Old rigger start on weight pile

[Rigg9]

C3 W1 squat 531 3's TM 335

135x6
205x5
225x5
250x5
285x5x3 sets

Parallel box squats
250x3x5 sets

Ab wheel 20 SS calf raises 12 x3 sets

 

[Rigg9]

C3 W2 D1

Lat pulldown 4 sets of 9 last set 190lb

Bench
135x15
205x5
225x3
245x3x4sets
230x6x3

Close grip
200x6x2. AMRAP 10

15Face pulls SS 6Rollin tricep x3 sets

 

[Rigg9]

C3 W2 D2

Bench
155x8
185x6
215x5
230x4
245x3
260x2x2 2rep pr! went up quicker than I expected. I was wore out from work

Deadlift
185x6
235x5
295x5
332x1x5sets

Bench
245x4 last rep went slow
215x7
185x10
155x12

 

[Poon Goon]

260x2x2 2rep pr! went up quicker than I expected. I was wore out from work

 

[Rigg9]

C3 W2 D3
First time at gym. Olddddd gym nothing newer than 80's some of the stuff from way before that. They have pics of their boxing team from the 30's

Bench
135x15
205x5
230x3
245x4x4 -tempo n pause-tempo-pause-tng

11pullups SS 14 dipsx5 sets
90lb tri extensions 12-13-15
SS BB curls70 x10x3

 

[Rigg9]

C3 W3 D1
I was intimidated going into this but it turned out really good. All tng reps today.

Bench
135x6
205x5
245x1
260x3x4sets. Hell yea!!!
215x8x3

Close grip
215x4x2sets
AMRAP 6

4 sets of lateral raises

 

[Rigg9]

C3 W3 D2
At the gym again

Bench
155x8
185x6
215x5
230x4
245x3
260x2x2 went up fast
275x1x2sets also fast n clean

Deadlift
135x8 Romanian
225x5
295x5
315x5x4sets

Ham curlx21- shrugsx15-calf raises x15
3set circuit
12ham glute raises 1 set

 

[Rigg9]

C3 W3 D3

Squat
135x9
205x6
235x3
275x3
305x3x3
275x5x2sets

Bench
135x6
205x5
245x4x5sets

12 pullups - 15 dips - 10 leg extensions - 15 calf raises circuit x 3 rounds

15 tri extensions SS 10 curls x 3 sets

The split has changed to 3 days a week full body. Next week is the test week for bench, then I'm dropping back to 2x bench for a while, and a OHP day as I don't think I will graduate to the next cycle. Time to add a little more lower body and back work now that I'm going to the gym

 

[Rigg9]

C3 W4 D1 deload
Started 2x a week squat. Riped out my shorts first set so it went like crap

Squat
135x8
205x4 rip - 6-8

Bench
135x12
205x5
245x2x3 sets
215x5x2 sets. Feeling fatigued after last week

Some face pulls and leg extensions sets of around 20 not heavy just got the blood flowing

 

[Rigg9]

W4 D2
Wore out took a bunch of caffeine and still drug ass
Bench
135x9
205x5
235x2
255x1

Deadlift
225x5
275x5
315x5
335x3x4

12 ham curls SS 8 db high pulls x3sets
8 glute back raises SS 15 calf raises x3

 

[Rigg9]

So learning day. First lesson recover better before maxing out. Been run down from 9 to 10 hr days working hard in the sun. Second. I think harder more intense workout less frequently trump's the high frequency approach I took on my bench just to old I guess

Bench
95x9
135x5
185x5
225x3
255x1 felt good
275x1 had to break form for right shoulder to start pushing
300 fail. As bad as 315 failed last max day
290 barely squeeked it out pr 5lb

Shoulder feels a little tweaked so ended there.
Going back to something more like my old program. Less bench volume higher intensity. Way higher accessory volume 2x per week pushing. Deadlift is turning into back day, squat are still on maintenance mode. I'm weighing in at 220 regularly that's 15lb lighter than when I hit my last pr so I shouldn't really judge this lift the same. I think if I backed off all lifts for another week and maxed on a Saturday when I was fresh I woulda hit that 300.