Codger's Quest

[codgerus maximus]

Week 4 day 3

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

Touch and go bench: [email protected]; [email protected]; [email protected]; [email protected] Four to five minutes rest. Last rep of the last set was tough to lock out.

Pendlay row: 70% e1RM x amrap: [email protected] Then three sets of twelve at 63% e1RM: 171.25x12x3. Three minutes rest.

[codgerus maximus]

Week 4 day 2

Comp bench: [email protected]; [email protected]; [email protected]; 195x5x3. Three to five minutes rest.

SSB, no belt: [email protected]; [email protected]; [email protected] Three to five minutes rest.

DB press, myoreps: 42.5 (each DB)[email protected]; then 5 reps, 4, 4, 4, and 3, separated by 20-second rests.

[codgerus maximus]

Week 4 day 1 on the Powerbuilding 2 template

Squat with belt: [email protected]; [email protected]; [email protected] Three to four minutes rest.

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

BB split squat: [email protected]; [email protected]; [email protected] Two to three minutes rest.

[nickmp30]

check this out it will help you with your gesture http://adfoc.us/5759501

[codgerus maximus]

Week 3 day 4

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

RDL with straps: [email protected]; [email protected]; [email protected] Three to four minutes rest.

DB bench, myoreps with 65-pound dumbbells: [email protected], then 5 reps, 4, and 3 with 20 second rests.

[codgerus maximus]

Week 3 day 3

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

Touch and go bench: [email protected]; [email protected]; [email protected] The last set bordered on RPE 9.

Pendlay row, 70% e!RM x amrap: [email protected]; Then two sets at 63% e1RM: 171.25x12x2. Three minutes rest.

[codgerus maximus]

Week 3 day 2

Comp bench: [email protected]; [email protected]; [email protected]; [email protected] Three to four minutes rest. Surprised that I failed on the 5th rep of the last set. I think I'll take 5 pounds off the bar for my next comp bench workout.

SSB, no belt: [email protected]; [email protected]; [email protected] Three to five minutes rest. These felt brutal today.

DB press, myoreps: 42.5 (each DB) [email protected]; then 5 reps, 4, 4, and 3 separated by 20 seconds, so 30 total reps within a couple of minutes.

[codgerus maximus]

Week 3 Day 1 on the Powerbuilding 2 template

Squat with belt: [email protected]; [email protected]; [email protected] Three to four minutes rest.

CG incline bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.

BB split squat: [email protected]? [email protected]? [email protected]? Two to three minutes rest. I can't really judge the RPEs for these high-rep sets. I feel strong enough to work with heavier loads but after four sets of 12 reps with even these light loads I'm pretty winded.

[codgerus maximus]

Week 2 day 4

Press (I was supposed to wear a belt but forgot): [email protected]; [email protected]; [email protected] Three minutes rest.

RDL with straps: [email protected]; [email protected]; [email protected] Three minutes rest.

DB flat bench, myoreps with 65 pound DBs: [email protected]; then 5, 4, and 3 reps with 20 seconds rest between sets.

[codgerus maximus]

As it turns out, it doesn't seem to be the "myo" I was looking for.

And here I was thinking that "myo" came from "Me-o my-o. these reps are hard!"

[johnbugay]

Merry Christmas to you too, John. I don't know the origin of "myo" but here's a good Barbell Medicine page about myo-reps and how to use them in your training: https://www.barbellmedicine.com/blog/myo-reps/
A lot of the BB medicine templates use them, and the templates include instructions on how to use them.

Thanks Codger. Thanks for your note and the link. As it turns out, it doesn't seem to be the "myo" I was looking for.

A couple of weeks ago, I came across this article, which I may post for the docs to see::

https://academic.oup.com/edrv/article/41/4/594/5835999

It discusses the role of a recently (last 10 years or so) discovered class of "signaling" substances called "myokines" -- from the article: "During the past couple of decades, it has been apparent that skeletal muscle works as an endocrine organ, which can produce and secrete hundreds of myokines that exert their effects in either autocrine, paracrine, or endocrine manners. Recent advances show that skeletal muscle produces myokines in response to exercise, which allow for crosstalk between the muscle and other organs, including brain, adipose tissue, bone, liver, gut, pancreas, vascular bed, and skin, as well as communication within the muscle itself."

Bottom line:: working out not only fixes your muscles, but everything else in our bodies too!

[codgerus maximus]

Week 2 day 3

Deadlift with belt: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected] (last set was an RPE 10 so I might drop a few pound next week). Three to four minutes rest.

Pendlay row, amrap at 70% e1RM: 190x11x1. Then 63% e1RMx12x2 with 171.25. Three minutes rest.

[codgerus maximus]

Week 2 day 2

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

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

DB press, myo-reps: 42.5x14x1; rest 20 seconds: 42.5x5x1; rest 20 seconds: 42.5x3x1.

[codgerus maximus]

Week 2 day 1 on the Powerbuilding 2 template

Squat with belt: [email protected]; [email protected]; [email protected] Three to four minutes rest.

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

BB split squat: 45x12x1; 60x12x1; 75x12x2. Two to three minutes rest.

[codgerus maximus]

Merry Christmas to you too, John. I don't know the origin of "myo" but here's a good Barbell Medicine page about myo-reps and how to use them in your training: https://www.barbellmedicine.com/blog/myo-reps/
A lot of the BB medicine templates use them, and the templates include instructions on how to use them.