @ 6
165x8 @ 7
170x8 @ 8
176x8 @ 9
165x8 @ 9
165x8 @ 8.5

Wide Grip Kadillac Bench Press
44x8,8
88x8
132x8
154x8
165x8
176x8
187x8 @ 6.5
198x8 @ 7.5
203x8 @ 7.75
203x8 @ 8
203x8 @ 8.5

2h 40m
sRPE @ 8

**RipCJ** · 06-29-2022, 04:10 AM

DB Curl
15x15,15
20x15,15
25x15,15 @ 6.5
25x15,15 @ 6.5
25x15,15 @ 7
25x15,15 @ 7

0h 15m

**RipCJ** · 06-29-2022, 05:52 PM

3-1-0 Squat
44x5,5
88x5,5
132x5
154x5
176x5
198x5
220x5 @ 6
220x5 @ 6.5
220x5 @ 6.5
220x5 @ 6

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
264x5 @ 6
277x5 @ 6.5
292x5 @ 8
277x5,5

Close Grip Kadillac Bench Press
44x8,8
88x8,8
132x8
154x8
176x8
192x8 @ 6
203x8 @ 7
215x8 @ 8
215x8 @ 8
215x8 @ 8

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
70x12 @ 7
76x12 @ 8
76x11 @ 8.5
70x12 @ 8
70x12 @ 8

2h 35m
sRPE @ 7

**RipCJ** · 07-01-2022, 01:52 AM

Deadlift
44x10,10
154x5,5
264x5,5
374x5
451x5
474x5 @ 6
490x5 @ 7
507x5 @ 8
457x5,5

30° Incline Bench Press
44x5,5
88x5,5
132x5
154x5
176x5
198x5
209x5 @ 6
220x5 @ 6.5
226x5 @ 7
226x5 @ 7.5
220x5 @ 7

3-0-0 DB Bulgarian Split Squat
10x8,8
20x8,8 @ 6
30x8,8 @ 7
40x8,8 @ 8

Close Grip EZ Curl
26x12
37x12
48x12
59x12 @ 6
70x12 @ 7
78x13 @ 8
78x13 @ 8
78x12 @ 8
78x12 @ 8

DB Preacher Curl
10x15,15
15x15,15
20x15,15 @ 6
20x15,15 @ 6
20x15,15 @ 6
20x15,15 @ 6

2h 30m
sRPE @ 7

**RipCJ** · 07-01-2022, 11:08 AM

Bench Press
44x5,5
88x5,5
132x5,5
176x5
220x5
242x5
264x5 @ 6
281x5 @ 7.5
292x5 @ 8.5
275x5,5

Wide Grip Kadillac Bench Press
44x8,8
88x8,8
132x8
154x8
165x8 @ 6
176x8 @ 6.5
187x8 @ 8
192x8 @ 8
192x8 @ 8

Wide Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
65x12 @ 7
65x12 @ 8
65x12 @ 8

1h 30m
sRPE @ 8

**RipCJ** · 07-03-2022, 08:41 AM

DB Curl
15x12,12
20x12,12
25x12,12 @ 6
30x12,12 @ 7
30x12,12 @ 7
30x13,13 @ 7
30x12,12 @ 7

GHD Sit-up
BWx18 @ 6
BWx13 @ 7
BWx12 @ 7

DB GHD Preacher Curl
15x12,12
20x12,12 @ 6
25x12,12 @ 6.5
25x12,12 @ 6.5
25x12,12 @ 7
25x12,13 @ 7

Vertical Knee Raise
BWx15 @ 6
BWx15 @ 6
BWx15 @ 6

0h 50m
sRPE @ 6

**RipCJ** · 07-04-2022, 09:31 AM

Romanian Deadlift
44x10,10
88x5,5
132x5,5
176x5
220x5
264x5
286x5
308x5 @ 6
330x5 @ 6.5
341x5 @ 6.5
352x5 @ 7
352x5 @ 7

Close Grip Bench Press
44x10,10
88x5,5
132x5
176x5
220x5
242x5
253x5
264x5 @ 6.5
275x5 @ 7.5
270x5 @ 7
270x5 @ 7
270x5 @ 7.5

Barbell Seal Row
44x8,8
88x8
132x8
154x8 @ 6
165x8 @ 7
176x8 @ 8
176x8 @ 8
176x8 @ 8

Wide Grip EZ Curl
26x12
37x12
48x12
59x12
65x12 @ 6
70x14 @ 7
76x14 @ 7.5
81x13 @ 8
81x12 @ 8
81x12 @ 8

DB Preacher Curl
10x12,12
15x12,12
20x12,12 @ 6
20x12,12 @ 6
20x12,12 @ 6
20x10,10 @ 6

2h 30m
sRPE @ 7

**RipCJ** · 07-05-2022, 05:16 PM

3-1-0 Squat
44x5,5
88x5,5
132x5
176x5
203x5
231x5 @ 6
231x5 @ 6
231x5 @ 6
231x5 @ 6

Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
264x5 @ 6
281x5 @ 7
297x4 @ 8.5
275x5
270x5

Close Grip Kadillac Bench Press
44x8,8
88x8
132x8
154x8
176x8
198x8 @ 6
209x8 @ 7
215x8 @ 7.5
220x8 @ 8
220x8 @ 8.25

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
65x12 @ 7
70x12 @ 8
65x13 @ 8
65x12 @ 8
59x11 @ 8.5

2h 50m
sRPE @ 7.5

**RipCJ** · 07-06-2022, 06:39 PM

Deadlift
44x10,10
154x5,5
264x5,5
374x5
485x5 @ 6.5
501x5 @ 7.5
518x5 @ 8.25
463x5,5

30° Incline Bench Press
44x5,5
88x5,5
132x5,5
154x5
176x5
198x5
209x5
220x5 @ 6.5
226x5 @ 7
226x5 @ 7
226x5 @ 7.5
220x5 @ 7

1h 55m
sRPE @ 8

**RipCJ** · 07-08-2022, 05:15 AM

Close Grip EZ Curl
26x12
37x12
48x12
59x12
65x12 @ 6
70x12 @ 6.5
76x15 @ 7.5
81x12 @ 8
83x12 @ 8
136x2 @ 9.5

0h 30m
sRPE @ 6

**RipCJ** · 07-09-2022, 11:45 AM

Romanian Deadlift
44x10,10
88x5,5
132x5,5
176x5
220x5
264x5
308x5
330x5 @ 6
352x5 @ 7
352x5 @ 7
352x5 @ 7
352x5 @ 7

Close Grip Bench Press
45x10,10
95x5,5
135x5
185x5
205x5
225x5
245x5
260x5 @ 6
275x5 @ 7.25
275x5 @ 7
275x5 @ 7.5
265x5 @ 7.5

1h 20m
sRPE @ 8

**RipCJ** · 07-12-2022, 02:39 AM

3-0-0 Split Squat
44x8,8
66x8,8 @ 6
88x8,8 @ 7
110x8,8 @ 8

Bench Press
44x5,5
88x5,5
132x5,5
176x5
220x5
242x5
264x5 @ 6.5
281x5 @ 7.5
292x4+1 @ 9
270x5,5

Wide Grip Kadillac Bench Press
44x8,8
88x8,8
132x8,8
154x8
165x8
176x8 @ 6
187x8 @ 7
198x8 @ 7.5
203x8 @ 8
203x8 @ 8.5

Barbell Seal Row
44x8,8
88x8,8
132x8
154x8 @ 6
176x8 @ 7
187x8 @ 8
176x8 @ 8
176x8 @ 8
176x8 @ 8

2h 50m
sRPE @ 7

**RipCJ** · 07-13-2022, 05:10 AM

Deadlift
44x10,10
154x4,4
264x4,4
374x4
429x4 @ 6
485x4 @ 6.75
507x4 @ 8
446x4,4,4

15° Incline Bench Press
44x5,5
88x5,5
132x5,5
154x5
176x5
198x5
220x5 @ 6
231x5 @ 7
231x5 @ 7
237x5 @ 7
231x5 @ 7
231x5 @ 7

Öppen Pin Squat
55x8,8
77x8
99x8
121x8
143x8
165x8
187x8 @ 6
209x8 @ 7
220x8 @ 8
220x8 @ 8

Close Grip EZ Curl
26x12
37x12
48x12
59x12
70x12 @ 6
76x12 @ 7
81x12 @ 8
81x12 @ 8
81x12 @ 8
81x12 @ 8

2h 35m
sRPE @ 7.5

**RipCJ** · 07-13-2022, 06:37 PM

Bench Press
44x10,10
88x4,4
132x4,4
176x4
220x4
242x4
264x4 @ 6.5
275x4 @ 7
286x4 @ 8
264x4,4,4,4

Close Grip EZ Preacher Curl
26x12
37x12
48x12
59x12 @ 6
65x12 @ 6.5
70x12 @ 8
70x12 @ 9.5
59x12 @ 8
59x13 @ 9

1h 05m
sRPE @ 6

**RipCJ** · 07-14-2022, 09:15 PM

3-1-0 Squat
44x4,4
88x4,4
132x4,4
176x4
198x4
220x4
242x4 @ 6
242x4 @ 6
242x4 @ 6
242x4 @ 6

Feet Up Kadillac Bench Press
44x7,7
88x7,7
132x7
154x7
165x7 @ 6
176x7 @ 7
187x7 @ 7.5
192x7 @ 7.5
198x7 @ 8
198x7 @ 8

1h 30m
sRPE @ 8.5

**RipCJ** · 07-20-2022, 03:42 PM

Split Squat
44x8,8
66x8,8
88x8,8 @ 6
110x8,8 @ 7
121x8,8 @ 8
121x8,8 @ 8

1” Block Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5
264x5 @ 6
275x5 @ 7
277x5 @ 7
277x5 @ 7
277x5 @ 7
275x5 @ 7

Feet Up Close Grip Bench Press
44x7,7
88x7,7
132x7
154x7
176x7 @ 6
198x7 @ 7
209x7 @ 8
209x7 @ 8
209x7 @ 8
209x7 @ 8

1h 55m
sRPE @ 8

**RipCJ** · 07-20-2022, 03:43 PM

Stiff Leg Deadlift
44x10,10
154x5,5
220x5
264x5
308x5
352x5
374x5 @ 6
385x5 @ 6.5
396x5 @ 7
402x5 @ 7
407x5 @ 7
413x5 @ 6.5

Spoto Bench Press
44x5,5
88x5,5
132x5
176x5
220x5
242x5 @ 6
253x5 @ 7
253x5 @ 7
253x5 @ 7.5
248x5 @ 7.5
242x5 @ 7

Öppen Seal Row
55x7,7
99x7
143x7
165x7 @ 6
176x7 @ 7
181x7 @ 7.5
181x7 @ 7.75
181x7 @ 8
181x7 @ 8

Wide Grip EZ Curl
26x12
37x12
48x12
59x12
70x12 @ 7
76x12 @ 7.5
76x12 @ 7.75
76x12 @ 8
76x12 @ 8

2h 30m
sRPE @ 7

Thread: Smash Fuarking Weight

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