2007 Apa Missouri State Log

[Ryan Rigdon]

4/11/07

Squat Bar/5 135/5 225/5 315/5 405/5x2 Sets


Leg Extensions 150/10x3 Sets


Rh's 65/6x3 Sets


Pull Thru's With Green Bands 10x2 Sets


Standing Calve Raises Bodyweightx15x2 Sets


Ab Work
- Crunches Supersetter With Leg Lifts And Bicycles 30x1 Set

[Ryan Rigdon]

4/12/07

Bench Bar/20 135/5 225/5 315/5x2 Sets


Iso Machine Bench 90/10 180/10 270/10


Pec Deck 100/10x3 Sets


Single Arm Reverse Grip Pressdowns Supersetted With Normal Presdowns

70/10x2 Sets


Db Side Laterals 20/10x2 Sets

[Ryan Rigdon]

4/13/07


Speed Bench 300/3x5 Sets With Dbl Mini's


Board Work Upto 5 Rep Max On Pinky Finger (all Raw Sets)

2-board 385 435
3-board 405 455


Db Row's 90/10x3 Sets


Lat Pulldowns 160/10x3 Sets


Tricep Pushdowns 100/20x2 Sets


Crunches 30x2 Sets

[Ryan Rigdon]

4/14/07


Rh's 50/10x2 Sets


Gh's Bodyweight/10x2 Sets


Back Raise Bodyweiht/10x2 Sets


Lying T-bar Rows 135/10 180/10


Pull Ups Bodyweight/10x2 Sets


Band Leg Curls Blue Bands X 10x2 Sets


Pull Thru's 100/10x2 Sets


Weighted Abs 100/10x2 Sets

[Ryan Rigdon]

4/17/07


Bench Workout
Warm Sets Bar/10 135/5 225/5 315/3
Work Sets With Shirt 465/3x2 Sets
Board Work Work Upto 5 Rep Max On Each Raw Sets
4 Board 465 495
5 Board 515 (hard)


Face Pulls 100/10 110/10 120/10


Db Side Laterals 30/10 35/10 40/10


Tricep Pushdowns 100/10 110/10 120/10


Declince Abs Bodyweightx10x3 Sets

[Ryan Rigdon]

4/18/07


Box Squat Off 18" Box
Warm Up Sets Bar/5 135/5 225/3 315/3
Work Sets 445/2x3 Sets With Choked Blue Bands And Green Bands


Rg Bb Rows 135/12 155/12 175/12


Reverse Hyper 50/10x3 Sets


Gh's Bodyweightx10x3 Sets


Db Side Bends 100/10x3 Sets

[Ryan Rigdon]

4/20/07


Speed Bench With Dbl Mini's
Warm Up Sets Bar/10 135/5 225/5
Work Sets 330/3x5 Sets

Board Work Work Up To A 5 Rep Max Pinky Finger
2 Board 395 445
3 Board 415 465(hard)

Db Row 100/10x3 Sets


Lat Pulldowns 170/10x3 Sets


Tricep Pushdowns 100/20x2 Sets


Crunches 30x2 Sets

[Ryan Rigdon]

4/21/07


Aux Day

Rh's 60/10x2 Sets


Gh's 25lb Plate X10x2 Sets


Back Raises Bodyweightx10x2 Sets


T-bar Rows 160/10 195/10


Pull Ups Bodyweightx10x2 Sets


Banded Leg Curls Blue Bands X10x2 Sets


Pull Thru's 110/10x2 Sets


Weighted Abs 100/10x2 Sets

[Ryan Rigdon]

4/24/07


Bench Workout
Warm Up Sets Bar/10 135/5 225/5 315/3 405/3
Work Sets With Shirt 495/3x2 Sets


Board Work Work Up To A 4 Rep Max All Raw Sets Pinky Grip
4 Board 475 505
5 Board 520 530

Face Pulls 110/10 120/10 130/10


Db Side Laterals 30/10 35/10 40/10


Tricep Pushdowns 100/10 110/10 120/10


Decline Abs Bodyweight X10x3 Sets

[Ryan Rigdon]

4/25/07


Box Squat
Warm Up Sets Not On Box Bar/10 135/5 225/3 315/3
On Box Work Sets With Choked Blue Band And A Non Choked Green Band 485/2x3 Sets


Rg Bb Rows 145/10 165/10 185/10


Rh's 70/10x3 Sets


Gh's Bodyweight X10x3 Sets


Db Side Bends 100/10x3 Sets Each Side

[Ryan Rigdon]

4/27/07


Speed Bench
Warm Up Sets Bar/20 135/10 225/5 315/3
Work Sets With Dbl Mini Bands 365/3x5 Sets


Couldnt Do Board Work This Week Was At A Different Gym So I Did What I Could.


Db Bench 140/6x3 Sets


Db Rows 100/10x3 Sets


Lat Pulldowns 200/10x3 Sets


Tricep Pushdowns 100/20x2 Sets


Crunches 50x2 Sets

[Ryan Rigdon]

4/28/07


Aux Day

Was At A Different Gym Had To Do What I Could With What I Had


Db Sldl's 100/10x2 Sets


Squat Thrust With Bodyweight And 50lb Db X10x2 Sets


Standing Hypers W/ Bb X10x2 Sets


Seated T-bar 250x10x2 Sets


Pull Ups Bodyweight X10x2 Sets


Pull Thru's 120/10x2 Sets


Weighted Abs 100/10x2 Sets

[Ryan Rigdon]

5/1/07


Bench
Warm Up Sets 135/20 135/10 225/5 315/2 405/2
Work Sets With Shirt 530/2x2 Sets


Work Up To 3 Rep Max On Boards Pinky Grip
4 Board 480 510
5 Board 525 540


Face Pulls 110/10 120/10 130/10


Db Side Laterals 30/10 35/10 40/10


Tricep Pushdowns 100/10 110/10 120/10


Decline Abs Bodyweight X10x3 Sets

[DEL]

Great training log. It looks like it's going very well. Good luck at the 2007 Apa Missouri State comp. What are you hoping to lift and how much do you weigh?

[Ryan Rigdon]

Good Question Del, Well For One Thing I Dont Hope On Anything I Just Do It. What I Will Be Doing At The Meet Will Be As Follows. Also Will Post Video Of It The Day After The Meet.

June 2, 2007

Squat 855
Bench 680
Dead 645
Total 2180

I Compete In The 275lb Class Around 260 To 270 Range.

[DEL]

WOW. That's a big Bench!

[Ryan Rigdon]

My Pr Bench Is 660 And Was About 2 Inches From Locking Out 675 On April 7th. I Should Be Ok With 680.

[Ryan Rigdon]

5/2/07


Box Squat
Warm Up Sets Bar/10 135/5 225/3 315/3
Work Sets With Bands Blue Choked And Green Non-choked Bands
445/2 485/1x2 Set 525/2x2 Sets


Rg Bb Row's 150/8 170/8 190/8


Rh's 60/10x3 Sets


Gh Bodyweight X10x3 Sets


Db Side Bends 100/10x3 Sets

[Ryan Rigdon]

5/4/07


Speed Bench
Warm Up Sets Bar/10 135/5 225/3 315/3
Work Sets With 100 Lbs Chain 300/3x5 Sets


Board Work Work Up To 5 Rep Max Pinky Grip
2 Board 415 455
3 Board 425 475


Db Row's 110/10x3 Sets


Lat Pulldowns 180/10x3 Sets


Tricep Pushdowns 100/20x2 Sets

[Ryan Rigdon]

5/5/07

Aux Day

Speed Pulls (40% Of Max) 240/2x4 Sets


Db Sldl's 140/10x2 Sets


Squat Thrusts 70/10x2 Sets


Standing Hypers 95/10x2 Sets


Seated T Bar's 250/10x2 Sets


Pull Thru's 120/10x2 Sets


Weighted Abs 110/10x2 Sets

[Ryan Rigdon]

5/8/07


BENCH
WARM UP SETS BAR/10 135/5 225/3 315/3 405/3
WORK SETS WITH SHIRT 560/2X2 SETS
http://www.youtube.com/watch?v=fGGvzj6zQD4


SUPPOST TO DO BOARD PRESSES BUT COULDNT DIDNT HAVE THE RIGHT AMOUNT OP SPOTTERS SO I DID THE FOLLOWING


DB BENCH 140/5X4 SETS


FACE PULLS 110/10 120/10 130/10


DB SIDE RAISE'S 35/10 40/10 45/10


TRICEP PUSHDOWNS 110/10 120/10 130/10


DECLINE ABS WITH 45LB PLATE X10X3 SETS

[Ryan Rigdon]

5/9/07


TODAY I HAD TO STOP AFTER DOING SQUATS BODY WAS HURTING ESPECIALLY THE LOWER BACK. SO TO PLAY IT SAFE I CALLED IT QUITS AFTER DOING SQUATS. ANYWAY HERE IS WHAT HAPPENED WITH THE WORKOUT AND VIDEO TO BOOT.


SQUAT

WARM UP SETS BAR/10 135/5 225/3 315/3
WORK SETS WITH BRIEFS 405/2 445/2 525/2
WORK SETS WITH BRIEFS AND KNEE WRAPS 565/1 605/1

DID A SET 6 BUT FORGOT TO TAPE IT OOPS.

http://www.youtube.com/watch?v=kqYOhwodOS8

[Ryan Rigdon]

5/11/07


Speed Bench
Warm Up Sets Bar/10 135/5 225/5
Work Sets With 100lbs Chains Total 330/3x5 Sets


Board Work Upt To A 5 Rep Max Pinky Grip
2 Board 410 460
3 Board 430 480/3 (feel I Am Peaked So Next Week Will Do 435x5x2 Sets Each Of 2 And 3 Board)


Db Rows 120/10x3 Sets


Lat Pulldowns Behind 190/10x3 Sets


Tricep Pushdowns 100/20x2 Sets

[Ryan Rigdon]

5/12/07

Aux Day


Speed Pulls 240/2x4 Sets


Rh's 70/10x2 Sets


Gh's 35 Lb Plate X10x2 Sets


Back Raises Bodyweight X10x2 Sets


Seated T-bar Rows 250/10x2 Sets


Pull Ups Bodyweight X10x2 Sets


Pull-thru's 130/10x2 Sets


Weighted Abs 120/10x2 Sets

[Ryan Rigdon]

5/15/07

BENCH
WARM UP SETS BAR/20 135/10 225/5 315/3 405/3
WORK SETS WITH SHIRT 595/1


BOARD WORK TO 1 REP MAX PINKY GRIP
4 BOARD 495/1 525/1


DOWN SET OFF CHEST RAW
405/10


VIDEO OF TODAYS WORKOUT
http://www.youtube.com/watch?v=V0RCr3lBqrA


FACE PULLS 120/10 130/10 140/10


DB SIDE LATERALS 30/10 35/10 40/10


TRICEP PUSHDOWNS 110/10 120/10 130/10


DECLINE SIT UPS BODYWEIGHT X10X3 SETS

[just t]

last warmup set 405x3, jesus christ you get more speed with that than i do on 200lbs! strong mofo!!!

not sure about the bandana though haha!

[Ryan Rigdon]

Just T, Remember I Have Been Training For Over 20 Yrs. Been Powerlifting For 7. Thanx For The Compliment Though.

[Ryan Rigdon]

5/18/07

Speed Bench
Warm Up Sets Bar/20 135/10 225/5 315/3
Work Sets W/ 100lbs Chain 365/3x5 Sets


Board Work 5 Reps On Each Pinky Grip
2 Board 435
3 Board 435


Db Rows 125/10x3 Sets


Lat Pull Downs Behind Neck 200/10x3 Sets


Tricep Pushdowns 100/20x2 Sets


Crunches 30x3 Sets

[Ryan Rigdon]

5/19/07


DEAD
WORK UP TO MY OPENER
WARM UP SETS 135/3 225/2 315/1
WORK SETS WITH SUIT 405*1 495*1 535*1(OPENER)

VIDEO OF THE WORK SETS
http://www.youtube.com/watch?v=Q_zyGvHsCvA



LAT PULL DOWNS 200/10X3 SETS


GH'S 45LB PLATE X10X3 SETS


DECLINE SIT UPS WITH 25LB PLATE X10X3 SETS


A LITTLE DIFFERENT THAN NORMAL BUT DIDNT DERIVE FROM MY WORK TO MUCH. ONLY DID THINGS THAT WERE ON MY WRITTEN OUT WORKOUT. TWO WEEKS OUT FROM THE MEET. JUST BACKED OFF THINGS A LITTLE.

[t,bench]

good luck with your meet deads looked easy;)

[Ryan Rigdon]

5/21/07


BENCH
WARM UP SETS BAR/20 135/10 225/5 315/3 405/3
WORK SETS WITH SHIRT 585/1 635/1 (OPENER< BUT COULDNT GET IT TO TOUCH. WAS ABOUT 2 INCHES FROM CHEST SHOULDNT BE A PROBLEM COME MEET TIME)

VIDEO OF WORKOUT
http://www.youtube.com/watch?v=EN2chI5NsiU


FACE PULLS 140/10X3 SETS


DB SIDE LATERALS 40/10X3 SETS


TRICEP PUSHDOWNS 130/10X3 SETS


DECLINE ABS BODYWEIGHT X10X3 SETS

[StartingBack]

Hi Ryan

Fantastic journal, great videos, I am sure you will smoke this 700 bench and get all your other lifts.

really motivational.

good luck at your upcoming comp.

[Ryan Rigdon]

THANX STARTINGBACK.


THIS IS MY LAST POST BEFORE THE MEET ON sATURDAY WISH ME LUCK. WILL POST THE VIDEO HIGHLIGHTS ON SUNDAY.

[Ryan Rigdon]

FINALLY AFTER GETTING THE VIDEO INTO MY COMPUTER AND EDITED I CAN FINALLY SHOW MEET HIGHLIGHTS. SO LET S BREAK IT DOWN BY EACH DISCIPLINE AND TAKE IT FROM THERE.


SQUAT
CAME IN STRETCHED FOR ABOUT 30 MINUTES, THEN STARTED WARMING UP STARTING WITH THE BAR THEN THE FOLLOWING:

WARM UP SETS
BAR/5 135/5 225/5 315/3 405/1 495/1 605/1

ATTEMPTS
FIRST ATTEMPT 730 SAID I WAS TO HIGH ABOUT 2 INCHES SO NO GOOD.

SECOND ATTEMPT 730 GOOD THIS TIME.

THIRD ATTEMPT SCRATCHED IT BECAUSE MY 2ND ATTEMPT TOOK A LOT OUT OF ME. NOT TO METNION THE SUIT WAS TO TIGHT. MIGHT HAVE BEEN IT WAS A SIZE OR TWO TO SMALL.


BENCH
STRETCHED 15 MINUTES
WARM UP SETS BAR/20 135/10 225/5 315/2 405/2
WARM UP WITH SHIRT 545/1X2 SETS

FIRST ATTEMPT 630 CAN YOU SMOKE SHOW. WHAT A JOKE.

SECOND ATTEMPT 665 PR TIME. STEADY ALL THE WAY.

THIRD ATTEMPT 680 ROLLED AWAY FROM ME OUT OF MY LEFT HAND.


DEAD
WARM UP WITH SUIT 135/3 315/1

FIRST ATTEMPT 545 EASY BABY YEAH.

SECOND ATTEMPT 605 PR SMOOTH ALL THE WAY.

THIRD ATTEMPT 630 ALMOST BUT NOT TODAY


TOTAL 2000

OVER ALL THE MEET WAS FUN EXCEPT FOR MY SQUAT. HAD A BIG DAY THOUGH TWO PR'S AND 8 STATE RECORDS.



VIDEO HIGH-LIGHTS:

http://www.youtube.com/watch?v=XxjmawAr6yg

[t,bench]

wow well done great lifts:mrgreen: