Codger's Quest

[codgerus maximus]

Week 1 day 4

Lat pull down: [email protected]; [email protected]; [email protected] Three minutes rest.

Seated row: [email protected]; [email protected]; [email protected] Three minutes rest.

DB bench supersetted with upright BB row. Bench: 60 (each) [email protected]; [email protected]; [email protected] Row: [email protected]; [email protected]; [email protected] Three minutes rest.

BB shrug: [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest

Triceps press down: [email protected]; [email protected]; [email protected] Two to three minutes rest.

So I signed up for a meet in Santa Fe on June 25, and registered with the new Powerlifting America organization. I'll be finished with the bodybuilding template in 5 weeks which will give me 15 weeks to get ready for the meet. The RTS template I'm planning to follow fits perfectly--it's a 15-week program that peaks on meet day, plus a post-meet recovery week.

[codgerus maximus]

Week 1 day 3

RDL with straps: [email protected]; [email protected]; [email protected] Three minutes rest.

Standing single leg extension supersetted with sumo deadlifts, no belt. Leg extension: [email protected]; [email protected]; [email protected] Sumo: [email protected]; [email protected]; [email protected] Three minutes rest. I hardly ever do sumo deadifts, and it's been quite a while since I tried them so I went very light.

Belt squat: [email protected]; [email protected]; [email protected] Three minutes rest.

Calf raise using landmine, barbell, and a belt-squat belt: [email protected]; [email protected]; [email protected] Two to three minutes rest.

EZ curl bar curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Overhead triceps extension with EZ curl bar; [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 1 day 2

Close-grip bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Incline DB fly: 25 (each) [email protected]; [email protected]; [email protected] Three minutes rest.

High-incline DB bench supersetted with one-arm DB row. Bench: 42.5 (each) [email protected]; [email protected]; [email protected] Row: [email protected]; [email protected]; [email protected] Three minutes rest.

Cable lateral raise: [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest. The RPEs on these were supposed to be 8, 9, and 10 for 15 reps. Could only manage 12 on the last set so next time I'll drop the third set to 32.5.

Triceps press down: [email protected]; [email protected]; [email protected] Two to three minutes rest. 52.5 might be RPE 10 for me, The template called for RPE 8, 9, and 10.

[codgerus maximus]

Started Block 3 of the bodybuilding template today.

High bar squat, no belt: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Standing single leg extensions supersetted with BB hack squat. Leg extension: [email protected]; [email protected]; [email protected] Hack squat: [email protected]; [email protected]; [email protected] Three minutes rest. First time I've ever done hack squats so I went pretty light.

Good morning: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Curls with EZ curl bar: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Overhead triceps extension with EZ curl bar: [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

First workout of 2022, and the last day of the second block of the bodybuilding template.

Pull ups: [email protected]; [email protected] Finished with [email protected] with a neutral grip. Five minutes rest.

BB row: [email protected] Three minutes rest.

DB bench supersetted with DB rear delt fly. Bench: 130 (total) [email protected]; fly: [email protected] Three minutes rest.

DB shrug: 150 (total) [email protected] Two minutes rest.

DB wall curl: [email protected] Two to three minutes rest.

One-arm overhead DB triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Thanks very much, Chas. Same to you!

I just finished the second block of the bodybuilding template, which leaves one more six-week block to go. After that I think I'll shift over to a 16-week RTS "powerbuilding" template that blends bodybuilding and strength training.

It's really cold here in northwestern New Mexico today, with overnight lows expected to be sub-zero Fahrenheit. Lots of snow too. It was pretty nippy working out in the garage this afternoon, even with multiple layers.

[gymdad150]

Happy New Year Tim.
How many more weeks in the BB Template?

[codgerus maximus]

Week 6 day 3

Good morning: [email protected] Three minutes rest.

Deadlift, no belt: [email protected] Three to four minutes rest. I dropped 30 pounds from last week's sets. The high reps at 280+ left me so out of breath that I was dreading each set. 250 felt much more comfortable.

Standing single leg extension: [email protected] Three minutes rest.

BB calf raise on step: [email protected] Two minutes rest.

DB curl: 32.5 (each) [email protected] Two to three minutes rest.

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 6 day 2

Low-incline bench: [email protected] Three to four minutes rest.

DB fly: [email protected] Three minutes rest.

Press, no belt, supersetted with one-arm DB row. Press: [email protected]; row: [email protected] Three minutes rest.

DB front raise: [email protected] Two to three minutes rest.

DB wall curl: [email protected] Two to three minutes rest.

One-arm overhead triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 6 day 1 on the second block of the bodybuilding template

SSB, no belt: [email protected] Three to four minutes rest.

BB split squat: [email protected] Three to four minutes rest.

Single-leg extension, standing: [email protected] Two to three minutes rest.

Seated BB calf raise: [email protected] Two to three minutes rest.

DB curl: 31.25 (each) [email protected]

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 4

Pull up: [email protected]; [email protected] Couldn't quite manage a tenth rep on the fourth set. Four to five minutes rest.

Seated cable row: [email protected]7. Three minutes rest.

DB bench supersetted with DB rear delt fly. Bench: 130 (total) [email protected]; fly: [email protected] Three minutes rest.

DB shrug: 140 (total) [email protected] Two minutes rest.

DB wall curl: [email protected] Two to three minutes rest.

One-arm overhead DB triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 3

Good morning: [email protected] Three minutes rest.

Deadlift, no belt: [email protected]; [email protected] Phew, I don't have much love for these high-rep deadlifts. I dropped the weight on the last set but was still out of breath after the last rep.

Single leg curl, standing: [email protected] Two to three minutes rest.

BB calf raise on step: [email protected] Two minutes rest.

DB curl: [email protected] Two to three minutes rest.

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 2

Low incline bench: [email protected] Three to four minutes rest.

DB fly: [email protected] Three minutes rest.

Press, no belt, supersetted with one-arm DB row. Press: [email protected]; row: [email protected] Three minutes rest.

DB front raise: [email protected] Two to three minutes rest.

DB curl braced against wall: 17.5 (each)[email protected] Two to three minutes rest.

One-arm overhead DB triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 1 on the second block of the bodybuilding template

SSB, no belt: [email protected] Three to five minutes rest.

BB split squat: [email protected] Three minutes rest.

Single leg extension, standing: [email protected] Two to three minutes rest.

Seated BB calf raise: [email protected] Two to three minutes rest.

DB curl: [email protected] Two to three minutes rest.

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 4 day 4

Wide-grip lat pull down: [email protected]; [email protected] Three to four minutes rest. After the first set I lowered the weight to get it down to RPE 8.

Seated row: [email protected] Three minutes rest.

DB bench supersetted with DB rear delt fly. Bench: 130 (total) [email protected]; fly: [email protected] Three minutes rest.

DB shrug: 140 (total) [email protected] Two to three minutes rest.

DB curl standing with upper arms pressed against a door: [email protected]; [email protected]; [email protected] These were interesting. I had been doing makeshift preacher curls by resting the back of my upper arm against the back of an adjustable bench in an upright position. But those never felt quite right. So today I decided to stand against a door in my garage so that my upper arms were pressed firmly against the door. The numbers show how that position affected the weight I used. All the sets were supposed to be for 15 reps at RPE 8.

Overhead one-arm DB triceps extension: [email protected] Two to three minutes rest.