Codger's Quest

[codgerus maximus]

Week 2 day 3

Squat with chains, no belt: 290 (including 80 pounds of chains) [email protected]; [email protected]; [email protected] Four minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected]; 192.5x5x2. Four minutes rest.

Incline DB bench: 55 (each DB) [email protected]; [email protected]; [email protected]; 57.5x10x1. Three minutes rest.

[codgerus maximus]

Week 2 day 4

Mid-shin rack pull, no belt: [email protected]; [email protected]; [email protected]; 415x4x1. Four to five minutes rest.

Slingshot bench: [email protected]; [email protected]; [email protected]; 237.5x4x2. Four to five minutes rest.

Hip thrusts: [email protected]; [email protected]; [email protected]; 205x10x1. Three minutes rest.

[codgerus maximus]

Week 3 day 1 on the Strength 3 template

Squat with belt: [email protected]; [email protected]; 266.25x5x4. Four to five minutes rest.

Comp bench: [email protected]; [email protected]; 193.75x4x4. Four to five minutes rest.

Press, no belt: [email protected]; [email protected]; [email protected]; 97.5x10x1. Three minutes rest.

[codgerus maximus]

Week 3 day 2

Deadlift with belt: [email protected]; [email protected]; 375x5x4. Four to five minutes rest.

Low-incline bench: [email protected]; [email protected]; [email protected]; 155x5x2. Four to five minutes rest.

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

[codgerus maximus]

Week 3 day 3

Squat with chains, no belt: 295 (including 80 pounds of chains) [email protected]; [email protected]; [email protected]; 300x4x2. Four to five minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected]; 195x5x2. Four to five minutes rest.

Incline DB bench: 56.25 (each) [email protected]; [email protected]; [email protected]; 58.75x10x1. Three minutes rest.

[codgerus maximus]

Week 3 day 4

Mid-shin rack pull, no belt: [email protected]; [email protected]; [email protected]; 417.5x4x2. Four to five minutes rest.

Slingshot bench: [email protected]; [email protected]; [email protected]; 240x4x3. Four to five minutes rest.

Hip thrusts: [email protected]; [email protected]; [email protected]; 210x10x1. Three minutes rest.

GPP tomorrow: BB row, BB curls, dips, abs, plus a walk/hike in the desert if the winds calm down. Otherwise it's the treadmill.

[codgerus maximus]

Week 4 day 1 on the Strength 3 template

Squat with belt: [email protected]; [email protected]; 268.75x5x5. Four to five minutes rest. Phew, 31 total work reps. I hope all this volume pays off.

Comp bench: [email protected]; [email protected]; 195x5x4. Four to five minutes rest.

Press, no belt: [email protected]; [email protected]; [email protected]; 97.5x10x1. Three minutes rest.

[gymdad150]

Indeed that is a goodly amount of volume.

How has it left you feeling? It certainly looks like it's working well for you, even at your lower body weight.

[codgerus maximus]

How has it left you feeling? It certainly looks like it's working well for you, even at your lower body weight.

So far so good, though the volume just ramped up over the last couple of weeks. It will be interesting to see how I feel a couple of weeks from now. This morning I weighed 177 even.

[codgerus maximus]

Week 4 day 2

Deadlift with belt: [email protected]; [email protected]; 377.5x5x5. Five minutes rest. More volume!

Low-incline bench: [email protected]; [email protected]; [email protected]; 157.5x5x3. Three to four minutes rest.

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

[codgerus maximus]

Week 4 day 3

Squat with chains, no belt: 297.5 (incl. 80 pounds of chains) [email protected]; [email protected]; [email protected]; 302.5x4x2. Four to five minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected]; 197.5x5x3. Four to five minutes rest.

Incline DB Bench: 56.25 (each DB) [email protected]; [email protected]; [email protected]; 58.75x10x1. Three minutes rest.

[codgerus maximus]

Week 4 day 4

Mid-shin rack pull, no belt: [email protected]; [email protected]; [email protected]; 422.5x4x2. Four to five minutes rest.

Slingshot bench, touch and go: [email protected]; [email protected]; [email protected]; 242.5x4x3. Four to five minutes rest.

Hip thrusts: [email protected]; [email protected]; [email protected]; 215x10x2. Three minutes rest.

[codgerus maximus]

Week 5 day 1 on the Strength 3 template

Squat with belt: [email protected]; [email protected]; 271.25x5x5. Five minutes rest.

Comp bench: [email protected]; [email protected]; 196.25x4x5. Three to five minutes rest.

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

[codgerus maximus]

Week 5 day 2

Deadlift with belt: [email protected]; [email protected]; 380x5x5. Five minutes rest.

Two-count paused bench: [email protected]; [email protected]; [email protected]; 192.5x4x2. Three to four minutes rest. Haven't done these for a while so I was feeling my way into the right RPE range, which was supposed to be 7, 8, and 9 today. I think next week 205 or 207.5 should be about right for RPE 9 at 4 reps.

3-0-3 tempo squat, no belt: [email protected]; [email protected]; [email protected] Three minutes rest.

I broke 1,000 for the first time in a while with my three RPE 8 singles this week, a total of 1012.5

[gymdad150]

Week 5 day 2
...

I broke 1,000 for the first time in a while with my three RPE 8 singles this week, a total of 1012.5

What a nice place to be...