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Codger's Quest

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  • Week 4, day 2 on time crunch template:

    One-count paused bench: 228.75x1x1@8.5; 212.5x4x1@9; 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: 225x12x1@8; 225x3x1; 225x2x1. Five deep breaths between sets.

    RDL, myoreps, straps: 205x15x1@8; 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.

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    • All work is good work here...

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      • All work is good work here...
        Amen to that.

        Did a GPP session yesterday. DB curls: 30x12x3@8; triceps press-downs: 70x12x3@8; 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: 410x1x1@8; 380x4x1@8.5; 345x4x2. Three minutes rest.

        Incline bench, myoreps: 110x13x1@8; 110x5x1; 110x4x1, Five deep breaths between sets.

        Single-arm DB rows, myoreps: 70x15x1@8; 70x5x2; 70x4x1. Five deep breaths between sets.

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        • Week 5, day 1. The Time Crunch continues.

          Squat with belt: 315x1x1@8; 290x4x1@8.5; 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: 142.5x1x1@8; 135x4x1@8.5; 125x4x3. Three minutes rest.

          Two-count paused deadlift: 315x4x1@7; 330x4x1@8; 345x4x1@9. Two to three minutes rest.

          DB curls: 30x12x3@8; triceps press-downs: 70x12x3@8. Three minutes rest.

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          • GPP today:

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

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