Codger's Quest

[codgerus maximus]

Week 4 day 2

Paused bench: 187.5x4x2@7; 187.5x3x2@7; 187.5x2x3@7. Three to four minutes rest

SSB, no belt: 217.5x8x1@7; 217.5x6x1@7; 217.5x5x2@7. Three to four minutes rest.

DB press: 45 (each) x12x1@9; 42.5x12x2@8-9. Two to three minutes rest.

Cable fly with chain: 45x20x3@8. Two to three minutes rest.

Triceps press down: 35x13x4@8-9. Two to three minutes rest.

[codgerus maximus]

Week 4 day 3

Deadlift, no belt: 350x4x2@7; 350x3x2@7. Three to four minutes rest. 350 is twice my body weight these days.

Slingshot bench: 200x5x4@7. Four to five minutes rest.

Bulgarian split squat with 22.5-lb DBs: 12x1@7; 10x3@7. Two to three minutes rest.

Band-assisted nordic curl with rogue blue band: 12x3@8. Two to three minutes rest.

Cable curl: 40x12x4@7. Two to three minutes rest.

[codgerus maximus]

Week 4 day 4

Press, no belt: 112.5x5x1@7; 112.5x3x5@6-7. Three minutes rest.

Pendlay row: 155x10x4@7. Two to three minutes rest.

DB bench: 65 (each) x12x1@7; 65x10x3@7. Two to three minutes rest.

BB shrug: 185x17x3@8. Two to three minutes rest.

Triceps press down: 35x13x1@7; 35x15x3@8. Two to three minutes rest. Stopped a rep or two too soon on the first set.

[codgerus maximus]

Week 5 day 1 on second run of Powerbuilding 3 template

Squat with belt: 250x4x4@7. Three minutes rest.

Cambered swiss bar bench: 143x6x4@7. Three minutes rest.

Mid-shin rack pull, no straps: 310x8x1@8; 295x6x2. Two to three minutes rest.

Reverse nordic curl: 12x3@8. Two to three minutes rest.

Cable curl: 40x14x5@8. Two to three minutes rest.

[codgerus maximus]

Week 5 day 2

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

SSB, no belt: 200x8x3@6-7. Three minutes rest.

DB press: 45 (each) x12x1@9; 42.5x12x2@8-9. Two to three minutes rest.

Cable fly: 50x15x3@8. Two to three minutes rest.

Triceps press down: 37.5 x12x5@8. Two to three minutes rest.

Hot and humid in the garage this afternoon so I dialed things back a bit.

[codgerus maximus]

Week 5 day 3

Deadlift, no belt: 352.5x4x2@7; 352.5x3x2@7. Three to four minutes rest.

Slingshot bench: 202.5x5x4@7. Four minutes rest.

Bulgarian split squat with DBs: 22.5 (each) x12x1@7; x10x3@7. Two to three minutes rest.

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

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

[codgerus maximus]

Week 5 day 4

Another hot and humid day in the garage (well, humid for the high desert) so I went a big lighter than planned.

Press, no belt: 105x5x4@6. Three minutes rest.

Pendlay row: 155x10x4@7. Two to three minutes rest.

DB bench: 65 (each) x12x1@7; x10x3@7. Two to three minutes rest.

BB shrug: 185x12x3@7. Two to three minutes rest.

Cable triceps press down with 3-pound chain: 35+chain x15x5@8. Two to three minutes rest.

[codgerus maximus]

Week 6 day 1 on second run of Powerbuilding 3

Squat with belt: 277.5x1x1@7; 262.5x3x2@7; 262.5x2x1. Three minutes rest.

Close-grip bench: 162.5x5x1@6; 167.5x5x1@7; 172.5x5x1@8. Three to five minutes rest.

Two-count paused deadlift, no belt: 275x6x1@6; 287.5x6x1@7; [email protected]. Two to three minutes rest.

Reverse nordic curl: 12x4. Two to three minutes rest.

Cable curl: 42.5x14x5@8. Two to three minutes rest.

Very hot and humid (for the Southwest) in the garage today. I really need to get out there earlier in the day.

[codgerus maximus]

Week 6 day 2

Paused bench: 200x1x1@7; 187.5x3x1@7; [email protected]. Three to four minutes rest.

Two-count paused squat: 195x6x1@5; 205x6x1@6; 215x6x1@7. Three minutes rest.

Dips: unweightedx10x1@5; +10 lbs x 10x1@6; +20x10x1@7. Two to three minutes rest.

DB lateral raise: 20 (each) x16x1@8; x15x1@8; x14x2@8. Two to three minutes rest.

Cable skull crusher: 30x15x1@5; 35x15x1@6; [email protected]. Two to three minutes rest.

[codgerus maximus]

Week 6 day 3

Deadlift, no belt: 387.5x1x1@7; 365x3x1@7; 365x2x1; 365x1x1. Three minutes rest.

Two-count paused bench: 16[email protected]; 175x4x1@7; 182.5x4x1@8. Three to four minutes rest.

Belt squat: 250x12x1@6; 265x12x1@7; 280x12x1@8. Two to three minutes rest.

Band-assisted nordic curl with rogue blue band: 12x4. Two to three minutes rest.

Cable curl: 45x12x5@8. Two to three minutes rest.

[codgerus maximus]

Week 6 day 4

High incline bench: 120x4x1@6; 127.5x4x1@7; 132.5x4x1@8. Three to four minutes rest.

One-arm DB row: 50x10x1@5; 55x10x1@6; [email protected]. Two to three minutes rest.

Low incline close-grip bench: 105x10x1@6; 110x10x1@7; 115x10x1@8. Two to three minutes rest.

Reverse cable fly: 15x15x4@8. Two to three minutes rest.

Cable skull crusher: 42.5x15x5@8. Two to three minutes rest.

[codgerus maximus]

Week 7 day 1, second run of Powerbuilding 3

Squat with belt: 280x1x1@7; 262.5x3x2@7; 262.5x2x3@7. Three minutes rest.

Close-grip bench: 175x5x1@8; 162.5x5x3. Three to four minutes rest.

Two-count paused deadlift, no belt: 305x6x1@8; 290x4x2. Two to three minutes rest.

Reverse nordic: 12x4@8.

Cable curl: 45x12x5@8. Two minutes rest.

[codgerus maximus]

Week 7 day 2

Paused bench: 202.5x1x1@7; 190x3x1@7; 190x2x6@7. Three minutes rest.

Two-count paused squat: [email protected]; [email protected]. Three minutes rest.

Weighted dips: 25x10x3@7. Two to three minutes rest.

DB later raise: 20 (each) x18, x17, x15, x13. Two to three minutes rest.

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

[codgerus maximus]

I'm repeating last week's workouts after a four-day vacation in Durango, Colorado. I brought some bands with me, a portable pull-up gizmo, and a 45-pound weighted vest so I managed to get in some pretty good workouts while I was away.

Today:
Squat with belt: 280x1x1@7; 262.5x3x2@7; 262.5x2x3@7. Three to four minutes rest.

Close-grip bench: 175x5x1@8; 162.5x5x3. Three to four minutes rest.

Two-count paused deadlift, no belt: 305x6x1@8; 290x4x2. Two to three minutes rest.

Reverse nordic curl: 12x4. Two to three minutes rest.

Cable curl: 45x12x5@8. Two to three minutes rest.

[codgerus maximus]

Week 7 day 2 redux

Paused bench: 202.5x1x1@7; 190x3x1@7; 190x2x6@7. Three to four minutes rest.

Two-count paused squat: [email protected]; 215x5x2. Three minutes rest.

Dips with 22.5-pound weighted vest x10x3. Two to three minutes rest. Using a weighted vest feels much better than dangling plates from a chain.

DB lateral raise: 21.25 (each) x20x1@8; x16@8; x15@8; x13@8. Two to three minutes rest.

Triceps press down with rogue red bands: 15x2@8; 13x3@8. Two to three minutes rest. Thought I'd use bands instead of weights today just to switch things up.

Weight is still holding steady at 175 pounds first thing in the morning.