Old rigger start on weight pile

Week 1 extended conditioning.
Walked and jogged 2.7 miles down hill. Walked hard back. Just over 5 miles. Rested 1 hr. Off trail hiking 5.5 miles. The smell of the sage Aspen groves, and fir.. God I've missed these rocky mountains! Might of messed up deadlift day tomorrow but it was worth it. Feeling great
 
WeeK 2 (building volume) bench 1

Bench
135x15
205x5
230x3x4 tempo n pause
220x6x3sets tng
Close grip bench
190x6x2
190amrap 12. Hit my clip twice think I coulda got more

45lb DB high pulls
15-15-15-12-12

Lat raises 3 sets of 15

Really enjoying this bench program. Hope it yeilds results
 
Week 2 bench #2
had A bad head cold since Sunday. Felt alot better today even after 14hr sifts and only 8 hrs sleep in the last 2 say.

Benchpress
145x8
175x6
205x5
220x4
230x3
245x2x2

Deadlift
155x4
225x4
275x4
315x2
360x2
Romanian deadlift
245x5x3sets

Benchpress
230x4
205x7
175x10
145x12

Despite lack of sleep feel like a stud! Loved this workout, all the hiking and the monolith has mad a noticeable difference in my lifts. Rest time is way shorter and I feel recoverd more even with shorter rest.
 
Week 2 lifting #3

Benchpress
135x15
205x5
230x4x4. Tempo bench

Squat
155x12
225x5
275x5
315x3
337x2
295x5
250x8

Tri pushdowns SS BB curls 4 sets

Walked my hill yesterday. Hiking all 3 days this weekend
 
Week 3 (intensity week) #1

Lat pulldowns 5 sets

Benchpress
135x15
185x5
225x3
245x3x4sets tempo
205x8x3 tng

Close grip bench
205x4x2
205x9

Low pulley face pulls
10x3sets
Lat raises
10x3 sets

Hiked hard last 2 days. Just ate big Easter lunch gonna walk my hill here in town today. Happy Easter yall
 
Rigg9 said:
Week 3 (intensity week) #1

Lat pulldowns 5 sets

Benchpress
135x15
185x5
225x3
245x3x4sets tempo
205x8x3 tng

Close grip bench
205x4x2
205x9

Low pulley face pulls
10x3sets
Lat raises
10x3 sets

Hiked hard last 2 days. Just ate big Easter lunch gonna walk my hill here in town today. Happy Easter yall
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Happy Easter, brother. :)
 
Week 3 #3
Showed up extra early and had to wait on rack... Big warm up n energy drink

Bench
135x18
205x6
230x4x5sets

Ring Dips
11x5 sets
Started super setting curls 7 sets
Tri rope pushdowns
80lbs 10x2
80lb AMRAP 20 lots body English last 2 reps.

Just watched glover texera and Jamal Hill fight. Right up there with with some of the better fights I've seen. That glover is a tough sob. Thought he was done 3 times and then he'd push back!
 
Week 3 squat day
Ol hemroid been anoying me. Hiked over 10 miles yesterday and gonna go again later today. Started a 531 cycle for squats customized and at 300lb training max

Squats
135x8
195x5
225x5
255x12

Front squats
155x5x4
155x10
Ab wheel 3 sets of 10

Felt week but at least Im staying disciplined in my lifting .



 
WeeK 4 #2 deload and test week

Benchpress
145x5
175x4
205x3
220x3
230x2
205x4
175x6
145x8 all tempo n pause

Kettlebell swing
24kg 20x5 rolled through it.
Gonna start a 16 week dead lift program I've been wanting to do, starting next week
 
Week 4 test
Felt weak today. Hard week of work and didn't eat well last night but had a big breakfast

Bench
Bar x21-15
135x9
185x4
205x4
225x3
245x2
275x1
245 amrap 7. 7th rep was really a grind

Curls super set tri pushdowns
5 sets of 6 reps then a AMRAP for both

Sticking point on bench was 3/4 up. Gonna run through this nuckols 4 week program at least once more. Might AMRAP same weight next month to see gains. Also going to add some more intensive tricep training. Think I'll add 3 sets of JM presses and rotate 3 sets of skull crushers and rolling tri extensions every other week
 
Week 4 squat
Squat
135x12
210x3
240x3
270x10

Front squats
155x8x3 sets
155x5x2

Ab wheel
5 sets of 12

Got a used Garry Fisher mountain bike yesterday. Rode uphill about 45 minutes and walked about a hour before that. Bombed around on some steep streets for about 20 minutes before I came in. Needs new brakes and stirrups on the bike. Gonna hike 4hrs today


 
Cycle 2 week 1 #1 gonna long hand this one

Lat pulldown 100x21 -160x12x3sets
Db flys 20lbx21 tri pushdowns 60lbx21
Bench 45x21

Bench
135x16
205x6
225x5x5. Felt heavy and hard till 3d set

Close grip bench
180x8x2sets
180x15 AMRAP
Super set with
One arm DB rows
100lb x6x3sets

BB high pulls
115lbx9x3 sets
Super set
Rolling dumbbell extensions
40lbx6x2sets

Really can't believe how spry my legs feel after the last 2 days of squats biking and hiking no soreness
 
C2 W1 day 3

Bench
135x15
205x6
240x4x3sets

Ring Dips 5x9reps. Super set
Pullups 5x8. Had pain a while back where my rear delt joins my lat and quit doing pullups for a while. No pain today!

90lb rope pushdowns 8-8 amrap 15
Super set curls 2x7 then 12 AMRAP

Been running errands on my mountain bike for the last few hrs. Once I'm done with lunch it a brutal ride back to my place.
 
Week 1 squat day

Squat
135x8 tempo& pause
195x6 tempo & pause
225x5
255x3
285x10

Front squats
155x8x5 sets

Ab wheel
15x3
12x2

Really feeling good on current lifting program I'm down over 8lbs bw from my bulk and people have started commenting I don't look as jacked but that's ok I had put on to much body fat. I've cut out sweets, soda, backed off caffeine and have been eating smaller portions 4 days a week. Eat like a horse the 3 day weekends though
 
Rigg9 said:
Really feeling good on current lifting program I'm down over 8lbs bw from my bulk and people have started commenting I don't look as jacked but that's ok I had put on to much body fat. I've cut out sweets, soda, backed off caffeine and have been eating smaller portions 4 days a week. Eat like a horse the 3 day weekends though
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Hardest part of the cut is the mental warfare of people saying You look skinny, are you shrinking, you're smaller than you used to be, do you still workout?
 
Fahcough said:
Hardest part of the cut is the mental warfare of people saying You look skinny, are you shrinking, you're smaller than you used to be, do you still workout?
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Yea, in a Tshirt the extra weight looks good but I film my squats and I was getting discussed with my gut, 1 month and I'm happier with my appearance. Been working 14hr days 4 days a week so I just hope I don't wither away too much
 
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