Codger's Quest

[codgerus maximus]

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

Low-bar squat, no belt: [email protected]; [email protected]; [email protected] . Three minutes rest.

Floor press: [email protected]; [email protected]; [email protected] Three minutes rest.

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

Single-leg extension, standing: [email protected]; [email protected]; [email protected] 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.

[codgerus maximus]

Week 1 day 2

Paused bench: [email protected]; [email protected]; [email protected] Three minutes rest.

SSB, no belt: [email protected]; [email protected]; [email protected] Three minutes rest.

DB press: 35 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB fly: [email protected] 90 seconds to 2 minutes rest.

Skull crusher: [email protected]; [email protected] Two to three minutes rest

[codgerus maximus]

Week 1 day 3

Deadlift, no belt: [email protected]; [email protected]; [email protected] Three minutes rest.

Slingshot bench: [email protected]; [email protected]; [email protected] Three minutes rest.

Bulgarian split squat: [email protected]; 10lb DB: [email protected]; 15lb: [email protected] Two to three minutes rest.

Cable leg curl, lying on bench: [email protected]; [email protected]; [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 1 day 4

Press, no belt: [email protected]; [email protected]; [email protected] Three minutes rest.

Pendaly row: [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB bench: 55 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB shrug: 75 (each) [email protected]; [email protected]; [email protected] 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 [email protected] Two to three minutes rest.

[codgerus maximus]

Week 2 day 1 on the Powerbuilding 3 template

Squat, no belt: [email protected]; [email protected] Three minutes rest.

Floor press: [email protected] 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.

[codgerus maximus]

Week 2 day 2

Paused bench: [email protected] Three to four minutes rest.

SSB: [email protected]; [email protected] Three minutes rest.

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

DB fly: 40 (each) [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 2 day 3

Deadlift, no belt: [email protected] 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 [email protected] 12-minute time cap.

Cable leg curl, lying: [email protected]; [email protected] 10-minute time cap.

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

[codgerus maximus]

Week 2 day 4

Press, no belt: [email protected]; [email protected] Three minutes rest.

Pendlay row: 147.5x1[email protected] Two to three minutes rest.

DB bench: 58.75 (each) [email protected] Two to three minutes rest.

DB shrug: 80 (each) [email protected]; [email protected]; [email protected] 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.

[codgerus maximus]

Powerbuilding 3 template, week 3 day 1

Squat, no belt: [email protected] Three minutes rest.

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

[codgerus maximus]

Week 3 day 2

Paused bench: [email protected] Three to four minutes rest.

SSB, no belt: [email protected] Three minutes rest.

DB press: 42.5 (each) [email protected]; [email protected] Two to three minutes rest.

DB fly: 40 (each) [email protected]; [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 3 day 3

Deadlift, no belt: [email protected]; [email protected] Three to four minutes rest.

Slingshot bench: [email protected] Three minutes rest.

Bulgarian split squat with 15-lb. DBs [email protected]; [email protected] Two to three minutes rest.

Lying cable leg curl: [email protected]; [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 3 day 4

Press, no belt: [email protected] Three to four minutes rest.

Pendlay row: [email protected] Two to three minutes rest.

DB bench: 120 (total) [email protected]; [email protected] Two to three minutes rest.

DB shrug: 170 (total) [email protected] Two to three minutes rest.

Body-weight dips: [email protected] Two to three minutes rest.

[codgerus maximus]

Power building 3, week 4, day 1

Squat, no belt: [email protected] Three to four minutes rest.

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

Mid-shin rack pull with straps: [email protected]; 300x6x2. Two to three minutes rest.

Cable leg extensions: [email protected] Two to three ninutes rest.

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

Body weight still at 175 first thing in the morning.

[codgerus maximus]

Week 4 day 2

Paused bench: [email protected] Three to four minutes rest.

SSB: [email protected] Three to four minutes rest.

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

DB fly: 80 (total) [email protected]; [email protected] Two three minutes rest.

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

[codgerus maximus]

Week 4 day 3

Deadlift, no belt: [email protected]; [email protected] Three to four minutes rest.

Slingshot bench [email protected] Three to four minutes rest.

Bulgarian split squat with 20-lb. DBs: [email protected]; [email protected] Two to three minutes rest.

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

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