Codger's Quest

[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 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 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.

[nickmp30]

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[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.

[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 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 4

Press with belt: [email protected]; [email protected]; [email protected]; 111.25x5x3. Three to four minutes rest.

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

DB bench, myo-reps: 65 (each DB) [email protected]; 65x5x1; 65x3x1. Twenty seconds rest.

[codgerus maximus]

Week 5 day 1 on the Power building 2 template

Squat with belt: [email protected]; [email protected]; 272.5x6x3X8. 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] Three minutes rest.

[codgerus maximus]

Week 5 day 2

Comp bench: [email protected]; [email protected]; [email protected]; 195x5x3. Four minutes rest.

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

DB press, myoreps: 43.75 (each DB) [email protected]; 43.75x4x1; 43.75x3x1. Twenty seconds rest.

[codgerus maximus]

Week 5 day 3

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

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

Pendlay row: 70% e1rm x amrap: 190x10x1; 63% e1rm x12x3 with 171.25. Three minutes rest.

[codgerus maximus]

Week 5 day 4

Press with belt: [email protected]; [email protected]; [email protected]; 116.25x5x3. Four to five minutes rest.

RDL with straps: [email protected]; [email protected]; [email protected] Four to five minutes rest.

DB bench, myoreps: 65 (each DB) x [email protected]; 65x4x1; 65x3x1. 20 seconds rest.

[codgerus maximus]

Week 6 day 1 on the Power building 2 template

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

Incline bench: [email protected]; [email protected]; [email protected] Four minutes rest.

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

[codgerus maximus]

Week 6 day 2

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

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

Press, no belt, 70% e1RM x amrap: [email protected]; 63% e1RM: 92.5x12x1; 92.5x11X1 Three minutes rest.

[gymdad150]

A lot of solid sessions here.

No drama, just good, honest work...