Announcement

Collapse
No announcement yet.

Codger's Quest

Collapse
X
 
  • Time
  • Show
Clear All
new posts

  • Day 1 week 1 on the Powerbuilding 3 template, 19 weeks out from a meet in Santa Fe.

    Low-bar squat, no belt: 215x4x1@6; 225x4x1@7; [email protected] . Three minutes rest.

    Floor press: 155x6x1@6; 160x6x1@7; [email protected]. Three minutes rest.

    Mid-shin rack pull with straps: 255x8x1@5; 275x8x1@6; 295x8x1@7. Two to three minutes rest.

    Single-leg extension, standing: 15x18x1@8; 15x16x1@8; 15x15x1@8. These sets were time-capped at 10 minutes. I finished in about 6 minutes.

    Cable curl: [email protected]. 90 seconds rest.

    The start of a nice low-volume week to ease back into a lower rep regimen.

    Comment


    • Week 1 day 2

      Paused bench: 165x4x1@6; 170x4x1@7; 175x4x1@8. Three minutes rest.

      SSB, no belt: 155x8x1@6; [email protected]; 175x8x1@7. Three minutes rest.

      DB press: 35 (each) x12x1@6; 37.5x12x1@7; 40x12x1@8. Two to three minutes rest.

      DB fly: 42.5x12x3@8. 90 seconds to 2 minutes rest.

      Skull crusher: 55x14x3@8-9; 55x12x1@8. Two to three minutes rest

      Comment


      • Week 1 day 3

        Deadlift, no belt: 315x4x1@6; 325x4x1@7; 335x4x1@8. Three minutes rest.

        Slingshot bench: 195x5x1@6; 205x5x1@7; [email protected]. Three minutes rest.

        Bulgarian split squat: bodyweightx12x1@6; 10lb DB: 12x1@7; 15lb: 12x1@8. Two to three minutes rest.

        Cable leg curl, lying on bench: 25x18x1@8; 25x15x1@8; 25x12x1@8. Two to three minutes rest.

        Hammer curl: 30x15x2@8; 30x13x1@8; 30x12x1@8. Two to three minutes rest.

        Comment


        • Week 1 day 4

          Press, no belt: 95x5x1@6; 100x5x1@7; 105x5x1@8. Three minutes rest.

          Pendaly row: 135x10x1@6; 145x10x1@7; 155x10x1@8. Two to three minutes rest.

          DB bench: 55 (each) x12x1@6; 57.5x12x1@7; 61.25x12x1@8. Two to three minutes rest.

          DB shrug: 75 (each) x20x1@8; 75x18x1@7; 75x20x1@8. Two to three minutes rest. I wasn't sure how hard to push these rep-wise so I backed off a bit on the second set. But 20 reps on the last set wasn't a problem.

          Body weight dips x12x4@8. Two to three minutes rest.

          Comment


          • Week 2 day 1 on the Powerbuilding 3 template

            Squat, no belt: 230x4x2@7; 230x3x2@7. Three minutes rest.

            Floor press: 162.5x6x3@7. Three minutes rest.

            Mid-shin rack pull with straps: [email protected]; 285x6x2. Three minutes rest.

            Cable leg extension: [email protected]. Two to three minutes rest.

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

            Comment


            • Week 2 day 2

              Paused bench: 172.5x4x4@7. Three to four minutes rest.

              SSB: [email protected]; 175x6x2@6. Three minutes rest.

              DB press: 40 (each) [email protected]; 37.5x12x2@8. Two to three minutes rest.

              DB fly: 40 (each) x15x3@8. Two to three minutes rest.

              LTE: 55x15x1@9; 55x13x1@8; 55x12x2@8. Two to three minutes rest.

              Comment


              • Week 2 day 3

                Deadlift, no belt: 335x4x3@7. Three minutes rest.

                Slingshot bench: [email protected]; [email protected]. Three to four minutes rest. I tend to overshoot on the bench, and did so today. I think I'll try working up to 200 next week and see how that feels. From last week I know that 215 for 5 reps was an RPE 8.5 or 9, so I think 200 would be about right for RPE 7 at this rep range.

                Bulgarian split squat with 15 lb. dumbbells x12x3@7. 12-minute time cap.

                Cable leg curl, lying: 25x15x1@8; 25x13x2@8. 10-minute time cap.

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

                Comment


                • Week 2 day 4

                  Press, no belt: 102.5x5x1@7; [email protected]. Three minutes rest.

                  Pendlay row: 147.5x10x3@7. Two to three minutes rest.

                  DB bench: 58.75 (each) x12x3@6-7. Two to three minutes rest.

                  DB shrug: 80 (each) x20x1@8; 80x17x1@7; 80x20x1@8. Two minutes rest. I backed off a bit on the second set. In hindsight I didn't need to.

                  Dips, body weight [email protected]. Two to three minutes rest.

                  Comment


                  • Powerbuilding 3 template, week 3 day 1

                    Squat, no belt: 235x4x4@7. Three minutes rest.

                    Floor press: 165x6x4@7. Three minutes rest.

                    Mid-shin rack pull with straps: [email protected]; 290x6x2. Two to three minutes rest.

                    Seated cable leg extension: [email protected]. Two to three minutes rest.

                    Cable curl: 37.5x15x4@8. Two to three minutes rest.

                    Comment


                    • Week 3 day 2

                      Paused bench: 175x4x5@7. Three to four minutes rest.

                      SSB, no belt: 185x8x3@7. Three minutes rest.

                      DB press: 42.5 (each) x12x1@9; 40x12x2@8-9. Two to three minutes rest.

                      DB fly: 40 (each) x15x1@8; 40x12x2@8-9. Two to three minutes rest.

                      LTE: 55x15[email protected]; 55x12x3@8-9. Two to three minutes rest.

                      Comment


                      • Week 3 day 3

                        Deadlift, no belt: 340x4x2@7; 340x3x2@7. Three to four minutes rest.

                        Slingshot bench: 200x5x4@7. Three minutes rest.

                        Bulgarian split squat with 15-lb. DBs x12x1@7; x10x3@7. Two to three minutes rest.

                        Lying cable leg curl: 25x17x1@8; 25x15x2@8. Two to three minutes rest.

                        Concentration cable curl: [email protected]. Two to three minutes rest.

                        Comment


                        • Week 3 day 4

                          Press, no belt: 103.75x5x4@7. Three to four minutes rest.

                          Pendlay row: 150x10x4@7. Two to three minutes rest.

                          DB bench: 120 (total) x12x1@7; 120x10x3@7. Two to three minutes rest.

                          DB shrug: 170 (total) x15x3@8. Two to three minutes rest.

                          Body-weight dips: 13x4@8. Two to three minutes rest.

                          Comment


                          • Power building 3, week 4, day 1

                            Squat, no belt: 240x4x4@7. Three to four minutes rest.

                            Floor press: 167.5x6x4@7. Two to three minutes rest.

                            Mid-shin rack pull with straps: 310x8x1@7; 300x6x2. Two to three minutes rest.

                            Cable leg extensions: 37.5x20x3@7. Two to three ninutes rest.

                            Cable curl: 40x13x4@8. Two to three minutes rest.

                            Body weight still at 175 first thing in the morning.
                            Last edited by codgerus maximus; 03-08-2022, 11:11 PM.

                            Comment


                            • Week 4 day 2

                              Paused bench: 175x4x5@7. Three to four minutes rest.

                              SSB: 185x8x3@7. Three to four minutes rest.

                              DB press: 85 (total) x [email protected]; 80x12x2. Two to three minutes rest.

                              DB fly: 80 (total) x16x1@8; 80x15x2@8. Two three minutes rest.

                              LTE: 55x15x1@8; 55x13x1@8; 55x12x2@8. Two to three minutes rest.

                              Comment


                              • Week 4 day 3

                                Deadlift, no belt: 345x4x2@7; 345x3x2@7. Three to four minutes rest.

                                Slingshot bench 202.5x5x4@7. Three to four minutes rest.

                                Bulgarian split squat with 20-lb. DBs: 12x1@7; 10x3@7. Two to three minutes rest.

                                Lying cable leg curl: 25x15x3@8. Two to three minutes rest.

                                Cable concentration curl: 12.5x12x4@8. Two to three minutes rest.

                                Comment

                                Working...
                                X
                                😀
                                🥰
                                🤢
                                😎
                                😡
                                👍
                                👎