Old rigger start on weight pile

[Rigg9]

Week 11 upper#1
Still coughing but feeling better.

Benchpress
135x10
185x5
225x3
245x1
275x1x4. Hell yea old barley push it max used as training weight today no spotter no safety bars all paused reps

DB clean n press from thigh 40lb
9x3

Lat pulldowns
145x15x3

 

[Lug's Spear]

Glad you’re feeling better, nice reps on the bench

 

[Rigg9]

Thanks. Squats feeling rough. Having trouble programing them and sticking to em so I figured I'd follow the Bbb for a while starting today for lower body program.

Week 11 lower#1

Squats
135x10
210x5
240x5
270x7
160x10x5

Calf raises SS rope crunches
5 sets

 

[Rigg9]

 alright... Changed up everything like i told myself I wouldn't..... Just calling this a new block. Feel like the main goals I had before were meet.. this block is gonna have a nice bit of hypertrophy. An extra day of lifting and alot more dedication to shoulders and neck work. Gonna bench 2x a week through the hypertrophy block. Using the boring but big template with a 8-6-4 x4 bench rotation. Gonna try to incorporate dips and not skip neck work as much. Main goal... Get jacked... get working in the 300s on bench... Better squats form and bigger legs.... Less deadlift and more kettlebell swings

 

[Rigg9]

Week 1 #3

Overhead press
120x5
140x5
155x7
95x10x5

Y raises 20lb DB
9x5

DB shrugs
2x25

 

[MilkManUK]

 alright... Changed up everything like i told myself I wouldn't..... Just calling this a new block. Feel like the main goals I had before were meet.. this block is gonna have a nice bit of hypertrophy. An extra day of lifting and alot more dedication to shoulders and neck work. Gonna bench 2x a week through the hypertrophy block. Using the boring but big template with a 8-6-4 x4 bench rotation. Gonna try to incorporate dips and not skip neck work as much. Main goal... Get jacked... get working in the 300s on bench... Better squats form and bigger legs.... Less deadlift and more kettlebell swings

I'm really enjoying all the neckwork I'm doing, sometimes I do it before all of my main work to get warmed up a bit and to make sure I don't skip out on it after becoming tired from squats / deadlifts etc

 

[Rigg9]

Week1 #4

Benchpress
135x10
185x5
215x8x4

100 face pulls low pulley

20 reverse grip pulldowns

3x15 skull crushers

50x1 rope pushdowns..

25x2 neck hypers 25lb

Got crowded into a corner today

 

[Rigg9]

Week 1#5
Deadlift
135x6
185x5
225x5
255x5
295x7

RDL
170x10x5

1st circuit
6 pullups x 10 kettlebell swings 10 sets

2nd circuit
6 curls x 10 ab wheel 5 sets

3x20 neck harness

 

[Rigg9]

Week 2#1

Benchpress
135x10
185x5
230x6 gaged it to heavy for today
225x6x3 ripe for progression

Bb high pulls
135x6x3
DB high pulls 40lb dbs
12-15

Ring dips
6x4. 8x1

100 face pulls high pulley

25 db flys

3 Sets neck hypers

2 sets 2 hand KB curls to failure

 

[Rigg9]

Week 2 #2

Squat
135x7
185x6
225x3
255x3
275x3
295x3 oops forgot it was a + set. Moved easy

Highbar squat ATG
170x10x5sets

Bulgarian split squats 8x5 super set
Standing rope crunches 15x5

Shoulda probably went harder but oh well

 

[Rigg9]

Week 2 #3 press

OHP
95x8
135x3
155x3
165x5 moved through it quick today
100x10x5

Y raises
12x3

Rear delt raise
12x3

Ez curls
10x3

DB shrugs x 100

2 hand KB curls x failure

Hammer curls x failure

 

[Rigg9]

Week 2 #4 bench #3

Bench press
135x10
185x5
205x5
240x4x4

Sitting row
12x3. 120/130/140

Close grip bench
170x12-9-12 RPE9.5

High pulls
135x8x3

Face pulls x 100

Rope pushdowns 3x21

Overhead tricep rope extension x fail

Prepping for my cut started mountain bike hunting. Think I can get a nice used one in the 3 to 500 range

 

[Rigg9]

Week 2 # 5. deadlift

Deadlift
135x6
185x6
225x2
240x3 +belt
270x3
305x10 +straps
No belt or straps
RDL
180x10x5

Loved deadlift today first time in a while

Circuit#1
Pull ups 7x5. 6x5
Kettlebell swings 10x10

Circuit 2
DB curls 12x5
Ab wheel 12-12-10-10-10

Circuit 3
Calf raises X3 sets
Neck extensions X3 sets

 

[Rigg9]

Weeek 3 #1. Bench workout #1

Benchpress
135x10
185x5
205x3
220x8x4. Felt light today

Sitting cable row
120x12
130x12
140x21

Ring dips
7-7-7-7-9.5

Incline pushups
30
Failurex2

 

[Rigg9]

Week 3 #2 squats

Squats
135x5x2
185x5
225x3
245x5
275x3
305x6
180x10x5
Some pecker head walked right in front of me stopped and stared at me on my AMRAP set. I was pissed and called the workout short

100 lunges

 

[Rigg9]

Week 3 # 3 OHP

OHP
95x9
140x5
155x3
175x3
105x10x5

Y raises
9x3

Rear delt flys
13x3

Cable curls super set with db shrugsx4
Cable crunches x4

 

[Rigg9]

Week 3#4 bench workout#2
Necks been out since Wednesday stupid me shoulda known better than to go so hard at it.

Bench press
135x10
185x5
205x3
230x6x4
205x13

Close grip bench
177x9-8
155x12

Setting rows 140x12x5

Overhead cable tri extensions
15x3
Rope tri extension x 50

 

[Rigg9]

week 4 #1 Bench workout #3
Boss rearranged my work schedule big time cuz hes mad I got that other job next month. Neck seems to be healing thank God, skipped deads last week. 1 month before long hours and harder work so I wanna bench 3x a week for a while.

Bench
135x10
185x5
205x3
225x1
245x4x4

DB clean n press 40lb
9-12-12

Low pulley face pulls 25x3

Hammer curls 9-12-12

 

[Rigg9]

Week 4 # 2 Squat #1
3 week squat block started today!

Squats
135x8
185x5
215x5
250x5
280x11 fuck yea ! Was hoping for 7 or 8
215x10x2
215x5x2

3 sets of 5 assisted pistol squats

4 sets of calf raises and 7 sets of cable rope crunches

 

[Rigg9]

Week4#3 bench workout #1

Bench
95x10
135x8
185x5
205x2
225x8x4
275x1 went up smooth but kinda slow

Reverse curl pulldownsX,3

Face pull x80
Incline bench
185x8x2