Goals & Gains Old rigger start on weight pile

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
 
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
 
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
 
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
 
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.
 
Was totally burn out. Napped and layed around all day Saturday and ate like a horse. Felt better yesterday. Went Mountain bikIng for about 2 hrs. Felt depressed Saturday about poor lifting session Friday. Found a nice meat and potatoes program that looked like fun
 
Barbell blitzkrieg W1 D1 squat!!!!!!

Squat
135x5
225x10x3sets
245x8x2sets
265x6x1set

Hack squats
95x10
50x10x2

Calf raises 3x12

Leg extensions
#9x12x3sets

Curls 3x12

Nothing like punishing yourself with a high volume leg day for shitting the bed on your bench.... Felt great on the for real side of life
 
W1 D3 deadlift
Staying with my DL program progression with the new program accessory pattern.

Deadlift
135x7
225x6
315x3
315x4
365x1x4sets

R dl
185x10x3sets

T bar rows
90x10x3

Calf raises
12x3

Glute ham raise
12-8-8

Lat pulldowns
drop set failure x3

Back in the saddle again! Feeling healthy again! so happy to be back to the job I love it's been 3 long hard years
 

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W1 d4 yea yea 4 day a week program but I'm only lifting 3 OHP

OHP
115x10x3
125x8x2
135x6

Weighted dips 25lbs + BW 222
3sets of 10

Cable rear delt flys 40lb
3 sets of 12

JM press. My elbow didn't like this one but I figured I would start light and see if I could work on this and get some mobility

65lb 3 sets of 12 SS cable crunchX12

1 drop set of rope press downs failure x2
 
Rigg9 said:
W1 D3 deadlift
Staying with my DL program progression with the new program accessory pattern.

Deadlift
135x7
225x6
315x3
315x4
365x1x4sets

R dl
185x10x3sets

T bar rows
90x10x3

Calf raises
12x3

Glute ham raise
12-8-8

Lat pulldowns
drop set failure x3

Back in the saddle again! Feeling healthy again! so happy to be back to the job I love it's been 3 long hard years
Click to expand...
You a professional hooker
 
Fahcough said:
You a professional hooker
Click to expand...
Yep. Been rigging ever since I realized I wasn't gonna b the UFC middle weight champion. I've worked and lived in the most beautiful places in the lower 48 and can't complain about life. Not bad for a red neck kid from a trailer in the artic swamp.

Barbell blitzkrieg week 2 day 1 Squat

Squats
135x6
225x10x2
245x8x2
264x6x2

Hack squats
50x10x4sets

Calf raises
12x4sets

Leg extensions
12x4

Barbell curls
12x4
 
C1 W2 D2

Bench
135x12
205x10x2
215x8x2
225x6x2 moved through it to fast today

Incline bench
135x10x4

DB press
60lbx10x4 there failure x2 sets on tenth rep

Pec deck
90x12x4

Perfect pushup
12-8 failure. And cheated the perfect part to get 12 on the first set.... Damn at the volume!!!! Everyone around me is on roids but I refuse to risk the ability to get a boner for the numbers I'm chasing. Lol
 
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