Codger's Quest

[codgerus maximus]

Week 2 day 2

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

Two-board bench: [email protected] Three to four minutes rest.

BB split squat: [email protected]; [email protected]; [email protected]

Nordic curl: [email protected] with 6-0-0 count.

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

Wide-grip bench: [email protected] Four minutes rest.

Weighted push up [email protected]; [email protected] Two to three minutes rest. I need to buy some more weights for my vest.

Pull up: [email protected] Four to five minutes rest.

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

[codgerus maximus]

Week 2 day 4

Banded deadlift, no belt, with rogue red band: [email protected] Three minutes rest.

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

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

Reverse nordic, 6-0-0 count: [email protected] Two to three minutes rest.

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

Paused bench: [email protected], 7.5 by the third set; [email protected] Three to four minutes rest.

DB seated press: 50 (each) [email protected] Two to three minutes rest.

Weighted close-grip push up: [email protected] 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: [email protected]; [email protected]; [email protected] 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: [email protected] Three to four minutes rest.

Two-board bench: [email protected]; [email protected] Three minutes rest.

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

Seated cable leg curl: [email protected]; [email protected]; [email protected] 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: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 3

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

Wide-grip bench: [email protected]; [email protected] Four minutes rest.

Weighted push up with 45-pound weight vest: [email protected]; [email protected] Two to three minutes rest.

Chin up : [email protected], Three to four minutes rest.

DB hammer curl: 31.25 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 4

Banded deadlift with rogue red band (30 pounds of resistance when stretched): [email protected] Three minutes rest.

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

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

Reverse nordic with 6-0-0 count: [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 4 day 1 on the low-fatigue strength template

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

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

Seated DB press: 51.25 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

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

DB curl: [email protected] Three minutes rest.

[codgerus maximus]

Week 4 day 2

Deadlift with belt: [email protected] Three to four minutes rest. I can see why the template specifies a belt here--lots of reps!

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

Bulgarian split squat with bands: [email protected]; [email protected]; [email protected] 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: [email protected] Two to three minutes rest.

Dips with 25-pound weight vest: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 4 day 3

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

Wide-grip bench: [email protected]; [email protected] Four minutes rest.

Weighted push up with 35-pound weight vest: [email protected] Two to three minutes rest.

Pull up: [email protected] Three to four minutes rest.

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

[codgerus maximus]

Week 4 day 4

Banded deadlift with rogue red band: [email protected]; [email protected] Three to four minutes rest.

High-incline bench: [email protected] Four minutes rest.

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

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

[codgerus maximus]

Week 5 day 1 on the low-fatigue strength template

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

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

Seated DB press: 52.5 (each) [email protected]; [email protected]; [email protected]; 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: [email protected] Two to three minutes rest.

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

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

[codgerus maximus]

Week 5 day 2

Deadlift, no belt: [email protected] Three to four minutes rest. I felt a bit tired today so I went light on these.

Two-board bench: [email protected]; [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: [email protected]; [email protected]; [email protected] Two to three minutes rest.

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

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

[codgerus maximus]

Week 5 day 3

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

Wide-grip bench: [email protected]; [email protected] and 7.5. Four minutes rest.

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

Neutral grip pull up: [email protected] Three to four minutes rest.

[codgerus maximus]

Week 5 day 4

Banded deadlift with rogue red and: [email protected]; [email protected] Three to four minutes rest.

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

DB seal row: 42.5 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

Reverse nordic, 6-0-0 count: [email protected] Two to three minutes rest.

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