252 replies to this topic

[RYAN RIGDON]

Today was my first day back in the gym after my meet. Didn't go as planned hit 775 670 550. My goal was 850 700 650. Which I know I am more than capable of doing. Anyway here is what went down today.

6/1/09
Squat
10x1@bar-weight
10x1@135
10x1@225
10x1@315
10x1@405


Leg ext
10x1@120
10x1@130
10x1@140


Lying leg curls
10x3@125


Standing calve press
20x3@bw



Called it a day. Will be doing a 6 week russian cycle starting next week. Going to work on raw work this summer. Then start training for my next meet.

[RYAN RIGDON]

Today was just a nice and easy day. Just wanted to feel the pump.


6/3/09



Bench
10x1@bar-weight
10x1@135
8x1@225
6x1@315
6x1@405
2 drop sets off chest
30x1@225
50x1@135


Pec deck
15x1@120
12x1@155
10x1@170


Dips
10x3@body-weight


Abs
Crunches 30x2

[RYAN RIGDON]

6/5/09


Lat pulldown to front
10x2@120
10x1@200
10x1@220


Rack pulls (just above knee caps)
5x1@315
3x1@405
1x1@495
1x1@565
1x1@585
1x1@615
1x1@635
1x1@655
1x1@675



Db shrugs
12x3@100

[minksd]

ryan, pull mid shin pin 1-2 against quaded purples, above knee work is really useless ;)

[RYAN RIGDON]

Dustin? I know what your saying but do u thk u can send me a video of what your saying at least a link.

[AJ Roberts]

Here you go Ryan -

[RYAN RIGDON]

thanx aj

[RYAN RIGDON]

First day of my russian routine will go 11 weeks and then will test my raw max. Here is what went down.


6/8/09


Bench press
5x1@250
4x2@300
3x2@350
3x5@375


Squat
5x1@300
5x2@360
5x5@420


Bench press
6x1@250
6x2@300
6x4@325


Flat DB Flys
10x1@50
10x2@60
10x2@65


GM's
BB 5x5@225

[RYAN RIGDON]

TOOK THE LAST FEW WEEKS OFF MY BODY NEEDED IT. ANYWAY TODAY WAS THE FIRST DAY BACK.


6/29/09

SQUAT
10X1@BAR-WEIGHT
10X1@135
10X1@225
10X1@315
10X1@405


ALT. LEG EXT.
10X1@45
10X1@55
10X1@65


LYING LEG CURL
10X3@95


ABS
CRUNCHES 30X2
HANGING LEG LIFTS 30X2

[RYAN RIGDON]

7/1/09


Bench
10x1@bar-weight
10x1@135
10x1@225
10x3@315


Iso incline bench
10x3@270


Dips
10x3@body-weight


Standing calve raise
30x2@body-weight

[RYAN RIGDON]

7/13/09


SQUAT
10X1@BAR-WEIGHT
5X1@135
5X1@225
5X1@315
5X1@405
1X1@435
1X1@465
1X1@485


HACK SQUATS
10X3@270


LEG EXTENSIONS
10X3@130


LEG CURLS
3 SETS


CALVES
4 SETS

[RYAN RIGDON]

sorry i havent been on in awhile. but i have decided to put powerlifting on the back burner for a little while and start bodybuilding again. plan on hitting the stage sometime in 2011.

[RYAN RIGDON]

8/24/2009


SQUAT
12X1@BARWEIGHT
12X1@135
12X1@275
10X1@325
8X1@375


LEG PRESS
12X1@400
12X1@600
10X2@800


LEG EXTENSIONS
12X1@130
10X3@140


LEG CURLS
10X4@90


DB LUNGES
2 SETS OF LENGTH OF GYM FLOOR ABOUT 20 YDS UP AND DOWN SO A TOTAL OD 40YDS PER SET


WENT HOME.

[RYAN RIGDON]

8/25/09


INCLINE BENCH
10X2@BAR-WEIGHT
10X1@135
8X1@225
7X1@275
6X1@315


BENCH
8X1@315
7X1@345
6X1@365


DB FLIES
12X1@50
12X1@60
10X1@70


DIPS
12X3@BODY-WEIGHT

GOING TO TAKE THE REST OF THE WEEK OFF I HAVE TO MOVE STARTING TOMMORROW. I WILL BE BACK ON MONDAY.

[RYAN RIGDON]

WILL BE POSTING AGAIN STARTING NEXT WEEK.

[RYAN RIGDON]

10/15/2009

ITS GOING TO TAKE TIME TO GET MY BODY BACK INTO POWERLIFTING SHAPE. AS I STARTED TODAY I REALIZED THAT IT WILL HAPPEN JUST AS LONG AS I STAY FOCUSED. HERE IS HOW IT BEGAN.

BENCH
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
5X1@365
4X1@385
10X1@315
10X1@225


DB INCLINE
8X1@100
8X1@90
8X1@80


DIPS
10X3@BODY-WEIGHT W/ 50LB KETTLE-BELL


KETTLE-BELLE SWINGS
10X3@15


MACHINE SIDE LATERALS
10X1@70
10X1@90
10X1@110


REAR DELT MACHINE
10X3@130

[RYAN RIGDON]

10/27/09

WELL TODAY I STARTED WORKING OUT AGAIN AFTER A WEEK OFF. FELT PRETTY GOOD TO. WILL ONLY GET BETTER AS THINGS GET CLOSER TO JANUARY. HERE IS HOW THINGS WENT.

SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
5X1@405
5X2@455
STOP THERE ON SQUATS COULD HAVE DONE MORE BUT WOULD RATHER SAVE IT UNTIL NEXT WEEK.


LEG EXT.
10X3@130


ADDUCTOR
10X3@110


ABDUCTOR
10X3@110


DBSL'S
10X3@100


SEATED CALF PRESS
15X3@150

[RYAN RIGDON]

10/29/09

BENCH
15X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
5X1@345
5X2@365
10X1@225


DB INCLINE BENCH
8X1@100
8X1@105
8X1@120


DIPS
8X3@BODY-WEIGHT WITH 50LB KETTLE BELL


CRUNCHES
30X3

[RYAN RIGDON]

11/02/2009


SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
5X1@405
2X1@455
WAS A LITTLE WEAKER THIS WEEK. SO I DECIDED TO DO A FEW SETS ON THE LEG PRESS.


LEG PRESS
8X1@450
8X1@540
8X1@630


LEG EXTENSIONS
10X1@130
10X1@150
10X1@170


LYING LEG CURLS
10X2@110


CRUNCHES
20X2

[RYAN RIGDON]

SORRY EVERYONE ITS BEEN AWHILE SINCE I HAVE POSTED ANYTHING. JUST TRYING TO GET MY BODY BACK INTO SHAPE AGAIN. HERE IS WHAT I DID TODAY.

12/1/2009

SQUAT
10X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
5X1@405
3x2@455 (THIS IS A LOT BETTER CONSIDERING I COULD BARELY GET 455 FOR 2 ABOUT 3 WEEKS AGO)


FRONT SQUATS
10X3@225


LEG EXTENSIONS
10X3@170


LYING LEG CURLS
10X3@130


CALF PRESS
10X3@210

THAT WAS IT SHORT AND SWEET. GETTING READY TO MAX HERE AT THE END OF THE MONTH IN SQUAT,BENCH,DEAD, AND OVER-HEAD PRESS. THEN START MY TRAINING FOR MY NEXT MEET WHICH I WILL BE DOING RAW. LOOKING FOR THESE NUMBERS COME JUNE 6TH.

SQUAT 665
BENCH 500
DEAD 600
TOTAL 1700+

I KNOW I CAN DO IT. I SEE IT, BELIEVE IT, AND WILL ACHIEVE IT.