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Codger's Quest

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

    I love to parse the field.

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

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      • 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.

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        • 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.

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          • 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.

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            • Wadda you think of Sumo pulls?

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              • 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.

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                • Originally posted by codgerus maximus

                  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.

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                  • 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.

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                    • 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.

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                      • 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.

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                        • 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.
                          Last edited by codgerus maximus; 03-01-2020, 04:15 AM.

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                          • 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.

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                            • 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.

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

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