Codger's Quest

[codgerus maximus]

Glad to read that the knee issue appears to be nothing serious...phew!

Thanks, Chas. Turned out to be just some minor soreness.

Today: Week 10 day 3

Deadlift with belt: [email protected]; [email protected]; 385x5x3. Four to five minutes rest. I was hoping the single would feel like an 8 but alas...

Two-count paused bench: [email protected]; [email protected]; [email protected]; 182.5x6x3. Four to five minutes rest.

Single-arm DB row: [email protected]; [email protected] Three minutes rest.

[gymdad150]

Glad to read that the knee issue appears to be nothing serious...phew!

[codgerus maximus]

Back from the garage...

Comp bench: [email protected]; [email protected]; 195x4x3. Four to five minutes rest. These felt heavy today. I thought 230 would feel like an RPE8, and 215 like a 9...might have to drop 5 pounds next time.

Two-count paused squat, no belt: [email protected]; [email protected]; [email protected]; 207.5x8x1. Three to four minutes rest. I went a bit light with these today--225 as a top set instead of 235-- because I strained my right knee a bit yesterday while doing my last set of belt squats. But all the reps and sets felt fine and my knee isn't bothering me now.

Press, no belt: [email protected] (amrap set) 85x12x3. Three minutes rest.

[codgerus maximus]

Yesterday's workout: Week 10 Day 1 on the Power Building 2 template

Squat with belt: [email protected]; [email protected]; 265x5x3. Three to five minutes rest.

Incline BB bench: [email protected]; [email protected]; [email protected]; 126.25x8x3. Four minutes rest.

Belt squat: [email protected]; [email protected]; [email protected] Three minutes rest.

I'll be heading out to the garage in about a half hour for today's workout...

[codgerus maximus]

Week 9 day 4

Press with belt: [email protected]; [email protected]; 118.75x4x3. Four minutes rest.

SLDL with straps: [email protected]; [email protected]; [email protected] Four minutes rest.

Incline DB bench: 62.5 (each DB) x [email protected] (amrap set); 55x12x3. Three minutes rest.

[codgerus maximus]

Week 9 day 3

Deadlift with belt: [email protected]; [email protected]; 382.5x5x3. Four to five minutes rest.

Two-count paused bench: [email protected]; [email protected]; [email protected]; 181.25x6x3. Four to five minutes rest.

Single-arm DB row: [email protected]; [email protected] Three minutes rest.

[codgerus maximus]

Week 9 day 2

Comp bench: [email protected]; [email protected]; 196.25x4x3. Four to five minutes rest.

Two-count paused squat, no belt: [email protected]; [email protected]; [email protected]; 220x8x2. Four to five minutes rest.

Press, no belt: [email protected] (amrap set); 87.5x12x3. Slight improvement over last week, when I could only finish 10 reps for the third set.

[codgerus maximus]

Week 9 day 1 on the Power building 2 template

Squat with belt: [email protected]; [email protected]; 265x5x3. Four minutes rest.

Incline bench: [email protected]; [email protected]; [email protected]; 125x8x3. Four minutes rest.

Belt squat: [email protected]; [email protected]; [email protected] Three minutes rest.

Sunday I did some GPP: lat pull-downs, supersets of BB curls and weighted dips; ab work, and an hour-long hike on a snowy high-desert trail.

[codgerus maximus]

Week 8 day 4

Press with belt: [email protected]; [email protected]; 121.25x4x3. Four to five minutes rest.

SLDL with straps: [email protected]; [email protected]; [email protected] Four to five minutes rest.

DB incline bench: 62.5 (each DB) x [email protected] (amrap set); 55x12x3. Three minutes rest.

[codgerus maximus]

Week 8 day 3

Deadlift with belt: [email protected]; [email protected]; 382.5x5x2. Four to five minutes rest.

Two-count paused bench: [email protected]; [email protected]; [email protected]; 180x6x2. Four to five minutes rest.

Single-arm DB row: [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

That weight cut, and being able to maintain your strength is impressive Tim.

We've got a couple of folks in my gym who have been working on weight cuts. and have seen their numbers fall by about 10% across the board.

John LaFlamme look out...

Thanks, Chas! I guess I was carrying a lot of useless weight. I feel much better at this weight (177-178). More stamina; some persistent hip aches seem to have disappeared. And I really like the template I'm working on now--powerbuilding 2. I think I'll repeat it. My lifts have improved a bit and I'm not experiencing the assorted strains and and soreness that often crop up (knock on dense noggin) when I'm following a more strength-focused program.

[gymdad150]

That weight cut, and being able to maintain your strength is impressive Tim.

We've got a couple of folks in my gym who have been working on weight cuts. and have seen their numbers fall by about 10% across the board.

John LaFlamme look out...

[codgerus maximus]

Week 8 day 2

Comp bench: [email protected]; [email protected]; 202.25x4x3. Three to four minutes rest.

Two-count paused squat: [email protected]; [email protected]; [email protected]; 218.75x8x2. Three to five minutes rest.

Press, no belt: [email protected] (amrap); 87.5x12x2; 87.5x10x1. Three minutes rest.

[codgerus maximus]

Week 8 day 1 on the Power building 2 template

Squat with belt: [email protected]; [email protected]; 262.5x5x2. Three to four minutes rest.

Incline BB bench: [email protected]; [email protected]; [email protected]; 127.5x8x2. Three to four minutes rest.

Belt squat: [email protected]; [email protected]; [email protected] Two to three minutes rest. I think I'll add 15 pounds to these next week.

[codgerus maximus]

Week 7 day 4

Press with belt: [email protected]; [email protected]; 120x4x2. Three to four minutes rest.

SLDL with straps: [email protected]; [email protected]; [email protected] to five minutes rest.

DB incline bench: 62.5 (each DB) [email protected] (amrap); 55x12x3. Three minutes rest.