Codger's Quest

[codgerus maximus]

First official day on the RTS 7-week hypertrophy template

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

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

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

The RTS website has a great (and free) app for logging workouts. The app lets you track pretty much every aspect of a workout you can think of with just about any piece of equipment you could name. It also lets you track your fatigue and recommends adjustments to your workout based on your input. And it tracks your progress in the competition lifts and gives you a Wilks score. Pretty sweet.

[gymdad150]

Sounds like fun.

Get's you re-engaged with the process.

[codgerus maximus]

RTS hypertrophy day 2

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

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

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

[codgerus maximus]

Week 1 day 3

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

Bulgarian split squat with dumbbells: [email protected]; [email protected]; [email protected] Three to four minutes rest.

T-bar row: [email protected]; [email protected]; [email protected] Three to four minutes rest.

[codgerus maximus]

Week 2 Day 1 on RTS Hypertrophy program

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

Comp bench: [email protected]; [email protected]; [email protected] sixth rep. Four to five minutes rest.

Landmine press: 27 pounds on one end of Olypmic bar [email protected]; [email protected]; [email protected]; 32x12x1. Two to three minutes rest.

Squats felt strong today but the bench felt heavy--knew from the first set that my target weight of 206.25 for 6 wasn't in the cards but I was surprised to fail at 202.5, which I did last week for 6 at RPE 9. Go figure.

The third exercise today was supposed to be weighted dips but my shoulders started complaining with the very first rep so I stopped and switched to the landmine press instead, which felt really good. I hadn't done them before--glad I picked up the landmine a couple of weeks ago.

[codgerus maximus]

Week 2 day 2

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

Incline bench: [email protected]; [email protected]; [email protected]; 107.5x12x1. Four minutes rest.

Bulgarian split squat with dumbbells: [email protected]; [email protected]; [email protected]; 25x10x1. Three to four minutes rest.

[gymdad150]

Strong Deads... send me some of that karma will you!

[codgerus maximus]

Strong Deads... send me some of that karma will you!

Heading your way right now! Though with your deadlift I doubt you'll need them.

[codgerus maximus]

Week 2 day 3

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

Pendlay row: [email protected]; [email protected]; [email protected]; 167.5x12x1. Three to four minutes rest.

Wide-grip lat pulldown: 11[email protected]; [email protected]; [email protected]; [email protected] Three to four minutes rest.

[codgerus maximus]

Week 2 day 4

Touch and go bench: [email protected]; [email protected]; [email protected] Three to four minutes rest. Failed on 12th rep at 170.

Close-grip floor press: [email protected]; [email protected]; [email protected]; 140x12x1. Four to five minutes rest.

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

I just found out last night that there's a New Mexico USAPL meet at the end of July so I think I'll prepare for that, which means switching from the RTS hypertrophy template that I just started. My plan is to re-run the BBM Strength 3 template for the next several weeks leading up to the meet.

[codgerus maximus]

I decided to stick with the RTS hypertrophy program for one more week. I was looking back at past training logs and I seem to peak after about six weeks, followed by dip in performance in the 7th week. So I'll start training for the meet next week, when meet week will be exactly six weeks away.

Today's workout:

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

Comp bench: [email protected]; [email protected]; [email protected] Four to five minutes rest. My bench always seems to drop between strength blocks. This is my fourth week on the hypertrophy block.

Landmine press: 30 pounds (on bar) [email protected]; [email protected]; [email protected]; [email protected] Three minutes rest. I really like these. It's clear that my left-side push is weaker than my right side.

[codgerus maximus]

Week 3 day 2

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

Incline bench: [email protected]; [email protected]; [email protected]; 105x12x1. Four to five minutes rest.

Bulgarian split squat with dumbbells: 22.5 (each DB) [email protected]; [email protected]; [email protected]; 27.5x10x1. Three to four minutes rest.

[gymdad150]

Alright!!!!

Looking forward to seeing you put a scare into LaFlamme.

[codgerus maximus]

Alright!!!!

Looking forward to seeing you put a scare into LaFlamme.

My deadlift and squat need a bit of work for that to happen!

[codgerus maximus]

Week 3 day 3

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

Pendlay row: [email protected]; [email protected]; [email protected]; 167.5x12x1. Three to four minutes rest.

Wide-grip lat pull down: [email protected]; [email protected]; [email protected]; 110x12x1. Three to four minutes rest.

My weight first thing in the morning has been in the 177-178 range.