User
Welcome, Guest. Please login or register.
November 04, 2025, 01:16:14 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 ... 15 16 [17] 18 19
Print
MY LOG
(Read 402902 times)
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #240 on: January 27, 2012, 06:08:52 am »
1/23/12


MAX EFFORT SQUAT

SSB SQUAT OFF BOX
4x1@420
3x12500
2x1@580
1x1@660
1x1@740
1x1@760
1x1@780


DB STIFF LEGGED DEADS
5x1@75
5x1@85
5x1@95


LEG PRESS
10x3@650


DB SHRUGS
10x4@105


ABS
30x1@CRUNCHES
30x1@LEG LIFTS
30x1@STANDING TWISTS
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #241 on: January 27, 2012, 06:33:11 am »
1 25 12


MAX EFFORT BENCH


BENCH 4 BOARD
5x1@315
5x1@405
3x1@495
1x1@510
1x1@525


CLOSE GRIP BENCH
5x1@245
5x1@335
5x1@350


CHEST SUPPORTED ROWS
15x1@100
12x1@125
10x1@150
7x1@160
5x1@175


DB SIDE LATERALS
10x1@25
10x1@30
10x1@35


FACE PULLS
10x1@110
10x1@120
10x1@130


ABS
30x3@CRUNCHES
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #242 on: January 30, 2012, 01:09:28 pm »
1/27/12


DYNAMIC EFFORT SQUAT


SQUAT
2x5@275 W/ 300LB CHAIN


DEADS
2x4@315


GHR'S
12x4@BODY-WEIGHT


ABDUCTORS AND ADDUCTORS
15x3@105 EACH WAY


ABS
30x1@CRUNCHES
30x1@LEG LIFTS
30x2@STANDING TWISTS
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #243 on: January 30, 2012, 01:23:03 pm »
1/28/12


DYNAMIC EFFORT BENCH


BENCH
3x8@275 W/ MINI'S
WORKED UP TO A MAX SINGLE W/ MINI'S
1x1@365
1x1@405
1x1@435


TATE PRESS
10x1@35
10x1@45
10x1@55
10x1@65


SEATED OVERHEAD PRESS
10x1@120
10x1@130
10x1@140


FAT MAN CHINS
10x4@BODY-WEIGHT
Logged
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #244 on: January 30, 2012, 08:48:54 pm »
Do you use dumbbells or barbell for overhead press? 
Logged
A stitch in time means that someone repaired a hole in the fabric of the universe.
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #245 on: February 11, 2012, 06:14:41 am »
Quote from: WadeDare on January 30, 2012, 08:48:54 pm
Do you use dumbbells or barbell for overhead press? 



it was machine overhead presses. but switching to db overheads now. i change it every three weeks.
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #246 on: February 11, 2012, 06:15:00 am »
2/10/12


DYNAMIC EFFORT SQUAT


SQUAT
2x8@405


DEADS
2x4@315


GHR'S
12x4@BODY-WEIGHT


ADDUCTORS AND ABDUCTORS
10x3@120 EACH WAY


ABS
50x2@CRUNCHES
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #247 on: March 13, 2012, 02:21:27 pm »
3/12/12

MAX EFFORT SQUAT

SSB SQUAT
5x1@470
3x1@560
2x1@650
1x1@740
1x1@830
1x1@870


DBSL'S
5x4@130


LEG PRESS
10x3@900


SHRUGS MACHINE
10x4@270


ABS
30x3 @ CRUNCHES
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #248 on: March 14, 2012, 06:57:16 pm »
3/15/12


MAX EFFORT BENCH

4 BOARD WITH RAGE X
3x1@505
2x1@595
1x1@645
1x1@680


CLOSE GRIP BENCH PINKY GRIP
5x3@325


LAT PULL DOWNS TO FRONT
12x5@220


SIDE DB LATERALS
10x1@35
10x1@40
10x1@45


FACE PULLS
10x3@120


ABS
50x1@CRUNCHES
50x1@LEG LIFTS
50x1@STANDING TWISTS
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #249 on: March 19, 2012, 02:12:05 am »
3/17/12


DYNAMIC EFFORT SQUAT

2x3@455 plus 210 lb chain


DEADS
2x4@335


GHR'S
12x4@BODY-WEIGHT


ABDUC'S & ADDUCTS
15x3@150 EACH WAY


ABS
4 SETS
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #250 on: March 19, 2012, 02:27:04 am »
3/18/12


DYNAMIC EFFORT BENCH


3x8@315 WITH MINI'S


TATE PRESS
10x1@40
10x1@45
10x1@50
10x1@55


OVERHEAD PRESS
10x4@150


CHINS
8x5
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #251 on: March 31, 2012, 03:29:22 am »
3/30/12


DYNAMIC EFFORT SQUAT

2x2@530 W/ 210LB CHAIN


DEADS
2x4@335


GHR'S
12x3@BODY-WEIGHT


ABDUCS AND ADDUCS
12x3@135 EACH WAY


ABS
50x3@CRUNCHES
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #252 on: May 21, 2012, 08:02:35 pm »
5/21/12


BENCH
BAR-WEIGHTX10X2
135X10X1
225X8X2
WORK SETS
365X3X2


FLOOR PRESS
405X1X1


ALT DB FRONT PRESS
45X12X3


JM PRESS
155X8X3


I T Y'S
10X10X3


PUSHDOWNS
80X20X4


ALT DB CURLS
45X10X2


ABS
CRUNCHES 30X1
LEG LIFTS 30X1
STANDING TWISTS 30X1
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #253 on: May 23, 2012, 08:03:25 pm »
5/23/12


SQUAT
BARX10
135X10
225X8X2
315X8
455X2X3


SQUAT WITH AVERAGE GREEN BAND
525X2X1


SSB ARCH BACK GOOD MORNINGS
155X10X3


BAND ASSISTED CLAM SHELLS
PURPLE MINI'S X10X3


1 LEG DB DEADLIFT
60X6X2


LEG CURLS
65X25X4
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #254 on: May 25, 2012, 06:20:04 pm »
5/25/12


SPEED BENCH W/ MINI BANDS
185X3X5


DP BENCH
100X12X2


TATE EXTENSIONS
45X10X5


STRIP THE RACK OHP
115X10X3


PUSHDOWNS
60X25X4


ALT HAMMER CURLS
50X8X3


ABS
CRUNCHES 30X1
LEG LIFTS 30X1
STANDING TWISTS 30X1
Logged
Pages: 1 ... 15 16 [17] 18 19
Print
Jump to:  

Close