Codger's Quest

[gymdad150]

Waiting for the results to show up on the USAPL website.

I love to parse the field.

[codgerus maximus]

Here's a link for the masters' results from the liftingcast website: https://liftingcast.com/meets/m5z582...lovmjy/results

[codgerus maximus]

Week 2 day 1 of hypertrophy program.

High bar back squat with belt: 210x8x1@6; 225x8x1@7; 237.5x8x2@8. Four to five minutes rest.

Press: 95x8x1@6; 100x8x1@7; 105x8x2@8. Three to four minutes rest.

RDL with straps: 230x12x1@6; 245x12x1@7; 257.5x12x2@8. Two to three minutes rest.

Single-leg leg extensions: 10x15x1@7; 10x20x1@8. Two to three minutes rest.

DB curls: 32.5sx13x2@8. Two to three minutes rest.

Triceps press-downs: 72.5x12x2@8. Two to three minutes rest.

[codgerus maximus]

Week 2 day 2.

Touch and go bench: 170x8x1@6; 175x8x1@7; 182.5x8x2@8. Four to five minutes rest.

Belt squats: 180x10x1@6; 190x10x1@7; 200x10x1@7; 210x10x1@8. Four to five minutes rest. Still figuring out the right weight for these. I might spring for a an attachment to my rack that would let me do belt squats without my pulley system.

Flat DB bench: 60sx15x1 (amrap); 55x12x2@8. Two to three minutes rest.

DB flies: 30x20x1@8; 35x17x1@9. I'll go up to 42.5 next time.

[codgerus maximus]

Week 2 day 3.

Sumo deadlift with belt: 225x8x1@6; 237.5x8x1@6; 250x8x2@7. Four to five minutes rest. I'll add 10 pounds next week.

Close-grip bench: 157.5x10x1@7; 165x10x2@8; 172.5x10x1@10; [email protected]. Four to five minutes rest. I'll drop the top set down to 170 or 167.5 next time since 172.5 was supposed to be an RPE 9, not a 10.

45 degree incline DB bench: 47.5x15x1@amrap; 42.5x12x2@8. Two to three minutes rest. I'll make the first set 52.5 next week.

DB lateral raise: 15x16x1@8; 15x15x1@8. Two to three minutes rest.

DB curls: 32.5x13x1@8; 32.5x12x1@8. Two to three minutes rest.

Triceps press downs: 72.5x15x2@8. Two to three minutes rest.

[gymdad150]

Wadda you think of Sumo pulls?

[codgerus maximus]

Wadda you think of Sumo pulls?

Still working on my sumo form but so far I definitely prefer conventional deadlifts. I feel much tighter and connected to the ground with the conventional form. The variety is nice though and I'm hoping the sumos will improve my regular deadlifts.

[Silentpadna]

Still working on my sumo form but so far I definitely prefer conventional deadlifts. I feel much tighter and connected to the ground with the conventional form. The variety is nice though and I'm hoping the sumos will improve my regular deadlifts.

I find sumos to be a little tougher too. I've been training with L4/L5 and L5/S1 herniation and sumos are tougher pulls for me for that reason. So I'm training lighter with them. The variety is going to help in the long run - but I'm not trying to progress super fast with them.

[codgerus maximus]

I've been training with L4/L5 and L5/S1 herniation and sumos are tougher pulls for me for that reason.

Looks like you've been making excellent progress.

[codgerus maximus]

Week 3 day 1 on the hypertrophy 1 template.

High-bar squat with belt: 215x8x1@6; 230x8x1@7; 242.5x8x3@8. Four to five minutes rest.

Press: 97.5x8x1@6; 102.5x8x1@7; 107.5x8x3@8. Four to five minutes rest.

RDL with straps: 230x12x1@6; 245x12x1@7; 257.5x12x2@8. Three minutes rest.

Single-leg leg extensions: 15x15x2@8. Two to three minutes rest.

DB curls: 32.5x13x2@8. Two to three minutes rest.

Triceps press downs: 75x13x2@8. Two to three minutes rest.

[codgerus maximus]

Week 3 day 2.

Touch and go bench: 170x8x1@6; 175x8x1@7; 182.5x8x3@8. Three to four minutes rest.

Belt squat: 190x10x1@7; 200x10x1@8; 210x10x1@9; 200x10x1@8. Four minutes rest.

Flat DB bench: 62.5x15x1 (amrap); 57.5x12x2. Two to three minutes rest. Next week I'll try 70 and 62.5.

DB flys: 37.5x15x2@8. Two to three minutes rest.

BB rows: 182.5x13x2@8. Three minutes rest.

8 minutes of ab work: 70-second plank, 15 abmat situps; 45 second plank, 10 abmat situps.

[codgerus maximus]

Week 3 day 3.

Sumo deadlift with belt: 235x8x1@6; 247.5x8x1@7; [email protected]. Four minutes rest.

Close-grip bench: 152.5x10x1@7; 160x10x1@8; 166.25x10x1@9; 157.5x10x1@9. Three to four minutes rest.

45-degree incline db bench: 56.25x10x1@amrap; [email protected]. Three minutes rest.

DB lateral raise: 15x15x2@@8. Two to three minutes rest.

BB rows: 182.5x13x2@8. Three minutes rest.

DB curls: 32.5x12x2@8. Two to three minutes rest.

Triceps press downs: 75x13x2@8. Two to three minutes rest.

8 minutes ab work: 70 second plank; 45 second plank; 20 ab mat situps; 10 abmat situps.

[codgerus maximus]

Week 4 day 1

High bar squat with belt: 217.5x8x1@6; 232.5x8x1@7; 245x8x3@8. Four to five minutes rest.

Press: 98.75x8x1@7; 103.75x8x1@8; 108.75x8x1@9; 103.75x8x2. Three to four minutes rest.

RDL with straps: 235x12x1@6; 250x12x1@7; 262.5x12x3@8. Two to three minutes rest.

Single-leg leg extensions: 15x15x3@8. Two to three minutes rest.

BB rows: 182.5x13x3@8. Three minutes rest.

DB curls: 32.5x12x3@8-9. Two to three minutes rest.

Triceps press downs: 75x13x3@8-9. Two to three minutes rest.

[codgerus maximus]

Week 4 day 2

Touch and go bench: 175x8x1@7; 182.5x8x1@8; [email protected]; 178.75x8x3@8. Three to five minutes rest.

Belt squats: 190x10x1@7; 200x10x1@8; 210x10x1@9; 200x10x2. Three to four minutes rest.

Flat DB bench: 70sx13x1@10(amrap); 62.5x12x2@9. Three minutes rest.

DB flys: 37.5x16x2@8. Two to three minutes rest.

BB rows: 182.5x13x3@8. Three to four minutes rest.

8 minutes ab work: 90 sec plank, 45 sec plank; 20 abmat situps, 10 ab mat situps.

[mybeautifulparadoxiallife]

codgerus maximus You are doing amazing!!! Great job! Do you put a timer on for your lifts? or do you feel the minutes out?