Codger's Quest

[codgerus maximus]

Week 6 day 1 on the low fatigue strength template

Squat with belt: [email protected] Three to four minutes rest. (Fahvs!)

Paused bench: [email protected]; [email protected] Four minutes rest. Overshot that first set!

Seated DB press: 35 (each) [email protected] Two to three minutes rest. Today I did these unsupported, that is, without leaning back against the upright pad of my bench. So I had to reduce the weight a bit.

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

DB curl: 27.5 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 6 day 2

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

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

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

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

[codgerus maximus]

Week 6 day 3

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

Wide-grip bench: [email protected]; [email protected]; [email protected]; x1x1. Four minutes rest.

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

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

[codgerus maximus]

Week 6 day 4

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

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

Seal row with 45 lb DBs: [email protected]; [email protected]; [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 7 day 1, second block of the low fatigue strength template

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

Paused bench: [email protected]; [email protected]; 187.5x1x1. Four minutes rest.

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

DB LTE: 25 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

Incline curl; 25 (each) [email protected]; [email protected] Two to three minutes rest.

[Pearlbee]

The RPE measurement is intriguing, I agree. We use it a little, but not as much as the BBM team.

I'll be keeping an eye on things.

[codgerus maximus]

Week 7 day 2

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

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

Belt squat: [email protected]; 250x61; 250x4x1. Two to three minutes rest.

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

[codgerus maximus]

Week 7 day 3

Two-count paused squat, no belt: [email protected]; [email protected] Three minutes rest.

Close-grip bench: [email protected] Three to four minutes rest. The last single felt like an RPE 8. Three to four minutes rest.

Weighted dips: [email protected]; [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 7 day 4

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

Slingshot bench: [email protected] Three minutes rest.

Chest-supported DB row: 52.5 (each) [email protected]; x6x1; x4x1. Two to three minutes rest.

Reverse nordic at 6-0-0 count: 6x3. Two minutes rest.

[codgerus maximus]

Week 8 day 1 on the low fatigue strength template

Squat with belt: [email protected]; [email protected]; 267.5x1x1. Three to four minutes rest.

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

Press, no belt: [email protected]; 97.5x4x1. Two to three minutes rest.

DB LTE: 25 (each) [email protected]; [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 8 day 2

Deadlift with belt: [email protected]; [email protected]; 347.5x1x1. Three to four minutes rest.

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

Belt squat: 135x8; x10; x15. Two minutes rest. I was planning to do 265 after easily doing 250 last week, but 265 wouldn't budge. Stripped off some weight: 250 wouldn't move; neither would 225. I finally decided to go with a light weight for high reps. Not sure what happened today. I think I'll switch to Bulgarian split squats with a barbell next week and give the belt squats a rest. My belt squat set up is a bit awkward anyway.

Lying cable leg curl: [email protected] Two minutes rest.

Hanging knee raise: [email protected] Two minutes rest.

[codgerus maximus]

Week 8 day 3

Two-count paused squat, no belt: [email protected]; [email protected] Three to four minutes rest.

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

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

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

[codgerus maximus]

Week 8 day 4

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

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

Chest-supported DB row: 55 (each) [email protected]; [email protected] Two to three minutes rest

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

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

I weighed a tad under 173 this morning. I've been running a 2-3 times a week for my GPP, plus some brisk walking. I'm pretty happy with how my running has improved. I can hold a 6 mph pace for 25 minutes or so, something I couldn't do three years ago when I weighed 205.

[codgerus maximus]

Week 9 day 1 on the low fatigue strength template

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

Paused bench: [email protected]; [email protected]; 180x1. Three to four minutes rest. The single felt much heavier than I expected. It was supposed to be RPE 8. So I dialed back the remaining sets a bit.

Press, no belt: [email protected]; [email protected] Two to three minutes rest.

DB LTE: 26.25 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 9 day 2

My left hamstring felt a bit strained today, so I ditched my planned workout (deadlifts, paused bench, Bulgarian split squat, and leg curls) for an improvised light workout:

RDL : 225x6x2

Bench: 160x6x4

T-bar row: 115x10x4

Standing calf raise: 135x12x3

Cable curl: 35x20x3.

All the sets were done with about 2 minutes of rest, at RPE 6 or less. I'm thinking I might switch over to a full-body 5 day/wk bodybuilding cycle next week. I had been eyeing a December powerlifting meet but I don't think that's in the cards now, unfortunately.