Old rigger start on weight pile

[Rigg9]

C1 W2 #1 (volume week)

Lat pulldowns 4 sets

Bench
135x15
205x5
225x3
240x3x4 sets. Tempo n pause
225x6x3 TNG

Close grip bench
195x6x2 sets
195 AMRAP 11
Super set
100lb DB row 6x3sets

BB high pulls 9x3sets
Super set
40lb db rolling tri extensions 6x3 sets

30lb lat raises 8x3

 

[Rigg9]

C2 W2 D2 . Did this yesterday

Bench press
150x8
180X6
210x5
225x4
240x3
255x2x2

Deadlift
135x8
225x6
295x3x5 sets

Benchpress
240x4
210x7
180x10
150x12

Felt strong. After work workouts have been going great but I feel to rundown
Most nights to add a day in the work week and I'm to busy and don't sleep enough

 

[Rigg9]

C2 W2 #3

Benchpress
135x16
185x8
225x3
240x4x4 tempo. Pause on last set

Dipsx10 superset pullupsx9/ 5 sets
Tri pushdowns 90lbx10x2 sets
Superset
Curlsx8. AMRAP 15 for both

 

[Rigg9]

C2 W2 squat day
531 FSL with 3 count pause squats 315TM

135x8
205x5
235x5
270x12 felt like I shoulda pushed for 15 Oh well
205x5x5 pause squats

Ab wheel 15x5

Lots of kettlebell stuff and rope crunches as warm up on all squat days. Biked a hard 3 hrs yesterday. Hiking later today

 

[Rigg9]

C2 W3 #1

Bench press
135x8
185x5
205x3
235x2
255x3x4sets
210x8x3

Close grip bench
210x4x2sets
AMRAP 7. Set before I was thinking damn this is getting rough.
Superset
One arm rows 100lbx6 3set

Rolling dumbbell extensions 6-6-9
Superset face pulls 70lb x9

3 sets of 9 delt flys 30lb

Feel like this cycles TM is hitting my strength building zone. Can't wait to see how progress after a few more cycles

 

[Fahcough]

Lots of kettlebell stuff and rope crunches as warm up on all squat days.

KB creep up and find a place multiple days a week. Warm up or working sets. Sounds like you're in the response zone

 

[Rigg9]

KB creep up and find a place multiple days a week. Warm up or working sets. Sounds like you're in the response zone

Nothing seems to lubricate the joints and stretch out the muscles as fast as swinging around a kettlebell. Between the leg figure 8 and some swings primes me for deadlift like nothing else, swinging shoulder complex I do on upper body days seems to have helped some of the tendonitis I've suffered from over the years also.

 

[Rigg9]

C2 W3 #2
Benchpress
150x8
180x6
210x5
225x4
240x3
250x2x2
270x1x2sets

Deadlift
135x10
225x6
275x4
310x1x5
Worked on setup. Top down n bottom up. Bottom up came more natural for Shure and vids showed better form. Cues weren't natural feeling the other way

 

[Rigg9]

C2 W3 #3 !!!!!!!!

Bench
135x17
185x6
225x4
240x4x5sets

Dipsx12 superset pullupsx10

V bar pushdownsx12 super set
Db curls 40lbx9. 2 sets
AMRAP pushdowns 23/ curls 18

Gonna deload bench a little lighter than program calls for this cycle and test next Friday 255 AMRAP. been a good cycle I think. If nothing else I've enjoyed it. Wanna run 8 more weeks of it deload and max out. Been working off a old tank of a bench but it's only 10 inches wide and I'm kinda broad shoulderd. I'd need to go to a gym and getbsome lifts on a compatition bench and I'd like to give a deadlift bar a try.

 

[Rigg9]

Week 3 squat fsl #2
Some junkie cut my bike off a bike rack yesterday... Fuckers..... Got some of my rougher living buddies looking for it. Long hot warm up.

Squat
135x9
185x9
220x3
250x3
285x10

Pause squats 3 count
220x5x5

Ab wheel
18-18-18-15-15