Codger's Quest

[codgerus maximus]

Day 2 of spring hypertrophy block

Sumo deadlift with belt: 270x8x1@7; 285x8x1@8; 300x8x1@9. Four to five minutes rest.

Touch and go bench: 170x8x1@7; 178.75x8x1@8; 187.5x8x1@9. Four minutes rest.

Belt squat: 215x12x1@7; 225x12x1@8; 240x12x1@9. Four minutes rest.

SIngle-leg leg extensions: 15x12x2@8-9. Three minutes rest.

Single-arm DB rows: 60x12x2@8. Three minutes rest.

[codgerus maximus]

Day 3 of second hypertrophy block

Safety bar squat: 115x8x1@6; 155x8x1@7; 205x8x1@9? Two to three minutes rest. Just getting used to these.

High-incline DB bench: 52.5x10x1@7; 57.5x10x1@8; 62.5x10x1@9. Three minutes rest.

Flat DB bench: 70x12x1@10; 65x12x2. Three minutes rest.

DB flys: 38.75x15x2. Three minutes rest.

DB curls: 33.75x12x2@8. Three minutes rest.

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

[gymdad150]

What are your thoughts on the SSB?

I really love it...WHEN.MY.GYM.IS.OPEN.

[codgerus maximus]

I really like it so far--surprisingly hard. I had planned to load another 50 pounds on the bar for a set of 8 but stopped at 205! I'll see how it feels next time.
Do you feel like you're starting to recover?

[gymdad150]

...
Do you feel like you're starting to recover?

Ehhhh, two steps forward, one step back...

I was able to get in a couple of miles, plus hill sprints without losing my innards yesterday - big victory.

Still developing other post radiation issues with "elimination"...

Everything I've been told, and am reading, says 3-4 weeks before the effects of radiation resolve

[codgerus maximus]

Still developing other post radiation issues with "elimination"...

Our poor bodies--all these functions we take for granted until something goes wrong. Hope you're back to normal asap.

My garage saga continues. Finished the first week of the Hypertrophy 2 program. It was a low-volume week, so a nice break from the last few weeks on Hypertrophy 1.

RDL with straps: 275x8x1@7; 287.5x8x1@8; 300x8x1@9. Three minutes rest.

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

BB shrugs: 205x12x1@7; 215x12x1@8; 225x12x1@9. Three minutes rest.

Lat pull down: 92.5x15x2@8. Three minutes rest.

Single-arm DB rows: 60x12x2@8. Three minutes rest.

[codgerus maximus]

Week 2 day 1 on Hypertrophy II

High-bar squat with belt: 225x8x1@6; 235x8x1@7; 250x8x2@8. Four to five minutes rest.

Press: 97.5x8x1@6; 102.5x8x1@7; 107.5x8x2@8. Four to five minutes rest.

High-incline (45 degrees) DB bench: 57.5x10x1@10; 47.5x12x2. Three minutes rest.

DB lateral raise: 22.5x12x2@8. Three minutes rest.

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

Triceps press-downs: 65x15x2@8. Three minutes rest.

[codgerus maximus]

Week 2 day 2

Sumo deadlift with belt: 260x8x1@6; 275x8x1@7; 290x8x2@8. Four minutes rest.

Touch and go bench: 162.5x8x1@6; 171.25x8x1@7; 180x8x2@8. Four minutes rest.

Belt squat (or as I like to call them, Jacob Marleys): 210x12x1@6; 220x12x1@7; 230x12x2@8. Three minutes rest.

Single-leg leg extensions: 15x12x2@8. Three minutes rest.

Single-arm DB rows: 60x13x2@8. Three minutes rest.

[gymdad150]

I may have asked this previously, if so please forgive a forgetful gymdad...

You gonna compete sumo or conventional?

[codgerus maximus]

I'll stick with conventional for competition. The program I'm following now has a slot for sumos once a week for the first five weeks, then switches to conventional. I feel much stronger with the conventional form.

[codgerus maximus]

Week 2 day 3 of Hypertrophy II

Safety bar squat: 175x8x1@6; 185x8x1@7; 195x8x2@8. Four minutes rest. These felt good. I think I can make steady progress on this lift.

High-incline (45 degrees) DB bench: 53.75x10x1@7; 58.75x10x1@8; 63.75x10x1@9; 58.75x10x1. Three to four minutes rest.

Flat DB bench: 70x14x1@10; 65x12x2. Three minutes rest.

DB flys: 42.5x15x2. Three minutes rest.

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

Triceps press downs: 70x13x2@8. Three minutes rest.

[codgerus maximus]

Week 2 day 4

RDL with straps: 265x8x1@6; 280x8x1@7; 295x8x2@8. Three to four minutes rest.

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

BB shrugs with straps: 200x12x1@6; 210x12x1@7; 220x12x2@8. Three minutes rest.

Lat pull downs: 100x13x2@8. Three minutes rest.

Single-arm DB rows: 60x13x2@8. Three minutes rest.

[codgerus maximus]

Week 3 day 1 of hypertrophy II

High-bar squat with belt: 225x8x1@6; 235x8x1@7; 250x8x3@8. Four to five minutes rest.

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

High-incline DB bench: 62.5x7x1@10; 50x12x2. Three minutes rest. Bit off a bit more than I could chew with that first set. Must have been tired from all the pressing. I'll drop the first set to 57.5 next week.

DB lateral raise: 22.5x13x2@8. Three minutes rest.

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

Triceps press downs: 70x15x2@8. Three minutes rest.

[codgerus maximus]

Week 3 day 2

Sumo deadlift with belt: 265x8x1@6; 280x8x1@7; 295x8x3@8. Three minutes rest.

Touch and go bench: 162.5x8x1@6; 171.25x8x1@7; 180x8x3@8-9. Three minutes rest. The first two sets at 180 felt like RPE 8s; last set felt like a 9.

Belt squat: 215x12x1@6; 225x12x1@7; 235x12x2@8. Three minutes rest.

Single-leg leg extensions: 15x15x2@8. Two and a half minutes rest.

Single-arm DB rows: 60x15x2@8. Two and a half minutes rest.

Tomorrow: some GPP or maybe yard work on my thriving weed crop (real weeds, that is, not the Mendocino county variety) plus some ab work.

[gymdad150]

...

Tomorrow: some GPP or maybe yard work on my thriving weed crop (real weeds, that is, not the Mendocino county variety) plus some ab work.

Ditchweed FTW...