Codger's Quest

[codgerus maximus]

Week 3 day 4

Lat pull down: [email protected] Three minutes rest.

Seated row: [email protected] Three minutes rest.

DB bench supersets with upright BB row. Bench: 57.5 (each) [email protected]; row: [email protected] Two to three minutes rest.

BB shrug: [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest,

Triceps press down: 46.25 (meant to do 47.5) [email protected]; [email protected]; [email protected] Two to three minutes rest.

I tossed in a few chin ups after the seated rows just for the heck of it to test my right elbow, which had been a bit sore. Felt fine today. I've also been doing pull ups, push ups, and ab work twice a week on my GPP days, which usually include 2 to 3 mile runs on a treadmill. Body weight is holding steady at about 175 first thing in the morning, with somewhere between 14 and 15 percent bodyfat, if my old digital scale is to be believed.

[codgerus maximus]

Week 4 day 1 on the third block of the Bodybuilding template.

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

Standing single leg extension supersets with BB hack squat. Leg extension: [email protected] Hack squat: [email protected] Three minutes rest. Grip will be the limiting factor with the BB hack squats, unless I can manage to wrap the straps around the bar while it's behind me...hmm, maybe I can just wrap the straps as I usually do, and then step over the bar...I'll give it a try next time.

Good morning. [email protected] Two to three minutes rest.

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

EZ curl bar curl: [email protected] Two to three minutes rest.

Overhead skull crusher with EZ curl bar. [email protected] Two to three minutes rest.

[codgerus maximus]

Week 4 day 2

Close-grip bench: [email protected] Three to five minutes rest. I did a couple of sets of push-ups with my feet elevated and gripping DB handles for a better range of motion as part of my warm-up routine. I think those might have detracted a bit from my work sets.

Incline DB fly: 36.25 (each) [email protected] Three minutes rest.

High-incline DB bench supersets with one-arm lever row. Bench: 45 (each) [email protected]; row: [email protected] Three minutes rest.

One arm cable lateral raise: [email protected] Two to three minutes rest.

DB curl: 33.75 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

Triceps press down: [email protected]; [email protected] Two to three minutes rest. These felt a bit off today. Even though I was concentrating on keeping my shoulders down and my elbows motionless my shoulders felt a bit uncomfortable during the movement. Might be time to try another triceps variation in this slot.

[codgerus maximus]

Week 4 day 3

RDL with straps: [email protected] Three minutes rest.

Standing single leg curl supersets with sumo deadlift, no belt. Leg curl: [email protected] Sumo: [email protected] Three minutes rest.

Belt squat: [email protected] Two to three minutes rest.

Standing calf raise with BB, landmine, and belt-squat belt: [email protected]; [email protected] Two to three minutes rest.

EZ curl bar curl: [email protected] Two to three minutes rest.

Overhead triceps extension with EZ curl bar: [email protected] 90 seconds rest.

[codgerus maximus]

Week 4 day 4

Lat pull down: [email protected] Three minutes rest.

Seated row: [email protected] Three minutes rest.

DB bench supersets with upright BB row. Bench: [email protected] Row: [email protected] Two to three minutes rest.

BB shrug: [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest. All the DB curls were supposed to be to failure, i.e. RPE 10 but it's hard to tweak the DB weight without going too heavy or too light to get the right RPE.

French press: [email protected] [email protected] Two to three minutes rest. I think I'll try 67.5, 65, and 62.5 next time I do these, which are all supposed to be at RPE 10.

[codgerus maximus]

Week 5 day 1 of third block of bodybuilding template.

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

Standing single leg extension supersets with BB hack squat. Leg extension: [email protected] Hack squat: [email protected] Three minutes rest.

Good morning: [email protected] Two to three minutes rest.

Seated BB calf raise: [email protected] [email protected] Two to three minutes rest.

EZ bar curl: [email protected] Two to three minutes rest.

Overhead triceps extension with EZ bar: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 2

Close-grip bench: [email protected] Four minutes rest.

Incline DB fly: 37.5 (each) [email protected] Three minutes rest.

High-incline DB bench supersets with one-arm BB lever row. DB bench: 45 (each) [email protected]; row: [email protected] Three minutes rest.

DB lateral raise: [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

French press with EZ bar: [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 3

RDL with straps: [email protected] Three minutes rest.

Standing single leg curls supersetted with sumo deadlift, no belt. Leg curl: [email protected] Sumo: [email protected] Three minutes rest.

Belt squat: [email protected] Three minutes rest.

Calf raise with landmine, BB, and belt-squat belt: [email protected]; [email protected] Two to three minutes rest.

EZ bar curl: [email protected] Had to cheat on the last couple of reps of the last set. Two to three minutes rest.

Overhead triceps extension with EZ bar: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 4

Lat pull down: [email protected] Three minutes rest.

Seated row: [email protected] Three minutes rest.

DB bench supersets with BB upright row. Bench: 60 (each) [email protected]; row: [email protected] Three minutes rest.

BB shrug: [email protected] 90 seconds rest.

DB curl: [email protected]; [email protected]; [email protected] Two to 2.5 minutes rest.

French press: [email protected]; [email protected]; [email protected] Two to 2.5 minutes rest. Couldn't get the last two reps of the first set so I went a bit lighter than I had planned on the second and third sets.

[codgerus maximus]

Week 6 day 1 of the third and final block of the bodybuilding template

High-bar squat, no belt: [email protected] Four minutes rest.

Standing single leg extension supersets with BB hack squat. Extension: [email protected]; [email protected] Hack: [email protected] Three minutes rest.

Good morning: [email protected] Two to three minutes rest.

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

EZ bar curl: [email protected] Two to three minutes rest.

Overhead triceps extension with EZ curl bar: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 6 day 2

Close-grip bench: [email protected] Four minutes rest.

Incline DB fly: 38.75 (each)[email protected] Three minutes rest.

High-incline DB bench supersets with one-arm lever row. Bench: 46.25 (each)[email protected] Row: [email protected] Three minutes rest.

DB lateral raise: 17.5 (each) [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 6 day 3

RDL with straps: [email protected] Three to four minutes rest.

Lying single-leg curl supersets with sumo deadlift, no belt. Leg curl: [email protected]; sumo: [email protected] Three minutes rest.

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

Calf raise with landmine, BB, and belt-squat belt. [email protected]; [email protected] Two to three minutes rest.

EZ bar curl: [email protected] Two to three minutes rest.

Overhead triceps extension with EZ bar: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 6 day 4, last day of the third block of the bodybuilding template

Lat pull down: [email protected] Three minutes rest.

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

DB bench supersets with BB upright row. Bench: [email protected] Row: [email protected] Three minutes rest.

BB shrug: [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

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

So that's a wrap with 18+ weeks on the boydbuilding template (I restarted it after some travel, so altogether I probably put in 22 or more weeks.) Quite a change of pace for me. Overall I liked it. It gave my body a break from the heavy lifts and gave me a chance to try a few new movements. I won't miss all the arm work. During the last block I was doing 234 reps of curls every week, and an equal number of triceps extensions.

My plan now is to start the new BB Medicine Powerbuilding 3 template next week. It looks like it has some interesting strategies for managing fatigue. I'm going to use it to prepare for a meet in June, which is 19 weeks out. Since it's a 14-week program I'm going to run the first 5 weeks of the program twice, as per Jordan's recommendation. I'm curious to see how the old body responds after half a year of not going heavy.

[Silentpadna]

Hey codger you may be pleasantly surprised. I was away for about 15 months with our corporate gym shutdown due to covid and no other access (that I'm willing to pay for). When it opened back up in July, I just did basic stuff - beginner template, but very light. Did Hypertrophy until the end of the year starting about September. Then did GPP Endurance starting last month, which has heavier focus.

I'm 6 weeks in, with one to go and all of my lifts are at or just above my previous PRs that I hit back in 2019 - just before my 2nd rough accident.

I'm convinced all of the extra volume in Hypertrophy really helped to get the heavier lift strength back.

It may work out the same for you or better. Good luck sir.

[codgerus maximus]

Thanks for the encouraging words, Si. I look at your log now and then and I see that you've been putting up some very good numbers, especially with your bench and press. And congrats on your recent bench PR! What a great comeback after your accident.

I did the first workout of the new Powerbuilding 3 template today. It's a low volume week, which I can really use after the high reps and sets I've been doing lately.