Codger's Quest

[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.

[codgerus maximus]

Week 7 day 1 on the Strength 3 template.

I'm midway through this template now, and this week's programming has a nice change of pace. Instead of all the low-rep heavy sets I'll be doing a lot of high-rep sets for the three big lifts.

Squat with belt: [email protected]; [email protected]; [email protected]; 5-3-0 tempo squat: 115x5x2. Four to five minutes rest.

Comp bench: [email protected]; [email protected]; [email protected]; 5-3-0 temp bench: 83.75x5x2. Four to five minutes rest.

Close-grip floor press: [email protected] (amrap set); 145x12x2. Three minutes rest.

[codgerus maximus]

Week 6 day 4

Two-count paused deadlift, no belt: [email protected] [email protected]; 357.5x4x2. Four to five minutes rest.

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

RDLwith straps: [email protected]; [email protected]; [email protected]; 285x10x1. Three minutes rest.

[codgerus maximus]

Week 6 day 3

Two-count paused squat, no belt: [email protected]; [email protected]; 252.5x4x2. Four minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected]; 202.5x5x3. Four to five minutes rest.

Press, no belt: [email protected]; [email protected]; [email protected]; [email protected] Three minutes rest. That last set probably should have been 92.5 or 95 at most--I didn't take enough weight off the bar to finish all 10 reps.

[codgerus maximus]

Dayyyummmm!

You read it right! It was a relief to finish those sets...

[gymdad150]

I'm reading that right: 5x5 down sets???

Dayyyummmm!

[codgerus maximus]

Week 6 day 2

Deadlift with belt: [email protected]; [email protected]; 382.5x5x5. Five minutes rest.

Two-count paused bench: [email protected]; [email protected]; [email protected]; 195x4x3. Four to five minutes rest.

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

[codgerus maximus]

Week 6 day 1 on the Strength 3 template

Squat with belt: [email protected]; [email protected]; 273.75x5x5. Five minutes rest.

Comp bench: [email protected]; [email protected]; 197.5x4x5. Four to five minutes rest.

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

[codgerus maximus]

GPP day:

BB rows: [email protected] Four minutes rest.

Hammer curls: 32.5 (each DB) [email protected] to four minutes rest.

DB triceps extensions: [email protected] Three to four minutes rest.

Eight minutes of ab work: reverse crunch, swiss-ball crunch, planks.

[codgerus maximus]

Week 5 day 4

Two-count paused deadlift, no belt: [email protected]; [email protected]; 355x4x1. Five minutes rest.

Two-board bench press, paused: [email protected]; [email protected]; [email protected]; 218.75x4x3. I had never done these before. It was fun to try something new. I used this clever board substitute: https://www.benchblokz.com/

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

[codgerus maximus]

Week 5 day 3

Two-count paused squat, no belt: [email protected]; [email protected]; 250x4x1. Five minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected]; 198.75x5x3. Four to five minutes rest.

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

[codgerus maximus]

I haven't been posting my GPP days so I guess I'll start, just so I have a complete record in case I want to look back or if I lose the logs on my laptop.

Today:

Wide-grip pullup: [email protected], four to five minutes rest. These are much easier to do after losing 30 pounds.

BB curls: [email protected] Three to four milnutes rest.

Weighted dips: 17.5x12x4. Three to four minutes rest.

Abs, 8 minutes: reverse crunch, swiss-ball crunch, planks.

[codgerus maximus]

What a nice place to be...

Yet another cycle. No doubt I'll drop off from these numbers at some point and have to work up to them again, if I'm lucky...

[gymdad150]

Week 5 day 2
...

I broke 1,000 for the first time in a while with my three RPE 8 singles this week, a total of 1012.5

What a nice place to be...

[codgerus maximus]

Week 5 day 2

Deadlift with belt: [email protected]; [email protected]; 380x5x5. Five minutes rest.

Two-count paused bench: [email protected]; [email protected]; [email protected]; 192.5x4x2. Three to four minutes rest. Haven't done these for a while so I was feeling my way into the right RPE range, which was supposed to be 7, 8, and 9 today. I think next week 205 or 207.5 should be about right for RPE 9 at 4 reps.

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

I broke 1,000 for the first time in a while with my three RPE 8 singles this week, a total of 1012.5