Codger's Quest

[codgerus maximus]

Week 9 day 2

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

Two-count paused squat, no belt: [email protected] Three minutes rest.

One-arm kneeling landmine press: [email protected] Two to three minutes rest.

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

Overhead triceps cable extension: [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 9 day 3

Deadlift, no belt: [email protected]; [email protected]; 365x2x2. Three to four minutes rest.

Two-count paused bench: [email protected]; 176.25x4x2. Three to four minutes rest.

Belt squat: [email protected]; 272.5x10x3. Two to three minutes rest.

Nordic curls: [email protected] Two to three minutes rest.

Hammer curls: 30 (each DB) [email protected] Two to three minutes rest.

[codgerus maximus]

Week 9 day 4

High-incline bench: [email protected] Three to four minutes rest.

One-arm DB row: [email protected] Two to three minutes rest.

Low-incline close-grip bench: [email protected] Three minutes rest.

Lying cable pull over: [email protected]; [email protected] Two to three minutes rest.

Weighted dips: [email protected]; [email protected]; [email protected] Two to three minutes rest. Eight more total reps than last week, so that felt nice.

[codgerus maximus]

Week 10 day 3 on the power building 3 template

Squat with belt: [email protected]; [email protected] Three to four minutes rest.

Close-grip bench: [email protected]; 163.75x5x3. Three to four minutes rest.

Two-count paused deadlift, no belt or straps: [email protected]; 210x4x3. Two to three minutes rest. I had been using straps with these but today I decided to do without them so I dropped the weight quite a bit. All the reps felt like very easy warm ups.

Band-assisted reverse nordic (blue rogue band) 10x3. Two to three minutes rest.

[codgerus maximus]

Week 10 day 2

Paused bench: [email protected]; [email protected] to 8.5; [email protected]; [email protected]? Three to four minutes rest. The template called for a total of 12 reps more at 190 after the single and first triple, with no sets exceeding RPE 7, so I lowered the reps of the last couple of sets.

Two-count paused squat, no belt: [email protected] Three minutes rest.

Cambered football bar (aka swiss bar) [email protected] Two to three minutes rest. I just picked up a nice Elite FTS "Cambered American" bar and used it for the first time today. I really liked it. I'm hoping the extra range of motion will help my competition bench. (The bar weighs 38 pounds so the weight increments are a bit odd. )

DB lateral raise: 20 (each DB) [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 10 day 3

Deadlift, no belt: [email protected]; [email protected]; [email protected] Three to four minutes rest. These felt strong today, went up smoothly, no wobbling, and I held on at the top for a few seconds for each rep.

Pin bench at chest level: [email protected]; 177.5x4x2. Three to four minutes rest. The set at 190 surprised me. My last warm up at 185 felt like an RPE 7, so I figured 190 would be an 8. Maybe I didn't set myself up quite right.

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

Band-assisted nordic curl, with rogue blue band: 12x3. Two to three minutes rest.

Hammer curls: 30 (each) [email protected] Two to three minutes rest.

[codgerus maximus]

Week 10 day 4

High-incline bench: [email protected] Three to four minutes rest.

One-arm DB row: [email protected] Two to three minutes rest.

Low-incline close-grip bench: [email protected]; [email protected]; [email protected] Two to four minutes rest. The reps dropped to maintain an RPE 7 effort over 40 total reps.

Lying cable pull over: [email protected]; [email protected] Two to three minutes rest.

Weighted dips: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 11 day 1 on the power building 3 template.

I decided I'm not going to participate in the June 25 meet I've been training for. Covid cases in NM are rising so I'm going to continue my cautious ways and sit this one out. So, instead of peaking for the next three weeks I'm re-running week 10 of the template this week and next. After that I ;might start the template again from the beginning since I've been getting good results and I feel fresh.

Squat with belt: [email protected]; [email protected] Three to four minutes rest.

Close-grip bench: [email protected]; 165x5x3. Three to four minutes rest.

Two-count paused deadlift: [email protected]; 225x4x3. Two to three minutes rest.

Band-assisted reverse nordic with rogue blue band: 10x3. Two to three minutes rest.

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

[mjwurtz]

That's too bad about the meet!

[The Average Lifter]

Gosh! How do you manage to stay at RPE 8 doing 12 reps on all 5 sets of Curls?! My first set with 25 lb is [email protected] and that tanks to 7 or 8 reps on the 2nd set...

[codgerus maximus]

That's too bad about the meet!

I hate to miss the meet--I always enjoy them. And it would have been fun to spend a couple of days in Santa Fe. It's a beautiful city and an old friend of mine lives there.

Gosh! How do you manage to stay at RPE 8 doing 12 reps on all 5 sets of Curls?! My first set with 25 lb is [email protected] and that tanks to 7 or 8 reps on the 2nd set...

Maybe the first set or two feels closer to an RPE 7. I choose a weight that I know I can manage for 5 high-rep sets. I figure if I'm consistent with my approach things will even out even if the RPE isn't right on the number for every single set. I don't worry too much about the accessory exercises, as long as my skinny old guns get a bit of a workout each week.

[codgerus maximus]

Week 11 day 2

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

Two-count paused squat, no belt: [email protected] Three to four minutes rest.

Cambered swiss-bar bench: [email protected] Two to three minutes rest.

DB lateral raise: 20 (each) [email protected] Two to three minutes rest.

Overhead cable triceps extension: [email protected]; [email protected] Two to three minutes rest.

My weight's holding steady at about 175 first thing in the morning; up to 177 or 178 later in the day.

[codgerus maximus]

Week 11 day 3

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

Pin bench, chest level: [email protected]; 177.5x4x2. Three to four minutes rest.

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

Band-assisted nordic curl with rogue blue band: 10x3. Two to three minutes rest.

DB hammer curl: 30 (each) [email protected] Two to three minutes rest.

[codgerus maximus]

Week 11 day 4

High-incline bench: [email protected]; [email protected] Three to four minutes rest.

One-arm DB row: [email protected] Two to three minutes rest.

Low-incline close grip bench: [email protected]; [email protected]; 117.5x2x1. Three to four minutes rest, except for a minute or so rest to get in the last 2 reps.

Lying cable pull over: [email protected] Two to three minutes rest.

Weighted dips: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 12 day 1 on the power building 3 template (basically repeating week 10 for the second time)

Squat with belt: [email protected]; [email protected] Three to four minutes rest. Phew, these felt heavy today. Very hot in the garage so I think the heat took a toll on the codger biophysical complex.

Close-grip bench: [email protected]; [email protected] Three to four minutes rest. Everything felt hard today. These went up pretty fast last week with a slightly heavier load.

Two-count paused deadlift, no straps. [email protected]; 225x4x3. Two to three minutes rest.

Band-assisted reverse nordic curl with rogue blue band: 10x3. Two to three minutes rest.

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

[codgerus maximus]

Week 12 day 2

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

Two-count paused squat, no belt: [email protected] Three to four minutes rest.

Cambered Swiss-bar bench: [email protected] Two to three minutes rest.

DB lateral raise: 20 (each) [email protected] Two to three minutes rest.

Triceps rope press down: [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 12 day 3

Backed off a bit today due to the oven-like temps in the garage.

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

Pin bench, chest level: [email protected]; 171.25x4x2. Three minutes rest.

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

Band-assisted nordic curl with rogue blue band: 8x3. Two to three minutes rest.

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