Codger's Quest

[codgerus maximus]

Week 1 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. I saw a youtube video of Jordan doing these with 145 so I figured that doing about half his weight would be about right!

[codgerus maximus]

Week 1 day 2

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

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

DB press, myoreps, no belt: 45 (each DB)[email protected] (the "activation set"); rest 20 secs, then 45x5x1; rest another 20 sec, then 45x3x1.

[gymdad150]

Those myo reps...my, my, my!

Merry Christmas to you and Ann!

[codgerus maximus]

Those myo reps...my, my, my!

Merry Christmas to you and Ann!

And a myo-merry Christmas to you!

[codgerus maximus]

Is there any better way to spend a Christmas afternoon than deadlifting in a cold garage?

Today: week 1 day 3 on the Powerbuilding 2 template

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

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

Pendlay row: 70% e1RM for AMRAP, then a couple of 12-rep backoff sets: 175x14x1; 157.5x12x2. Two to three minutes rest.

[codgerus maximus]

Week 1 day 4

Press with belt: [email protected]; [email protected]; [email protected] Three to four minutes rest. Haven't done presses for quite a while and they felt surprisingly heavy. I'll probably go with 5 pounds less next time I do these.

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

Flat DB bench for myoreps: 70 (each DB) [email protected]; rest 20 seconds: 70x5x1; rest another 20 seconds: 70x2x1.

[johnbugay]

Hey Guys, Merry Christmas to you. What is "myo"? Does it have anything to do with the word "myokine"? And if so, can you direct me to some source that describes what that means and what it entails? Thanks!

[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.

[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]

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 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.

[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]

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!"

[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]

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.