Smash Fuarking Weight

**RipCJ** · 04-22-2023, 02:42 PM

Close Grip Bench Press
44x10,10
99x4,4
154x4
198x4
231x4
253x4
270x4 @ 6
281x4 @ 7
261x4,4,4,4

Wide Grip Kadillac Bench Press
44x8,8
88x8
132x8
154x8
176x8
195x8 @ 6
200x8 @ 7
187x8

Dip
BWx20 @ 6
BWx20 @ 6

GHD Sit-Up
BWx17 @ 6
BWx15 @ 6

1h 40m

Session RPE: 2 - Easy
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 2 - Poor

**RipCJ** · 04-24-2023, 06:26 AM

0-2-0 Squat
44x4,4
99x4,4
154x4,4
209x4
264x4
297x4
319x4 @ 6
286x4,4,4,4

0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
231x4 @ 6
239x4 @ 7
222x4,4,4,4

3-0-0 Wide Grip EZ Preacher Curl
26x10
37x10
48x10 @ 6
48x10 @ 6

Ab Wheel
BWx22 @ 6
BWx22 @ 6

2h 10m

Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 2 - Poor
Perceived Readiness: 2 - Poor

**RipCJ** · 04-25-2023, 05:22 PM

Competition Bench Press
44x5,5
99x5,5
154x4
209x3
242x2
264x2
281x2
292x2 @ 6
301x2 @ 7
244x5,5,5,5

Competition Deadlift
44x10,10
154x5,5
264x4
319x3
374x2
429x2
474x2
507x2 @ 6
529x2 @ 6.5
415x5,5,5,5

Dip
BWx22 @ 6
BWx22 @ 6

GHD Sit-Up
BWx19 @ 6
BWx14 @ 6

2h 30m

Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 5 - Very Good
Perceived Readiness: 5 - Very High

**RipCJ** · 04-27-2023, 04:48 PM

3-1-0 Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4 @ 6
250x4 @ 7
233x4,4,4,4

Close Grip Kadillac Bench Press
44x8,8
88x8
132x8
154x8
176x8
187x8
195x8 @ 6
200x8 @ 7
187x8

3-0-0 Close Grip EZ Preacher Curl
26x10
37x10
48x10 @ 6
48x10 @ 6

Ab Wheel
BWx22 @ 6
BWx22 @ 6

1h 50m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - Average

**RipCJ** · 04-29-2023, 12:25 PM

Competition Squat
44x5,5
154x5,5
264x4
319x3
374x2
429x2
457x2 @ 6.5
479x2 @ 7.5
363x5,5,5,5

Romanian Deadlift
44x6,6
99x6,6
154x6
209x6
264x6
308x6 @ 6
277x6,6,6,6

3-0-0 Close Grip EZ Preacher Curl
26x10
37x10
50x10 @ 6
50x10 @ 6

Ab Wheel
BWx23 @ 6
BWx23 @ 6

2h 50m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 3 - Average

**RipCJ** · 04-29-2023, 03:52 PM

Close Grip Bench Press
44x4,4
99x4,4
154x4
198x4
231x4
253x4
270x4 @ 6
281x4 @ 7.5
286x4 @ 8
264x4,4,4,4

Wide Grip Kadillac Bench Press
44x8,8
88x8
132x8
154x8
176x8
187x8
195x8 @ 6
203x8 @ 7
191x8

Dip
BWx22 @ 6
BWx22 @ 6

GHD Sit-Up
BWx19 @ 6
BWx16 @ 6

2h 00m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - Average

**RipCJ** · 05-02-2023, 08:54 AM

0-2-0 Squat
44x4,4
99x4,4
154x4
209x4
264x4
297x4
330x4 @ 6
297x4,4,4,4

Competition Bench Press
44x5,5
99x4,4
154x3
209x2
242x2
275x2 @ 6
292x2 @ 7
303x2 @ 8
237x5,5,5,5

3-0-0 Wide Grip EZ Preacher Curl
26x10
37x10
50x10 @ 6
50x10 @ 6

2h 10m

Session RPE: 3 - Average
Enjoyment: 1 - Very Low
Motivation: 2 - Low
Performance: 2 - Poor
Perceived Readiness: 2 - Poor

**RipCJ** · 05-02-2023, 06:34 PM

0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
231x4
239x4 @ 6
248x4 @ 7
257x4 @ 7.75
237x4,4,4,4

Competition Deadlift
44x10,10
154x5,5
264x4
374x3
429x2
485x2
512x2 @ 6
534x2 @ 7
413x5,5,5,5

Dip
BWx22 @ 6
BWx22 @ 6

GHD Sit-Up
BWx20 @ 6
BWx15 @ 6

2h 40m

Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 5 - Very Good
Perceived Readiness: 4 - High

**RipCJ** · 05-04-2023, 05:57 PM

3-1-0 Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4 @ 6
250x4 @ 7
259x5 @ 8
238x4,4,4,4

1h 00m

Session RPE: 1 - Very Easy
Enjoyment: 3 - Average
Motivation: 1 - Very Low
Performance: 4 - Good
Perceived Readiness: 2 - Poor

**RipCJ** · 05-06-2023, 10:19 AM

Competition Squat
44x5,5
99x5,5
154x4
264x3
319x2
374x2
429x2
440x2 @ 6.5
451x2 @ 7.5
336x5,5,5,5

Romanian Deadlift
44x6,6
99x6,6
154x6
209x6
264x6
297x6
319x6 @ 6
286x6,6,6,6

Close Grip Kadillac Bench Press
44x8,8
88x8
132x8
165x8
187x8
198x8 @ 6
206x8 @ 7
192x8

3-0-0 Close Grip EZ Preacher Curl
26x10
37x10
50x10 @ 6
50x10 @ 6

3h 00m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 4 - High
Performance: 1 - Very Poor
Perceived Readiness: 4 - High

**RipCJ** · 05-06-2023, 05:38 PM

Close Grip Bench Press
44x4,4
99x4,4
154x4
198x4
231x4
253x4
270x4 @ 6.5
281x4 @ 7.5
288x4 @ 9
264x4,4,4,4

Wide Grip Kadillac Bench Press
44x8,8
88x8
132x8
154x8
176x8
187x8
198x8 @ 6
203x8 @ 7
191x8

Dip
BWx22 @ 6
BWx22 @ 6.5

GHD Sit-Up
BWx20 @ 6
BWx18 @ 6

1h 50m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 3 - Average

**RipCJ** · 05-09-2023, 07:59 AM

0-2-0 Squat
44x4,4
99x4,4
154x4
209x4
264x4
308x4
341x4 @ 6.5
303x4,4,4,4

Competition Bench Press
44x5,5
99x4,4
154x3
209x2
242x2
264x2 @ 6
275x2 @ 7
286x2 @ 8
226x5,5,5,5

3-0-0 Wide Grip EZ Preacher Curl
26x10
37x10
50x10 @ 6
50x10 @ 6

2h 00m

Session RPE: 4 - Hard
Enjoyment: 1 - Very Low
Motivation: 1 - Very Low
Performance: 2 - Poor
Perceived Readiness: 3 - Average

**RipCJ** · 05-10-2023, 06:23 PM

0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
239x4 @ 6
250x4 @ 6.5
264x4 @ 8
242x4,4,4,4

Competition Deadlift
44x10,10
154x5,5
264x4
374x3
429x2
485x2
518x2 @ 6
540x2 @ 7
418x5,5,5,5

Dip
BWx22 @ 6
BWx22 @ 6

2h 15m

Session RPE: 3 - Average
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 4 - Good
Perceived Readiness: 4 - High

**RipCJ** · 05-11-2023, 01:33 PM

3-1-0 Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4 @ 6.5
253x4 @ 7.5
264x4 @ 8.5
242x4,4,4,4

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

3-0-0 Close Grip EZ Preacher Curl
26x10
37x10
50x10 @ 6
50x10 @ 6

1h 35m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - Average

**RipCJ** · 05-17-2023, 05:54 AM

Squat
44x5,5
99x5,5
154x5
209x5
264x5
286x5
308x5 @ 6
308x5 @ 6
308x5 @ 6

Romanian Deadlift
44x6,6
99x6,6
154x6
209x6
264x6
297x6
325x6 @ 6
292x6,6,6,6

3-0-0 Close Grip EZ Preacher Curl
26x10
37x10
48x10 @ 6
54x10 @ 7

2h 00m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - Average

**RipCJ** · 05-18-2023, 03:55 PM

Competition Bench Press
44x5,5
99x5,5
154x4
209x3
242x2
264x2
286x2 @ 6
275x5 @ 9
237x5,5,5,5

Kadillac Bench Press
44x8,8
88x8
132x8
176x8
198x8 @ 6
203x9 @ 7
187x8,8

Dip
BWx25 @ 6
BWx25 @ 6
BWx22 @ 6

GHD Sit-Up
BWx20 @ 6
BWx19 @ 7
BWx15 @ 6

1h 35m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - Average

**RipCJ** · 05-19-2023, 04:26 PM

Squat
44x5,5
99x5
154x5
209x5
264x5
292x5
314x5 @ 5
314x5 @ 5
314x5 @ 5

3-1-0 Bench Press
44x4,4
99x4
154x4
209x4
231x4
244x4 @ 6
233x4,4,4,4

3-0-0 Wide Grip EZ Preacher Curl
26x10
37x10
48x10 @ 6
54x10 @ 7

Ab Wheel
BWx20 @ 6
BWx20 @ 6
BWx20 @ 6

1h 45m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 4 - High
Performance: 3 - Average
Perceived Readiness: 4 - High

**RipCJ** · 05-22-2023, 08:36 AM

Squat
44x5,5
99x5
154x5
209x5
264x5
292x5
319x5 @ 5
319x5 @ 5
319x5 @ 5

Competition Deadlift
44x10,10
154x5
264x4
374x3
429x2
485x2 @ 6
507x2 @ 7
391x5,5,5,5,5

2h 00m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 4 - High
Performance: 3 - Average
Perceived Readiness: 3 - Average

**RipCJ** · 05-23-2023, 05:10 PM

0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
231x4
242x4 @ 6
233x4,4,4,4

Close Grip Bench Press
44x8,8
99x8
154x8
198x8
209x8
220x8 @ 6
231x8 @ 7
203x8,8

3-0-0 Close Grip EZ Preacher Curl
26x10
37x10
48x10 @ 6
54x11 @ 7

Ab Wheel
BWx25 @ 6
BWx25 @ 6
BWx15 @ 6

Dip
BWx25 @ 6
BWx25 @ 6
BWx25 @ 6

GHD Sit-Up
BWx20 @ 6
BWx15 @ 6
BWx10 @ 6

2h 15m

Session RPE: 2 - Easy
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 5 - Very High

**RipCJ** · 05-26-2023, 10:23 AM

Squat
44x5,5
99x5
154x5
209x5
264x5
297x5
325x5 @ 5
325x5 @ 5
325x5 @ 5

Romanian Deadlift
44x6,6
99x6
154x6
209x6
264x6
297x6
330x6 @ 6
299x6,6,6,6

3-0-0 Close Grip EZ Preacher Curl
26x10
39x10
48x10
54x10 @ 6
59x10 @ 7

1h 45m

Session RPE: 1 - Very Easy
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 4 - Good
Perceived Readiness: 5 - Very High

**RipCJ** · 05-26-2023, 04:03 PM

Competition Bench Press
44x5,5
99x5
154x4
209x3
242x2
264x2
286x2 @ 6
294x2 @ 7
277x5 @ 9.5
244x4,4,4,4

Kadillac Bench Press
44x8,8
88x8
132x8
165x8
187x8
200x8 @ 6
207x8 @ 7
189x8,8

Dip
BWx25 @ 6
BWx25 @ 6.5
BWx25 @ 6.5

GHD Sit-Up
BWx20 @ 6
BWx17 @ 6
BWx20 @ 5

2h 00m

Session RPE: 1 - Very Easy
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 4 - Good
Perceived Readiness: 5 - Very High

**RipCJ** · 05-28-2023, 07:42 AM

Squat
44x5,5
99x5
154x5
209x5
264x5
297x5
330x5 @ 6
330x5 @ 6
330x5 @ 6

3-0-0 Wide Grip EZ Preacher Curl
26x10
39x10
48x10
54x10 @ 6
59x10 @ 7

0h 50m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 2 - Poor

**RipCJ** · 05-30-2023, 04:24 AM

3-1-0 Bench Press
44x4,4
99x4
154x4
209x4
231x4
244x4 @ 6
253x4 @ 6.75
237x4,4,4,4

0h 55m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - Average

**RipCJ** · 05-30-2023, 04:29 PM

Squat
44x5,5
99x5
154x5
209x5
264x5
303x5
336x5 @ 5
336x5 @ 5
336x5 @ 6

Competition Deadlift
44x10,10
154x5
264x4
374x3
429x2
485x2 @ 6.5
507x2 @ 7.5
380x5,5,5,5,5

Dip
BWx25 @ 5
BWx25 @ 6
BWx25 @ 6

GHD Sit-Up
BWx20 @ 5
BWx20 @ 6
BWx14 @ 6

2h 15m

Session RPE: 4 - Hard
Enjoyment: 1 - Very Low
Motivation: 1 - Very Low
Performance: 2 - Poor
Perceived Readiness: 2 - Poor

**RipCJ** · 06-01-2023, 07:20 AM

0-1-0 Larsen Bench Press
44x4,4
99x4
154x4
198x4
220x4
242x4 @ 6
253x4 @ 6.75
237x4,4,4,5

Close Grip Bench Press
44x8,8
99x8
154x8
198x8
222x8 @ 6
233x8 @ 7
209x8,8

3-0-0 Close Grip EZ Preacher Curl
26x10
39x10
48x10
54x10 @ 6
59x10 @ 6.5

1h 40m

Session RPE: 1 - Very Easy
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 5 - Very Good
Perceived Readiness: 5 - Very High

**RipCJ** · 06-02-2023, 05:37 AM

Squat
44x5,5
99x5
154x5
209x5
264x5
308x5
341x5 @ 6
341x5 @ 6
341x5 @ 6

Romanian Deadlift
44x6,6
99x6
154x6
209x6
264x6
303x6
336x6 @ 6
305x6,6,6,6

1h 40m

Session RPE: 4 - Hard
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 4 - High

**RipCJ** · 06-02-2023, 03:47 PM

Competition Bench Press
44x5,5
99x5
154x4
209x3
242x2
264x2
286x2 @ 6
294x2 @ 7
303x2 @ 8
279x5 @ 9.5
248x5,5,5,5

Kadillac Bench Press
44x8,8
99x8
154x8
176x8
192x8
203x8 @ 6
209x8 @ 7
192x8,8

3-0-0 Close Grip EZ Preacher Curl
26x10
37x10
48x10
59x10 @ 6
65x10 @ 7

Dip
BWx27 @ 6
BWx25 @ 6
BWx24 @ 6

GHD Sit-Up
BWx20 @ 5
BWx20 @ 6
BWx17 @ 6

2h 25m

Session RPE: 4 - Hard
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - Average

**RipCJ** · 06-04-2023, 06:44 PM

Squat
44x5,5
99x5,5
154x5
209x5
264x5
308x5
347x5 @ 5
347x5 @ 5
347x5 @ 5

3-1-0 Bench Press
45x4,4
95x4
135x4
185x4
225x4
245x4 @ 6
255x4 @ 7
265x4 @ 8
245x4,4,4,4

3-0-0 Wide Grip EZ Preacher Curl
15x10
25x10
35x10
45x10
55x10 @ 6
65x10 @ 9

Ab Wheel
BWx20 @ 5
BWx20 @ 5
BWx20 @ 6

2h 15m

Session RPE: 2 - Easy
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 4 - Good
Perceived Readiness: 5 - Very High

**RipCJ** · 06-07-2023, 05:00 AM

Squat
44x5,5
99x5,5
154x5
209x5
264x5
308x5
352x5 @ 6
352x5 @ 6
352x5 @ 6.5

Competition Deadlift
44x10,10
154x5
264x4
374x3
418x2
462x2 @ 6
485x2 @ 7
507x2 @ 8
374x5,5,5,5,5

Dip
BWx26 @ 5
BWx26 @ 5
BWx26 @ 6

Decline Sit-Up
BWx15 @ 6
BWx14 @ 6
BWx8 @ 7

2h 25m

Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 3 - Average

**RipCJ** · 06-08-2023, 08:18 PM

0-1-0 Larsen Bench Press
45x4,4
95x4
135x4
185x4
225x4
245x4
255x4 @ 6
265x4 @ 7
270x4 @ 8
250x4,4,4,4

Close Grip Bench Press
45x8,8
95x8
135x8
185x8
205x8
225x8 @ 6
235x8 @ 7
215x8,8

3-0-0 Close Grip EZ Preacher Curl
15x10
35x10
45x10
55x10 @ 6
65x10 @ 10

Ab Wheel
BWx25 @ 6
BWx25 @ 6
BWx20 @ 6

2h 10m

Session RPE: 1 - Very Easy
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 5 - Very Good
Perceived Readiness: 5 - Very High

Thread: Smash Fuarking Weight

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