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

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MY LOG
(Read 331381 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
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