Codger's Quest

[codgerus maximus]

Week 3 day 3.

Sumo deadlift with belt: [email protected]; [email protected]; [email protected] Four minutes rest.

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

45-degree incline db bench: [email protected]; [email protected] Three minutes rest.

DB lateral raise: [email protected]@8. Two to three minutes rest.

BB rows: [email protected] Three minutes rest.

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

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

8 minutes ab work: 70 second plank; 45 second plank; 20 ab mat situps; 10 abmat situps.

[codgerus maximus]

Week 3 day 2.

Touch and go bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.

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

Flat DB bench: 62.5x15x1 (amrap); 57.5x12x2. Two to three minutes rest. Next week I'll try 70 and 62.5.

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

BB rows: [email protected] Three minutes rest.

8 minutes of ab work: 70-second plank, 15 abmat situps; 45 second plank, 10 abmat situps.

[codgerus maximus]

Week 3 day 1 on the hypertrophy 1 template.

High-bar squat with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.

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

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

Single-leg leg extensions: [email protected] Two to three minutes rest.

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

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

[codgerus maximus]

I've been training with L4/L5 and L5/S1 herniation and sumos are tougher pulls for me for that reason.

Looks like you've been making excellent progress.

[Silentpadna]

Still working on my sumo form but so far I definitely prefer conventional deadlifts. I feel much tighter and connected to the ground with the conventional form. The variety is nice though and I'm hoping the sumos will improve my regular deadlifts.

I find sumos to be a little tougher too. I've been training with L4/L5 and L5/S1 herniation and sumos are tougher pulls for me for that reason. So I'm training lighter with them. The variety is going to help in the long run - but I'm not trying to progress super fast with them.

[codgerus maximus]

Wadda you think of Sumo pulls?

Still working on my sumo form but so far I definitely prefer conventional deadlifts. I feel much tighter and connected to the ground with the conventional form. The variety is nice though and I'm hoping the sumos will improve my regular deadlifts.

[gymdad150]

Wadda you think of Sumo pulls?

[codgerus maximus]

Week 2 day 3.

Sumo deadlift with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest. I'll add 10 pounds next week.

Close-grip bench: [email protected]; [email protected]; [email protected]; [email protected] Four to five minutes rest. I'll drop the top set down to 170 or 167.5 next time since 172.5 was supposed to be an RPE 9, not a 10.

45 degree incline DB bench: [email protected]; [email protected] Two to three minutes rest. I'll make the first set 52.5 next week.

DB lateral raise: [email protected]; [email protected] Two to three minutes rest.

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

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

[codgerus maximus]

Week 2 day 2.

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

Belt squats: [email protected]; [email protected]; [email protected]; [email protected] Four to five minutes rest. Still figuring out the right weight for these. I might spring for a an attachment to my rack that would let me do belt squats without my pulley system.

Flat DB bench: 60sx15x1 (amrap); [email protected] Two to three minutes rest.

DB flies: [email protected]; [email protected] I'll go up to 42.5 next time.

[codgerus maximus]

Week 2 day 1 of hypertrophy program.

High bar back squat with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.

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

RDL with straps: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Single-leg leg extensions: [email protected]; [email protected] Two to three minutes rest.

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

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

[codgerus maximus]

Here's a link for the masters' results from the liftingcast website: https://liftingcast.com/meets/m5z582...lovmjy/results

[gymdad150]

Waiting for the results to show up on the USAPL website.

I love to parse the field.

[codgerus maximus]

Day 3 of the hypertrophy 1 template.

Sumo deadlift with belt: [email protected]?; [email protected]? [email protected]? 5 minutes rest. First time doing these so I'm not quite sure what the right load should be. I'll add 10 pounds next time.

Close-grip bench: [email protected]; [email protected]; [email protected] Five minutes rest.

Incline bench, about 45 degrees: [email protected]? [email protected]?; [email protected]? Trying to find the right load for these too. The first set was supposed to be AMRAP at about 70% of my e1RM. I'll start with 95 next tine.

DB lateral raise: [email protected] or 9. Two to three minutes rest.

DB curls: 32.5 (each) [email protected] Two to three minutes rest.

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

[codgerus maximus]

Day 2 on the hypertrophy template.

Touch and go bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Belt squat with pulley system on my rack: [email protected]; [email protected]; [email protected] Three to four minutes rest. My first serious attempt to do these so I'll probably repeat the same weight next week. The tricky thing about doing them with my pulley set up is that I have to brace myself so the pulley doesn't drag me forward. Other than that the movement feels pretty good, and I can get to below parallel.

DB bench AMRAP: [email protected]; [email protected]; [email protected] Two to three minutes rest. First time doing these. I think I'll try 60 pounds dumbbells for the first set next week and 55 pounds for the next two sets.

DB flies: [email protected] Two to three minutes rest. First time with these as well. I'll stick with the same weight next week and add more reps.

[codgerus maximus]

Started the BBM Hypertrophy 1 template today.

High bar squat with belt: [email protected]; [email protected]; [email protected] Five minutes rest. First time I've tried high bar squats, and I like them. Much easier on my back than low bar.

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

RDL with straps: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Leg extensions, single leg standing with my Spud Inc pulley system: [email protected] Two to three minutes rest. I tried loading 50 pounds on the pulley and couldn't budge it! Dropped the weight to 25 pounds and still no go. Finally settled on 10 pounds!

DB curls: 32.5 (each) [email protected] 2.5 minutes rest.

Triceps press downs: [email protected] 2.5 minutes rest.