Codger's Quest

[codgerus maximus]

Cold out in the old garage this afternoon--about 25 degrees F. Last night we had sub-zero temps here in northern New Mexico; tonight's low is supposed to be one degree. Anyway, on to today's workout:

Pin squats, no belt: 275x4x1@7; 290x4x1@8; 305x4x1@9. Four minutes rest.

Press with belt: 147.5x1x1@8; 140x3x1@9. Four minutes rest. The RPEs felt about right--the last set might have been an 8.5.

BB rows; 180x6x1@6; 190x6x1@7; 200x6x2@8. Four minutes rest.

[gymdad150]

Damn Codg, that's too cold...even if you're dressed for it.

[codgerus maximus]

Damn Codg, that's too cold...even if you're dressed for it.

Luckily I have some very high-quality cold-weather clothes so I was fairly comfortable, except for when I had to touch the bar or the plates....
Maybe I'll post a photo tomorrow--the neighborhood is covered with snow, really pretty. We've got some four-foot-long icicles hanging from the eaves of our house.

[gymdad150]

Luckily I have some very high-quality cold-weather clothes so I was fairly comfortable, except for when I had to touch the bar or the plates....
Maybe I'll post a photo tomorrow--the neighborhood is covered with snow, really pretty. We've got some four-foot-long icicles hanging from the eaves of our house.

Somethings wrong with this picture. You've got North Country weather, and we've got early spring. I just took the hound for a walk, and it's mid 40's and sunny - IN.BUFFALO.NY.

[codgerus maximus]

Somethings wrong with this picture. You've got North Country weather, and we've got early spring. I just took the hound for a walk, and it's mid 40's and sunny - IN.BUFFALO.NY.

When I picture Buffalo winters I tend to think of roof-high snow drifts! Here in Gallup the winters are always cold. We're high up on the Colorado Plateau, at an elevation of 6,500 feet. Sub-zero overnight temperatures in the winter are pretty common, though the days are usually sunny. I'll pm you a photo of Anne in our backyard this afternoon.

GPP day today:

30 body-weight chins in 7 minutes.

58 ab-wheel foll-outs, kneeling, in 7 minutes.

30 minutes airdyne, moderate pace.

[codgerus maximus]

Wrapping up the Bridge. Today was my last weight workout on the program; tomorrow I do the last GPP.

Today:

Deadlift with belt: 445x1x1@8; 430x3x1@9. 4 1/2 minutes rest.

1-count paused bench: 237.5x1x1@8; 230x3x1@9. 4 1/2 minutes rest. I repeated last week's weight. This week the RPEs felt right. Last week the sets felt more like 8.5 and 9.5.

Squat, no belt: 250x6x1@6; 265x6x1@7; 280x6x2@8. Four minutes rest.

All in all my experience with the Bridge has been very successful. My ability to handle increased volume has certainly improved and all my lifts feel stronger. I think I'm slowly learning how to accurately assign RPEs to the weights and to avoid fatigue. After 8 weeks I don't feel worn out; I'm eager to start the 12-week strength template next week.

[codgerus maximus]

Last GPP day of the Bridge:

30 chins/7 minutes; 53 ab-wheel roll-outs, kneeling/7 minutes

HIIT 5-min warm; 20sec sprint/100-sec rest x8; 5-min cool-down.

[codgerus maximus]

Today was my first day on the 12-week strength template. I really like the features of the spreadsheet--when you enter your totals the program automatically generates the intensity for each lift and the estimated 1RM.

Squats with belt: 285x5x1@7; 300x5x1@8; 315x5x1@9. Four minutes rest.

Press with belt: 125x5x1@7; 130x5x1@8; 135x5x1@9. Four minutes rest.

BB rows: 180x10x1@7; 190x10x1@8; 200x10x1@9. Four minutes rest. I meant to start with 170 but I accidentally loaded the bar with 180 and didn't notice until after I had finished the set. I'll repeat these weights next time to see how they feel.

DB curls: 32.5x12x3@8. Three minutes rest.

[codgerus maximus]

Day 2 on the 12-week-strength template.

Deadlift with belt: 375x5x1@7; 395x5x1@8; 415x5x1@9. Mixed grip, four minutes rest. RPEs felt about right.

One-count paused bench: 200x5x1@7; 210x5x1@8; 220x5x1@9. Four minutes rest. The last set might have been a 9.5. I might repeat this next week, depending on how the weights feel that day.

3-0-3 tempo squat: 165x10x1@7; 175x10x1@8; 185x10x1@9. Four minutes rest, no belt. God I hate these things. But they are helping with my form.

[gymdad150]

Nice days work there Codge.

Yeah, those 3-0-3 Squatz look like a lot of fun /s

Keep it rolling!

[codgerus maximus]

Thanks, GD!

GPP day today: 32 chins/7 minutes; 56 ab-wheel roll-outs/7 minutes; 25 minutes airdyne.

[codgerus maximus]

Squat, no belt: 270x4x1@7; 285x4x1@8; 300x4x1@9. Four minutes rest.

Slingshot bench: 210x4x1@6; 225x4x1@7; 240x4x1@8. Four minutes rest. These were interesting, first time I'd tried benching with a slingshot. The sets were supposed to be RPE 7, 8, & 9 but they all felt much lighter--I wasn't sure how much I'd be able to overload with the slingshot. I'll try 250 next to see if that feels like an RPE9.

Incline DB bench: 100x10x1@7; 110x10x1@8; 115x10x1@9. Four minutes rest. I think I overestimated the RPEs on these. I'll try to go a bit heavier next time.

[codgerus maximus]

Wrapped up week 1 of the 12-week-strength program today:

Rack pulls, mid-shin, no belt: 380x4x1@7; 400x4x1@8; 420x4x1@9. Mixed trip, four minutes rest.

Close-grip bench: 195x4x1@6; 205x4x1@7; 220x4x1@9. Four minutes rest. The RPE progression on these was supposed to be 7, 8, 9 but the first two sets felt lighter than I expected so I went up to 220 on the last set, a pleasant surprise. Maybe a hangover effect from yesterday's use of the slingshot?

RDL: 180x10x1@7; 190x10x1@8; 200x10x1@9. Two to three minutes rest. I think my grip will be the deciding factor on completing 10 reps of this movement.

Overhead single-arm db triceps extensions: 30x12z1@6; 32.5x12x1@7; 35x12x1@8. These were supposed to all be at RPE8 so it took me a couple of sets to get the weight right.

[codgerus maximus]

Starting week 2 of the strength template:

Squats with belt: 345x1x1@8; [email protected]. Four minutes rest.

Press with belt: 150x1x1@8; [email protected]. Four minutes rest.

BB rows: 185x10x1@7; 195x10x1@8; 205x10x1@9; 195x10x1@8. Four minutes rest.

DB curls: 32.5 (each) x 12 x 3 @8. Four minutes rest.

[codgerus maximus]

Today:

Deadlift with belt: 450x1x1@8 or 8.5; 360x5x5@7. Mixed grip, four minutes rest.

One-count paused bench: 240x1x1@8 or 8.5; 192.5x5x5@7. Four minutes rest.

3-0-3 tempo squat, no belt: 170x10x1@7; 180x10x1@8; 190x10x1@9; 180x10x1@8. Three to four minutes rest. Still hate these things. I might even do a lighter weight next time.

Triceps press-downs: 45x12x3@? These were supposed to be at RPE8 but but by the third set it felt more like an RPE 9.5. I think I'll drop 10 pounds next time I do these. Today was the first time I've tried triceps pulldowns, thanks to a clever little gizmo that I picked up for my rack: https://www.youtube.com/watch?v=GsKRn_uk1KA


The deadlift and bench singles were somewhere around 8 or 8.5 so I'll repeat the same weight next week to see how it feels.