Old rigger start on weight pile

Short of time n had to work around my buddy first part of workout

Kb swings calf raises dive bombers bw squats and standing rope crunches cycled for warm up.

Goblet squat
60lbx9x2sets

Front squat
115x12

Squat
195x5
215x5
225x5
295 walkout 9 second holdx2
245x5x5

Bar On back shrugs
275x15x2sets
Ran outa time there really wanted 5 sets of those and some higher rep front squats but almost put workout off till tomorrow.. glad I didnt
 
MOTIVATION!! Did my math yesterday and adjusted my weights to finish this cycle with a pr dead on holloween and a pr bench on my oldest birthday. Then did a bunch of reading and outlined a power cycle for November and December.
Today:. 20 minute warm up pushups dive bombers,bw squats, calvs kettlebell swings and a few pull ups

Bench #1
115x9
135x5
155x5
185x3
215x1
285 unrack 9 secondsx2. Felt like I had it. Woulda went for it if I had a spot
235 towel benchx 3-2

Deadlift. Narrowed my stance a few inches. Felt better
135x5
185x5
215x3
225x3
245x5x5

Bench #2
205x5x5
Good pause on chest felt strong

Bent bb rows
135x7
135x12x3sets

Face pulls
70lb 12x3

Skull crushers
75x8x2
75x15

Reverse ezbar curls
75lb x8x2
75 x15

Ez bar curl
75x18. Felt ubermensch

Ss calvs and rope crunches 2 sets felt nauseous!!!! 2 hrs 15 minutes!!!!!!! Got the iron bug
 
Diets been good but work has my sleep horrible. Got bad news today that made me want to lay in bed and wollow in self pity instead I drank a quadruple Expresso and ran to the weight pile. Bought 2.5lb weights last night also.

Push press
65x9
95x6
105x5
135x3
155x1
165x5 didn't use enough legs on last rep and a muscle in my back buckeled a bit but feels ok
155x5

Squat
135x9
155x6
185x3
225x3
Unracked 300 did a partial rep, one to parallel, and on the third one the same muscle on push press felt like it wanted to buckle so I didn't do a full third rep
250x5x5. Did 6 on last set

Incline bench
185x3
195x5x2sets
185x6

Front squat
135x9x3
Did 40 bw lunges immediately after last set just because

Renegade lunges
Bwx18
30x14
35x20
Super set with
3 sets of 20.. 20lb push situps
 
Work schedule has my workouts messed up. Thinking about split change but ive been progressing well with this one. Legs are getting thicker lifts are feeling more natural and I'm adapting to being under the weight fast. Need to quit eating sweets though. I'm gaining weight a little fast for my liking. Squeezed in a pull day today.

15 minute warm up and calf workout

Sumo deadlift
135x6
185x5
205x5
225x3
235x3
245x5x5. Shouldn't say it cuz Im far from my max but 245 is a pr for sumo

Barbell good mornings 1st time ever doing them like this
95x7x3

Next 2 days off work think I'll do upper body tomorrow then squat and legs wed. Then I'll be back on track.
 
Tuesday morning oct17
15 minute warm up

Bench
95x9
135x6
155x5
185x3
205x2
Unracked 290x9 sec. 2 times felt like 500
Towel bench
240x3-2-1 felt easier than 235 last week

Db rows
45lbx15x2sets

Bench#2
215x5x5

Db rows
45lbx21x2

Bb Shrugs
275x9
295x7
315x7
335xa bunch. grip failure x4
With wraps
360x12
275x21

Laying Rolling tricep extension
20lbx15
45x6x3sets
Super set with power rack curls

Rope pushdowns
20lbx50

Side lat raises
20lbx20reps
 
3d day in a row Wednesday the 18th
10 minute warm up
Circuit x4
25 situps/calf raises/30lb kettlebell swingsx12

Squats
135x9
155x7
185x3
205x3
225x3
Unracked 305 and bounced around a little 2x. 275x1 nice slow deep rep
255x5x5 might of done 6 sets mind wandering slow pace but that's ok

Front squats (loving these)
145x7
150x7
155x7x2sets

60lb kettlebell swings
15x4. Was itching to break into a high intensity workout but with rehabbing myself from the acedent decided against it. I'm putting my 1000lb total goal priority

Standing rope crunches and neck rehab exercises to finish.
Invited the roid heads for a max out bench party Nov 2 there stoked for it and it keeps me from having to buddy up to close with someone to get a spotters by using the group setting.
 
Rushed lifting session. 10 minute warm up.

Push press
95x9
115x5
135x5
155x3
175x1
185x1 that's a pr. Thought I could do it but wanted to practice the lift a little before I tried it. Went up perty easy.

Strict press
135x9

Deadlift
135x5
185x5
225x3
245x5
+Belt 255x5x5 grip n rip touch n go felt strong moved through sets fast

Db incline press 40lb
15x3

Bb rows
185x5x5

Hammer curls
40's 12x3
Rushed cuz my friend showed up n we went on a 3 hr hike mile high n a mile deep lol IMG_20231020_150716.jpg
 
Power rack was in use n I was on lunch break so....
5 min warm up.

EMOM 11 minutes
5 navy seals
15 (35lb) kb swing
12 (30's) 2 arm kb c squat &p
18 (20lb) sit up and push
20 renegade lunges
20 (60lb) goblet squats
20 (10lb) twist situp pushes
5 navy seals
15 (60lb) kb swings
12 (40lb) one arm db snatch from floor
20 side to side (35lb) kb swings
Wrote that down then right into
EMOM 10 minute. round 2
5 navy seals
12 (60lb) kb swings
12 60lb kb cs&p
20 situps
20 60lb goblet squats
20 twisting situps
20 renagade lunges
12 40lb one arm db snatch
15 burpies
20 35lb kb twisting swings.

Hope the power racks open on my second break and I'll get my squat cycle in today
 
Rigg9 said:
Power rack was in use n I was on lunch break so....
5 min warm up.

EMOM 11 minutes
5 navy seals
15 (35lb) kb swing
12 (30's) 2 arm kb c squat &p
18 (20lb) sit up and push
20 renegade lunges
20 (60lb) goblet squats
20 (10lb) twist situp pushes
5 navy seals
15 (60lb) kb swings
12 (40lb) one arm db snatch from floor
20 side to side (35lb) kb swings
Wrote that down then right into
EMOM 10 minute. round 2
5 navy seals
12 (60lb) kb swings
12 60lb kb cs&p
20 situps
20 60lb goblet squats
20 twisting situps
20 renagade lunges
12 40lb one arm db snatch
15 burpies
20 35lb kb twisting swings.

Hope the power racks open on my second break and I'll get my squat cycle in today
Click to expand...
I need to look up what a navy seal exercise is. This session sounds intense.
 
Rigg9 said:
Power rack was in use n I was on lunch break so....
5 min warm up.

EMOM 11 minutes
5 navy seals
15 (35lb) kb swing
12 (30's) 2 arm kb c squat &p
18 (20lb) sit up and push
20 renegade lunges
20 (60lb) goblet squats
20 (10lb) twist situp pushes
5 navy seals
15 (60lb) kb swings
12 (40lb) one arm db snatch from floor
20 side to side (35lb) kb swings
Wrote that down then right into
EMOM 10 minute. round 2
5 navy seals
12 (60lb) kb swings
12 60lb kb cs&p
20 situps
20 60lb goblet squats
20 twisting situps
20 renagade lunges
12 40lb one arm db snatch
15 burpies
20 35lb kb twisting swings.

Hope the power racks open on my second break and I'll get my squat cycle in today
Click to expand...
{<redford}
 
New girl "friend" of mine wanted me to eat lunch with her....... Yea right

10 minute warm up and calfz

Renagade lunges
BWX14
30x14
45x14

Squats
135x9
185x5
205x3
223x3
245x1
Unracked 310 and played under it
260x5x5

Front squats
140x7
150x7
140x7

45 minutes on the money
 
Sore lats last 2 days legs sore also good, "ease into it" warm up this morning. Didn't look at clock but felt 15 20 minutes ish
Bench#1
115x9
135x6
155x5
185x3
225x1. Think I need more heavy warm up sets less light
295 unrack 9 second bouncex2

Towel bench
245x3-2-1. Felt strong

Face pulls (did 2 sets in warmup also)
60x9x2

Db row
40lb x12x2

Bench #2
220x5x5 got stronger this month for Shure not much of a pause expecialy last 3 sets but ass stayed on bench for all reps

3sets skull crushers
One arm low cable high pull X3
Side delt raises x5
Behind head 2 hand db press super set with ezbar curls x 3
 
Rigg9 said:
Thanks. These last few 3 years I've been walking through the fire. But life is what you make of it and I've found inner strength I didn't know I had. And IMO that's what makes a man the cornerstone of the family. Not letting hard times bring him down.
Click to expand...

Well said, brother. Stay strong:cool:
 
15 minute warm up. Note 2 sets of 20 bw good mornings only pc chain warm up.

Sumo deads
135x9
185x5
205x3
225x3
245x2 back spazed on me dropped 3d rep pain and weird feeling. Stubborn bastard in me Stretched put on a weight belt put up my hood threw 20 more pounds on
265x5x5 felt strong

Bb good mornings
115x5x5

4 sets of 25 decline sit ups
Super set with
4 sets 12 pullups 1 wide 2 stagger 1 chin

Db Shrugs 40lbs 30x3.

Back feels a little funny still definitely muscle not spine pain I don't think. Think I'll b ok
 
Last edited:
My ol cardio buddy is leaving town so he wanted to hit a work out with me so we mixed it up today. Still planning on a bench max on Thursday.
Pike burpies 3 count 3 push x10
Ladder pullups 1-7..12..8

Clean and press135x3x3

Push press 135x5x3

Face pulls 2 sets of 12 4 sets of 20

20 dive bombers
 
Monday hour to lift on lunch.
15 minute warmup bw squats bw good mornings heavy volume calf raises

Renagade lunges
35x18x2
45x18

Bb squats
135x6x2
185x5
225x5
245x2
255x1. Warm up felt right
315 walkout x2 Perty Shure I had it if I went for it
265x5x5. Not Shure if I had all them if I woulda did a rep at 315... Feels like I'm hitting depth but some reps feels like my quads take over and there hard, others feel like hips n glutes are dominant and it's easy, weird.... Gonna start turning every other squat session into a front squat main lift next week and stick with the 5x linear progression for another month. Need to work on split. Think the longer full body workouts make me stronger. Liked splitting the bench session in half with legs might split squats up with a bench session twice a week next month. Thanks I stole that from the poongoon
 
15 to 20 minute warm up

Bench
45x9x2
115x6
135x5
165x5
185x2
215x1
225X6

Lat pull downs
70x20x2
100x12x2
Circuit x 3
Hammer curlsx15
Rope overhead pushdowns x15
Situp n press+20lbx20
Circuit 2 X3
Side lat raises x15
Ezbar curls x15
Situps x20
 
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