2007 Apf Irongladiator Classic Log

[Ryan Rigdon]

This Log Will Begin On December 11 And Run Straight Through Until The Meet. Might Just Go In This Week To Do Some Cardio And Ab Work Nothing More.

[Boar]

best of luck Ryan.

[Justin Hurley]

Cardio??... That's a swear word.

[Ryan Rigdon]

thanx. just doing a little cardio. its good for the system and love doing it now and then. glad to be posting here.:icon_pee:

[Ryan Rigdon]

12/4/06

Treadmill 10 Minutes

Crunches 20x3 Sets

Hanging Leg Raises 15x3 Sets

Eleptical Trainer 10 Minutes

[Ryan Rigdon]

12/7/06

Cardio 15 Minutes

Crunches 30x3 Sets

Leg Lifts 30x3 Sets

Stretching 15 Minutes



***just 5 More Days Before My Training Starts Up Again***

[Ryan Rigdon]

12/12/06

Squat Bar/10 Add 22 Lbs Chain Per Side 135/5 225/5 Chain Off 315/12 365/10 405/8

Lying Leg Curl 80/10 95/10

Db Sldl's 90/8 100/8

Seated Calve Raises 260/10 260/10

[Ryan Rigdon]

12/13/06

Bench Warm Up Bar/20 135/10 225/5 315/5
Work Sets 490 5x5 Sets Off 4 Board

Incline Bench 225/10 235/10 245/10 255/10

Decline Bench 225/10 235/10 245/10 255/10

Peck Deck Failurex2 Sets 100 Lbs.

Abductor 10x3 Sets 80 Lbs.

[Ryan Rigdon]

12/15/06

Box Squats W/ Green Bands Bar/12 135/12 135/12 225/12 225/12 275/12 275/12

Sldl's 135/12 225/12 225/12 275/12 275/12

Gm's 185/12 185/12 185/12

Rh's 50/10 50/10 50/10

Leg Curls 140/10 160/10 180/10

Pull Downs 200/8 210/8 220/8

Db Shrugs 140/8 140/8 140/8

[Ryan Rigdon]

12/16/06

Bb Uprights 135/8 135/8 135/8

Db Side Laterals 20/8 25/8 30/8

Face Pulls 100/10 100/10

Tri Pressdowns 100/10 120/10 140/10

Db Extensions 35/8 40/8 45/8

Zottmans 40/10 45/10 50/10

Ex Bar Curl On Machine 100/15 10/15

[Ryan Rigdon]

12/19/06

Squat 135/12 135/12 225/12 225/12 275/12 315/12 315/12

Front Squats 135/12 225/12 225/12 225/12

Lying Leg Curls 95/12 110/12 125/12

Leg Extensions 100/12 130/12 150/12

Calve Press On Leg Machine 160/20 160/20 160/20

[Ryan Rigdon]

12/20/06

Bench Warm Ups Bar/20 135/10 225/5 315/5
Work Sets 505 5x5 Sets Off 4 Board

Incline Press 230/10 240/10 250/10 260/10

Declince Press 230/10 240/10 250/10 260/10

Peck Deck Failurex2 Sets 110

Crunches 30x3 Sets

[Ryan Rigdon]

12/22/06

Box Squat With Dble Green Bands Dbl Choked 135/12 225/12 315/12

Dead Off The Floor Sumo Stance 135/12 135/12 225/12 225/12 Conventional Stance 315/12 315/12 365/12

Gm's 225/8 225/8 225/8

Leg Curls 120/12 140/12 160/12

Reverse Hypers 50/12 50/12 50/12

Crunches 30x2 Sets

[Ryan Rigdon]

12/23/06

Bb Upright Rows 140/8 140/8 140/8

Db Side Laterals 25/8 30/8 35/8

Face Pulls 110/10 110/10

Zottman Curls 45/10 50/10 55/10

Bb Machine Curl 110/15 110/15

Tri Pressdowns 110/10 130/10 150/10

Single Db Extension 40/8 45/8 50/8


***will Start Hitting The Abdominal Area Harder From Now On***

[Ryan Rigdon]

12/26/06

Squat Bar/10 135/10 225/10 315/10 405/10 405/10

Leg Press 400/10 600/10 800/10
Supersetted With
Seatd Calve Press 177/10 194/10 211/10

Seated Leg Curls 140/10 160/10 180/10

Leg Extenions 140/10 160/10 180/10

[Ryan Rigdon]

12/27/06

Bench Bar/10 135/10 225/5 315/5 525 5x5 Sets Off 4 Board

Incline Press 255/8 275/8 295/8 315/8

Decline Press 225/8 225/8 315/8 315/8

Peck Deck Failurex2 Sets 120lbs

Crunches 30x3 Sets

[Ryan Rigdon]

12/29/06

Box Squats With 62lb Chain Per Side Bar/10 135/10 225/5 315/2x8 Sets (about 1 Minute Rest Between Sets)

Rack Pulls Just Below Knee Caps 225/10 315/10 405/10 455/10

Gm's 275/10x3 Sets

Reverse Hypers (back Was A Little Tight No Weight) 10x3 Sets With Just The Legs

Seatded Machine Rows 300/10x3 Sets

Bb Shrugs 210/10x3 Sets

[Ryan Rigdon]

12/30/06

Auxillary Day

Seated Machine Shoulder Press 140/8 150/8 160/8

Single Db Laterals 25/8 30/8 35/8

Face Pulls 120/10 120/10

Tricep Pushdowns 120/8 140/8 160/8

Seated Machine Tricep Extensions 150/8 150/8 150/8

Alt Db Curls 40/8 50/8 60/8

Ez Bar Curl On Machine 110/15 110/15




***will Change This Day Every Two Weeks, Shock The Body A Little***

[Ryan Rigdon]

1/2/07

Squats Bar/10 135/10 255/10 365/10 420/10 420/10

Leg Press 400/10 600/10 800/10

Leg Extensions 140/10 160/10 180/10

Leg Curls 160/0 180/10 200/10

Seated Calves 194/20 211/20 228/20


***short And Sweet***

[Ryan Rigdon]

1/3/07

Bench Warm Up Sets Bar/20 135/10 225/5 315/5 405/5
Work Sets 535/4x5 Sets Off 4 Board

Incline Bench 280/8 300/8 320/8

Dips W/ Bodyweight (265) 10x3 Sets

Peck Deck Failurex2 Sets 120 Lbs

Crunches 30x3 Sets

[Ryan Rigdon]

1/5/07

Box Squats W/ 120 Lb Chain Each Side 155/5 260/2 325/2 405/2x6 Sets

Sldl's (just Below Knee Caps) 135/10 225/10 275/10 315/10 365/10

Gm's 275/5x3 Sets

Crunches 30x3 Sets

[Ben "tricky" Burgess]

lots of high reps in there Alex, is that what you find works for you? Or are you in a hypertrophy phase at the moment?

[Ryan Rigdon]

This Is Just Helping Me Prepare For My 10 Week Contest Prep That Will Begin Jan 22. Looking To Go 875 725 650 2250

[Ryan Rigdon]

1/8/07

Squat Bar/20 135/20 225/20 315/20 315/20

Hack Squat 90/20 180/20 270/20

Leg Press 400/10x3 Sets

Standing Calve Raises 195/20 195/20 195/20

[Ryan Rigdon]

1/10/07

Bench Warm Up Sets Bar/20 135/4 225/4 315/4 405/4
Work Sets 555x4x2 Sets Off 3 Board
Down Sets No Shirt 415/4 425/4 435/4

Iso Incline Machine Bench 180/8 270/8 360/8

Seated Machine Bench (tension Was Hard) 225/8 240/8 255/8

Peck Deck Failurex2 Sets 100 Lbs

[Ryan Rigdon]

1/12/07

Box Squat Bar/10 135/8 225/5 335/5 405/2 455/2x6 Sets

Deads Off Floor Sumo Stance No Belt 135/5 225/5 315/5
Conventional Stance 405/2x6 Sets

Seated Low Pully Rows 250/8x3 Sets

[Ryan Rigdon]

1/13/07

Seated Machine Shoulder Press 150/8 170/8 190/8

Db Side Laterals 30/8 35/8 40/8

Face Pulls 130/10 130/10

Machine Tri Pushdowns 200/10 200/10 200/10

Db Extensions 45/8 50/8 45/8

Alt Db Curls 45/8 55/8 65/8

Ez Curl Bar Machine 100/15 100/15

[Ryan Rigdon]

1/15/07

Squats W/ Chains 30 Lb Each Side 135/8 225/8 315/8 335/8 405/8 455/5 505/2x2 Sets

Front Squats 225/5 225/5 275/5 275/5

Leg Extensions 200/8 200/8 200/8

Rh's 30/10 30/10 30/10

Seated Calves 246/10 246/10 246/10

[Ryan Rigdon]

1/18/07

Bench Warm Up Sets Bar/20 135/4 225/4 315/4 405/4
Work Sets 590/4x2 Sets Off 3 Board (smoke Show)
Raw Work 420/4 440/4

Iso Incline Press 270/8 360/8 450/8

Dips 10x3 Sets Bodyweight

Peck Deck Failurex2 Sets 100lbs

[Ryan Rigdon]

1/20/07


Box Squats 135/5 225/2 315/2 405/2x6 Sets

Deads Below Knee Caps 225/5 315/2 405/2 505/2 Added Straps 605/2x2

Gm's 315/5x3 Sets

Rh's 35/10x3 Sets

Grip Work
Plate Crunchers 90/10x3 Sets

[Ryan Rigdon]

1/24/07


Squat Bar/5 225/5 315/5 405/5 Tried My New Knee Wraps 475/3 525/3

Pause Squats 240/3x2 Sets Butt All The Way Down Hold 3 Sec.

Leg Press 490/20x2 Sets

Sldl's Off 3 Inch Block 300/8x3 Sets
- Had A Ton Of Energy Here And Did Something Crazy Full Dead Off The Floor 605x1. My First 600+ Pull Ever.

Pull Thru's Gren Bandsx10x2 Sets

[Ryan Rigdon]

1/25/07


Bench
Warm Up Sets Bar/20 135/10 225/4 315/4 405/4
Work Sets With Shirt Off 3 Board 595/4x2 Sets Smoke Show
Raw Work Off Chest 425/4 445/4

Iso Incline Bench Press 360/8 450/8 360/8

Dips With Bodyweight 10x3 Sets

Crunches 30x2 Sets

[Ryan Rigdon]

I Am Finding It More And More Effective To Just Workout 3 Days A Week. Starting Next Week I Will Be Doing My Tri's On Bench Day, Bi's And Shoulders On Back Day.

[Ryan Rigdon]

1/27/07

Box Squats 2inch Below Parallel 135/5 225/3 315/3 405/2

Sldl's Off 3 Inch Block 225/3 275/3 315/3 405/3

Gm's 185/5 275/5 315/5

Leg Curls 200/10x3 Sets

Abductor 100/12x2 Sets

[Ryan Rigdon]

1/31/07 Very Good Day Indeed (bodyweight At 263)

Squat
Warm Ups 165 Lbs Chain Bar/5 135/5 215/3 260/3 325/3
Work Sets 250 Lbs Chain 365/2x6 Sets

Pause Squats 240/3x2 Sets

Leg Press 490/18 580/18

Sldl's Off 3 Inch Block 275/8x3 Sets

Pull Thru's Green Bands 10x2 Sets

[Ryan Rigdon]

2/1/07

Bench
Warm Up Sets Bar/20 15/10 225/4 315/4 405/4
Work Sets W/ Shirt Off 3 Board 605/4x2 Sets
Raw Work Sets 435/4 455/4

Iso Incline Bench Press 360/6 410/6 450/6

Dips Bodyweight 10x3 Sets

Standing Cable Crossovers Failurex2 Sets 80lbs

[Ryan Rigdon]

2/3/07

Box Squat 1 Inch Below Paralell Bar/20 135/5 225/5 275/3 315/3 425/2

Rack Pull 1 Inch Below Knee Caps 345/2 405/2 470/2 Added Straps Here Felt My Hand Slipping A Little 540/2 605/2 660/2

Gm's 185/5 275/5 315/5

Pull Thru's 100/10x2 Sets

Abductors 100/12/x2 Sets

[Ryan Rigdon]

2/7/07

Squat Bar/5 135/5 225/5 315/5 405/5 Added Preds And Belt 500/3 600/3 Added Suit Straps Down And Knee Wraps 675/2 Had To Stop Before The 3rd Rep My Left Hamstring Started Twitching Played It Safe And Racked Waited About 7 Minutes And Did The Third Rep 675/1 740/2

Only Got About 3/4 Down With The Suit Which Is To Be Expected. Canvas Is Very Tough To Break Paralell. It Will Happen Though.

Pause Squats 260/3x2 Sets Butt All The Way Down 3 Sec Pause At The Bottom

Leg Press 540/14 630/14

Sldl's Off 3 Inch Block 325/8x3 Sets

Pull Thru's With Green Bands 10x2 Sets

[Ryan Rigdon]

2/8/07

Bench
Warm Up Sets Bar/20 135/10 225/3 315/3 405/3
Work Sets W/ Shirt 610/3x2 Sets Off 2 Board
Raw Work No Shirt Off Chest 460/3

Db Incline Press 100/6 110/6 120/6

Dips Bodyweight 10x3 Sets

Pec Deck Failurex2 Sets 100lbs

Reverse Grip Pushdowns Supersetted W/ Normal Pushdowns
60/10x2 Sets

Db Side Laterals 30/8x2 Sets

[Ben "tricky" Burgess]

do you do the db side lats and cable crossovers just for a bit of vanity or do you have a bench weakness or something in your medial delts mate?

[Ryan Rigdon]

Just Do It For Fun. Nice Stretching Movement.

[Ryan Rigdon]

2/14/07

Squat (all Sets Raw With Just Belt)
Warm Up Sets
Bar/5
135/5 80 Lb Chain
225/3 120 Lb Chain
280/3 160 Lb Chain
345/3 210 Lb Chain
Work Sets
405/2x6 Sets 260 Lb Chain


Pause Squats 315/3x2 Sets Butt All The Way Down Hold 3 Sec


Leg Press 600/12x2 Sets


Sldl's (had To Do Db's Place Where I Needed For Bb Was Being Used) Db's 140/8x3 Sets No Belt


Pull Thru's Green Bands 10x2 Sets

[Ryan Rigdon]

2/15/07

Bench
Warm Up Sets Bar/20 135/10 225/3 315/3 405/3
Work Sets With Shirt 575/3x2 Sets
Raw Work Set 475/3


Iso Incline Bench 360/6x3 Sets


Close Grip Bench 315/6x3 Sets


Single Arm Reverse Grip Tricep Pressdowns Supersetted With Normal Grip Pushdowns
60/8x2 Sets


Db Side Laterals 30/8x2 Sets

[Ben "tricky" Burgess]

bench is lookin good mate

[Ryan Rigdon]

2/16/07

Box Squat 1 Inch Below Parallel Bar/5 135/5 240/3 390/3 455/2 505/2


Deads Off 3 Inch Block 225/3 295/3 350/3 405/3 475/2


Gm's 210/5 285/5 350/3 375/1


Pull Thru's 100/10x2 Sets


Abductor 60/12 105/12

[Ryan Rigdon]

2/21/07

Squat
Warm Up Sets Bar/5 135/5 225/5 315/5 435/5 Add Briefs And Belt 505/3 Add Knee Wraps 620/3 Add Suit Straps Down 680/3 730/1 730/1


Pause Squats 315/3x2 Sets Butt All The Way To The Bottom Hold 3 Sec


Leg Press 600/10 690/10 740/10


Sldl's Off 3 Inch Block 350/8x3 Sets


Pull Thru's Green Bands/10x2 Sets


Squat Was A Little Off Today. So Starting Next Week I Will Be Doing Over Loading Instead Of Pause Squats Man Is That Going To Be Fun.

[Ryan Rigdon]

3/7/07

Squat With Chain
Bar/5
135/5 115lb Chain

250/5 160lb Chain

300/3 205lb Chain

365/3 255lb Chain

435/2x6 Sets 300 Lb Chain (this Was Extremely Brutal)


Paused Squats

295/3x2 Sets Butt All The Way Down With 3 Sec Hold


Leg Curls 180/8 200/8 220/8

Pull Thru's With Green Band 10x2 Sets

[Ryan Rigdon]

3/8/07

Bench
Warm Up Sets Bar/20 135/10 225/5 315/3 405/3
Work Sets With Shirt 620/2x2 Sets Off 1 Board


Db Incline Press 140/6x3 Sets


Close Grip Bench 335/6x3 Sets


Db Side Laterals 35/8x3 Sets


Single Arm Reverse Grip Pressdowns Supersetted With
Normal Grip Pressdowns
80/8x2 Sets


Ab Work
- Crunches 30x1 Set
- Lef Lifts 30x1 Set
- Rocky Sit Ups 30x1 Set

[gerthebear]

nice journal man. although as i read i find myelf converting every single weight into kgs lol. that's how we do it on eastside of world lol.

very strong bro

[Ryan Rigdon]

3/10/07


Deadlifts
Sldl Off 3 Inch Block
225/3 315/3 405/3 Added Straps 500/2
My Grip Was Off For Some Reason This Week So I For Go My Last Two Sets. Also I Am Going Through Some Personal Stuff So It Affected My Lifting.


Gm's
260/5 305/3 350/3 415/1


Lying Leg Curls
125/10x3 Sets


Abductor
- Medial 225/12x2 Sets
- Lateral 225/12x2 Sets


Hammer Curls
45/8
50/8 Then Suppersetted This Set With 25/10


Grip Work
- Plate Crushers 90/10x3 Sets

[Ryan Rigdon]

3/22/07

Bench
Warm Up Sets Bar/20 135/10 245/5 335/3 405/2
Work Sets With Shirt Off 1 Board 605/1 655/1 675/1



Incline Bench 365/6x3 Sets



Close Grip Bench 335/6x3 Sets



Db Lateral Raises 35/10x2 Sets



Single Arm Press Downs Supersetted With Reverse Grip Press Downs
80/8x2 Sets



Crunches
- 30x4 Sets

[Ryan Rigdon]

3/24/07

Deads
Warm Sets Sumo Stance 135/2 225/2 315/1 405/2
Work Sets With Suit 475/2 530/2 580/0 580/1


Gm's 250/5 305/3 350/2 405/2 445/1


Lying Leg Curls 125/10x3 Sets


Abductor
- Medial 150/12x2 Sets

[Ryan Rigdon]

3/28/07


SQUAT ONLY WORKED UP TO MY OPENER
WARM UP SETS BAR/10 135/5 225/5 315/3 405/3 ADDED BRIEFS 505/3
WORK SETS ADDED KNEE WRAPS 605/2 ADDED SUIT STRAPS UP 655/1 sMOKED IT 725/1 (MY OPENER) SMOKED IT LIKE AN EMPTY BAR



LEG PRESS 400/15 600/15



LEG EXTENSIONS 200/10X2 SETS


LYING LEG CURLS 125/10X2 SETS


ABDUCTORS
- LATERAL 150/12
- MEDIAL 150/12



ABS
- BENCH CRUNCHES WITH THE BAR 15 REPS SUPERSETTED WITH CRUNCHES 15 REPS THEN LEG LIFTS 15 REPS DID THIS FOR TWO SETS

[Ryan Rigdon]

3/30/07


Bench
Warm Up Sets Bar/20 135/10 225/3 315/3 405/3
Work Sets With Shirt 565/1 625/1 Coudnt Touch Was About 1 Inch From Chest. Was Slow Going Up. But I Will Be Ok Come Meet Time. If I Decide To Change My Opener It Will Go To 635.


Down Bench Sets (only Did These Because I Didnt Like How My Opener Felt)

405/10 315/18 225/30


Peck Deck 200/10x2 Sets


Db Side Laterals 30/10x2 Sets


Seated Tricep Extensions On Machine 150/10x2 Sets


***now Its Time To Rest And Eat Eat Eat***

[kyle]

good luck for the up-coming meet ryan.im curius to know m8,what is your raw bench max as opposed to your shirted max?? im assuming you'll be shooting for 300kg/660lbs+ on the bench. the thing is i cant for the life of me understand were you guys get these 100-200lb carryovers from shirts.

[Ryan Rigdon]

Its How You Use The Shirt And Manipulate It. That Will Give You A Carry Over. My Raw Max Is 510. Shirted Max Is 655. I Just Hit 685 Off 1 Board Last Week. Shooting For 700+ Come April 7th. Will Post Video Of My Meet For Everyone To See.

[Ryan Rigdon]

3/31/07

Deads (just To My Opener)

135/3 225/3 315/2 Add Suit Straps Down 405/1 Straps Up 475/1 525/1


Lat Pulldowns 120/15


***thats It Short And Sweet Now Its Time To Rest Until The Meet***

[Ryan Rigdon]

Will Post Results Later Tonight In More In Depth

805 660 600 2065

[kyle]

Will Post Results Later Tonight In More In Depth

805 660 600 2065

great lifting m8,look forward to hearing more..150lb carryover on the bench,how?how?how?

[Ryan Rigdon]

Its How You Manipulate The Shirt Bro. Almost Had 675 About 2 Inches.