Still On The Right Side Of The Grass

[codgerus maximus]

I guess Codger's got me motivated.

...and vice versa!

[gymdad150]

3/16/19

Road to Regionals c1 w3 reps/sets

T&G Bench - 72.5kg 10*4
Safety Bar Squat - 90kg 10*4
Block Pulls - 150kg 10*3

Dumbbell Bench - 60lbs 10*6

...and that's it for this session. I'm really tired today. I suppose that's to be expected at the end of a strong weeks work.

[gymdad150]

3/18/19

Road to Regionals c1 w4 reps/sets

LB Squat - 125kg *10 PR, 112.5kg 10*2

Safety Bar Squat - 95kg 10*3

Barbell Rows - 60kg 15*4
BSS -- 24kg 10*3
Wide Grip Pulls Downs - 45kg 15*4

That's enough of that. I'm tired from a very stressful Sunday day and night. But even with all the outside distractions, I hit a huge beltless PR for that top set. Definitely had one more, maybe two reps in me...this has been a wonderful training cycle so far.

[codgerus maximus]

LB Squat - 125kg *10 PR,

You must have been glad when that set was over.

[gymdad150]

You must have been glad when that set was over.

The hardest rep was the first one

There's a bit of procrastination before getting under the bar. But at some time, the realization hits you that the set isn't going to finish itself if you don't start.

So, you dive under the bar, take a deep breath (but not too deep ) and start. Once the first rep is in the books, you're good to go.

Yesterday was the first time I actually took things one rep at a time. I tried to do each one as it's own entity, not as part of a sequence. It helped quite a bit.

The back off sets felt like cardio though...not fun at all.

[gymdad150]

3/19/19

Road to Regionals c1 w4 reps/sets

T&G Bench - 85kg 5*5, 77.5kg 5*3
Spoto Bench - 67.5kg 7*3

Dumbbell Bench - 60lbs 10*6
Dumbbell Incline Bench - 50lbs 10*4

LTE - 30kg 15*3
Tri Pulldowns - #13 15*3

Got all the top sets, first set was good for another one, if not two more reps. This is a volume PR...I sure do hope it starts the process of driving this Bench higher.

Lots of assistance work...tired.

[gymdad150]

3/21/19

Road to Regionals c1 w4 reps/sets

Deficit Deadlifts - 160kg 8*3
RDL's - 130kg 8*4
Good Mornings - 102.5kg 8*4

Dumbbell Floor Press - 60lbs 10*4
Cable Mid Rows - 60kg 10*4
Reverse Flys - 35lbs 10*4

Last day of the cycle. Hard work on the top sets, as the first one was done dead stop.

This is the first cycle I've run where I've hit every set, every session. We ended with volume PR's on all the lifts. Obviously a very good training cycle.

[codgerus maximus]

Obviously a very good training cycle.

Glad to hear it--must be satisfying.

[gymdad150]

Glad to hear it--must be satisfying.

Considering life outside the gym, I'm thrilled!

[gymdad150]

3/23/19

Road to Regionals c1 w4 reps/sets

T&G Bench - 75 / 72.5 / 70 / 67.5kg *10
Safety Bar Squat - 95 / 90 / 85 / 80kg *10
Block Pulls - 160 / 150 / 140kg *10

Wide Grip Pull Downs - 50kg 10*3
Dumbbell Bench - 50lbs 10*3
Barbell Rows - 70kg 10*3

The official end of this cycle. And boy was it a hot mess today. I had to drop weight from the bar just to be able to hit the required reps each set. Using RPE = Life Saving!

De-load next week. I had a choice on the matter, but after today's session it's absolutely called for.

[codgerus maximus]

Considering life outside the gym, I'm thrilled!

Just read your update today, and sent a reply.

The official end of this cycle. And boy was it a hot mess today. I had to drop weight from the bar just to be able to hit the required reps each set. Using RPE = Life Saving!

I've felt the same way during my last couple of workouts. I guess these occasional dips are inevitable (but workable!).

[gymdad150]

3/25/19

Road to Regionals De-Load Week

LB Squat - 130kg 2*3

Belt Squat - 80kg 2*3

...and that's it.

[gymdad150]

3/27/19

Road to Regionals De-Load Week

Paused Bench - 90kg *1, 95kg *1, 100kg X,
85kg 2*2

Tri Pulldowns - #14 10*3
Dumbbell Flys - 40lbs 10*3
Barbell Rows - 70kg 10*3

Back Ext - bw 20*3

Coach had me work up to a single at 90kg, then 95kg if it looked strong, and finally 100kg if 95kg moved well. everything was aces until 100kg... just missed it. The positive spin is that the weight felt good in my hands and at the pause on my chest. Had it been a touch and go bench, I would have had it.

[gymdad150]

3/28/19

Road to Regionals De-Load Week

Deadlift - 170kg 1*5
RDLs - 120kg 8*3
Bench - 60 / 80 / 90 / 100 / 105kg *1 90, 100, 105 were done with a Slingshot
LTE - 50kg 2*3

Mediocre pulling, couldn't find a good starting position. Although I did pull 160kg double overhand...just 'cause.

Tried hookgripping and straps on the RDLs. At some point in time, I'm gonna need to go to the straps to save my hands.

After yesterday's Benching, I had to take the opportunity to try hitting 100kg with a Slingshot. Coach didn't say no, so away I went. 100 was easy, 105 was sticky prior to lockout. Little bits of extra weight just kill me in this lift.

Codger, what the hell is your secret...

Did a few heavy sets of LTE's...anything to help this weak upper body.

[codgerus maximus]

Although I did pull 160kg double overhand...just 'cause.

I've never done more than 315 double overhand!

[QUOTE]Codger, what the hell is your secret...
I just hope the Codger bio system remains intact for another few weeks so I can compete at the end of April. I think all the volume n the 12-week strength template has really helped a lot. The program usually has you benching four times a week. Even now in the 9th week when the programming has shifted from 4 days to 3 days, there are still 4 bench sessions.