Codger's Quest

[gymdad150]

I used to hate goodmornings, but then I started using the Safety Squat Bar and that made everything better.

Though the last go round, coach had me doing banded goodmornings, and that was a treat to get into position.

[codgerus maximus]

Week 9 day 4

Two-inch deficit deadlift, no belt: [email protected]; [email protected]; 380x3x2. Four to five minutes rest.

Close-grip bench: [email protected]; [email protected]; 201.25x3x2. Four to five minutes rest.

Good mornings: [email protected]? [email protected]? [email protected]? I can't remember the last time I tried these. They felt good but I think I need to up the weight by at least 10 pounds.

[codgerus maximus]

Week 9 day 3

Low-pin squat, no belt: [email protected]; [email protected]; 275x3x2. Three to four minutes rest. I kind of like these. Because I hit the pins I don't have to guess whether I've reached below parallel.

Touch and go bench: [email protected]; 193.75x5x5. Three to four minutes rest. All the reps moved at a good speed, even the single.

Wide-grip bench: [email protected]; [email protected]; [email protected] Three minutes rest.

[codgerus maximus]

Week 9 day 2

Deadlift with belt: [email protected]; [email protected]; 372.5x4x3. Four to five minutes rest.

Pin bench, chest height: [email protected]; [email protected]; 200x3x2. Three to four minutes rest.

Squat, no belt: [email protected]; [email protected]; [email protected] Three minutes rest.

[codgerus maximus]

Week 9 day 1 on the Strength 3 template

Squat with belt: [email protected]; [email protected]; 273.75x4x3. Four to five minutes rest. This feels like a good weight range to stay with for a while.

Comp bench: [email protected]; [email protected]; 210x3x4. Four to five minutes rest.

Feet-up bench: [email protected]; [email protected]; [email protected]; 175x6x2. Three minutes rest.

[codgerus maximus]

Week 8 day 4

Two-count paused deadlift, no belt: [email protected]; [email protected]; 360x4x3. Four to five minutes rest.

Two-board bench, paused: [email protected]; [email protected]; 225x3x3. Four to five minutes rest. The second set was supposed to be at RPE 9--I probably should have went with 235 or 235.7 instead of 240.

RDL with straps: [email protected]; [email protected]; [email protected]; 295x10x1.

Finished up with about a dozen face pulls using a Rogue red band.

[codgerus maximus]

Week 8 day 3

Two-count paused squat, no belt: [email protected]; [email protected]; 255x4x2. Four minutes rest.

Touch and go bench: [email protected]; 191.25x5x5. Four minutes rest.

Press, no belt: [email protected]; [email protected]; [email protected]; 97.5x10x1. Three minutes rest.

Satisfying workout today. The paused squats felt better than the belted squats I did a couple of days ago. Go figure. Bench felt solid, and the 5-rep sets went up really fast. My weight has been holding steady at 177 first thing in the morning.

[codgerus maximus]

File it under shit happens...

It certainly does. Strange that it happened in two consecutive workouts, and failed attempts rather than just being harder than I thought they would be.

[gymdad150]

I've had that happen too (back in the good old days ). File it under shit happens...

[codgerus maximus]

Week 8 day 2

Another puzzling day. Warmed up for belted deadlifts, reaching a final warm-up single of 440, which I judged to be RPE 7. So I thought 465, which I hit a couple of weeks ago, might be an 8. But I couldn't get 465 past my ankles. i have no idea what happened. I didn't feel tired or sore. And the last warm-up single went up at a good speed. Might be time to seek some personal coaching.
So, today's training:

Deadlift with belt: [email protected]; 465xfail?; [email protected]; 375x4x2. Four to five minutes rest.

Two-count paused bench: [email protected]; [email protected]; 202.5x3x3. Three to four minutes rest.

3-0-3 tempo squat, no belt: [email protected]; [email protected]; [email protected]; 190x8x1. Three minutes rest.

[codgerus maximus]

Week 8 day 1 on the Strength 3 template

Squat with belt: 330xfail!; [email protected]; 260x4x2. Four to five minutes rest. The failed single at 330 really surprised me since I did the same weight a couple of weeks ago. All my warm-ups felt really good so I thought I was being conservative. My last warm-up--a single at 305--felt strong. I guess I should have tried another warm-up single--maybe at 315--to better gauge what I was capable of today. My second-ever failed squat outside of competition.

Comp bench [email protected]; [email protected]; 210x3x3. Four to five minutes rest.

Close-grip floor press: [email protected]; [email protected]; [email protected] Three minutes rest.

[codgerus maximus]

GPP today

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

Hammer curl: 33.75(each)[email protected] Three to four mintues rest.

Triceps press-down: [email protected] Three to four minutes rest.

Nine minutes ab work: reverse crunch, swiss ball crunch, ab wheel.

[codgerus maximus]

Week 7 day 4

Two-count paused deadlift, no belt: [email protected]; [email protected] Four minutes rest.

Two-board bench, paused: [email protected]; [email protected]; [email protected] Four minutes rest.

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

[codgerus maximus]

Week 7 day 3

Got my second Covid shot this morning and was wondering if side effects would sideline me for a couple of days but so far nothing but a mildly sore arm.


Two-count paused squat, no belt: [email protected]; [email protected] Three to four minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected]; 5-3-0 tempo backoff sets with a 50 % weight drop: [email protected] too easy; [email protected] easy; [email protected] too easy. Three to four minutes rest.
The template said the RPE should have felt like 8 or 9 for the backoff sets so I kept adding weigt to each set but each set felt like an RPE 4 or 5 at the most.

Press, no belt: [email protected] (amrap set); 92.5x12x2. Three minutes rest.

[codgerus maximus]

Week 7 day 2

More high-rep work

Deadlift with belt and straps: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Two-count paused bench: [email protected]; [email protected]; [email protected] Four to five minutes rest.

3-0-3 tempo squat, no belt: [email protected]; [email protected]; [email protected] Three minutes rest.

Wrapped up the workout with alternating 30 seconds of easy jogging and a minute of walking for 30 minutes on the treadmill.