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  • #76
    Yesterday was a GPP day: 32 chins/7 minutes; 57 ab-wheel roll-outs/7 minutes; 25 minutes airdyne.

    Today, day 3 of my second week on the 12-week strength template:

    Squats, no belt: 275x4x1@7; 290x4x1@8; 305x4x1@9; 290x4x3@8 to 9. Four minutes rest. The program said to take 5% off the bar for the last 2 to 3 sets until the effort felt like an RPE 9.

    Slingshot bench: 227.5x4x1@7; 240x4x1@8; 252.5x4x1@9; 240x4x3@8. Four minutes rest. Same protocol here: take 5% off for the last 2 to 3 sets until it feels like an RPE 9, but it never did. The last 3 sets all felt like RPE8 so maybe I could handle a bit more with this lift. The slingshot feels like a vest that bestows magical powers.

    Incline DB press: 105x10x1@7; 110x10x1@8; 115x10x1@9; 110x10x1@8. Three minutes rest.

    DB curls: 32.5 (each) x 12 x 3 @8. Two to three minutes rest.

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    • #77
      Day 4 of second week:

      Rack pull from mid-shin, no belt: 385x4x1@7; 405x4x1@8; 425x4x1@9; 405x4x2@8-9. Four to five minutes rest.

      Close-grip bench: 200x4x1@7; 211.25x4x1@8; 222.5x4x1@9; 211.25x4x2@8-9. Four to five minutes rest.

      RDL: 185x10x1@7; 195x10x1@8; 205x10x1@9; 195x10x1@8. Three minutes rest. I used straps for the last 2 sets.

      Triceps press-downs: 35x12x1@7; 45x12x1@8; 50x12x1@9. Two to three minutes rest. Still feeling my way into these. The RPEs were all supposed to be at 8.

      Happy with the close-grip bench today. I think 222.5 for 4 reps is a rep PR for me at that weight. I believe the Bridge and this template are really helping my bench.

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      • #78
        When are you set to compete?

        I mean, you're getting this stuff dialed in nicely.

        Time to strut this stuff on the platform.

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        • #79
          I signed up for a meet in Scottsdale, AZ for the weekend of April 27 & 28, so I've still got a good stretch of time to get ready. I asked Doc Feigenbaum about how to prepare and he recommended a 16-week schedule--I just finished week 2. Now if I can only manage not to burn out or injure myself... If I hit the qualifying totals in AZ I'll have 5 months to get ready for the nationals.

          Looks like you'll be in good shape for the Mustache Mayhem!

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          • #80
            I forgot to mention this before...

            It appears that if you compete at your regionals and finish in the top three, you qualify for Natl...regardless of your total.

            Soooooo, if I miss in February (heaven forfend), my coach has recommended that I go to our regionals as opposed to our local meet in June.

            Sneaky, but thems the rules.

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            • #81
              It appears that if you cIt appears that if you compete at your regionals and finish in the top three, you qualify for Natl...regardless of your total.
              That's good to know, thanks! If I miss the qualifying totals in April there's a regional event in August in Phoenix that I could shoot for.

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              • #82
                Hey there Codger. Comin' this way myself from SS. Good to see you over here. Gonna get a new log started here tomorrow.

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                • #83
                  Hi Si! Good to see you here. The BB medicine resources have really changed the way I train.

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                  • #84
                    Starting week 3 of the 12-week strength template.

                    Squat with belt: 350x1x1@8; 280x5x5@7. Four minutes rest.

                    Press with belt: 152.5x1x1@8; 122.5x5x5@6.5. Four minutes rest.

                    BB rows: 190x10x1@7; 200x10x1@8; 210x10x1@9; 200x10x1@8.5. Three to four minutes rest.

                    DB curls: 32.5 (each) x 12 x 3 @8. Three minutes rest.

                    I might repeat the same squat workout next week to see if it really feels like an 8. According to the template's calculator my 1RM for the squat is now 378, which feels about right. Might also repeat the press, depending on how I feel next week.

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                    • #85
                      Week 3, day 2:

                      Deadlift with belt: 450x1x1@8; 360x5x5@6. Four minutes rest; mixed grip.

                      One-count paused bench: 240x1x1@8; 192.5x5x5@6. Four minutes rest.

                      3-0-3 tempo squat: 170x10x1@7; 180x10x1@8; 190x10x1@9; 180x10x1@8. Three to four minutes rest.

                      Triceps press-downs: 45x12x3@8. Two to three minutes rest.

                      I repeated last week's workout for all the lifts, just to make sure that the bench and dead were at RPE 8, which I'm pretty sure they are now. I'll add a bit of weight next week and see how that feels.

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                    • #86
                      CRUSHIN it, Codger!
                      Well, I was crushing it until I had a bad reaction to a shingles vaccine last Thursday, which caused me to miss a couple of workouts. Back at it today:

                      Squat with belt: 335x1x1@8; 267.5x5x5@6. Four minutes rest. I dropped the weight a bit--the vaccine reaction took a bite out of my energy, like Codger kryptonite!

                      Press with belt: 145x1x1@8; 116.25x5x5@6. Four minutes rest.

                      BB rows: 180x10x1@7; 190x10x1@8; 200x10x1@9; 190x10x1@8. Three minutes rest.

                      DB curls: 30sx12x3@8. Two to three minutes rest.

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                      • #87
                        Which vaccine did you get?

                        Seeing as it's on my list of things I gotta do...

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                        • #88
                          Which vaccine did you get?

                          Seeing as it's on my list of things I gotta do...
                          I got the new shingrix vaccine. It comes in two doses, spaced at least two months apart. I had no problem with the first dose but the second vaccination left me feeling like I had the flu--very weak, a headache that lasted for days, mild fever, and a big rash on my upper left arm where the needle went in. Feeling more or less normal now, still a bit weaker than I was before the vaccination.

                          Today's workout:

                          Deadlift with belt: 435x1x1@8; 347.5x5x5. Four minutes rest.

                          One-count paused bench: 235x1x1@8; 187.5x5x5. Four minutes rest.

                          3-0-3 tempo squats: 170x10x1@7; 180x10x1@8; 190x10x1@9; 180x10x1@8. Three to four minutes rest.

                          Triceps press-downs: 45x12x3@8. Two to three minutes rest.

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                          • #89
                            GPP day today:

                            32 chins/7 minutes; 53 ab-wheel roll-outs/7 minutes; 25 minutes airdyne, moderate pace.

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                            • #90
                              Hey codger, how long are those strength training sessions lasting? Seems like they might be close to 2hrs if I'm reading your rest times right....

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