Goals & Gains Old rigger start on weight pile

Fahcough said:
How you body responding? Feel good, recovery good
Click to expand...
Feels super light. Sometime my back messes up at random weights but it hasn't done it in a month or so. Feeling alot stronger. Logging things helps. I did bw good mornings for sets of 20 as a warm up the last time I had back spasms, and I think that had something to do with it.
 
Week 3. Upper Body # 1

Bench press
120x10
170x6x2
195x5
220x3-3-9
Been adding volume to program but have left training weights the same for all but sets but the 1x sets in the program

BB rows
190x6x5

Ring dips ss with low pulley face pulls
5 sets

Steep incline press almost military
165x6
155x6
145x8 broke form on #8

9 to 12 rep circuit X3
Y raises
Ezbar curls
Ezbar siting French press

5 sets cable crunches...

My back is responding well to this program. I warm up every workout and have been doing alot of high rep wide grip lat pulldowns. Back looks like it's growing fast and has felt super strong last 2 workouts. Been resting calf's since ankle trouble since I had been focusing on them hard for 2.5 months I think I'll rest then till week 4
 
Week 3 lower body # 1

Squats
135x6
185x5-5
225x3
245x3
275x3
295x3
305x3x2
305x5
I see Little girls on Facebook squating more than I can but I'm pretty proud of that squat session. Wore knee sleeves for the first time today and they felt great

BB good mornings
140x5-8-6

Lunges
60lbx8-8-16

35lb renagade lungesx12
Super set
60lb kettlebell squat swingsx9
3 sets

Feel like a million bucks after leg day!
 
Last night had some drinks n a family friend came over to my rats nest to hang out a little. He use to powerlift n has a big squat with great form so we threw up some 3 rep bench pyramids from 135 to 250. Then squat a few reps at 315 then dead lifted 1's up to 315. He videoed my squat for me n we critiqued it. Knees go out to far and I don't get nearly the depth he does. Tried to attach video but it says it's to large. Had same problem with pics. My deadlift form looked solid though I think.
 
Week 3 upper #2

Bench press
120x10
170x5
200x5x3
Stuck to the routene today

DB row
100lbx6-6-9

SOHP
135x5
145x5
155x5
145x5
115x12

100 pull up/chin ups 50 in 4 sets last 50 4 sets but I came off the bar a lot

Super set in 6 sets rolling tricep extension

One set of 50 rope pushdowns

3sets of 30 DB shrugs..
Got my swole on tonight
 
Week 4. Upper #1

Bench press
120x10
175x5
200x3x2
245x1
255x1x4
225x5
205x5
Ok added a ton of volume to the program today, I was enjoying the bench

Close grip bench
145x12x3

Face pulls x12x5

5 sets of abs ss 2 sets of light db flys

Y raises 5x5

Back feeling fatigued. Gonna rest it a little. 255 singles felt kinda heavy but it's a pr for competition style pause on every rep. 275 was a bit of a bounce rep last month.
 
Last edited:
Week 4. Upper #2

Bench press
120x10
175x5x2
200x3
225x3x3
225x8 pr for that!!!
185x12

DB Row
100x6-7-8-9-10

Incline DBPress super set with underhand grip pull downs 3 sets 15reps

Ezbar French press super set hammer curls X3

50 rope pulldowns
50 db curls

5 sets ab wheel
3 sets 20 neck harness

Sleeps been shit but ate a bunch of french toast this morning and enjoyed my time under the bar
 
Week 4 lower #2

Deadlift
135x6x2
225x5
275x3
+Belt
297x3
319x3
329x3

12' box squat form work
135x6
145x6
157x6-7-12

Giant set 9 or 12 reps
Rope pull throughsx3
Front squatsx3
Calf raisesx6

Ps warm up felt perfect for dead lift so...
Circuit style.
30lb kettlebell swinging complexes
2 sets low rep body weight squats
1 set bw good mornings
3 sets of 20 lat pulldowns
-between legs kettlebell figure 8s asending weight 3 sets!!-
1 set bw renagade lunges
2 sets bw calf raises
 
Last edited:
Week 5 upper #1
 Bench
120x10
175x5x2
200x5x4
200x12 tng

BB rows
185x8
195x8
200x6x3

SOHP
135x8x4
135x7

Rolling DB press super set straight bar curl. 5 sets

4 sets of 30 shrugs

1 hard set of 30 rear delt flys

If I own a compition rep at 275 or 280 I'll consider this bench program a success. I was looking at my notes and forgot I ran this program at a 255 training max but that's ok because I really upped the volume. The Gillian bench program I'm looking at is simalar but less volume, higher intensity, more workouts dedicated on bar speed and runs twice as long so I'll plug in a true compition style training max when I start that. Studied up on 531 and think I'm going to make my own version of that for the squat and dead, keeping my split the way it is and the accessory work simalar also for the next 3 months.
 
Week 5 lower #1
Just enough to say I didn't skip leg day. Tons of excuses today but I stayed disciplined and didn't skip. Hips very fatigued feels like I'm about due for a de-load

Squats
135x6-7
205x6
225x5
Knee sleeves n belt
275x3
295x2
315x1
320x1x2
280x3x3

Feel like such a pud having a week squat but at least I'm trying to change that!!!!! Felt like my forms getting better I'll have to film next weeks squat and look at my form
 
Week 5 upper#2

Bench press
125x10
175x5
205x3
230x2
260x1x4 felt great. Nice pause on chest every rep

Incline bench
200x7
195x6
190x6
185x6
135x15

One arm DB rows
100x7-8-9-12

Face pull 15 reps super set
DB high pulls 9 reps.
3 sets

KB setting french press
15x3 sets

Rope pushdownx50. Made it further before I droped the weight. Like 30 in

4 sets standing rope crunches 15 reps.

Gonna do 3 sets of 20 neck harness tonight.

Still debating on my next program. A real powerlifting program "rip n tear on boost camp" is very tempting but I'm ugly n mean so looking jacked seems to keep me pulling more chicks lol and high volume workouts on my lower body days seem to be strengthening the kinks in my armor. I guess I'll make a last minute decision. Might even adjust the training max on the bench and roll through this program again. I made up the rest of my program from studding logs here, lift vault, Pavel books, westside articles, and some late night YouTube. idk if I'm doing it right but it seems to be working.
 
Week 5 lower #2

Sumo deadlift
135x6
225x3
245x2
275x2
295x1
315x2
337x1
359x1x2

12" box squat form n bar speed work
135x2x4 sets
155x2x2
185x2x2

20kg KB swings 9 reps
Super set calf raises. 5 sets

Sumos felt great today 360 felt solid bet I could a got at least 380 but I have nothing to prove and alot to loose. Definitely getting stronger. 36o felt like 315 did 2 weeks ago and I've been forgetting to take my createen for the fast few days
 
Last edited:
Week 6 upper #1 chest cold not 100
Adjusted tm to 275 and ran it

Bench press
135x10
185x5
220x3
240x3x3. Paused on all reps, 3 second pause on last rep n barely got it back up, ass came off the bench

Close grip bench circuit
155x12x3
DB high pulls
40lbx 9-12-15
Ab wheel x 12-15-21

50 pullups 4 sets felt weak n no gas today

Neck harness 21x4

Hacked up some lung stuff so probably helped things out a little. Probably need a de-load but Im a creature of discipline and skipping my lifting days feels like a sin.
 
Last edited:
Week 6 LOWER BODY #1
Putting some hypertrophy in these ol loins

Squat
135x9
185x9
225x6
+Belt n knee sleeves
75% 240x12. -belt
240x9x3sets

Romanian deadlift
135x9-9-12

20kg renagade lunges super set
Calf raises 3 sets
 
Week 6 upper #2
Still sick

Bench
135x10
185x5
220x5x3 sets
205x12 tng

DB clean and press from the thigh
40lb db 9x3

Face pulls
12x3 sets

V bar tri extension cable
8x3
I'll be at the Dr Monday if this cold doesn't start retreating.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,845
Messages
58,321,576
Members
175,999
Latest member
xande.fight

Share this page

Back
Top