Codger's Quest

[codgerus maximus]

Ditchweed FTW...

It's going to be a grueling morning...weeds, ants, heat...maybe I'll skip the airdyne.

[codgerus maximus]

Week 3 day 3

Safety bar squat: 180x8x1@6; 190x8x1@7; 200x8x3@8. Three to four minutes rest. I think I can start ramping these up pretty quickly.

High-incline DB bench: 53.75x10x1@7; 58.75x10x1@8; 63.75x10x1@9; 58.75x10x1. Three minutes rest.

Flat DB bench: 72.5x11x1@10 (amrap); 67.5x12x2. Three minutes rest.

DB flys: 45x15x2@8. Three minutes rest.

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

Triceps press downs: 72.5x13x2@8. Three minutes rest.

Feeling a little DOMS from yesterday's weed work--two hours under the New Mexico sun....

[codgerus maximus]

Week 3 day 4

RDL with straps: 275x8x1@6; 290x8x1@7; 305x8x3@8. Three minutes rest.

Close-grip bench: 153.75x10x1@7; 161.25x10x1@8; 168.75x9x1@10; 160x10x1. Missed the last rep on the third set. First time I've failed a rep in a while. Think I'll drop down a pound or two next week. Four to five minutes rest.

BB shrug: 205x12x1@6; 215x12x1@7; 225x12x2@8. Two to three minutes rest.

Lat pull down: 100x15x2@8-9. Two to three minutes rest.

Single-arm DB rows: 60x15x1@8-9; 60x14x1@9. Two to three minutes rest.

I weigh about 187 now first thing in the morning before eating. If I compete in 2021 I might aim for the 83 kg weight class.

[gymdad150]

83kg huh?

Taking on Superman in the 93's not your cup of tea?

Actually, with the way my body is responding to everything it's been through, and what I know of other peoples experience's, I may end up in the 105's. Like 94/95kg...

I'm a lot more competitive there

[codgerus maximus]

Taking on Superman in the 93's not your cup of tea?

Sadly I don't think a 600-pound squat will ever be in the cards for me, not to mention his bench and deadlift. I was checking out the top three 83-kg masters 3 lifters from the 2019 raw nationals and their lifts are very impressive--500+ deads, 400+ squats. Maybe I have a slight chance of getting close to that territory....

[codgerus maximus]

Week 4 day 1 of hypertrophy II

High-bar squat with belt: 227.5x8x1@6; 237.5x8x1@7; 252.5x8x3@8. Three to four minutes rest. Had to readjust my lever belt today to fit for my shrinking waist.

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

High-incline (45 degrees) DB bench: 57.5x9x1@10; 47.5x12x3. Three minutes rest. Next week I'll drop the first set to 52.5 so I can complete more reps.

DB lateral raise: 22.5x12x3@8-9. Three minutes rest.

DB curls: 33.75x12x3@8 supersetted with triceps press downs: 72.5x12x3@8-9. Three minutes rest between supersets.

[codgerus maximus]

Week 4 day 2

Sumo deadlift with belt: 270x8x1@6; 285x8x1@7; 300x8x3@8. Three to four minutes rest.

Touch and go bench: 163.75x8x1@7; 172.5x8x1@8; [email protected]; 172.5x8x2. Four to five minutes rest.

Belt squat: 220x12x1@6; 230x12x1@7; 240x12x3@8. Three minutes rest.

Single-leg leg extension: 17.5x12x2@8. Three minutes rest.

Single-arm DB row: 60x12x3@8. Three minutes rest.

[codgerus maximus]

Some belated posting:

Friday's workout: Week 4 day 3 of hypertrophy II template:

Safety bar squat: 190x8x1@6; 200x8x1@7; 210x8x3@8. Three minutes rest.

High-incline DB bench: 52.5 (each) x10x1@7; 57.5x10x1@8; 62.5x10x1@9; 57.5x10x2. Four minutes rest.

Flat DB bench: 72.5 (each) x 12x1@10; 65x12x3. Three minutes rest.

DB flys: 47.5x12x2. Two to three minutes rest.

DB curls: 33.75x12x3@8 supersetted with triceps press downs: 72.5x12x3@8. Three minutes rest between supersets.

8 minutes abs.

Yesterday: Day 4

RDL: 285x8x1@6; 300x8x1@7; 315x8x3@8. Three to four minutes rest.

CG bench: 152.5x10x1@7; 160x10x1@8; 165x10x1@9; 155x10x2. Three to five minutes rest. These felt hard today, maybe because I spent 2 days assembling and pushing around a heavy treadmill. What a chore. Now it's up and running though, with some fun features: runs or walks on various trails around the world displayed on the monitor.

BB shrug: 210x12x1@6; 220x12x1@7; 230x12x3@8. Three minutes rest.

Lat pull downs: 105x12x2@8. Three minutes rest.

Single arm DB rows: 60x12x3@8. Three minutes rest.

Later on today I'll do 20 minutes of HIIT on the airdyne ,plus some ab work.

[codgerus maximus]

Week 5 day 1 of hypertrophy II

High-bar squat with belt: 227.5x8x1@6; 237.5x8x1@7; 252.5x8x1@8; 240x8x2. Three to four minutes rest.

Press: 98.75x8x1@7; 103.75x8x1@8; 108.75x98x1@9; 103.75x8x1. Three to four minutes rest.

High incline DB bench: 52.5x12x1@10; 47.5x12x3. Three minutes rest.

DB lateral raise: 22.5x15x3@8-9. Three minutes rest.

DB curls; 33.75x13x3@8 supersetted with triceps press downs: 72.5x13x3@8. Three minutes rest.

[gymdad150]

Mr Cardio...

[codgerus maximus]

Mr Cardio...

...and now we've got the dreadmill up and running, so look out! (Putting that thing together was a workout in itself...)

[codgerus maximus]

Week 5 day 2

Sumo deadlift with belt: 290x8x1@7; 305x8x1@8; 320x8x1@9; 295x8x2. Three to five minutes rest.

Touch and go bench: 165x8x1@7; 173.75x8x1@8; 182.5x8x1@9; 171.25x8x2. Three to five minutes rest.

Belt squat: 225x12x1@6; 235x12x1@7; 245x12x3@8. Three minutes rest.

SIngle-leg leg extensions: 17.5x15x2@8-9. Three minutes rest.

Single-arm DB rows: 60x15x3@8. Three minutes rest.

[codgerus maximus]

Week 5 day 3

Safety-bar squat: 205x8x1@7; 215x8x1@8; 225x8x1@9; 207.5x8x2. Three to four minutes rest.

High-incline DB bench: 52.5x10x1@7; 57.5x10x1@8; 62.5x10x1@9; 57.5x10x2. Three to four minutes rest.

DB bench, flat: 72.5x11x1@10; 65x12x3@8. Three minutes rest.

DB flys: 47.5x12x2@8-9. Three minutes rest.

DB curls: 33.75x13x3@8 supersetted with triceps press-downs: 72.5x13x3@8. Three minutes rest between supersets.

[codgerus maximus]

Week 5 day 4, halfway point in the Hypertrophy II template. The guns are engorged!

RDL with straps: 300x8x1@7; 315x8x1@8; 330x8x1@9; 295x8x2. Three to four minutes rest.

Close-grip bench: 147.5x10x1@7; 155x10x1@8; 162.5x10x1@9; 155x10x2. Three to four minutes rest.

BB shrug: 210x12x1@6; 220x12x1@7; 230x12x3@8. Two to three minutes rest.

Lat pull down: 105x15x2@8-9. Three minutes rest.

Single-arm DB row: 60x15x3@8-9. Three minutes rest.

Tomorrow: 20 minutes of HIIT on the airdyne and 9 minutes of ab work.

[codgerus maximus]

Week 6 day 1 of hypertrophy II template

Low-bar squat with belt: 250x8x1@7; 262.5x8x1@8; 275x8x1@9. Four to five minutes rest.

High-incline BB bench: 115x8x1@7; 120x8x1@7; 125x8x1@9.

Seated DB press: 47.5x13x1@10; 42.5x12x2. Three minutes rest.

Seated cable row: 115x12x2@8. Three minutes rest.

DB curls: 35x12x3@8. Three minutes rest.

Triceps press downs: 75x12x3@8. Three minutes rest.