Codger's Quest

[codgerus maximus]

Week 4, day 2 on time crunch template:

One-count paused bench: [email protected]; [email protected]; 192.5x4x3. Three minutes rest. Pretty much the same numbers as last week. My bench is lagging a bit--I'm just not getting enough volume in.

Squats, no belt, myoreps: [email protected]; 225x3x1; 225x2x1. Five deep breaths between sets.

RDL, myoreps, straps: [email protected]; 205x5x1; 205x4x1. Five deep breaths between sets.

The good thing about this program is that I'm able to finish in just under an hour.

[gymdad150]

All work is good work here...

[codgerus maximus]

All work is good work here...

Amen to that.

Did a GPP session yesterday. DB curls: [email protected]; triceps press-downs: [email protected]; ab wheel: 12x3; HIIT on airdyne in my baking garage--90+ degrees--7 sounds of 20-second sprints with 100 second rests, plus warm-up and cool-down for 5 minutes.

Today, Week 4 day 3 of time-crunchy goodness:

Deadlift with belt: [email protected]; [email protected]; 345x4x2. Three minutes rest.

Incline bench, myoreps: [email protected]; 110x5x1; 110x4x1, Five deep breaths between sets.

Single-arm DB rows, myoreps: [email protected]; 70x5x2; 70x4x1. Five deep breaths between sets.

[codgerus maximus]

Week 5, day 1. The Time Crunch continues.

Squat with belt: [email protected]; [email protected]; 255x4x2. Three minutes rest. Everything feels good--I had tweaked my back a few weeks ago. Wish I could get back to a 4-day training schedule but the summer is going to be filled with too much work and travel for that.

Press with belt: [email protected]; [email protected]; 125x4x3. Three minutes rest.

Two-count paused deadlift: [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB curls: [email protected]; triceps press-downs: [email protected] Three minutes rest.

[codgerus maximus]

GPP today:

BB rows: 175x12x3, three minutes rest. 30 minutes LISS on airdyne. Ab wheel: 12x3.

[codgerus maximus]

Finally back at it after more than 4 weeks of travel and no workouts! I did a lot of walking while I was on the road but no weights at all--my days were packed with work. So I'm easing into training again using the new Beginner Template.

Today's workout:

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

Bench, touch 'n go: [email protected]; [email protected]; [email protected] Three minutes rest.

Deadlift: [email protected]; [email protected]; [email protected] Three minutes rest.

I don't feel bad considering the long layoff. I'm hoping to ramp up fairly quickly. The only downside is that I have another 10-day work trip coming up next week but I think I'll have a bit more time on this trip to fit in some workouts while I travel.

[codgerus maximus]

Day 2 of Beginner Template:

Press: [email protected]; [email protected]; [email protected] Three minutes rest.

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

BB rows: [email protected]; [email protected]; [email protected] Three minutes rest.

And yesterday I rode the airdyne for 30 minutes and did some abmat situps.

[codgerus maximus]

Day 3 of the Beginner Template:

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

Bench, touch 'n go: [email protected]; [email protected]; [email protected]; Three minutes rest.

Squat, no belt: [email protected]; [email protected]; [email protected] 2.5 minutes rest. I hate high-rep squats.

So, not a bad week after a long layoff. Unfortunately (for my training) I have another work trip coming up this week, 10 days. I'm hoping to squeeze in a bit of training with dumbbells and on treadmills in tiny hotel fitness rooms.

[codgerus maximus]

Week 2, day 1 on the Beginner Template.

Squat: [email protected]; [email protected]; [email protected] Three minutes rest.

Bench: [email protected]; [email protected]; [email protected] Three minutes rest. A bit too much weight on the bar for the last 2 sets of 10--the RPE was supposed to be 8 but felt like a 9. 165 would have been a better choice.

Deadlift: [email protected]; [email protected]; [email protected] Three minutes rest.

On the road again tomorrow for 10 days so my training will take a hit again. But this should be my last long work trip for several months.

[codgerus maximus]

Starting the beginner template again after my 10-day work trip. I managed to squeeze in a few workouts while I was away--machines in hotel gyms and treadmills, so I didn't completely shrivel but still a long way from where I was at the start of the summer...

Today:

Squat: [email protected]; [email protected]; [email protected] Three minutes rest.

Bench: [email protected]; [email protected]; [email protected] Three minutes rest.

Deadlift: [email protected]; [email protected]; [email protected] Three minutes rest.

[gymdad150]

Be patient...

[codgerus maximus]

Be patient...

In a way it''s kind of nice--the workouts aren't intimidating, and I can concentrate on my form. Maybe by the spring I'll be ready to compete again.

Today: week 1, day 2 of the beginner template.

Press: [email protected]; [email protected]; [email protected] Three minutes rest.

Squat: [email protected]; [email protected]; [email protected]

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

[codgerus maximus]

Week 1, day 3.

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

Bench, touch 'n go: [email protected]; [email protected]; [email protected] Three minutes rest.

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

[codgerus maximus]

Week 2 day 1 of the beginner template:

Squat: [email protected]; [email protected]; [email protected] Three minutes rest.

Bench, touch and go: [email protected]; [email protected]; [email protected] Three minutes rest.

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

[codgerus maximus]

Week 2, day 2.

Press: [email protected]; [email protected]; [email protected] Three minutes rest.

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

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

Yesterday I did 3 sets 10 ab wheel roll outs, a set of 12 ab mat sit ups, 3 sets of 5 chin ups, and 35 minutes steady state on an airdyne.