Codger's Quest

[codgerus maximus]

Thanks very much! I track the time with the countdown timer on my phone.

[codgerus maximus]

Week 4 day 3

Sumo deadlift with belt: 245x8x1@6; 257.5x8x1@7; 270x8x3@8. Three to four minutes rest.

Close-grip bench: 153.75x10x1@7; 161.25x10x1@8; 167.5x9x1@10; 155x8x1@8; 155x10x1@9. Three to four minutes rest. This was a weird bench session. I suddenly felt very tired starting with the 3rd set and couldn't finish all the reps. On the 4th set I hit a j-cup on the 9th rep, which unbalanced the bar, so I racked it. Finished the 5th set with 10 reps. I think I'll drop the weight by 2.5 pounds next week.

High-incline DB bench: 55x10x1@amrap; 45x12x3. Three to four minutes rest.

DB lateral raise: 15x16x2@8. Two to three minutes rest.

DB curls: 30x15x1@8; 30x13x1@8; 30x12x1@8; supersetted with triceps press downs: 70x15x1@8; 70x13x1@8; 70x12x2@8.

Ab work, 8 minutes: plank: 60 secs, 45 secs; ab mat sit ups: 15, 10.

[codgerus maximus]

Week 5 day 1

High bar squat with belt: 235x8x1@7; 247.5x8x1@8; 260x8x1@9; 247.5x8x2. Four minutes rest.

Press: 100x8x1@7; 105x8x1@8; [email protected]; 105x8x2. Three to four minutes rest.

RDL with straps: 237.5x12x1@6; 252.5x12x1@7; 265x12x3@8. Three minutes rest.

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

DB curls: 30x15x3@8 supersetted with triceps press downs: 70x15x3@8. Two to three minutes rest between supersets.

[codgerus maximus]

Week 5 day 2

Paused bench: 175x8x1@7; 182.5x8x1@8; 187.5x8x1@9; 178.75x8x1. Four to five minutes rest.

Belt squat: 180x10x1@7; 190x10x1@8; 200x10x1@9; 190x10x2. Four to five minutes rest.

Flat DB bench: 70x14x1@amrap; 62.5x12x3. Three minutes rest.

DB flys (flies?): [email protected]. Three minutes rest

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

Yesterday I walked briskly for 3.6 miles, followed by 9 minutes of ab work. Planks: 90 sec, 45 sec, 30 sec; ab mat situps: 20, 10.

[codgerus maximus]

Week 5 day 3: halfway mark for this program

Sumo deadlift with belt: 270x8x1@6; 285x8x1@7; 300x8x1@8; 275x8x2. Four to five minutes rest. Starting to settle into these but next week's program calls for a shift to conventional deadlifts.

Close-grip bench: 152.5x10x1@7; 160x10x1@8; 167.5x10x1@9; 160x10x2. Four to five minutes rest.

High-incline DB bench: 55x12x1@amrap; 45x12x3@8-9. Three minutes rest.

DB lateral raise: 55x17x2@8-9. Three minutes rest.

BB rows: 182.5x12x3@8. Three to four minutes rest.

Yesterday: 3.6-mile high-desert hike in about 70 minutes. Then supersets of DB curls: 32.5x12x3@8 with triceps press-downs: 72.5x12x3@8, with three minutes rest between supersets. Plus 9 minutes of abs. Planks: 60 sec, 45, 45; abmat: 15, 10, 10.

[codgerus maximus]

Week 6 day 1

Low-bar squat with belt: 245x8x1@7; 260x8x1@8; 267.5x8x1@9. Three to five minutes rest.

45-degree incline bench: 110x8x1@6; 115x8x1@7; 120x8x1@8. Three minutes rest.

Two-inch deficit SLDL with straps: 245x12x1@8; 257.5x12x1@9. Three minutes rest. I think I'll dial these back next week with 250 as the RPE 9 set until I feel a bit more comfortable with them.

Single-leg leg curls: Right leg: 15x20x2@8; Left: 15x20x1@9; 15x18x1@9. Two to three minutes rest.

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

Single-arm overhead DB triceps extensions: 25x15x1@6; 27.5x15x1@7; 30x15x1@8. Two to three minutes rest.

[codgerus maximus]

Week 6 day 2

Paused bench: 175x8x1@7; 182.5x8x1@8; 187.5x8x1@9. Four minutes rest.

Belt squat: 180x10x1@6; 190x10x1@7; 200x10x1@8. Four minutes rest. I just added a great new attachment to my rack that let's me do real full ROM belt squats, so I was experimenting with the height of the attachment and the weight today. I think I'll bump all the sets up by 20 pounds next week.

Low-incline DB bench: 60x14x1@amrap; 55x12x2. Two to three minutes rest. I'll try 65 and 60 next week.

DB flys: 32.5x20x2@8. Two to three minutes rest.

Single-arm DB rows: 60x12x3@8. Two to three minutes rest.

[codgerus maximus]

Week 6 day 3

Conventional deadlift with belt: 330x8x1@7; 345x8x1@8; 355x8x1@9. Four minutes rest.

Two-count paused bench: 162.5x10x1@8; 170x8x1@9; 165x10x1@9. Four to five minutes rest. These were supposed to be sets of 10 at RPE 7, 8, and 9, but I underestimated the RPEs. Next week I'll make 165 the RPE 9 set.

Seated DB press: 47.5x10x1@amrap; 42.5x12x2. Three minutes rest.

DB lateral raise: 15x18x2@8-9. Three minutes rest.

DB curls: 32.5x12x3@8-9. Three minutes rest.

Single-arm overhead triceps extensions: 32.5x12x3@8. Three minutes rest.

[codgerus maximus]

Week 7 day 1

Low-bar squat with belt: 245x8x1@7; 260x8x1@8; 270x8x1@9; 257.5x8x1. Four to five minutes rest.

High-incline BB bench: 112.5x8x1@7; [email protected]; 122.5x8x1@8; 115x8x2. Four minutes rest.

Two-inch deficit SLDL with straps (standing on 45-pound bumpers): 210x12x1@6; 225x12x1@7-8; 235x12x2@9. Three minutes rest. Hard to judge the RPEs for these when the reps are high and the rest periods are short. I think I'll try 225 as the rpe 9 set next week.

Single-leg leg curls: 20x12x2@8. Three minutes rest.

DB curls: 30x12x3@8 supersetted with triceps press-downs: 70x12x3@8. Thee minutes rest between supersets.

Also, on Saturday I did 9 rounds of HIIT on an airdyne: 20-second all-out sprints every 2 minutes. Yesterday I did 60 minutes of LISS on the airdyne.

[codgerus maximus]

Week 7 day 2

Paused bench: 176.25x8x1@7; 183.75x8x1@8; 188.75x8x1@9; 178.75x8x2. Four to five minutes rest.

Belt squat: 200x10x1@7; [email protected]; 220x10x1@8; 210x10x1. Four to five minutes rest. I'm really enjoying my new belt squat set-up.

Low incline DB bench: 65x12x1@amrap; 60x12x2@8-9. Three minutes rest.

DB flys: 35x18x2@8. Two to three minutes rest.

Single-arm DB rows: 60x12x2@8 supersetted with lat pull-downs: 90x12x2@8. Three minutes rest between supersets.

[codgerus maximus]

Today: 10 rounds of HIIT on airdyne--20-second sprints, 100 second rest. Also did single-arm DB rows: 60x12x2@8 supersetted with lat pull-downs: 90x12x2@8. Three minutes rest between supersets. This morning I weighed 188 pounds, the lightest I've been in a long time.

Yesterday day 3 week 7 of the hypertrophy block:

Conventional deadlift with belt: 330x8x1@7; 345x8x1@8; 355x8x1@9; 340x8x1. Four to five minutes rest.

Two-count paused bench: 150x10x1@7; 157.5x10x1@8; 165x10x1@9; 157.5x10x1. Four to five minutes rest.

Seated DB press: 47.5x12x1@amrap; 42.5x12x2. Three minutes rest.

DB lateral raise: 15x18x2@8-9. Three minutes rest.

DB curls: 30x12x3@8 supersetted with triceps press-downs: 70x12x3@8. Three minutes rest between supersets.

[gymdad150]

I wish I had an Airdyne right now. I love doing HIIT work...really

[codgerus maximus]

I wish I had an Airdyne right now. I love doing HIIT work...really

I kind of dread HIIT days. I put off today's session for a couple of hours. When I finally did it it wasn't so bad. I actually noticed some improvement in my recovery between sprints. Not quite as sickening as usual!

[codgerus maximus]

Hypertrophy week 8 day 1

Low-bar squat with belt: 247.5x8x1@7; 262.5x8x1@8; 272.5x8x1@9; 260x8x1. Four to five minutes rest.

High-incline BB bench: 95x8x1@7; 115x8x1@9; 110x8x1. I had been planning on doing 125 for the rpe 9 set today--I did 122.5 last week. But just didn't have it in me for some reason. Four to five minutes rest.

Two-inch deficit SLDL with straps: 200x12x1@6; 210x12x1@7; 220x12x2@8. Three minutes rest.

Single-leg leg curls: 20x15x2@8. Three minutes rest.

DB curls: 30x12x3@8 supersetted with triceps press-downs: 70x12x3@8. Three minutes rest.

[gymdad150]

By the way, that walkabout back on 3/14/20 was pretty stout. 3.5 miles, at altitude, in 70 some minutes...I'm breathing hard just writing about it.