Codger's Quest

[gymdad150]

The Tempo work doesn't have to be "heavy" for it to make a difference.

I've got so many variations of Tempo work right now. I am starting to notice the changes / improvements in my Squat especially.

[codgerus maximus]

I've got so many variations of Tempo work right now. I am starting to notice the changes / improvements in my Squat especially.

I think I started to appreciate their value for the first time today. No pain while doing them and with a 5-second descent and 3 seconds in the hole I had no choice but to adhere to good form.

[codgerus maximus]

Week 5 day 3

Two-count paused squat, no belt: [email protected]; [email protected]; [email protected]; 232.5x4x2. Three to four minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected]; 197.5x5x2. Four minutes rest.

Incline DB press: 52.5 (each DB)[email protected]; [email protected]; [email protected]; 55x10x1. Three minutes rest.

[codgerus maximus]

Week 5 day 4

Two-count paused deadlift at one inch off floor, no belt: [email protected]; [email protected]; [email protected]; 347.5x4x2. Three to five minutes rest.

Two-count paused bench: [email protected]; [email protected]; [email protected]; 197.5x4x2. Three to four minutes rest.

Pendlay row: [email protected]; [email protected]; [email protected]; 155x10x1. Three minutes rest.

GPP tomorrow: arms, upper back, abs, hiit on an airdyne and a walk on the treadmill.

Weight this morning before breakfast: 181.6 pounds.

[codgerus maximus]

Week 6 day 1 on Powerlifting II template

Squat with belt: [email protected]; [email protected]; 235x5x4. Four to five minutes rest. I still notice some minor discomfort in my right leg, not pain, but not 100 percent normal.

Comp bench: [email protected]; [email protected]; 195x4x5. Three to five minutes rest.

Press, no belt: [email protected]; [email protected]; [email protected]; 101.25x8x2. Three to four minutes rest.

[codgerus maximus]

Week 6 day 2

Deadlift with belt: [email protected]; [email protected]; 352.5x5x4. Four to five minutes rest. These all felt strong. The single went up smoothly without a struggle. At my mock meet a few weeks ago 430 felt like an RPE 10.

Floor press: [email protected]; [email protected]; [email protected]; 195x6x2. Four to five minutes rest.

Squat, no belt: [email protected]; [email protected]; [email protected]; [email protected] Three minutes rest. I was planning on going much heavier with these but the first set, which I thought would be an RPE 7, caused some discomfort in my right leg, so I backed off on the weight.

[codgerus maximus]

Week 6 day 3

Two-count paused squat, no belt: [email protected]; [email protected]; [email protected]; 237.5x4x2. Three to four minutes rest. I still notice something a little off in my right leg but these weights don't aggravate it. I re-read Austin's article about pain and felt encouraged. The first thing to try, he wrote, is reducing the intensity. And that works for me in this case. No pain with today's load so I'll gradually work my way up.

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

DB incline: 53.75 (each DB)[email protected]; [email protected]; [email protected] Three minutes rest.

Yesterday I had a GPP session; 18 body-weight chins and 20 single-arm DB rows with 70 pounds in 8 minutes; 35 abmat sit-ups and 18 ab wheel rollouts in 8 minutes; 35 minutes on a treadmill, and 25 on an airdyne. It's been a while since I tried chins. Now that I weigh about 25 pounds less than I did a year ago they feel pretty easy. I think I'll focus on them in my GPP workouts for at least the next several weeks, varying the grip: pull-ups, chins, neutral grip, mixed grip...

[codgerus maximus]

Week 6 day 4

Two-count paused deadlift, one inch off floor: [email protected]; [email protected]; [email protected]; 352.5x4x2. Three to four minutes rest.

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

Pendlay row: [email protected]; [email protected]; [email protected] Three minutes rest. Wasn't sure what weight to use for 8 reps today, so my first two sets were a bit lighter than they should have been.

Not a bad week--lower volume, just in time to give my right leg a rest. Low volume next week too. Tomorrow: GPP.

[codgerus maximus]

Week 7 day 1 on the Powerlifting II template

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

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

Three-count paused bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Capped it off with an easy 25-minute treadmill walk.

[codgerus maximus]

Week 7 day 2

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

Close-grip bench: [email protected]; [email protected] Four to five minutes rest.

Squat, no belt: [email protected]; [email protected]; [email protected] Three to four minutes rest. Still going light with squats to see how my right leg holds up. So far so good.

25-minute walk on treadmill.

[gymdad150]

Right there with you Codg'.

And like you, I've got a de-load coming up. So that should help with the lowered intensities.

Hell the way the numbers are going in Erie County, they might close the gyms again for two weeks...lemons and lemonade!

[codgerus maximus]

Right there with you Codg'.

The weird thing for me is that the leg feels more or less okay with heavy deadlifts but not quite right with heavy squats. Oh, well. just have to take things slowly.

Covid numbers going up here in NM too. I saw a recent study in the British journal Nature that identified restaurants operating at full capacity as the leading source of new infections: https://www.nature.com/articles/d415...f38ba-42469003

[codgerus maximus]

Week 7 day 3

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

Touch and go bench: [email protected]; 192.5x5x4. Three to four minutes rest.

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

[codgerus maximus]

Week 7 day 4

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

Two-count paused bench: [email protected]; [email protected] Three to four minutes rest.

RDL with straps: [email protected]; [email protected]; [email protected] Two to three minutes rest. Wasn't sure how much weight to use with these since I haven't done them for a while, and I wanted to see how my still-wonky right leg would feel. Next time I think I'll start with 275 and work my way up from there.

[codgerus maximus]

Week 8 day 1 on Powerlifting II template

Squat with belt: [email protected]; [email protected]; 260x4x2. Three to four minutes rest. These felt pretty good but I'll continue to play it safe, adding weight very slowly, taking plates off when needed.

Comp bench: [email protected]; [email protected]; 211.25x3x3. Three to four minutes rest. The third rep at 225 felt close to a 10 today. Might need to drop 2.5 pounds or so next time.

3-count paused bench: [email protected]; [email protected]; [email protected]; 170x6x2. Three minutes rest.