Codger's Quest

[codgerus maximus]

Week 6 day 3

Good morning: 170x8x4@8. Three minutes rest.

Deadlift, no belt: 250x10x4@7. Three to four minutes rest. I dropped 30 pounds from last week's sets. The high reps at 280+ left me so out of breath that I was dreading each set. 250 felt much more comfortable.

Standing single leg extension: 16.25x12x4@7. Three minutes rest.

BB calf raise on step: 162.5x15x4@8. Two minutes rest.

DB curl: 32.5 (each) x12x5@8. Two to three minutes rest.

Skull crusher: 57.5x12x5@8. Two to three minutes rest.

[gymdad150]

Happy New Year Tim.
How many more weeks in the BB Template?

[codgerus maximus]

Thanks very much, Chas. Same to you!

I just finished the second block of the bodybuilding template, which leaves one more six-week block to go. After that I think I'll shift over to a 16-week RTS "powerbuilding" template that blends bodybuilding and strength training.

It's really cold here in northwestern New Mexico today, with overnight lows expected to be sub-zero Fahrenheit. Lots of snow too. It was pretty nippy working out in the garage this afternoon, even with multiple layers.

[codgerus maximus]

First workout of 2022, and the last day of the second block of the bodybuilding template.

Pull ups: 10x3@8-9; 9x1@10. Finished with 5x1@7 with a neutral grip. Five minutes rest.

BB row: 115x12x4@8. Three minutes rest.

DB bench supersetted with DB rear delt fly. Bench: 130 (total) x12x3@8; fly: 21.25x15x3@7. Three minutes rest.

DB shrug: 150 (total) x10x3@8. Two minutes rest.

DB wall curl: 18.75x15x4@8. Two to three minutes rest.

One-arm overhead DB triceps extension: 31.25x15x4@7. Two to three minutes rest.

[codgerus maximus]

Started Block 3 of the bodybuilding template today.

High bar squat, no belt: 165x10x1@6; 175x10x1@7; [email protected]. Three to four minutes rest.

Standing single leg extensions supersetted with BB hack squat. Leg extension: 8.75x12x1@6; 10x12x1@7; 12.5x12x1@8. Hack squat: 65x10x1@5; [email protected]; 95x10x1@6. Three minutes rest. First time I've ever done hack squats so I went pretty light.

Good morning: 135x12x1@6; 140x12x1@7; [email protected]. Two to three minutes rest.

Curls with EZ curl bar: 45x12x1@6; 60x12x1@7; [email protected]. Two to three minutes rest.

Overhead triceps extension with EZ curl bar: 45x12x1@5; 50x12x1@6; 55x12x1@7. Two to three minutes rest.

[codgerus maximus]

Week 1 day 2

Close-grip bench: 130x10x1@6; 135x10x1@7; 140x10x1@8. Three to four minutes rest.

Incline DB fly: 25 (each) x12x1@6; 27.5x12x1@7; 30x12x1@8. Three minutes rest.

High-incline DB bench supersetted with one-arm DB row. Bench: 42.5 (each) x10x1@6; 45x10x1@7; 48.5x10x1@8. Row: 52.5x10x1@6; 55x10x1@7; [email protected]. Three minutes rest.

Cable lateral raise: 5x12x1@6; 6.25x12x1@7; 6.875x12x1@8. Two to three minutes rest.

DB curl: 25x15x1@6; 30x15x1@8; 35x12x1@10. Two to three minutes rest. The RPEs on these were supposed to be 8, 9, and 10 for 15 reps. Could only manage 12 on the last set so next time I'll drop the third set to 32.5.

Triceps press down: 35x15x1@6; 45x15x1@8; 55x14x1@10. Two to three minutes rest. 52.5 might be RPE 10 for me, The template called for RPE 8, 9, and 10.

[codgerus maximus]

Week 1 day 3

RDL with straps: 255x8x1@6; 265x8x1@7; [email protected]. Three minutes rest.

Standing single leg extension supersetted with sumo deadlifts, no belt. Leg extension: 10x12x1@5; [email protected]; 15x12x1@6. Sumo: 135x10x1@4; 185x10x1@6; [email protected]. Three minutes rest. I hardly ever do sumo deadifts, and it's been quite a while since I tried them so I went very light.

Belt squat: 225x12x1@6; [email protected]; 245x12x1@7. Three minutes rest.

Calf raise using landmine, barbell, and a belt-squat belt: 185x15x1@5; 225x15x1@7; 235x15x1@8. Two to three minutes rest.

EZ curl bar curl: 60x12x1@6; 62.5x12x1@7; 65x12x1@8. Two to three minutes rest.

Overhead triceps extension with EZ curl bar; 55x12x1@5; 57.5x12x1@6; 60x12x1@7. Two to three minutes rest.

[codgerus maximus]

Week 1 day 4

Lat pull down: 95x10x1@6; 100x10x1@7; [email protected]. Three minutes rest.

Seated row: 70x12x1@6; 75x12x1@7; 80x12x1@8. Three minutes rest.

DB bench supersetted with upright BB row. Bench: 60 (each) x12x1@6; 62.5x12x1@7; 65x12x1@8. Row: 50x15x1@6; 52.5x15x1@7; 55x15x1@8. Three minutes rest.

BB shrug: 150x10x1@6; 155x10x1@7; 160x10x1@8. Two to three minutes rest.

DB curl: 27.5x15x1@8; 30x15x1@9; 32.5x15x1@10. Two to three minutes rest

Triceps press down: 42.5x15x@8; 45x15x1@9; 45x15x1@10. Two to three minutes rest.

So I signed up for a meet in Santa Fe on June 25, and registered with the new Powerlifting America organization. I'll be finished with the bodybuilding template in 5 weeks which will give me 15 weeks to get ready for the meet. The RTS template I'm planning to follow fits perfectly--it's a 15-week program that peaks on meet day, plus a post-meet recovery week.

[codgerus maximus]

Week 2 day 1

High bar squat, no belt: 177.5x10x4@8. Three minutes rest.

Leg extensions supersetted with BB hack squat. Leg extensions: 17.5x12x3@8. Hack squat: 135x10x3@7. Three minutes rest.

Good morning: 150x12x2@7. Three minutes rest.

Seated BB calf raise: 280x12x1@8; 270x12x4@7. 2.5 minutes rest.

EZ curl bar curls: 66.25x12x5@8. 2.5 minutes rest.

Overhead triceps extension with EZ curl bar: 62.5x12x5@7. 2.5 minutes rest.

[codgerus maximus]

Week 2 day 2

Close-grip bench: [email protected]. Three to five minutes rest. The last two sets were a bit harder than the prescribed RPE 7.

Incline DB fly: 32.5x12x4@7. Three minutes rest.

High-incline DB bench supersetted with one-arm lever row. Bench: 50x10x3@8; 50x9x1@10. Row: 60x10x1@6; [email protected]; 85x10x2@7. Three minutes rest. Ran out of steam on the last DB bench set. And I started way too light with the lever rows.

Lateral cable raise: 5x12x4@8. Two to three minutes rest.

DB curl: 32.5 (each) x15x1@10; 30x15x1@9; 27.5x15x1@9. Two to three minutes rest. All the sets were supposed to be at RPE 10, with weight drops as needed. Same for the triceps press downs that followed.

Triceps press down: 42.5x15x1@9; 40x15x2@9. Two to three minutes rest.

[codgerus maximus]

Week 2 day 3

RDL with straps: 270x8x4@7. Three minutes rest,

Standing single leg curl supersetted with sumo deadlift. Leg curl: 25x12x3@8; sumo: 205x10x3@7. Three minutes rest.

Belt squat: 250x12x2@7. Three minutes rest.

Calf raise using landmine, BB,and belt-squat belt: 240x15x1@8; 230x15x4@7. Two to three minutes rest.

EZ curls: 66.25x12x5@8. Two to three minutes rest.

Overhead triceps extension with EZ curl bar: 65x12x5@7. Two minutes rest.

[codgerus maximus]

Week 2 day 4

Lat pull down: 107.5x10x4@8. Three minutes rest,

Seated cable row: 82.5x12x4@8. Three minutes rest.

DB bench supersets with upright BB row. Bench: 65 (each) [email protected]; [email protected]; 57.5x12x1@8; row: 55x15x4@8. Three minutes rest. I played around with the weight on the bench to get a feel for the RPE range. I think I might have been overshooting a bit with the weight.

BB shrug: 162.5x10x4@8. Two minutes rest.

DB curl: 32.5x15x1@10; [email protected]; 27.5x15x1@9. Two to three minutes rest.

Triceps press down: 45x15x1@9; 42.5x15x2@8. Two to three minutes rest.

[codgerus maximus]

Week 3 day 1 on third block of Bodybuilding template

High bar squat: 180x10x4@7. Three minutes rest.

Single leg extension, standing supersets with BB hack squat. Leg ext: 18.75x12x3@9; hack squat: 145x10x3@6. Three minutes rest.

Good morning: 152.5x12x2@8. Two to three minutes rest.

Seated BB calf raise: [email protected]; 275x12x4@8. Two to three minutes rest.

EZ bar curl: 66.25x12x6@8. Two to three minutes rest.

EZ bar overhead triceps extension: 66.25x12x6@8. Two to three minutes rest.

[codgerus maximus]

Week 3 day 2

Close-grip bench: [email protected]. Three to five minutes rest.

Incline DB fly: 35 (each) x12x4@8. Three minutes rest.

High-incline DB bench supersets with one-arm lever row. Bench: 47.5x10x1@9; 45x10x3@8; row: 90x10x4@8. Three minutes rest.

DB lateral raise: 15x12x1@9; 10x12x3@8. Two to three minutes rest.

DB curl: 32.5x15x1@10; 30x15x1@10; 27.5x15x1@9. Two to three minutes rest.

Triceps press down: [email protected]; [email protected]; [email protected]. Two to three minutes rest.

[codgerus maximus]

Week 3 day 3

RDL with straps: 275x8x4@7. Three minutes rest.

Single leg curl, standing supersets with sumo deadlift, no belt. Leg curl: 27.5x12x3@9; sumo: 210x10x3@8. Three minutes rest.

Belt squat: 260x12x2@7. Three minutes rest.

Calf raise using landmine, BB, and belt-squat belt: 245x15x1@9; 235x15x4@8. Two to three minutes rest.

EZ curl: 66.25x12x6@8. Two to three minutes rest.

Overhead triceps extension with EZ curl bar: 66.25x12x6@7. Two to three minutes rest.