Codger's Quest

[codgerus maximus]

Week 3 day 2

Deadlift with belt: [email protected]; [email protected]; 375x5x4. Four to five minutes rest.

Low-incline bench: [email protected]; [email protected]; [email protected]; 155x5x2. Four to five minutes rest.

Belt squat: [email protected]; [email protected]; [email protected] Three minutes rest.

[codgerus maximus]

Week 3 day 1 on the Strength 3 template

Squat with belt: [email protected]; [email protected]; 266.25x5x4. Four to five minutes rest.

Comp bench: [email protected]; [email protected]; 193.75x4x4. Four to five minutes rest.

Press, no belt: [email protected]; [email protected]; [email protected]; 97.5x10x1. Three minutes rest.

[codgerus maximus]

Week 2 day 4

Mid-shin rack pull, no belt: [email protected]; [email protected]; [email protected]; 415x4x1. Four to five minutes rest.

Slingshot bench: [email protected]; [email protected]; [email protected]; 237.5x4x2. Four to five minutes rest.

Hip thrusts: [email protected]; [email protected]; [email protected]; 205x10x1. Three minutes rest.

[codgerus maximus]

Week 2 day 3

Squat with chains, no belt: 290 (including 80 pounds of chains) [email protected]; [email protected]; [email protected] Four minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected]; 192.5x5x2. Four minutes rest.

Incline DB bench: 55 (each DB) [email protected]; [email protected]; [email protected]; 57.5x10x1. Three minutes rest.

[codgerus maximus]

Week 2 day 2

Deadlift with belt: [email protected]; [email protected]; 372.5x5x3. Four to five minutes rest.

Low-incline bench: [email protected]; [email protected]; [email protected]; 162.5x5x1. Four to five minutes rest.

Belt squat: [email protected]; [email protected]; [email protected] Three minutes rest.

[codgerus maximus]

Week 2 day 1 on the Strength 3 template

Squat with belt: [email protected]; [email protected]; 263.75x5x3. Four minutes rest.

Comp bench: [email protected]; [email protected]; 192.5x4x3. Four minutes rest.

Press, no belt: [email protected]; [email protected]; [email protected]; 95x10x1. Three minutes rest.

Happy with today's squats. I expected 290 for 5 reps to feel like an RPE 9 but it was a solid 8.

[codgerus maximus]

I pulled singles with a couple of stronger guys, and got up to 240kg before my coach caught me...

Holy smokes, Chas! The pins must have rattled when you lowered that weight! I'm hoping to hit a 500-pound DL later this spring...it will be interesting to see if my newly scrawny self can pull it off. I think right now I could hit 485, which is my meet PR.

[gymdad150]

Week 1 day 4

Mid-shin rack pull, no belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Slingshot bench: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Hip thrusts: [email protected]; [email protected]; [email protected] Three minutes rest.

I really like Rack Pulls / Block Pulls / Big Wheel Pulls...

You can really load them up and not tax yourself too much.

I remember about two months before Chicago, I pulled singles with a couple of stronger guys, and got up to 240kg before my coach caught me...

It set the stage that allowed me to believe I could pull 227.5kg from the floor.

[codgerus maximus]

Week 1 day 4

Mid-shin rack pull, no belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Slingshot bench: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Hip thrusts: [email protected]; [email protected]; [email protected] Three minutes rest.

[codgerus maximus]

Week 1 day 3

Squat with chains, no belt: 285 (including 80 pounds of chains) [email protected]; [email protected]; [email protected] Four to five minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Incline DB bench: 57.5 (each DB) [email protected]; [email protected]; [email protected] Three minutes rest.

[codgerus maximus]

Week 1 day 2

Deadlift with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Low-incline bench: [email protected]; [email protected]; [email protected] Four minutes rest. First time doing these for a while so I'm still feeling my way into the right RPE groove.

Belt squat: [email protected]; [email protected]; [email protected] Three minutes rest. I lowered the weight on these a bit since I strained my right knee last week doing 10 reps with 280. The knee felt fine today.

[codgerus maximus]

I had been thinking about repeating the Power Building 2 template but then I thought another ten weeks would make 20 weeks away from more strength-focused training. So I decided to start the Strength 3 template today. Longer term I think I'll alternate the strength templates with the bodybuilding templates--13 weeks of strength, then 4 to 6 weeks of bodybuilding.

Today:

Squat with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Comp bench: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Press, no belt: [email protected]; [email protected]; [email protected] Three minutes rest.

[codgerus maximus]

Week 10 day 4

Press with belt: [email protected]; [email protected]; 120x4x3. Four to five minutes rest.

SLDL with straps: [email protected]; [email protected]; [email protected] Four to five minutes rest.

DB incline bench: 62.5 (each) [email protected] (amrap set); 55x12x3. Three minutes rest.

[codgerus maximus]

Glad to read that the knee issue appears to be nothing serious...phew!

Thanks, Chas. Turned out to be just some minor soreness.

Today: Week 10 day 3

Deadlift with belt: [email protected]; [email protected]; 385x5x3. Four to five minutes rest. I was hoping the single would feel like an 8 but alas...

Two-count paused bench: [email protected]; [email protected]; [email protected]; 182.5x6x3. Four to five minutes rest.

Single-arm DB row: [email protected]; [email protected] Three minutes rest.

[gymdad150]

Glad to read that the knee issue appears to be nothing serious...phew!