Goals & Gains Old rigger start on weight pile

[KnightTemplar]

Took week off. Was run down.

C1 B2 deadlift 2

Deadlift
135x6
225x6
275x3
305x5x3 sets first set paused at the shin

RDL
225x8x3

DB row 80lbx8 4 sets
Superset with calf raises

Glute ham raise 6x3sets
Superset 225 BB shrugs 10x4sets

Ham curl 10x4 sets superset
Wide pullups 15
Neutral pullups 8
Chinups grip failed at 14 did one more
80 minutes BW 223 felt strong today

Smart move. Sometimes, "nothing at all" is the best thing you can do.

 

[Rigg9]

Alright. Mountain biked my ass off Sunday. Climbing 5 or 6 hours yesterday and again today. Wore out!!! Started creatine after about 4 months off. Bw 222lb Going back to bench overload.

Bench
95x9
135x6
185x6
225x5
235x3x5

Floor press
225x5x3sets

Incline DB press
60x9x3 superset lat raises 30x12x2

Tri extensions stackx9x2

 

[Rigg9]

Neck went out. Brutal chiropractor adjustment yesterday. Fuck it squats today.

135x6
225x3
245x8
265x6x2
285x4
295x4
300x4

Leg press 6 platesx10 superset leg curls 220x12

Leg extensions 13x12 superset calf raises.
Hope neck lets me bench tomorrow.

 

[Rigg9]

Power block 1 week 1. Upper 2

Bench
135x6
185x5
225x5
235x3
245x3
255x2
270x1x4sets

Pin press
225x3
245x3x2sets

Hammer strength press 4 platesx10 3sets
Curls 5 sets

 

[Rigg9]

Power block 1 week 2 lower 1

Deadlift
135x6
225x6
315x3
335x3
350x3

Rack pull 4th hole

415x1x3sets 4 second hold
Definitely week off the floor that was easy

1 plate deficit pause deadlift
305x5x2 sets pause

Hack squats 3 sets of 5
Super set calf raises

 

[Rigg9]

Week 2 upper 1

Bench

95x12
135x6
185x6
230x5x3 sets

Weighted dips bw225 +40lb
9x3sets

SDB press
50x12x3

Incline perfect pushup super set BB curls
3sets

Do some athletic training
Starting to see progress on my pitiful explosive jumping

 

[Rigg9]

Been busy at work still lifting.
Week 2 lower 2

Squat
135x8
225x6
265x6x3
285x4x2
315x3

Leg press 6 plates 12x3
Super set leg extensions 12

Calf raises SS ham curls

 

[Rigg9]

Week 2 upper 2

Bench
135x9
195x6
225x5
240x3x5sets

Incline bench
185x8x3

Flat DB press
65x12x3

Tri pushdowns stackx9 superset with diamond pushups 9

6 sets of curls

 

[Rigg9]

Have a dangerous Job tomorrow. Justified deadlift day because it isn't the most athletic climb, just a cautious one

Week 3 lower #1

Deadlift
135x8
225x6
315x5
335x3
350x3
360x3

Rack pull 2nd pin
415x1x3 5 second hold

2 plate deficit pause deadlift
305x5x2sets

2 plate hack squat x6 2 sets +20lbx6
Superset 7 glute ham raise 3 sets

 

[Fahcough]

Do some athletic training
Starting to see progress on my pitiful explosive jumping

Cheers to power jumping!

 

[Rigg9]

Week 3 only upper. Deadlift day was followed by a day of moving Siberian elk rounds by hand so it took me a little long to recover.

Bench
95x12
135x6
185x6
225x5
250x3
275x1x4

Pin press
225x5
255x3x2sets

Hammer strength press
4 plates +10lb
3 sets of 10


Curls and lat raises. Necks feeling better. Money well spent on chiropractor

 

[Rigg9]

Week4 upper#1
Super short of time this week. Lifting a gonna have to take a back seat. Gotta climb super man style Friday gonna b brutal but huge payday

Bench
95x12
135x6
185x6
230x5x5

Weighted dips
45x8x3sets
Super set chinups

DB press
55lb x8x3
Superset Curls

Went kinda heavy lat pulldowns and face pulls warming up

 

[Rigg9]

Week 4 lower

Squat
135x8
225x6
265x6x2
285x4x2
315x3
335x3

Stiffleg deadlift did these last week didn't log them and forgot weight n reps

275x6x3

Leg press 6 plates+20
10x3sets. Super set
Leg curls 220x10x3

Leg extensions
#14x10x2. Amrap 18
Super set calf raises

 

[Rigg9]

Week 4 upper 2

Bench
105x8
135x6
195x6
230x5
245x3x5sets

Incline bench
185x9x3

Reverse delt fly incline bench
25x12-12-failure

 

[Rigg9]

Week 5 lower #1

Deadlift
135x8
225x6
295x3 Or 6 can't remember
335x3
355x3
370x3 felt pretty strong

Rack pull 2nd hole from bottom
415 missed first rep. Had trouble with mind muscle contraction

415x1x3sets didn't feel to heavy but my mind keeps telling me no and I had to will it off the pins. I think years of hard heavy work has conditioned me to find a easier way to move heavy weight. If I lean into it and it doesn't move I never push or pull full force at work, I look for leverage

1 plate deficit pause deadlift
315x5x2

Hack squat
2 plates 6x1set
2plates+20lb 6x2sets

Glute ham raise
8x3sets

 

[Rigg9]

Week 5 upper 1

Bench
95x12
135x6
195x6
235x3
260X2
280x1x4 sets

Pin press. 6th hole. Squishing me... Way harder
225x3
235x3x2

Hammer strength press
4 plates + 10lb 12x3sets hit failure on last set

Curls

 

[Rigg9]

Week 6 upper 1... I know don't take away my log because I skipped leg day. Gonna rip the engine outa my truck this week n might not get to the gym so didn't wanna miss this one

Bench
95x12
135x9
185x6
215x5
235x5x3sets

Weighted dips
227+45 9x3sets

Db Ohp
55lb 9-9-10

Bw dips 20

Super set all that with lat pulldowns, face pulls, chin ups and power jumping

 

[Rigg9]

2 weeks of drinking fishing and chasing woman. Time to get some discipline back. Decided to do park workouts with a friend till the weather turns then get back to lifting.
MONDAY: 2 hrs. Steep terrain hike

TUESDAY: 10-1 kettlebell swings 10-8 35lb. 8-6 50lb. 6-3 75lb. 2-1 85lb
Super set with 1-10 dead hang pullups

1-10 ladder. Clean 35lb bells squats then press

5-10 ladder incline push-ups superset 50lb kettlebell curls

 

[Rigg9]

Made a hard end of the year push with work. Works been brutal, but I been eating like trash and not taking care of myself right. Lost close to 20lb. Fixed my diet and lifestyle a few weeks ago. 2 days ago I did

5x6 ring dips
5x10 bw Squats
5x10 push-ups
And a bunch of stretching and calisthenics..

Went to the storage unit and brought my kettlebells home today

 

[Rigg9]

75 lunges each leg
3x10 side to side squat
3x10 kb side bends
3×10 kb swings 35lb ss gorilla high rows
1x10 kb deadlift 75lb
3x10 35lb one arm cleans
3x10 one arm lateral swings
2x10 35lb hammer curl
2x10 35lb 2hand sitting frenchpress

Got the blood flowing where I wanted it.