Old rigger start on weight pile

[Rigg9]

Sounds like we might be similar here. I was a good at bench as a youngster and then took a 15+ year break. Don't know how much you weigh, but at 215lbs it took me over a year to get back to a 300lb bench when I got back into it.

Good to know it's not uncommon. I was 200lb when I started lifting. Nice dirty bulks got me up to 225 230 lol this monolith program looked like a nice 6 week recomp. Then hopefully get back to some volume benching.

 

[Rigg9]

Week 1 conditioning #3
Feeling stronger today picked up the pace

10 minutes body weight calisthenics.
2 sets of 10 kb swings 30lb
20 1pump burpees
20 2pump burpees
10 3pumb burpees

30lb KBs dual snatch
Ladder 1-7

30lb KBs dual clean and squat
1-7 ladder

Explosive pushup
1-5 ladder x 3
45 minutes long

 

[Rigg9]

Week 2 lifting unscheduled bench
Shoulda been Conditioning

Lat pulldowns x2

Bench
45x10
105x6
155x2
185x2
215x2
235x1
255x1
275x1
260x2
245x2
205x12

Hope it didn't wreck dips tomorrow

 

[Rigg9]

Week 2 lifting #1

Squats
135x9
195x5
215x5
240x5
280x5x5
Try to keep rest minimal Fucking feels brutal
Starting supersets
Ohp
105x5
120x5
145x6
105x21. Rpe8 or 8.5

Lat pulldowns
140x 10x5
150x10x5sets

Dips
10x10

Low pulley face pulls
4x25

Fucking jacked ass pump took about 80 minutes with a 10 minute warm up

 

[MilkManUK]

Building The Monolith? Nice - I've ran it a few times and was getting comments from people stating I was looking bigger / more muscular, which is always nice for the old ego! Was probably the strongest I've been too ( that's not really saying much though)

Hope you get something from it mate.

 

[Rigg9]

Building The Monolith? Nice - I've ran it a few times and was getting comments from people stating I was looking bigger / more muscular, which is always nice for the old ego! Was probably the strongest I've been too ( that's not really saying much though)

Hope you get something from it mate.

Thanks. Really a love hate thing going on with it right now. Feeling results fast but definitely have the urge to lift heavier, more often and less volume.

 

[Rigg9]

Week 2 conditioning.
12 minutes calisthenics non stop
50 bw squats
Burpees
20 1 pump
20 2 pump
20 3 pump

Circuit
Calf raises
Weighted sit-up
Plate neck hypers
X3.

Spent a little time texting during that circuit. About 1 hr. I've also been going on brisk hr. Long walks after dinner. Probly start biking soon if weather straightens up

 

[Rigg9]

Week 2 lift #2

Deadlift
135X6
225x5
260x5
295x5x5

Benchpress
135x12
165x5
190x5
215x5x5
Wider grip than normal. Slowed down the decline to 3 seconds. 1 second paused

Db row
80lbx10x5
Superset 100 curls

Been picking up the steepness of my after dinner hikes. Not working today. Might attack a steep big hill after lunch. Takes about 2 hrs to get up and back

 

[Rigg9]

BtM week 2 #3

Ran cattle for 8 hrs today at the sale. Like actually "ran" cattle

Db clean n press
45lb 5 repsx 10 sets
Super set lat pulldowns
150x5
170x5
190x5
210x5
220x5
Reverse delt raises
5x10

Squats
135x9
215x5
245x5
280x5
165x20

50 hise shrugs 50 db shrugs

 

[Rigg9]

Weekend bench night week 2

Bench. Wider grip still. Think I like it.
45x21
135x12
185x5
205x3
225x3
250x1
265x1
285x1 PR happy with the way it moved. Probly had 290 but stopped with the win

Close grip bench
205x5x3sets. Finished RPE 7

 

[Rigg9]

Week 3 conditioning #1

6 mile hike. Went a little slower cuz our old buddy Coopers a little outa shape. 5 sets of ab cable crunches and leg lifts

 

[Rigg9]

Week 3 lifting #1 the hard day
Might switch programs next week starting hard 12 hr days work tomorrow but grit my teeth and proud of today

Squat
135x9
225x3
250x5
280x5
315x5x5

SOP
125x5
140x5
155x5
125x15. RPE 9
Super set
Lat pulldowns
140x5x4

Dips
11x5
Superset
Lat pulldowns
150x10x6

Dips
10x5
Superset
Face pulls
40lbx25x4

 

[golvmopp]

Week 6 prep day.
Moved up max day to Saturday. Figured Id practice a little today and let my feel a little weight.

Squats
Bar x 15
135x5
225x3
275x1
305x1
325x1. Saturday 335 will be a pr so I'll open with it
275x3

Bench
Barx15
135x5
185x3
235x1
280x1 PR nice pause went up to slow need more warm up sets for bench
265x2 went up super fast n easy. Think the one at 280 warmed me up... Fucking loving this shit!!!!

Congratulations on the PR!

 

[Rigg9]

Week 3 conditioning.
Tromped up the hills 40 minutes walked back about 20. My legs were so sore yesterday on my first day of the new job

 

[Rigg9]

week 3 BtM #2

Deadlift
135x6
225x3
260x5
295x6
330x5x3sets
Really learning how much leg drive and setting my lata make a difference

Benchpress
135x12
190x5
215x5
240x5x3. Keept loosing form on third sets. The bench I use is super narrow keep loosing upper back position
235x5 felt better
240x5

Db row.
80lbx12x5
Super set 100 curls

 

[Rigg9]

Conditioning. My buddy n I took a off trail straight up path. Snow was deceptively deep. Hike was brutal

 

[Rigg9]

3hr. Walk
Only about 30 minutes steep uphill. Been working on a program. BtM has got to stop. Between new job and how hard I push myself to keep up hiking. Gonna jump on knuckles 3x advanced bench program. Sheiko inspired it says. Gonna only squat and dead once a week at a more sustainable volume. Might start going to a gym and hitting some heavy deads. I put the weight down super gentle now, as I'm lifting on a second floor in a old building I use to work at. they let us put a weight pile up there.

 

[Rigg9]

Week 1 bench#1

Lat pulldowns
150-180-200-210-220 all x5 last few sets super set in w/

Bench
135x8
220x5x5 tempo

Close grip bench
175x8x2
AMRAP. 15

High pulls 45lb dumbbells
12-15-15-12-12

Lateral raises
20lb db 15x3sets

Hise shrugs
225x100
Ready to shatter my bench goals!!!

 

[Rigg9]

Week 1 squat day
135x8
225x3
245x3
280x3
320x3
230x8x3sets

4sets of 12 cable crunches
4sets of 12 renegade lunges

 

[Rigg9]

WEek 1 bench #2

Bench press
140x8
175x6
205x4
230x3
245x1x2set
230x4
205x6
175x8
140x10

Hour hike. Smoked my normal hill. Conditioning is improving for sure. 1 hr