Codger's Quest

[codgerus maximus]

Beginner's Template, week 4.3 (6th week):

Squat, no belt: 247.5x4x1@6; 260x4x1@7; 272.5x4x2@8. Three to four minutes rest.

Bench, touch and go: 157.5x10x1@6; 165x10x1@7; 172.5x10x2@8. Four minutes rest.

Deadlift, no belt: 285x8x1@6; 300x8x1@7; 315x8x2@8. Three minutes rest.

Finished with a couple of sets of abmat sit ups. Yesterday my wife and I hiked for a little over 2 miles. Another beautiful fall day in northern NM.

[codgerus maximus]

Week 4.3, day 2.

Press, no belt: 122.5x4x1@6; 127.5x4x1@7; 132.5x4x3@8. Four minutes rest.

Squat, no belt: 230x7x1@6; 240x7x1@7; 250x7x2@8. Four minutes rest.

BB rows: 155x10x1@6; 162.5x10x1@7; 172.5x10x2@8. Three minutes rest.

Two sets of abmat sit ups, 15 reps each.

[codgerus maximus]

Week 4.3, day 3.

Deadlift, no belt: 345x4x1@6; 360x4x1@7; 380x4x2@8. Four minutes rest. Weird form issue where my right knee collapsed inwards a bit on a few reps, even though the weight felt very manageable. Hadn't experienced this before.

Bench, touch and go: 162.5x8x1@6; 170x8x1@7; 180x8x2@8. Three to four minutes rest.

Squat, no belt: 210x10x1@6; [email protected]; 225x10x2@8 or 8.5. Three minutes rest. I find it hard to judge RPEs on these high-rep squats. But my estimated one-rep max based on these is about 330, which feels about right for this stage of training, and it's consistent with the estimated 1RM for my lower-rep squats. I had planned to try 230 today for the last 2 sets but thought It might be better to repeat last week's weight.

[codgerus maximus]

Missed Monday's workout because of work but I'll still squeeze in three workouts on the beginner template this week.

Yesterday, Week 4.4 (7th week), day 1:

Squat, no belt: 252.5x4x1@6; 265x4x1@7; 277.5x4x2@8. Four minutes rest.

Bench, touch and go: 160x10x1@6; 167.5x10x1@7; 175x10x2@8. Four minutes rest.

Deadlift, no belt: 290x8x1@6; 305x8x1@7; 320x8x2@8. Three minutes rest.

This morning I went for a brisk walk (nordic walking with poles) into the hills in my neighborhood for about an hour. Then did 3 sets of lat pulldowns with 115 pounds for 15 reps, 3 minutes rest. Followed by some ab wheel work.

[codgerus maximus]

Beginner template, Week 4.4 (aka 7th week), day 2.

Press, no belt: 105x4x1@6; 123.75x4x1@7; 128.75x4x3@8. Four minutes rest. I used less weight today than last week's pressing session but I don't see it as a regression; it's a more accurate RPE assessment. The first set probably should have been around 117.5.

Squat, no belt: 235x7x1@6; 245x7x1@7; 255x7x2@8. Four minutes rest.

BB rows: 157.5x10x1@6; 165x10x1@7; 175x10x2@8. Three minutes rest.

[codgerus maximus]

Week 4.4 day 3.

Deadlift, no belt: 350x4x1@6; 365x4x1@7; 385x4x2@8. Four minutes rest.

Bench, touch and go: 165x8x1@6; 173.75x8x1@7; 182.5x8x2@8. Four minutes rest.

Squats, no belt: 210x10x1@6; 220x10x1@7; 230x10x2@8. Three minutes rest.

[codgerus maximus]

Started phase 2 of the Beginner template today (my 8th week on the program).

Squat, no belt: 267.5x4x1@7; 280x4x1@8; 295x4x1@9. Four minutes rest.

Bench, touch and go (I noticed after my workout that this was supposed to be an incline bench...): 170x10x1@7; 177.5x10x1@8; 185x10x1@9. Four minutes rest.

RDL: 205x8x1@5; 215x8x1@6; 230x8x1@7. Three minutes rest. The RPEs were supposed to be 7, 8, and 9 but I'm feeling my way into this lift--it's been a long time since I last tried it. I think I can add at least 20 pounds next week.

DB curls: 30 (each hand)x15x2@8. Two to three minutes rest.

[codgerus maximus]

Phase 2, week 5, day 2.

Bench, touch and go: 200x4x1@6; 205x4x1@7; 210x4x1@8. Four minutes rest.

Paused squat, no belt: 225x7x1@7; 235x7x1@8; 245x7x1@9. Four minutes rest.

Single-arm DB rows: 70x10x1@7; 72.5x10x1@8; 75x10x1@9. Two to three minutes rest.

Triceps press-downs: 70x12x2@8. Two to three minutes rest.

In addition to my regular workouts I've been doing a lot of walking. On Sunday my wife and I hiked for about 7 miles. On days that I don't lift (and occasionally on some lifting days) I walk for 45 to 50 minutes, plus longer hikes on weekends. Over the last month my waist has gone from a bit over 37 inches to a tad under 36. I'd like to get it under 35. I've lost several pounds though my weight now seems to be holding steady at about 195-196. For the last several years I usually weighed around 205.

[codgerus maximus]

Phase 2, week 5, day 3.

Deadlift, no belt: 370x4x1@7; 390x4x1@8; 410x4x1@9. Four minutes rest. Nice to be in the 400s again.

Press, no belt: 110x8x1@7; 115x8x1@8; [email protected]. Four minutes rest. Last rep felt tough so I might repeat this weight next week, or even take off 2.5 pounds.

Belt squat, with a jury-rigged system on the rack in my garage: 90x10x1@7; 135x10x1@8; 160x10x1@9. Three minutes rest. The template I'm following has several options for this day so I might switch to DB split squats. The pulley system I've set up on my rack for belt squats is a little awkward.

BB row: 177.5x10x2@8. Three minutes rest.

[Silentpadna]

Phase 2, week 5, day 2.

Bench, touch and go: 200x4x1@6; 205x4x1@7; 210x4x1@8. Four minutes rest.

Paused squat, no belt: 225x7x1@7; 235x7x1@8; 245x7x1@9. Four minutes rest.

Single-arm DB rows: 70x10x1@7; 72.5x10x1@8; 75x10x1@9. Two to three minutes rest.

Triceps press-downs: 70x12x2@8. Two to three minutes rest.

In addition to my regular workouts I've been doing a lot of walking. On Sunday my wife and I hiked for about 7 miles. On days that I don't lift (and occasionally on some lifting days) I walk for 45 to 50 minutes, plus longer hikes on weekends. Over the last month my waist has gone from a bit over 37 inches to a tad under 36. I'd like to get it under 35. I've lost several pounds though my weight now seems to be holding steady at about 195-196. For the last several years I usually weighed around 205.

Curious - how tall are you sir?

[codgerus maximus]

Curious - how tall are you sir?

I'm 6 feet tall, long-limbed. Trying to follow the recommendations on a healthy waist size that Jordan and Austin have written about.

[codgerus maximus]

My wife and I are in Tucson for the next week taking a short vacation. This morning we trained at Tucson Strength, a very friendly gym with several platforms and squat racks. And at mid-morning on a weekday the gym wasn't crowded at all.

Today: Phase 2 of the beginner template, week 6, day 1.

Squat, no belt: [email protected]; 285x4x1@9; 260x4x2@7. Four minutes rest. I was planning to do 300 today for the top set but yesterday's long drive to Tucson (6+ hours), and the heat (high 80s) must have drained me a bit because 285 felt pretty heavy this morning.

Incline bench: 115x10x1@6; 120x10x1@7; 130x10x1@8; 125x10x1@7. Four minutes rest. I haven't done incline benches for a while so I started out conservatively today. I think I can easily add 5 pounds next week.

RDL: 225x8x1@6; 235x8x1@7; 250x8x1@8; 235x8x1@7. Three minutes rest. I'll add 10 pounds next time.

DB curls: 30 (each) x10x2@8. Three minutes rest.

[codgerus maximus]

Today: Phase 2 of the beginner template, week 6, day 2. Still traveling in Tucson.

Bench, touch and go: 200x4x1@7; 205x4x1@8; 210x4X1@9; 200x4x2@7. Four minutes rest.

Paused squat, no belt: 225x7x1@7; 235x7x1@8; 245x7x1@9; 225x7x1@7. Four minutes rest.

Single-arm DB row: 70x10x1@7; 75x10x1@8; 80x10x1@9; 70x10x1@7. Three minutes rest.

Triceps press-downs: 135x15x2@8. Three minutes rest. With my pulley system at home 70 pounds felt about as hard as 135 at this gym's press-down station.

[codgerus maximus]

Phase 2 beginner template, week 6, day 3.

Deadlift, no belt: 375x4x1@7; 395x4x1@8; 415x4x1@9; 375x4x2@7. Four to five minutes rest.

Press, no belt: 105x8x1@7; 110x8x1@8; 115x8x1@9; 110x8x1@8. Four minutes rest.

Leg press: 225x10x1@5; 275x10x1@6; 315x10x1@7; 405x10x1@8. 30 seconds to one minute rest. I had never worked on a leg press machine before and I was jumping in with someone who was supersetting benches and leg presses, so my rest periods were shorter than the prescribed 2 to 3 minutes. I'm still vacationing in Tucson and working out at a nice gym. I think I'd really like to incorporate the leg press on a regular basis--give my back a break from heavy squats. (The beginner template has two squat days and one alternative squat movement each week.) But to do that I'd have to join a gym and I really like my garage set-up...

BB rows: 185x8x2@8. Three minutes rest.

[codgerus maximus]

Week 7, day 1.

Squat, no belt: 265x4x1@7; 275x4x1@8; 285x4x1@9; 255x4x2@8. Four to five minutes rest. Squat seems to be stuck at the moment. Might be the traveling.

Incline bench: 115x10x1@7; 125x10x1@8; 130x10x1@9. Four to five minutes rest.

RDL, with straps: 225x8x1@7; 245x8x1@8; 255x8x1@9; 225x8x2@8. Two to three minutes rest.

DB curl: 30x12x2@8. Two minutes rest. Overhead one-arm triceps extensions: 25x12x@@8. Two minutes rest.

Abmat situps: 15x2.