Old rigger start on weight pile

[Rigg9]

Week 4 #4 bench workout 2

Benchpress
135x8
185x5
205x2
225x2
235x6x3
235x5... Might have had the last rep but no spotter and figured it's time to push on to 5s 3s and 1's

BB rows
135x12
155x8x4

Reverse grip pulldowns
21x3 ended on 155lb
Super set
3 sets of cable rear delt raises

 

[Poon Goon]

Might have had the last rep but no spotter and figured it's time to push on to 5s 3s and 1's

When I was young I'd workout alone and if I missed a rep I'd roll the bar down my chest to my hips. Same thing happened once a couple years ago in my late 30s. Shocking how much it hurt compared to my younger years. Convinced me to invest in a setup that wouldn't result in death or serious injury when I fail.

 

[Rigg9]

Week 4 squat #2

Low bar
135x10
185x8
+Knee sleeves n belt
215x5
250x5
280x12

High bar
185x10x5

BB good mornings
135x8x3
Bw Calve raises x10000000000

 

[MilkManUK]

When I was young I'd workout alone and if I missed a rep I'd roll the bar down my chest to my hips. Same thing happened once a couple years ago in my late 30s. Shocking how much it hurt compared to my younger years. Convinced me to invest in a setup that wouldn't result in death or serious injury when I fail.

A way to fail without it resulting in death is worth investing in, I'd say!

 

[Rigg9]

Week 5 . Bench workout #1

Benchpress
95x10
135x8
185x5
225x3
245x2
275x1 good pause
Towel bench
280x1x4 good pause all 4 sets
AMRAP
225x11 good reps probably had 1 in the tank PR

Ring dips 10x3 super set
Db flys

Reverse grip pulldowns. Old friend called cooled down too much and ended early

 

[Rigg9]

Week 5 squat #1

135x10
185x8
205x5
+Knee sleeves and belt
230x3
265x3
295x10. PR

230x10x2
230x5

Circuit x 5
10 lunges
10 lb swings
12 rope crunches
Went fast enough to work up a sweat.

 

[Rigg9]

Week 5. Bench volume 3's

95x9
95x9
135x8
185x5
205x3
225x3
250x3x5 felt like I own it

Close grip bench
185x8x3. Finished at rpe 8 to 8.5

Siting cable row
145x15
155""
165-15-12-10

 

[Rigg9]

week 5 bench #3 speed bench shoulders

Bench
90x12
135x8
185x5
205x2x5 speed work

High pulls
135x8x3

OHP
115x10x5

Lat pulldowns
X3

Y raises x 3 sets of 10's

Curls 1000000

Gonna deload for half a week hit some heavy double n triples and I have a friend coming over to and we're gonna press over 300 lbs on the last day of the month... That makes a 6 month Natural bulk, and as good as I can disaplin lifting for building my power in the big 3. Gonna start a real crazy work schedule at a new job and I'm gonna go into a conditioning block. I think a 3 day lifting program like building the monolith, or madcow, with some jogging on off days is gonna be the plan. Diet is going to become a focus. I weighted in at 228 yesterday. That's close to being as heavy as I get. Squat and deadlift went up over 100lb a piece and bench probly around 60 or 70lb in the last 6 months

 

[Rigg9]

Week 5 squat #2.

135x12
185x6
230x3
265x3
295x7. Got distracted. Watched vid of myself n had alot more in the tank. Mind fucked myself.
295x5

Highbar
195x10x5

 

[Rigg9]

Week 6 recovery day #1

Burpees, kettlebell swings, light lat pulldowns, and jumps for 45 minutes

Bench
135x5
155x5. Focused on setup and form

Deadlift
135x5
225x5

Squat
135x5
185x5

Rocked through those 6 sets In 15 minutes

 

[Rigg9]

Week 6 prep day.
Moved up max day to Saturday. Figured Id practice a little today and let my feel a little weight.

Squats
Bar x 15
135x5
225x3
275x1
305x1
325x1. Saturday 335 will be a pr so I'll open with it
275x3

Bench
Barx15
135x5
185x3
235x1
280x1 PR nice pause went up to slow need more warm up sets for bench
265x2 went up super fast n easy. Think the one at 280 warmed me up... Fucking loving this shit!!!!

 

[KnightTemplar]

Week 6 prep day.
Moved up max day to Saturday. Figured Id practice a little today and let my feel a little weight.

Squats
Bar x 15
135x5
225x3
275x1
305x1
325x1. Saturday 335 will be a pr so I'll open with it
275x3

Bench
Barx15
135x5
185x3
235x1
280x1 PR nice pause went up to slow need more warm up sets for bench
265x2 went up super fast n easy. Think the one at 280 warmed me up... Fucking loving this shit!!!!

Congrats on the PR, man.

 

[Rigg9]

Week 6 light conditioning weight 228 damn I need to loose about 10lb

EMOM
10 Burpees no jump x 5 minutes
12 sit ups x 5 rounds

10 20kl kettlebell swings
Super set
10 jump lunges x 5 sets EMom 10 minutes

2 minute pace and text

8 dumbbell curls super set 8 rope pushdowns EMOM X3.
Took right at 30 minutes not to hard rest tomarow then set new PRs Saturday. I only have 385lb so deadlift will have to stop there. I'll have to push a little harder on my bench n squat to hit my 1000lb goal

 

[Rigg9]

Bench max out.
Went for my 300 goal instead of just maxing. Having a partner made for a great change of pace today

Bench
135x6
185x3
225x3
255x2
300xfail 12 inches off chest
295xfail 6 inches from top
275x3 failed on 3d
255x3
255x2
205x14. PR. Had more in the tank
205x12

Close grip bench
185x15-12
135x21-15-12

One drop set tri pushdowns straight bar

 

[Rigg9]

Week 1 (light conditioning)
30 minutes. 20ct Step-ups, 5 count burpees,30lb kettlebell swings, 5ct jumps over bench, 10lb plate arm moves. Blood flow good..... Missing 300 made me want to jump right back on the power train. Almost threw a bunch of weight on the squat rack today but my life goals and lifting goals needed need to be blended better I think so today counts as day 1BtM
Training maxes for the first 3 weeks
255 bench
340 squat
360 deadlift
OHP 165
Tomarow starts some man shit!

 

[Rigg9]

Week 1 BtM lifting #1

Squat
135x8
230x5
265x5
295x5x5
At first thought I might of started to high for this program but at the end think I judged it just right

Started super sets

OHP
125x5
135x5
155x5
115x12

Pull downs different grips 130,Blb
10x10

Ring Dips 10 sets sore still from Sat. Workout
10-10-10-8-8-6x5

Low pulley face pulls 40lb
20x5

 

[Rigg9]

Week 1 conditioning #2

45 minutes jumping, step ups, calves, abs, and some stuff to get the blood into all the muscles. Neck harness. 20x2

 

[Rigg9]

Week 1 weights #2
adjusted tm to 340 I think

Deadlift
135x6
225x4
240x5
275x5
310x5x3

Bench
135x10
185x5
205x5
230x5x5

Start superset
Db row
100x10
70x10x4

Curls. 10x10

 

[Rigg9]

BtM week 1 Lifting #3

BB clean n press from the thigh
115x5x5
Super set
Lat pulldowns
150x5
170x5
190x5
210x5x2

OHP started from floor
115x5x5
Super set
Rear delt raises 10x5

Squat
135x8
230x5
265x5
295x5
150x20. Felt to easy if Mondays workout didn't fuck up some hemroids I woulda done a nether set

Shrugs x100
30 of em were hise shrugs. A block of these should make a noticeable difference. Start my new job next week. Don't know if it's anxiety or what but been having trouble sleeping and I'm having to force myself to eat enough. Might set up a dr. Appointment and make Shure I'm working right. Not hitting over 300 after 6 months of well disaplin lifting at my size has me wondering. I benched 200lb in 6th grade

 

[Poon Goon]

Might set up a dr. Appointment and make Shure I'm working right. Not hitting over 300 after 6 months of well disaplin lifting at my size has me wondering. I benched 200lb in 6th grade

Sounds like we might be similar here. I was a good at bench as a youngster and then took a 15+ year break. Don't know how much you weigh, but at 215lbs it took me over a year to get back to a 300lb bench when I got back into it.