Codger's Quest

[codgerus maximus]

Week 6 day 2

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

Two-count paused squat: [email protected]; [email protected]; [email protected]; 225x5x3. Four to five minutes rest.

Press: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Upper back work, amrap in 8 minutes: Single-arm DB row: 27 total reps with 65 pounds; lat pull down: 23 total reps with 110 pounds.

[codgerus maximus]

Week 6 day 3

Deadlift with belt: [email protected]; [email protected]; 375x5x3. Four to five minutes rest.

Two-count paused bench: [email protected]; [email protected]; [email protected]; 185x5x3. Four to five minutes rest.

Squat, no belt: [email protected]; [email protected]; [email protected] Three minutes rest. I thought 230 would be an RPE 6 today, and was planning on working up to 3 sets of 8 with 250 but when I got to 230 after my warmups the bar felt heavier than expected...

DB curl: [email protected] Three minutes rest.

Triceps press down: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 7 day 1 on the Strength 1 template. I was pleasantly surprised to see that this is a low volume week, except for the arm work at the end.

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

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

Two-count paused deadlift at one inch off floor: [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB curl: [email protected] Two to three minutes rest.

Triceps press down: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 7 day 2

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

Two-count paused squat, no belt: [email protected]; [email protected] Four minutes rest.

Close-grip floor press: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Upper back work, AMRAP in 9 minutes: Single-arm DB rows with 65 pounds: 32 total reps; Lat pull down with 110: 30 total reps.

[codgerus maximus]

Week 7 day 3

Deadlift with belt: [email protected]; [email protected] Four minutes rest. These felt heavy today. The first set was supposed to be at RPE8. I might take off 10 or 20 pounds next week.

Two-count paused bench: [email protected]; [email protected] Four minutes rest.

Squat, no belt: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Upper back work, amrap in 9 minutes: Single-arm DB rows with 65 pounds: 34 total reps; lat pull down with 110 pounds: 25 total reps.

[codgerus maximus]

Week 8 day 1 on the Strength 1 template.

Squat with belt: [email protected]; [email protected]; 275x4x2. Four minutes rest.

Touch and go bench: [email protected]; 185x5x4. Four minutes rest.

Two-count paused deadlift, one inch off floor, no belt: [email protected]; [email protected]; [email protected]; 320x4x1. Three minutes rest.

Normally I would have done 5 sets of DB curls and triceps press downs at the end of the workout but it was getting pretty warm in the garage so I'll save them for tomorrow morning's GPP workout.

[codgerus maximus]

Week 8 day 2

Comp bench: [email protected]; [email protected]; [email protected] Four to five minutes rest. I misread the instructions for the last 3 sets. I should have had about 205 on the bar.

Two-count paused squat, no belt: [email protected]; [email protected]; 240x4x2. Four minutes rest.

Wide-grip bench: [email protected]; [email protected]; [email protected] Three minutes rest.

Upper back work, amrap in 9 minutes: Single-arm DB row with 65: 35 total reps; lat pull down with 110: 29 total reps.

[codgerus maximus]

Week 8 day 3

Deadlift with belt: [email protected]; [email protected]; 375x4x2. Four minutes rest.

Two-count paused bench: [email protected]; [email protected]; 192.5x4x2. Four minutes rest.

Squat, no belt: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Tomorrow I'll do some GPP: HIIT on an airdyne, some upper back and abs work, and a moderate treadmill walk.

[gymdad150]

Looks like it was a better Deadlift day today.

[codgerus maximus]

Looks like it was a better Deadlift day today.

They're still feeling kind of heavy. I'll probably repeat the same weight next week to see if it feels like a solid RPE 8. Squats seem to be progressing slowly too. Maybe it's the heat.

[codgerus maximus]

Week 9 day 1 on the Strength 1 template

Squat with belt: [email protected]; [email protected]; 275x4x3. Four minutes rest.

Touch and go bench: [email protected]; 186.25x5x5. Four minutes rest.

Two-inch deficit deadlift: [email protected]; [email protected]; [email protected]; 310x4x1. Three to four minutes rest.

Squats felt strong today for the first time in a long while. Guess it's taking the old body some time to get used to heavy sets again.

[codgerus maximus]

Week 9 day 2

Comp bench: [email protected]; [email protected]; 207.5x3x4. Four minutes rest.

Pin squat, no belt: [email protected]; [email protected]; 265x4x2. Four minutes rest.

Close-grip floor press: [email protected]; [email protected]; [email protected]; [email protected] Three minutes rest. Missed the last rep of the last set. The last three sets were all supposed to be at RPE 8 so I overshot a bit today.

Upper back work, amrap in 7 minutes. Single arm DB row with 70 pounds 22 total reps; lat pull down with 110 pounds: 22 total reps.

[codgerus maximus]

Week 9 day 3

Deadlift with belt: [email protected]; [email protected]; 375x4x3. Four to five minutes rest.

Pin bench: [email protected]; [email protected]; 200x4x3. Four to five minutes rest.

Two-count squat, no belt: [email protected]; [email protected] Three minutes rest. Misjudged the weight on these. I looked at last week's workout, mistakenly thinking that it was a paused squat when in fact it was a regular, unbelted squat, so I loaded too much on the bar for these paused squats. Called it a day after two sets. I was supposed to do sets of 6 at RPE 6, 7, and 8.

Did some GPP yesterday--an hour of walking on a treadmill, plus DB rows, lat pull downs, and abs.

[codgerus maximus]

Week 10 day 1 on the Strength 1 template

Squat with belt: [email protected]; [email protected]; 277.5x4x3. Four to five minutes rest.

Touch and go bench: [email protected]; [email protected]; 213.75x3x2. Four to five minutes rest.

Two-inch deficit deadlift, no belt: [email protected]; [email protected]; [email protected]; 315x4x2. Three to four minutes rest.

[codgerus maximus]

Week 10 day 2

Comp bench: [email protected]; [email protected]; 197.5x4x1; 210x3x2; 220x2x2. Three to four minutes rest.

Pin squat, no belt: [email protected]; [email protected]; 270x3x2. Three to four minutes rest.

Wide-grip bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Upper back work, amrap in 7 minutes. Single-arm DB row: 22 reps with 70 pounds: lat pull down: 22 reps with 110 pounds.