Codger's Quest

[codgerus maximus]

Now I'm extra-motivated to drop to a lower weight class:
https://www.instagram.com/p/CFWesA5A...d=ocru6e6mjpl6
705 lbs for a triple!

[codgerus maximus]

Week 12 day 3

Deadlift with belt: [email protected]; [email protected]; 405x3x1; 420x2x2; 352.5x4x1. Four to five minutes rest.

Pin bench: [email protected]; [email protected]; 211.25x3x2. Four to five minutes rest.

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

I'll do an at-home test meet next Saturday, which will wrap up 13 weeks on the Strength 1 template. All in all I'm fairly happy with my numbers. I made nice progress with my bench; deadlift and squat are not quite where I'd hoped. After next week I'll start the Powerlifting 2 template, which has 4 lifting days each week. With any luck the extra training will bump up the squat and deadlift numbers.

[codgerus maximus]

Week 12 day 2

Comp bench: [email protected]; [email protected]; 221.25x2x3. Four to five minutes rest.

Pin squat, no belt: [email protected]; [email protected]; 272.5x3x2. Four to five minutes rest.

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

[codgerus maximus]

Week 12 day 1 on the Strength 1 template.

Squat with belt: [email protected]; [email protected]; 293.75x3x1; 307.5x2x2; 258.75x4x1. Four to five minutes rest.

Touch and go bench: [email protected]; [email protected]; 215x3x2. Four to five minutes rest.

Two-inch deficit deadlift, no belt: [email protected]; [email protected]; 322.5x4x2. Two to three minutes rest.

[codgerus maximus]

Week 11 day 3

Deadlift with belt: [email protected]; [email protected]; 355x5x1; 400x3x3. Four to five minutes rest.

Pin bench: [email protected]; [email protected]; 211.25x3x3. Four to five minutes rest.

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

Everything felt pretty good today. Tomorrow I'll do some GPP--an hour or so of walking plus some amrap upper back work.

[codgerus maximus]

And at a much lower body weight...very jealous.

Something tells me you'll be hitting those numbers soon.. And don't be too jelly. My squats and deads have been lagging. I'm hoping that will change with my next training block, which will have a bit more volume.

As for my weight, I officially hit the 83 kg mark this morning--182.6 pounds. But after a meal I'm up to 185 or so. So unless I can hit a weigh-in first thing in the morning I still need to lose a couple of pounds.

[gymdad150]

You're killin' that bench at the moment!

And at a much lower body weight...very jealous.

[codgerus maximus]

Week 11 day 2

Comp bench [email protected]; [email protected]; 211.25x3x1; 221.25x2x3. Four to five minutes rest.

Pin squat, no belt: [email protected]; [email protected]; 272.5x3x2. Four to five minutes rest.

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

Upper back, amrap in 5 minutes. Single-arm DB row with 70 pounds: 18 total reps; lat pulldown with 110: 18 reps

[codgerus maximus]

It's 13 weeks, with day 3 of the last week being a meet day. So I'm planning to do a mock meet that day, probably keeping the top lifts to RPE 9 rather than 10. Then my plan is to start the Powerlifting 2 template, which has 4 lifting days each week instead of 3, which I'm doing now.

[gymdad150]

This a twelve week program?

[codgerus maximus]

Week 11 day 1 on the Strength 1 template

Squat with belt: [email protected]; [email protected]; 260x5x1; 295x3x3. Four to five minutes rest.

Touch and go bench: [email protected]; [email protected]; 215x3x2. Four to five minutes rest.

Two-inch deficit deadlift, no belt: [email protected]; [email protected]; 317.5x4x2. Three minutes rest.

[codgerus maximus]

Week 10 day 3

Deadlift with belt: [email protected]; [email protected]; 380x4x3. Four to five minutes rest.

Pin bench: [email protected]; [email protected]; 210x3x2. Four to five minutes rest.

Two-count paused squat, no belt: [email protected]; [email protected]; [email protected] Three minutes rest. I just realized as I'm typing this that I was supposed to do 3 sets at RPE 8, not 1. Doh!

Upper back work, amrap in 7 minutes. Single-arm DB row with 70 pounds: 22 total reps; lat pull down with 110: 22 total reps.

[codgerus maximus]

Week 10 day 2

Comp bench: [email protected]; [email protected]; 197.5x4x1; 210x3x2; 220x2x2. Three to four minutes rest.

Pin squat, no belt: [email protected]; [email protected]; 270x3x2. Three to four minutes rest.

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

Upper back work, amrap in 7 minutes. Single-arm DB row: 22 reps with 70 pounds: lat pull down: 22 reps with 110 pounds.

[codgerus maximus]

Week 10 day 1 on the Strength 1 template

Squat with belt: [email protected]; [email protected]; 277.5x4x3. Four to five minutes rest.

Touch and go bench: [email protected]; [email protected]; 213.75x3x2. Four to five minutes rest.

Two-inch deficit deadlift, no belt: [email protected]; [email protected]; [email protected]; 315x4x2. Three to four minutes rest.

[codgerus maximus]

Week 9 day 3

Deadlift with belt: [email protected]; [email protected]; 375x4x3. Four to five minutes rest.

Pin bench: [email protected]; [email protected]; 200x4x3. Four to five minutes rest.

Two-count squat, no belt: [email protected]; [email protected] Three minutes rest. Misjudged the weight on these. I looked at last week's workout, mistakenly thinking that it was a paused squat when in fact it was a regular, unbelted squat, so I loaded too much on the bar for these paused squats. Called it a day after two sets. I was supposed to do sets of 6 at RPE 6, 7, and 8.

Did some GPP yesterday--an hour of walking on a treadmill, plus DB rows, lat pull downs, and abs.