Codger's Quest

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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.

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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

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.