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