Tweet
Originally posted by codgerus maximus
View Post
-
I hear you fellow New Mexican! 108 here yesterday 106 today - in the 100s until next Friday where the forecast is for a cool 99. Garage Gym also - so I do my workouts at 9 AM.
-
I try to get the workout in early but sometimes I can't make it. Then I pay the price! One of these days all that will be left of me will be a puddle in the garage with some white hair and gym shorts floating on the surface.I hear you fellow New Mexican! 108 here yesterday 106 today - in the 100s until next Friday where the forecast is for a cool 99. Garage Gym also - so I do my workouts at 9 AM.
Today: Week 12 day 4
High-incline bench: [email protected] Three minutes rest.
One-arm DB row: [email protected] Two to three minutes rest.
Low-incline close-grip bench: [email protected] Two to three minutes rest.
Cable face pull; [email protected] Two minutes rest.
Triceps rope press down: [email protected] Two minutes rest.
Next week my plan is to start this same template (Powerbuilding 3) again. I liked it, and usually looked forward to the workouts. I don't feel beat up at all after following it for 16 weeks or so.Comment
-
Started my second run of Powerbuilding 3 today.
Squat, no belt: [email protected]; [email protected]; [email protected] Three to four minutes rest.
Cambered Swiss bar bench: [email protected]; [email protected]; [email protected] Three minutes rest.
Mid-shin rack pull, no straps: [email protected] (double overhand); [email protected]; [email protected] Three minutes rest. Last 2 sets were mixed grip.
Band-assisted reverse nordic with rogue blue band: [email protected] Two to three minutes rest.
EZ bar curl: [email protected] Two to three minutes rest.Comment
-
Week 1 day 2
Paused bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.
SSB, no belt: [email protected]; [email protected]; [email protected] Three minutes rest.
DB press: 37.5 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.
Cable cross over fly: [email protected] Two to three minutes rest. First time doing these with my DIY setup. Felt really good but I'll have to add a few more pounds to get it up to the proper RPE.
Triceps press down: [email protected] Two to three minutes rest.Comment
-
Week 1 day 3
Deadlift, no belt: [email protected]; [email protected]; [email protected] Three to four minutes rest.
Slingshot bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.
Bulgarian split squat: body weight x12; with 20-lb DBs: x12; 22.5x12. Two to three minutes rest.
Band-assisted nordic curl with rogue blue band: 12x4. Two to three minutes rest.
One-arm cable curl: [email protected] Two to three minutes rest.Comment
-
Week 1 day 4
Press, no belt: [email protected]; [email protected]; [email protected] Three to four minutes rest.
Pendlay row: [email protected]; [email protected]; [email protected] Three minutes rest.
DB bench: 60 (each DB) [email protected]; [email protected]; [email protected] Two to three minutes rest.
BB shrug; [email protected] Two to three minutes rest.
Cross-over cable triceps press down: [email protected] Two to three minutes rest.Comment
-
Week 2 day 1 on second run of Powerbuilding 3
Squat with belt: [email protected]; [email protected] Three minutes rest.
Multi-grip cambered bar bench: [email protected] Three minutes rest.
Mid-shin rack pull, no straps, mixed grip: [email protected]; 280x6x2. Two to three minutes rest.
Reverse nordics, partial range of motion:12x3. Two to three minutes rest.
EZ bar curls: [email protected] Two to three minutes rest.Comment
-
Week 2 day 2
Paused bench: [email protected] Three to five minutes rest.
SSB, no belt: [email protected]; [email protected] Three to four minutes rest.
DB press: 43.75 (each DB) [email protected]; [email protected] Two to three minutes rest.
Cable cross over fly: [email protected] Two to three minutes rest.
Triceps extensions with crossed cables: [email protected] Two to three minutes rest.Comment
-
Week 2 day 3
Deadlift, no belt: [email protected] Three to four minutes rest.
Slingshot bench: [email protected] Three to four minutes rest.
Bulgarian split squat with 20-pound DBs: [email protected] Two to three minutes rest.
Band-assisted Nordic curl: [email protected] Two to three minutes rest.
Cable curl: [email protected] Two to three minutes rest.Comment
-
Week 2 day 4
Press, no belt: [email protected]; [email protected] Three minutes rest.
Pendlay row: [email protected] Two to three minutes rest.
DB bench: [email protected] Two to three minutes rest.
BB shrug: [email protected]; [email protected] Two to three minutes rest.
Triceps press down: [email protected] Two to three minutes rest.Comment
-
Week 3 day 1 on Powerbuilding 3 template
Squat with belt: [email protected] Three to four minutes rest.
Cambered multi-grip bench: [email protected] Three to four minutes rest.
Mid-shin rack pull: [email protected]; 285x6x2. Two to three minutes rest.
Reverse nordic curl, partial range of motion: 12x3. Two to three minutes rest.
Cable curl: [email protected] Two to three minutes rest.Comment
-
Week 3 day 2
Paused bench: [email protected]; [email protected]; 183.75x1x1. One to five minutes rest. All the sets were supposed to stay at RPE 7 so I had to adjust the reps for the last couple of sets and get in 20 reps altogether.
SSB, no belt: [email protected] Three to four minutes rest.
DB press: [email protected]; [email protected] Two to three minutes rest.
Cable fly: [email protected] Two to three minutes rest.
Triceps rope press down: [email protected] Two to three minutes rest.Comment
-
Week 3 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 21.25-pound dumbbells: [email protected]; [email protected] Two to three minutes rest.
Band-assisted nordic curl: [email protected] Two to three minutes rest.
Cable curl: [email protected] Two to three minutes rest.Comment
-
Week 3 day 4
Press, no belt: [email protected]; [email protected] Three minutes rest.
Pendlay row: [email protected] Two to three minutes rest.
DB bench: 63.75 (each DB) [email protected]; [email protected] Two to three minutes rest.
BB shrug: [email protected] Two to three minutes rest.
Triceps press down: [email protected] Two to three minutes rest.Comment
-
Week 4 day 1 on Powerbuilding 3
Squat with belt: [email protected] Three minutes rest.
Multi-grip cambered bar bench: [email protected]; [email protected]; [email protected]; [email protected] Three minutes rest.
Mid-shin rack pull: [email protected]; 290x6x2. Two to three minutes rest.
Reverse nordic curl: 12x3. Two to three minutes rest.
Cable curl: [email protected] Two to three minutes rest.Comment
Comment