Codger's Quest

[codgerus maximus]

Decided to switch things up a bit and try the BBM Bodybuilding template. I've been doing nothing but powerlifting templates for a long time now and feel a bit burned out; more often than not I haven't been looking forward to training. I skipped my last two workouts just to give my body a rest.

Today's workout:

High bar squat, no belt: 185x10x1@6; 190x10x1@7; 197.5x10x1@8. Three minutes rest.

Belt squat: 235x10x1@6; 242.5x10x1@7; 252.5x10x1@8. Three minutes rest.

Single-leg extension: 10x12x1@6; 12.5x12x1@7; 15x12x1@8. Two minutes rest. Minuscule weight but the non-existent leverage with my jury-rigged cable and pulley system makes these pretty tough.

Seated BB calf raise: 185x12x1@5; 195x12x1@6; 205x12x1@7. Two minutes rest. First time doing these. Judging from today's workout I think 215 for 12 might be about an RPE 8.

[codgerus maximus]

Week 4 day 2

Deadlift with belt: 332.5x6x1@7; 355x6x1@8; 377.5x6x1@9. Three to four minutes rest.

Incline bench: [email protected] I had to quit the session. I felt like I was coming down with something last night and it suddenly hit me in the middle of the workout--just too tired to finish. The first incline set was supposed to be [email protected] by sets at RPE 8 and 9, and then three sets of Bulgarian Split squats. I might need to rest for a few days.

[codgerus maximus]

Week 4 day 1 on the RTS powerbuilding template

Squat with belt: 230x6x1@7; [email protected]; [email protected]. Two to three minutes rest.

Comp bench: 162.5x6x1@7; 173.75x6x1@8; 186.25x6x1@9. Two to three minutes rest.

DB bench: 142.5 (total weight) x12x1@10 (amrap set); 127.5x12x2. Two to three minutes rest.

Weight holding steady at about 177 first thing in the morning.

[codgerus maximus]

Week 3 day 4

Deadlift with chains, no belt: 390 (including 35 pounds of chains) x4x1@7; 340 (incl. chains) x5x4. 90 seconds rest. First time trying deadlifts with chains. I think I could add another 20 pounds.

Touch and go bench: 213.75x1x1@8; 197.5x2x5. 40 seconds rest.

Good mornings: 141.25x10x1@6; 152.5x10x1@7; 166.25x10x2@8. Two minutes rest.

[codgerus maximus]

Week 3 day 3 on the RTS powerbuilding template

High-bar squat, no belt: 265x4x1@8; 221.25x5x6. 60 to 70 seconds rest.

Two-count paused bench: 202.5x4x1@10; 165x5x6; Two minutes rest. The set of four was supposed to be an RPE 8. Based on how my last warm-up set at 190 felt I probably should have gone with 197.5 instead of 202.5

Feet-up bench: 150x10x1 (amrap); 130x12x3; 130x11x1. Two to three minutes rest. I was hoping to hit 12 reps for the first set but could only manage 10. Missed the 12th rep on the last drop set. 91 total bench reps today--probably the most I've ever done.