Originally posted by gymdad150
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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.
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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)
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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.
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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.
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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.
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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.Last edited by codgerus maximus; 02-08-2021, 06:17 PM.
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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.
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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.
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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...
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Originally posted by gymdad150 View PostThat 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.... 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.
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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.
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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.
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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.
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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.
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