Codger's Quest

[codgerus maximus]

Week 2 day 2

Deadlift, no belt: 320x5x4@7. Three minutes rest.

Two-board bench: 187.5x5x3@7. Three to four minutes rest.

BB split squat: 55x10x1@5; 55x8x1@5; 55x7x1@5.

Nordic curl: 6x3@8 with 6-0-0 count.

Weighted dips: 15x14@8; 15x12@8; 15x11@8. Two to three minutes rest.

[codgerus maximus]

Week 2 day 3

Starting to feel normal again, except for the slow-healing back wound.

SSB, no belt: 215x6x3@7. Three minutes rest.

Wide-grip bench: 162.5x8x3@7. Four minutes rest.

Weighted push up 35x10x2@5; 35x8x1@5. Two to three minutes rest. I need to buy some more weights for my vest.

Pull up: 8x3@7. Four to five minutes rest.

DB hammer curl: 30 (each) [email protected]; 32.5x11x1@9; 32.5x10x1@9. Two to three minutes rest.

[codgerus maximus]

Week 2 day 4

Banded deadlift, no belt, with rogue red band: 275x5x3@6. Three minutes rest.

High-incline bench: 143.75x3x4@7. Three to four minutes rest.

Lever row: 102.5x10x1@7; [email protected]; [email protected]. Two to three minutes rest.

Reverse nordic, 6-0-0 count: 6x3@8. Two to three minutes rest.

LTE: [email protected]; x12x1@9; x10x1@9. Two to three minutes rest.

For fun, I did some donkey calf raises using resistance bands, two sets of 15.

[codgerus maximus]

Week 3 day 1 on the low fatigue strength template

Squat, no belt: 237.5x5x4@7. Three to four minutes rest.

Paused bench: 183.75x4x3@7, 7.5 by the third set; x2x2@7. Three to four minutes rest.

DB seated press: 50 (each) x8x3@7. Two to three minutes rest.

Weighted close-grip push up: 45x8x3@8. Two to three minutes rest. I placed my hands on two stacks of bumpers so I could get a full range of motion while wearing a weight vest, and my feet were elevated to the same height as the bumpers. These were tough.

BB curl: 65x14x1@9; x12x1@9; x10x1@9. Two to three minutes rest.

The workout took a bit over 90 minutes. Body weight: 175 first thing in the morning.

[codgerus maximus]

Week 3 day 2

Deadlift, no belt: 325x5x4@7. Three to four minutes rest.

Two-board bench: 190x5x1@7; 190x4x3@7. Three minutes rest.

BB split squat: 65x10x3@6. Two to three minutes rest.

Seated cable leg curl: 20x20x1@7; 30x12x1@8; 30x10x1@8. Two to three minutes rest. These were interesting: sitting upright with my leg extended and my foot hooked into a strap at the end of a cable. Then I curled the extended leg down and in. Much harder than a prone leg curl.

Weighted dips with 25-pound weight best: 12x3@8. Two to three minutes rest.

[codgerus maximus]

Week 3 day 3

SSB, no belt: 220x6x2@7; 220x5x2@7. Three to four minutes rest.

Wide-grip bench: 165x8x2@7; 165x6x2@7. Four minutes rest.

Weighted push up with 45-pound weight vest: 45x10x1@7; 45x8x3@7. Two to three minutes rest.

Chin up : 8x3@7, Three to four minutes rest.

DB hammer curl: 31.25 (each) x13x1@8; x12x1@8; x10x1@8. Two to three minutes rest.

[codgerus maximus]

Week 3 day 4

Banded deadlift with rogue red band (30 pounds of resistance when stretched): 285x5x3@7. Three minutes rest.

High-incline bench: [email protected]; 145x2x3@7. Three to four minutes rest.

Lever row: 105x10x3@7. Two to three minutes rest.

Reverse nordic with 6-0-0 count: 6x3@8. Two to three minutes rest.

LTE: [email protected]; 50x1[email protected]; [email protected]. Two to three minutes rest

[codgerus maximus]

Week 4 day 1 on the low-fatigue strength template

Squat with belt: 240x5x5@7. Three to four minutes rest.

Paused bench: [email protected]; 185x3x4@7-8. Four minutes rest.

Seated DB press: 51.25 (each) x8x1@7; x7x2@7; x6x1@7. Two to three minutes rest.

Close-grip push ups with 45-pound weighted vest: [email protected]. Three to four minutes rest.

DB curl: 32.5x10x3@9. Three minutes rest.

[codgerus maximus]

Week 4 day 2

Deadlift with belt: 330x5x5@7. Three to four minutes rest. I can see why the template specifies a belt here--lots of reps!

Two-board bench: 192.5x5x1@7; 192.5x4x3@7. Three to four minutes rest.

Bulgarian split squat with bands: 10x2@7; 8x1@7; 7x1@7. Two to three minutes rest. (The template called for plain old BB split squats but I felt like switching things up a bit. )

Seated cable single-leg curl: 30x12x3@7. Two to three minutes rest.

Dips with 25-pound weight vest: 12x3@8. Two to three minutes rest.

[codgerus maximus]

Week 4 day 3

SSB, no belt: 225x6x2@7; 225x5x2@7. Three to four minutes rest.

Wide-grip bench: 167.5x8x2@7; 167.5x7x2@7. Four minutes rest.

Weighted push up with 35-pound weight vest: 10x4@7. Two to three minutes rest.

Pull up: 8x3@7-8. Three to four minutes rest.

DB hammer curl: 30 (each) x13x1@8; x11x1@8; x10x1@8. Two to three minutes rest.

[codgerus maximus]

Week 4 day 4

Banded deadlift with rogue red band: 295x5x3@7; 295x4x1@7. Three to four minutes rest.

High-incline bench: 146.25x3x5@7. Four minutes rest.

Seal row: 35x10x2@6; x8x1@6; x7x1@6. Two to three minutes rest. I did these instead of the prescribed lever rows just for a change of pace. Surprisingly challenging.

Reverse nordic at 6-0-0 count: 6x3@7. Two to three minutes rest.

DB skull crusher with 25-pound DBs: [email protected]; 11x1@9; 10x1@9. Two to three minutes rest.

[codgerus maximus]

Week 5 day 1 on the low-fatigue strength template

Squat with belt: 242.5x5x5@7. Three to four minutes rest.

Paused bench: 186.25x[email protected]; 186.25x3x2@7; 186.25x2x5@7. Three to four minutes rest.

Seated DB press: 52.5 (each) x8x1@7; x8x1@8; x7x1@10; x1x1. Two to three minutes rest. I should have backed off a bit on the number of reps in the second and third sets to keep the RPE at 7.

Weighted close-grip push up: 35x8x3@7. Two to three minutes rest.

DB curl: 30 (each) x10x3@8. Two to three minutes rest.

And for fun, some band pull-aparts: 10x2.

[codgerus maximus]

Week 5 day 2

Deadlift, no belt: 295x5x5@6. Three to four minutes rest. I felt a bit tired today so I went light on these.

Two-board bench: 195x5x1@7; [email protected]; [email protected]. Three to four minutes rest. I forgot that I was supposed to do no more than 4 reps on that last set.

BB split squat: 75x10x1@7; 75x9x1@7; 75x8x2@7. Two to three minutes rest.

Cable leg curl: 35x10x3@8. Two to three minutes rest.

Triceps rope press down: 35x13x3@8. Two to three minutes rest.

[codgerus maximus]

Week 5 day 3

SSB, no belt: 225x6x2@7; 225x5x2@7. Three to four minutes rest.

Wide-grip bench: 170x8x2@7; 170x7x2@7 and 7.5. Four minutes rest.

Weighted push up: 30x10x4@7. Two to three minutes rest.

Neutral grip pull up: 8x3@7. Three to four minutes rest.

[codgerus maximus]

Week 5 day 4

Banded deadlift with rogue red and: 300x5x3@7; 300x4x1@7. Three to four minutes rest.

High-incline bench: 147.5x3x1@7; 147.5x2x6@7. Three to four minutes rest.

DB seal row: 42.5 (each) x10x2@7; x8x1@7; x7x1@6. Two to three minutes rest.

Reverse nordic, 6-0-0 count: 6x3@7. Two to three minutes rest.

Cable curl: 40x16x3@7. Two to three minutes rest.