My log

[RYAN RIGDON]

WILL POST MY WORKOUTS HERE. STARTING TODAY.

[RYAN RIGDON]

5/7/10


box squats (below parallel)
5x1@140
3x1@230
3x1@320
2x1@410


sldl's (off floor)
3x1@235
3x1@285
3x1@325
3x1@415


gm's
5x1@185
5x1@275
5x1@315


lying leg curls
10x3@110


abductors
12x2@105


adductors
12x2@105

[RYAN RIGDON]

5/12/10



squat w/ 125 lbs chain each set
5x1@bar-weight
5x1@140
3x1@220
3x1@265
3x1@325
2x6@365


pause squats (ass to the floor)
3x2@250


leg press
10x2@800


sldl's (4" platform)
8x3@270


pull thru's
10x2@green bands


standing calf press
15x3@body-weight

[RYAN RIGDON]

5/13/10


bench (all sets done with 75lbs chain)
warm up sets
5x1@bar-weight
5x1@135
5x1@225
work sets
5x3@355 off 2 board
5x2@355 off 3 board


incline bench
8x1@225
7x1@275
6x1@315


dips
10x3@body-weight


ab work
crunches
leg lifts
bicycles

1 set each 30 reps each

[RYAN RIGDON]

5/14/10


box squat (below parallel)
5x1@145
3x1@235
3x1@375
2x1@435


rack pulls (knee cap level)
2x1@360
2x1@485
added straps
2x1@555
2x1@625
2x1@680


pull thru's
10x2@120


seated leg curls
10x2@140


abduc's
12x2@120


adduc's
12x2@120

[RYAN RIGDON]

5/17/10


squat
5x1@bar-weight
5x1@135
5x1@220
5x1@310
5x1@405
5x1@495


pause squats (ass all the way down 3 sec pause)
3x2@275


leg press
10x2@800


sldl's (off 4" box)
8x3@315


pull thru's
10x2@100


seated calf press
15x3@body-weight

[RYAN RIGDON]

5/19/10


bench
all sets w/ 75lbs chain
10x1@bar-weight
5x1@135
5x1@225
off 3 board
5x5@365


incline press
8x1@230
7x1@280
7x1@320


decline press
8x3@315


3 sets of abs 30 reps each.

Starting training on monday for my next max out on my raw lifts. 10 weeks with week 11 max out week.

[RYAN RIGDON]

Got my workout for the next 9 weeks of a post from a fellow powerlifter which was written by dave tate. Cant wait till the end to max out. Love training the westside style.


6/1/10


max effort squat

good mornings
worked up to a 3 rep max
3x1@bar-weight
3x1@135
3x1@225
3x1@315
3x1@385
worked up to a 1 rep max
1x1@405
1x1@425
1x1@435


glute ham raise
10x3@body-weight


reverse hypers
8x3@50


pulldown abs
15x5@150


straight leg raises
15x5@body-weight

[RYAN RIGDON]

6/2/10


max effort bench


board press (3 board)
worked up to 3 rep max
3x1@315
3x1@405
3x1@475
3x1@500
worked up to 1 rep max
1x1@515
1x1@525


bb extensions
10x1@85
10x1@95
10x1@105
10x3@115


tri push downs
10x1@100
10x1@110
10x1@120


1 arm db shoulder press
15x1@40
15x1@45
15x1@50

[RYAN RIGDON]

6/4/10


dynamic effort squat

box squats (50% of raw max)
2x10@280


reverse hypers
8x3@50


leg press
10x3@800


db rows
10x3@110


bb shrugs
15x3@315