Codger's Quest

[codgerus maximus]

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

I've really been enjoying walking too. The trail on the edge of our neighborhood is so isolated that you seldom see anyone else. Sadly a necessity these days.

Today, week 8 day 2 of the hypertrophy block.

Paused bench: 176.25x8x1@7; 183.75x8x1@8; [email protected]; 178.75x8x1. Four to five minutes rest.

Belt squat : 200x10x1@6; 220x10x1@7; 230x10x1@8; 220x10x1. Four to five minutes rest. Thought I'd share a photo of my rack showing the great attachment that lets me do belt squats. Very happy with this set up.

Low-incline DB bench: 65x12x1@10 (amrap); 60x12x2. Three minutes rest.

DB flys: 37.5x15x2@8. Three minutes rest.

Single-arm DB rows: 60x12x2@8-9 supersetted with lat pull-downs: 90x12x2@8-9. Three minutes rest.

[gymdad150]

Nice Rack...that looks legit!

[codgerus maximus]

Nice Rack...that looks legit!

It's great--en elitefts 3x3 rack that I found on ebay for about half price 10 years ago. Weighs a ton, well, maybe 400 pounds. And I picked up the new belt-squat platforms from this guy: https://www.blackwidowtg.com/J_Cup_P.../platforms.htm

[codgerus maximus]

Week 8 day 3 of hypertrophy block

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

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

Seated DB press: 47.5x12x1@10; 42.5x12x2. Three minutes rest.

DB lateral raise: 17.5x15x2@8-9. Three minutes rest.

DB curls: 30x13x3@8 supersetted with triceps press downs: 70x13x3@8. Three minutes rest.

[codgerus maximus]

Week 9 day 1 of hypertrophy block (Yesterday I did 50 minutes on the airdyne)

Low-bar squat with belt: 247.5x8x1@7; 262.5x8x1@8; 272.5x8x1@9; 250x8x2. Five minutes rest.

High-incline BB bench: 105x8x1@7; 110x8x1@8; 115x8x1@9; 110x8x1. Five minutes rest.

Two-inch deficit SLDL with straps: 200x12x1@6; 210x12x@7; 220x12x3@8. Three minutes rest.

Single-leg leg curls: 20x17x3@8-9. Three minutes rest.

DB curls: 30x14x3@8 supersetted with triceps press downs: 70x13x3@8. Three minutes rest.

[gymdad150]

I'm lifting vicariously through you Tim...carry on!

[codgerus maximus]

I'm lifting vicariously through you Tim...carry on!

Time to get a rack!

[codgerus maximus]

Hypertrophy block week 9 day 2

Paused bench: 167.5x8x1@7; 176.25x8x1@8; 185x8x1@9; 176.25x8x2. Four to five minutes rest.

Belt squat: 230x10x1@7; 240x10x1@8; 250x10x1@9; 240x10x2. Four to five minutes rest.

Low-incline DB bench: 65x12x1@10; 60x12x2; 60x10x1. Three minutes rest.

DB flys: 37.5x17zx2. Three minutes rest.

Single-arm DB rows: 60x14x2@8-9 supersetted with lat pull-downs: 90x14x1; 90x12x1. Three minutes rest.

Yesterday: 50 minutes airdyne; 10 minutes abs.

[gymdad150]

By the look of it, you like your new belt squat set up.

I really miss being able to do those...

[codgerus maximus]

By the look of it, you like your new belt squat set up.

I really do. The belt-squat platform is very clever--simple and sturdy. I bought it from a guy who sells custom-made rack attachments. I just had to give him the rack's dimensions and the diameter of the holes. For about $300 I have a fully functioning belt-squat system!

[codgerus maximus]

Week 9 day 3 of hypertrophy 1

Conventional deadlift with belt: 335x8x1@7; 350x8x1@8; 360x8x1@9; 330x8x2. Five minutes rest.

2-count paused bench: 150x10x1@7; 157.5x10x1@8; 165x10x1@9; 157.5x10x2. Five minutes rest.

Seated DB press: 48.75x14x1@10; 43.75x12x3. Three minutes rest.

DB lateral raise: 17.5x17x2. Three minutes rest.

DB curls: 30x15x2; 30x13x1 supersetted with lat pull downs: 70x15x1; 70x12x2. Three minutes rest.

[codgerus maximus]

Week 10 day of hypertrophy block

Low-bar squat with belt: 250x8x1@7; 265x8x1@8; 275x8x1@9; 252.5x8x2. Four to five minutes rest.

Incline bench (45 degrees): 110x8x1@6; 115x8x1@7; 125x8x1@8; 120x8x2. Four minutes rest.

2-inch deficit SLDL: 205x12x1@6; 215x12x1@7; 225x12x3@8. Three minutes rest.

Single-leg leg curls: 20x15x3. Three minutes rest.

DB curls: 30x15x3@8 supersetted with triceps press downs: 70x15x3@8. Three minutes rest.

This past Sunday: 20 minutes of HIIT on the aidrdyne, followed by single-arm DB rows: 60x14x3 supersetted with lat pull downs: 90x14x2; 90x12x1. Three minutes rest.

Yesterday: 50 minutes LISS on airdyne.

[codgerus maximus]

Hypertrophy week 10 day 2

Paused bench: 168.75x8x1@7; 177.5x8x1@8; 186.25x8x1@9; 177.5x8x1. Four to five minutes rest.

Belt squat: 235x10x1@7; 245x10x1@8; 255x10x1@9; 245x10x2. Four to five minutes rest.

Low incline DB bench;: 65x12x1@10; 60x12x3. Three minutes rest.

DB flys: 37.5x20x2. Three minutes rest.

Single-arm DB rows: 60x14x2@8-9 supersetted with lat pull-downs: 90x14x2@8-9. Three minutes rest.

Yesterday I put in 50 minutes on the airdyne and did 10 minutes of ab work.

[codgerus maximus]

Week 10 day 3 of hypertrophy 1, which wraps up this program. I'm planning to run hypertrophy II next, another 10-week program, but with 4 lifting days each week instead of 3.

Conventional deadlift with belt: 340x8x1@7; 355x8x1@8; 365x8x1@9; 335x8x2. Five minutes rest.

Two-count paused bench: 150x10x1@7; 157.5x10x1@8; 165x10x1@9; 157.5x10x2. Five minutes rest.

Seated DB press: 48.75x12x1@10; 43.75x12x3. Three minutes rest.

DB flys: 17.5x17x2@8-9. Three minutes rest.

DB curls: 31.25x12x3@8 supersetted with triceps press downs: 70x14x2; 70x12x1. Three minutes rest.

Yesterday: 50 minutes on the airdyne followed by 10 minutes of ab work.

[codgerus maximus]

Okay, starting a new template today: Hypertrophy 2, with 4 lifting days each week plus two GPP days.

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

Press: 100x8x1@7; 105x8x1@8; 110x8x1@9. Three to four minutes rest.

High-incline (45 degrees) DB bench: 55x12x1@10; 45x12x2@8. Three minutes rest.

DB lateral raise: 20x15x2@8-9. Three minutes rest.

DB curls: 33.75x13x2@8. Three minutes rest.

Triceps press downs: 72.5x14x2@8. Three minutes rest.

Yesterday: 45 minutes on an airdyne.