Codger's Quest

[codgerus maximus]

Week 3 day 4

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

Close-grip floor press: [email protected]; [email protected]; [email protected]; [email protected] I failed the 12 rep on the last set. I guess I should have taken a bit more weight off the bar for that drop set. And it was above 90 in my garage today...

...which led me to scale back on my press: [email protected]; [email protected]; [email protected] Three to four minutes rest.

[codgerus maximus]

Today I shifted into meet-prep mode. I'll be running the first three weeks of the Strength 3 template followed by three weeks on a peaking template.

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

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

Press, no belt: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Another hot day in the garage. I think it really takes a toll on my lifts.

[codgerus maximus]

Week 1 day 2 of meet prep:

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

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

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

[codgerus maximus]

Well, I decided to switch back to the RTS hypertrophy template. I think it has enough work on the big three lifts so that I could be ready for a meet at the end of next month. And I was enjoying the template so I didn't want to abandon it.

Today's workout:

Close-stance high-bar squat, no belt: [email protected]; [email protected]; [email protected] Three to four minutes rest. First time doing these so I was being conservative--today's sets were supposed to be at RPE 7, 8, and 9. I'll add 10 pounds next week and see how that feels.

Lever row: [email protected]; [email protected]; [email protected]; 100x10x1. Three to four minutes rest.

Wide-grip lat pull down: [email protected]; [email protected]; [email protected]; 105x10x1. Three to four minutes rest

[codgerus maximus]

Interesting programming for today's RTS hypertrophy workout--nothing but close-grip bench variations.

Close-grip bench: [email protected]; [email protected]; [email protected] Couldn't get the last 2 reps of the third set. Too much of a jump. I should have went with 167.5. Four to five minutes rest.

Three-board close-grip bench: [email protected]; [email protected]; [email protected]; 167.5x10x1. Three to four minutes rest.

Incline close-grip bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.

[codgerus maximus]

Week 5 day 1 on the 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] Three to four minutes rest.

DB bench: 120 (total weight) [email protected]; [email protected]; [email protected]; 130x10x1. Three to four minutes rest.

[codgerus maximus]

Week 5 day 2

Deadlift with belt: 365 (no belt for this set) [email protected]; [email protected]; [email protected] Four to five minutes rest.

Close-grip incline bench: [email protected]; [email protected]; [email protected]; 100x10x1. Three to four minutes rest.

Safety bar reverse lunge: [email protected]; [email protected]; [email protected]; 112x8x1. Three to four minutes rest. Hard for me to gauge RPEs for this movement. I'll try 135 for the rpe 9 set next week.

[codgerus maximus]

Week 5 day 3

Close-stance high-bar squat: [email protected]; [email protected]; [email protected]; 200x10x1. Three to four minutes rest.

Lever row: [email protected]; [email protected]; [email protected]; [email protected] Four to five minutes rest.

Wide-grip lat pulldown: [email protected]; [email protected]; [email protected]; 105x10x2. Three to four minutes rest.

[codgerus maximus]

Week 5 day 4

Close-grip bench: [email protected]; [email protected]; [email protected]; 142.5x10x1. Three to four minutes rest.

Three-board close-grip bench: [email protected]; [email protected]; [email protected]; 162.5x10x2. Three to four minutes rest.

Incline close-grip bench: [email protected]; [email protected]; [email protected]; 97.5x10x1.

Phew, 130 reps of close-grip variations. Hope this pays off with my comp bench...

[codgerus maximus]

Week 6 Day 1 on the RTS hypertrophy program

Squat with belt: [email protected]; [email protected]; [email protected]; 280x4x1. Three to four minutes rest.

Comp bench: [email protected]; [email protected]; [email protected]; 190x4x1. Three to four minutes rest.

Dumbbell flies: 90 (two 45-lb dumbbells) [email protected]; [email protected]; [email protected]; 95x8x2. Two to three minutes rest.

[codgerus maximus]

Week 6 day 2

Deadlift with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest. Couldn't get the fourth rep off the floor for the last set--just one of those days.

Feet-up bench: [email protected]; [email protected]; [email protected]; 150x8x1. Three to four minutes rest.

DB lunges: 95 (total weight) [email protected]; [email protected]; [email protected]; 105x6x1. Two to three minutes rest.

[codgerus maximus]

Week 6 day 3

High bar squat, no belt: [email protected]; [email protected]; [email protected]; 225x8x1. Three to four minutes rest.

Chest-supported DB row: 105 (total weight) [email protected]; [email protected]; [email protected]; 110x8x1. Three to four minutes rest.

Wide-grip lat pulldown: [email protected]; [email protected]; [email protected]; 115x8x1. Three to four minutes rest.

[codgerus maximus]

Week 6 day 4

Reverse-grip bench: [email protected]; [email protected]; [email protected] Three to four minutes rest. Never tried these before--interesting variation.

Close-grip bench with mini-bands: [email protected]; [email protected]; [email protected]; 100x8x1. Three to four minutes rest. These were also new to me.

Push press: [email protected]; [email protected]; [email protected] Three to four minutes rest.

[codgerus maximus]

Week 7 day 1 on the RTS hypertrophy template--last week on this program.

Squat with belt: [email protected]; [email protected]; [email protected] Three to four minutes rest. Failed on the third rep of the last set, which was supposed to be for 4 @RPE9. Maybe it was the heat--more than 90 in the garage, and unusually humid for New Mexico. Or maybe it 's because I started running a few weeks ago (quest for all-around fitness)? Or could it be the surprisingly tough vinyasa yoga I started doing recently? A few variables to play with...this was the lightest weight I've ever failed with on the squat.

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

DB flies: [email protected]; [email protected]; [email protected]; 100x8x1. Three to four minutes rest.

[gymdad150]

I'm such a "motor moron", I'd be taking my life in my hands going reverse grip on the Bench

My money is on the yoga for your miss.