Codger's Quest

[codgerus maximus]

Week 4 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 to four minutes rest.

DB press: 45 (each) [email protected]; [email protected] Two to three minutes rest.

Cable fly with chain: [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 4 day 3

Deadlift, no belt: [email protected]; [email protected] Three to four minutes rest. 350 is twice my body weight these days.

Slingshot bench: [email protected] Four to five minutes rest.

Bulgarian split squat with 22.5-lb DBs: [email protected]; [email protected] Two to three minutes rest.

Band-assisted nordic curl with rogue blue band: [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 4 day 4

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

Pendlay row: [email protected] Two to three minutes rest.

DB bench: 65 (each) [email protected]; [email protected] Two to three minutes rest.

BB shrug: [email protected] Two to three minutes rest.

Triceps press down: [email protected]; [email protected] 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: [email protected] Three minutes rest.

Cambered swiss bar bench: [email protected] Three minutes rest.

Mid-shin rack pull, no straps: [email protected]; 295x6x2. Two to three minutes rest.

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

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

[codgerus maximus]

Week 5 day 2

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

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

DB press: 45 (each) [email protected]; [email protected] Two to three minutes rest.

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

Triceps press down: 37.5 [email protected] 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: [email protected]; [email protected] Three to four minutes rest.

Slingshot bench: [email protected] Four minutes rest.

Bulgarian split squat with DBs: 22.5 (each) [email protected]; [email protected] 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: [email protected] Three minutes rest.

Pendlay row: [email protected] Two to three minutes rest.

DB bench: 65 (each) [email protected]; [email protected] Two to three minutes rest.

BB shrug: [email protected] Two to three minutes rest.

Cable triceps press down with 3-pound chain: 35+chain [email protected] Two to three minutes rest.

[codgerus maximus]

Week 6 day 1 on second run of Powerbuilding 3

Squat with belt: [email protected]; [email protected]; 262.5x2x1. Three minutes rest.

Close-grip bench: [email protected]; [email protected]; [email protected] Three to five minutes rest.

Two-count paused deadlift, no belt: [email protected]; [email protected]; [email protected] Two to three minutes rest.

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

Cable curl: [email protected] 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: [email protected]; [email protected]; [email protected] Three to four minutes rest.

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

Dips: [email protected]; +10 lbs x [email protected]; [email protected] Two to three minutes rest.

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

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

[codgerus maximus]

Week 6 day 3

Deadlift, no belt: [email protected]; [email protected]; 365x2x1; 365x1x1. Three minutes rest.

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

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

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

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

[codgerus maximus]

Week 6 day 4

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

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

Low incline close-grip bench: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Reverse cable fly: [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 7 day 1, second run of Powerbuilding 3

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

Close-grip bench: [email protected]; 162.5x5x3. Three to four minutes rest.

Two-count paused deadlift, no belt: [email protected]; 290x4x2. Two to three minutes rest.

Reverse nordic: [email protected]

Cable curl: [email protected] Two minutes rest.

[codgerus maximus]

Week 7 day 2

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

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

Weighted dips: [email protected] 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: [email protected]; [email protected]; [email protected] Three to four minutes rest.

Close-grip bench: [email protected]; 162.5x5x3. Three to four minutes rest.

Two-count paused deadlift, no belt: [email protected]; 290x4x2. Two to three minutes rest.

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

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

[codgerus maximus]

Week 7 day 2 redux

Paused bench: [email protected]; [email protected]; [email protected] 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) [email protected]; [email protected]; [email protected]; [email protected] Two to three minutes rest.

Triceps press down with rogue red bands: [email protected]; [email protected] 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.