User
Welcome, Guest. Please login or register.
November 19, 2024, 03:18:46 am

Login with username, password and session length

As of early 2013, we are still in the process of rebooting unto the new platform

If you want to keep track of the relaunch you can:

  1. Like us on Facebook
  2. Follow us on Twitter
  3. Send me (Kris) an e-mail and let me know that you'd like to join the new site when it is ready.

Once we are ready to relaunch, we will start spreading the word. Until then, expect silence to mean we are heads down coding. :) The forum is still open for active members, but don't expect a lot of activity here since meets are currently on hold.

Facebook
Pages: 1 ... 11 12 [13] 14 15 ... 19
Print
MY LOG
(Read 326313 times)
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #180 on: April 01, 2011, 02:09:19 pm »
3/28/11


squat
20x1@bar-weight
10x1@135
10x1@225
10x1@315
8x1@405


leg extensions
10x3@120


leg curls
10x3@95


standing calf press
25x3@body-weight
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #181 on: April 01, 2011, 02:21:17 pm »
3/30/11


bench
20x1@bar-weight
10x1@135
10x1@225
8x3@315


db incline
8x1@95
8x1@105
8x1@115


dips
10x3@body-weight
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #182 on: April 06, 2011, 01:56:11 pm »
4/4/11


squat (reverse green band assistance)
10x1@135
10x1@225
10x1@315
8x1@405
8x1@495
8x1@545


leg extensions
10x3@130


leg curl
10x3@110


standing calf press
25x3@body-weight


crunches
30x1
leg lifts
30x1
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #183 on: April 08, 2011, 05:29:32 pm »
4/6/11


bench
10x1@bar-weight
10x1@135
8x1@225
with mini bands behind back
5x3@315 (2 sec pause each rep)


db incline
8x1@95
8x1@105
8x1@115


dips
10x2@body-weight


pec deck
15x2@120
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #184 on: April 08, 2011, 05:34:36 pm »
4/7/11


lat pulldowns to front
10x3@200


seated iso rows
10x1@180
10x1@195
10x1@210


stiff arm pulldowns
10x3@120
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #185 on: April 13, 2011, 01:22:10 pm »
4/12/11


squat
10x1@bar-weight
10x1@135
5x1@225
5x1@315
added knee wraps
5x1@405
5x1@455
5x1@460


leg ext
10x3@130


pull thru's
10x3@120
supersetted with
stnading calf press
25x3@body-weight
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #186 on: April 21, 2011, 07:04:50 pm »
!!!!COMEBACK MEET IN DECEMBER!!!!

4/21/11


Dynamic Squat/DL

squat off box at parallel
10x1@bar-weight
10x1@135
10x1@225
2x10@315


lying leg curls
12x3@110


hyperextensions
15x3@body-weight


crunched
30x1
standing twists
30x1
leg lifts
30x1
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #187 on: April 25, 2011, 03:55:24 pm »
4/22/11


DYNAMIC EFFORT BENCH


BENCH
3X8@285 W/MINI BANDS


RACK LOCKOUTS
5X1@315
5X1@365
5X1@405


SEATED MACHINE SHOULDER PRESS
12X3@130


PULL-UPS
6X4@BODY-WEIGHT
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #188 on: April 27, 2011, 01:44:25 pm »
4/26/11


MAX EFFORT SQUAT/DL


PIN-PULLS
10x1@BAR-WEIGHT
10x1@135
5x1@225
3x1@315
1x1@405
1x1@505
1x1@535
1x1@550 (PR!)


GHR'S
15x3@BODY-WEIGHT


PULL THRU'S
12x3@120


CRUNCHES
30x1
STANDING TWISTS
30x1
LEG LIFTS
30x1

Read more: http://rigdonpowerpit.proboard...ead=1&page=5#ixzz1KjL70iIl
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #189 on: May 09, 2011, 04:42:27 pm »
5/9/11


Max Effort SQ/DL


Pin-Pulls (just below knee caps)
10x1@bar-weight
10x1@135
5x1@225
5x1@315
3x1@405
1x1@495
1x1@565
1x1@585


GHR's
15x3@body-weight


Pull-Thru's
12x3@120


Crunches
30x1
Standing Twists
30x1
Leg Lifts
30x1
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #190 on: May 13, 2011, 03:45:42 pm »
5/10/11


max effort bench

close grip bench
15x1@bar-weight
10x1@135
10x1@225
8x1@315
1x1@365
1x1@385
1x1@405


machine ISO tricep ext
12x3@120


pushdowns
20x2@80


db front raises
10x1@40
10x1@45


db side laterals
10x1@30
10x1@35


face pulls
12x3@110
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #191 on: May 13, 2011, 03:55:34 pm »
5/12/11


dynamic squat/dl

dynamic squat (off box at parallel)
2x10@315


lying leg curls
12x3@110


pull thru's
12x3@120


crunches
30x1
standing twists
30x1
leg lifts
30x1
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #192 on: May 13, 2011, 04:03:21 pm »
5/13/11


dynamic effort bench


bench (mini's behind the back)
3x8@285


rack lockouts (close grip style 6" from finishing)
5x1@315
5x1@365
5x1@405


seated machine shoulder press
12x3@130


pull ups
6x4@body-weight
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #193 on: May 16, 2011, 04:27:37 pm »
5/16/11


Max Effort Squat/DL

Pin Pulls
10x1@bar-weight
10x1@135
5x1@225
3x12315
1x1@415
1x1@505
0x1@575 (think its time to lay off these and switch to something else next week, did 1x1@585 last week)


GHR'S
15x3@body-weight


Pull Thru's
12x3@110


Crunches 30x1
Standing Twists 30x1
Knee Lifts 30x1
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #194 on: May 20, 2011, 08:43:18 pm »
5/17/11


max effort bench

close grip bench
10x1@bar-weight
10x1@135
8x1@225
5x1@315
1x1@365
1x1@395
1x1@415 (tied pr)


machine iso tri extensions
10x3@150


pushdowns
10x3@100


db front raises
10x1@50
10x1@55


db side raises
10x1@35
10x1@40


face pulls
15x2@120
Logged
Pages: 1 ... 11 12 [13] 14 15 ... 19
Print
Jump to:  

Close