Codger's Quest

[codgerus maximus]

A lot of solid sessions here.

No drama, just good, honest work...

Thanks, Chas. I'm enjoying this template--a mix of high-rep bodybuilding and lower-rep powerlifting. After this I'm planning to start another BBM strenght-focused template.

[codgerus maximus]

Week 6 day 3

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

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

Single-arm DB row: [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 6 day 4

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

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

DB incline bench: 70 % e1RM x amrap: 62.5 (each DB) [email protected]; 63% e1RMx12x2 with 55 (each DB)

[codgerus maximus]

Week 7 day 1 on the Power Building 2 template

Squat with belt: [email protected]; [email protected]; 260x5x2. Four minutes rest.

Incline bench: [email protected]; [email protected]; [email protected]; 127.5x8x1. Four minutes rest.

Belt squat: [email protected]; [email protected]; [email protected] I'll add 10 pounds to these next time. Today's sets were supposed to be at RPE 6, 7, & 8 but I overestimated the difficulty.

[codgerus maximus]

Yesterday: Week 7 day 2

Comp bench: [email protected]; [email protected]; 200x4x2. Four minutes rest.

Two-count paused squat: [email protected]; [email protected]@7; [email protected]; 215x8x1. Four minutes rest.

Press, no belt: 70% e1RM x amrap: [email protected]; 63% e1RM: 85x12x2; 85x11x1. Three minutes rest.

Some GPP later today: BB rows, BB cuirls, weighted dips, ab work, and a walk.

[codgerus maximus]

Week 7 day 3

Deadlift with belt: [email protected]; [email protected]; 377.5x5x2. Four to five minutes rest. These felt strong today. I think I can go up 5 pounds next week.

Two-count paused bench: [email protected]; [email protected]; [email protected]; 178.75x6x2. Four minutes rest.

Single-arm DB row: [email protected]; [email protected] Three minutes rest.

My weight is between 177 and 178 now first thing in the morning, which puts me in the 83 kg class with about 5 pounds to spare. I'm about 15 pounds lighter than I was for my last meet in February 2020.

[codgerus maximus]

Week 7 day 4

Press with belt: [email protected]; [email protected]; 120x4x2. Three to four minutes rest.

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

DB incline bench: 62.5 (each DB) [email protected] (amrap); 55x12x3. Three minutes rest.

[codgerus maximus]

Week 8 day 1 on the Power building 2 template

Squat with belt: [email protected]; [email protected]; 262.5x5x2. Three to four minutes rest.

Incline BB bench: [email protected]; [email protected]; [email protected]; 127.5x8x2. Three to four minutes rest.

Belt squat: [email protected]; [email protected]; [email protected] Two to three minutes rest. I think I'll add 15 pounds to these next week.

[codgerus maximus]

Week 8 day 2

Comp bench: [email protected]; [email protected]; 202.25x4x3. Three to four minutes rest.

Two-count paused squat: [email protected]; [email protected]; [email protected]; 218.75x8x2. Three to five minutes rest.

Press, no belt: [email protected] (amrap); 87.5x12x2; 87.5x10x1. Three minutes rest.

[gymdad150]

That weight cut, and being able to maintain your strength is impressive Tim.

We've got a couple of folks in my gym who have been working on weight cuts. and have seen their numbers fall by about 10% across the board.

John LaFlamme look out...

[codgerus maximus]

That weight cut, and being able to maintain your strength is impressive Tim.

We've got a couple of folks in my gym who have been working on weight cuts. and have seen their numbers fall by about 10% across the board.

John LaFlamme look out...

Thanks, Chas! I guess I was carrying a lot of useless weight. I feel much better at this weight (177-178). More stamina; some persistent hip aches seem to have disappeared. And I really like the template I'm working on now--powerbuilding 2. I think I'll repeat it. My lifts have improved a bit and I'm not experiencing the assorted strains and and soreness that often crop up (knock on dense noggin) when I'm following a more strength-focused program.

[codgerus maximus]

Week 8 day 3

Deadlift with belt: [email protected]; [email protected]; 382.5x5x2. Four to five minutes rest.

Two-count paused bench: [email protected]; [email protected]; [email protected]; 180x6x2. Four to five minutes rest.

Single-arm DB row: [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 8 day 4

Press with belt: [email protected]; [email protected]; 121.25x4x3. Four to five minutes rest.

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

DB incline bench: 62.5 (each DB) x [email protected] (amrap set); 55x12x3. Three minutes rest.

[codgerus maximus]

Week 9 day 1 on the Power building 2 template

Squat with belt: [email protected]; [email protected]; 265x5x3. Four minutes rest.

Incline bench: [email protected]; [email protected]; [email protected]; 125x8x3. Four minutes rest.

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

Sunday I did some GPP: lat pull-downs, supersets of BB curls and weighted dips; ab work, and an hour-long hike on a snowy high-desert trail.

[codgerus maximus]

Week 9 day 2

Comp bench: [email protected]; [email protected]; 196.25x4x3. Four to five minutes rest.

Two-count paused squat, no belt: [email protected]; [email protected]; [email protected]; 220x8x2. Four to five minutes rest.

Press, no belt: [email protected] (amrap set); 87.5x12x3. Slight improvement over last week, when I could only finish 10 reps for the third set.