Codger's Quest

[codgerus maximus]

Week 2 day 6, second leg day

Hatfield squat: 165x12x4@6. 3 minutes rest.

BB hip thrust: [email protected]. 3 minutes rest.

Band-assisted Nordic curl: 8x3@6. 2 minutes rest .

Cable leg extension: 85x12x3@7-8. 2 minutes rest.

Seated calf raise with resistance bands: 12x4@6-7. 90 seconds rest.

Back extension: 10x2@7. 90 seconds rest.

Hanging leg raise: [email protected] Supersetted with squat.

[codgerus maximus]

Week 2 day 5, second pull day

One-arm lat pull down: [email protected]. 3 minutes rest.

Incline DB row: 52.5 (each) x12x4@7. 3 minutes rest,

Lat prayer: 65x12x3@7-8. 2 minutes rest.

DB shrug: 71.25 (each) x12x3@7-8. 90 seconds rest.

Behind the back cable curl: 35x[email protected]; cable preacher curl: [email protected]. 90 seconds rest.

Weighted sit up: [email protected]. Supersetted with pull down.

[codgerus maximus]

Week 2 day 4, second push day of the week

Incline DB bench: 46.25 (each) x12x4@6-7. 3 minutes rest.

Standing BB press: 75x12x4@6-7. 3 minutes rest.

Standing cable fly, low to high: 25x12x3@6. 2 minutes rest.

One-arm cable lateral raise: 10x12x3@easy. My right forearm and elbow are still a bit sore, so I'm taking it easy with some movements.

DB skull crusher: 27.5 (each) [email protected]. 2 minutes rest.

Triceps cable extension: 36.25x12x2@6-7. 2 minutes rest.

Weighted sit up: 15x12x2@7. Supersetted with incline bench.

[codgerus maximus]

Week 2 day 3, a leg day

Belt squat: 230x8x4@6. 3 minutes rest.

Good morning with SSB: 80x8x4@easy. 2.5 minutes rest.

Reverse nordic: 8x3@7. 2.5 minutes rest.

Cable leg curl: [email protected]. 2 minutes rest.

Standing cable calf raise: 157.5x15x3@7. One minute rest.

Walking lunge with two 20-lb DBs: 15x2@8.

Incline reverse crunch: 15x1@7; 12x3@7. Supersetted with belt squat.

[codgerus maximus]

Week 2 day 2, a pull day.

One-arm lat pull down: [email protected]. 3 minutes rest.

One-arm seated cable row: 60x8x1@6; [email protected]. 3 minutes rest.

Lat prayer: 61.25x15x3@6-7. 2 minutes rest.

Standing reverse cable fly: 26.25x15x3@6. 2 minutes rest.

Behind the back cable curl: 30x15x2@6; preacher cable curl: [email protected]. 90 seconds rest.

Weighted sit up: [email protected]; [email protected]. Supersetted with pull downs.

[mjwurtz]

There is a meet in El Paso on 12/16 - I'm training for that one. USAPL.

[codgerus maximus]

Nice to hear from you, Mark. I'm thinking about entering a meet in Santa Fe in December. For about a year now I've shifted my training to more of a bodybuilding approach, and I haven't been doing any heavy deadlifts or squats. When I do include squats and deads in a cycle I try not to exceed RPE 6 or 7. Training is more enjoyable now. If I do enter the Santa Fe meet I'll probably just do a fast peak.

How about you? Any plans for a meet?

[mjwurtz]

How are things? Are you competing anytime soon?

[codgerus maximus]

Week 2 day 1, a push day, mostly

DB bench: 67.5 (each) x8x4@7. 3 minutes rest.

DB seated press, no back support: 36.25 (each) x8x4@6. 3 minutes rest.

Standing cable fly, low to high: 22.5x15x3@6. 2 minutes rest.

Upright cable row: 65x15x3@7. 90 seconds rest.

DB skull crusher: 25 (each) [email protected]. 2 minutes rest.

Triceps cable press down: 36.25x15x2@7. 90 seconds rest.

Weighted sit up: 15x15x1@7; 15x10x2@7. Supersetted with bench

[codgerus maximus]

Week 1 day 6, second leg day of the week

Hatfield squat with SSB: 160x12x4@6. 3 minutes rest.

BB hip thrust: 192.5x12x4@6-8. 3 minutes rest.

Band-assisted nordic curl: 8x3@7. 2 minutes rest.

Cable leg extension: 85x12x3@7. 2 minutes rest

Seated calf raise with resistance bands: 12x4@6-7. 90 seconds rest .

Cable back extension: 140x12x2@easy. 90 seconds rest.

Hanging leg raise: [email protected]. Supersetted with squats.

[codgerus maximus]

Week 1 day 5, second pull day.

One-arm lat pull down: 50x12x1@6; 55x12x3@6-7. Three minutes rest.

Incline DB row: 52.5 (each) x12x4@7. 2.5 minutes rest.

Lat prayer: 65x12x3@6-7. 2 minutes rest.

DB shrug: 70 (each) x12x3@6-7. 90 seconds rest.

Behind-the-back cable curl: 35x12x2@6. 90 seconds rest.

Preacher cable curl: [email protected]. 90 seconds rest.

Weighted sit up: 10x15x2@6-7. Supersetted with pull down.

[codgerus maximus]

Week 1 day 4, second push day

Incline DB bench: [email protected]. Three minutes rest,

BB press: [email protected]. Three minutes rest.

Low to high cable fly: 20x12x1@easy; 22.5x12x2@5-6. 2 minutes rest.

Cable lateral raise: 10x12x3@easy. 2 minutes rest. Still nursing a soar right elbow/forearm.

DB skull crusher: [email protected]. 2 minutes rest,

Overhead cable triceps extension: 35x12x2@7. 2 minutes rest.

Weighted sit up: [email protected]; [email protected]. Supersetted with incline bench.

[codgerus maximus]

Week 1 day 3, first leg day of the week.

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

Good morning with safety squat bar: 70x8x4@easy. 3 minutes rest.

Reverse nordic: [email protected]. 2 minutes rest.

Cable leg curl: [email protected]; 35x15x1@7. 2 minutes rest.

Standing cable calf raise: 155x15x4@7. One minute rest.

Walking lunge with two 10-lb dumbbells: 15x2. 2 minutes rest.

Hanging leg raise: [email protected]. Supersetted with belt squat.

[codgerus maximus]

Week 1 day 2, a pull day.

Neutral grip lat pull down: 155x8x4@7. 3 minutes rest.

Seated cable row: [email protected]. 2.5 minutes rest.

Lat prayer: 60x15x3@7. 2 minutes rest.

Cable reverse fly: 25x15x3@6. 2 minutes rest.

Behind the back cable curl: 30x15x2@7; preacher cable curl: 40x15x2@7. 90 seconds rest

Weighted sit up: [email protected]; [email protected]. Supersetted with pull downs.

[codgerus maximus]

Starting a new push-pull-legs cycle today, with a push day.

DB bench: 67.5 (each) [email protected]. Three minutes rest.

Seated DB press, no back support: 42.5 (each) x8x1@8; [email protected]. Three minutes rest. The first set felt a little heavy, and I wasn't getting a good range of motion, so I dropped the weight a bit.

Low to high cable chest fly: 20x15x3@7. 2 minutes rest.

Cable upright row; 65x15x3@7. 2 minutes rest.

DB skull crusher: 25 (each) x15x2@7-8. 2 minutes rest.

Triceps cable push down: [email protected]. 2 minutes rest.

Weighted sit up: 12x15x2@6. Supersetted with DB bench.