Goals & Gains Old rigger start on weight pile

Week 7 upper #1
Felt fatigued didn't feel like lifting but one I got started felt great!

Bench press
135x10
185x5
210x3
235x2
265x1x4

Incline bench
210x6
205x6
200x6
195x6
155x12

Cable rows
12x3sets

Ezbar French press
15x3sets

Ezbar curls super set with weighted decline situps 4 sets

2 sets of 15 Y raises gonna hit the gripper n neck harness after work
 
Week 7 lower #1
kink in lower back from weighted situps I think. Put this one off a day.

Squat
135x9
185x7
225x6
255x12-9-6-7. About rpe 8

These last 2 weeks have been used not just for some hypertrophy, but to learn a little about how many reps I have in me to help understand RPE a litte better. Gonna go back to the power zone next week.

Romanian deadlift
165x9x4

Renagade lunges super set calf raisesx4
 
Week 7 upper #2
Feeling better back still a little out of wack, starting to worry a little.

Bench press
135x10
185x5
220x3
240x3x3
225x9 tng I'll have to look back but I think it's a pr. Hell alot better than the 3 I put up the beging of October.

Close grip bench hands in the smooth
165x12-9-9. Last rep probly RPE 7.5 or 8

DB row 100lb
9-12-12

High pulls 40lb dumbbells
15-12-12

Face pulls x3

Standing rope crunches 9-9-6
Getting stronger!
 
Week 7 lower #2
lower back feeling a little better every day. Let's see what this does to it!

Deadlift
135x9
185x6
225x5
+Belt
275x3
295x5x5

Front squats
145x8x3 sets
Core was fatiguing fast today on fs

Rope pull through
12x3

Calf raises
5 sets

Skipped abs don't think I needed to do em today, still feeling the rope crunches from yesterday. No more ab work day B4 deads n front squats. Thighs could handle more. Wish I had leg extension machine today

 
Week 8 upper #1
Merry Christmas.

Bench
135x10
185x5
225x5x5 all pause reps
205x12 tng. Built some volume today

SOHP
135x6
155x3
165x3
135x8x2

5 sets of 10 pullups super set with rolling tricep extension

3 sets of 12 Y raises 30 lb DB
 
Week 8 lower # 1
Was planning on taking the day off but my buddy was doing leg day n talked me into squating with him. Broke routine a little but think it was good.

Squat.
135x7
185x6
225x5
275x5
295x5x2
295x4 had 1 more rep left in me but didn't give it
275x5
That was a little more than my buddy managed, but we are pretty close on squat strength and I'm now pushing that weight to proper depth

Good morning, spilt squat, calf raise circuit x4

Some side to side banded step thing I'm Shure will have me sore tomarow 1-10 ladder each direction
 
Week 8 conditioning 1
Been feeling like shit with no gas and congestion in my lungs for 2 weeks. Gassed yesterday.

Ran 40 minutes burpies in sets of 5, 100 total kettlebell swings and kb snatches, some body weight stuff. Keep my heart rate elevated and pushed hard enough to get some coughing fits a few times. Felt like trash till the end now feel great. Back to work..
 
Week 8 lower #2

Deadlift
135x8
185x6
225x5
275x4
+Belt
305x5x5

Front squats
155x5
165x5
175x5

Dead lifts ran to long missed my AMRAP front squat at 135 set and calf raises. Been a nice lower body circuit for warm, takes about 20 to 30 minutes
 
Week 9 upper #1
Building volume at the 3s

Bench press
95x9
135x10
185x5
220x3
240x3x5
225x10 pr kinda
Had someone stand behind me told him not to help me unless it gets stuck on my chest..... Fucker touched the bar on my last rep.... I was pissed. Next time I'll just risk it.

Close grip bench
165x12-11-9 had some form breakdown last set

Close grip cable row
125x15x3

Low pulley face pulls SS curls

Pulley curlsx50. Rope press downs x50
 
Week 9 lower #1
Mental grind to get this one in today
Didn't warm up much wich is very rare.

Squats
135x5-9
185x6
225x5
275x3
+Belt
295x5x5

Romanian deadlift
185x9x5 really focused on hamstrings

Lunges
60lbx16x3sets
Super set
Calf raises 5 sets
Superset
Ab wheel
15-15-20
 
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Week 9 upper #2

Bench press
135x10
185x5
215x3
230x5x3

SOHP
135x8
155x6
175x3
140x9

Y raises 5sets
Rope pushdowns 3 sets
KB curls 2 sets
DB Flys
20lbx20

Quick and painless trying to shed a little fatigue so bumped this day up and went low volume. Body's kinda sore and I want Saturday deadlift to feel great
 
Week 9 upper #2

Bench press
135x10
185x5
215x3
230x5x3

SOHP
135x8
155x6
175x3
140x9

Y raises 5sets
Rope pushdowns 3 sets
KB curls 2 sets
DB Flys
20lbx20

Quick and painless trying to shed a little fatigue so bumped this day up and went low volume. Body's kinda sore and I want Saturday deadlift to feel great
Those are some nice presses!
 
Week 9 lower #2
Good long warm up till I was hot! Note: do more lat pulldowns next time.

Deadlift
135x9
225x3-3-6
275x4
+Belt
295x4
315x5x3
275x6
-belt
225x9

Front squats
155x5
175x5
165x6
135x10

4sets rope crunches
 
Week 10
Forced de-load

Sick last 6 days with a mean little bug. Feeling alot better today. But can't shake these coughing fits. Dr I seen sucked says I should be getting better but didn't give me antibiotics or steroid shot I requested... West Virginia doctors are way more corporative then these hippy fuckers out here. But to the reason for this post.... Note to self. If you aren't feeling it yet keep it deload workouts. Stick to routine we were on, for at least 4 more weeks, as much as I feel like overhauling everything.
 
Week 10 upper deload
Still coughing but feeling better

15 minutes kettlebells lat pulldowns some body weight stuff not to intense

Bench press
45x6x2
135x6
185x5
225x3
245x1
255x1

2 sets of 9, Y raises, reverse grip lat pulldowns, curls, tricep extensions. Workout made me feel better
 
Week 10
Forced de-load

Sick last 6 days with a mean little bug. Feeling alot better today. But can't shake these coughing fits. Dr I seen sucked says I should be getting better but didn't give me antibiotics or steroid shot I requested... West Virginia doctors are way more corporative then these hippy fuckers out here. But to the reason for this post.... Note to self. If you aren't feeling it yet keep it deload workouts. Stick to routine we were on, for at least 4 more weeks, as much as I feel like overhauling everything.

Get well soon, bro. But don't rush things. Give your body time to heal. Believe me, I know exactly how frustrating it is, but trying to cowboy up and push through will just make things worse in the long run.
 
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