Codger's Quest

[codgerus maximus]

Hey codger, how long are those strength training sessions lasting? Seems like they might be close to 2hrs if I'm reading your rest times right....

Usually somewhere between 90 minutes and two hours. Today's workout was a tad under 90 minutes:

Squat, no belt: 275x4x1@7; 290x4x1@8; 305x4x1@9; 290x4x2@8-9. Four minutes rest.

Slingshot bench: 230x4x1@7; 245x4x1@8; 260x4x1@9; 245x4x2@8-9. Four minutes rest. After two weeks of feeling my way into these I think today's RPEs felt about right.

Incline DB bench: 105x10x1@7; 110x10x1@8; 115x10x1@9; 110x10x1@8-9. Three minutes rest.

DB curls: 30sx12x3@8; two minutes rest.

Felt better today but still a bit weaker than I was before the shingles shot. I'm pretty confident that next week I'll be back on track.

[codgerus maximus]

Wrapping up another week today:

Rack pull, no belt: 385x4x1@7; 405x4x1@8; 425x4x1@9; 405x4x2@8-9. Four minutes rest.

Close-grip bench: 205x4x1@7; [email protected]; [email protected]. Four minutes rest. These were supposed to be RPE 7, 8, and 9 but everything felt a bit heavy today. I might dial these back by about 5 pounds next week.

RDL with straps: 190x10x1@7; 200x10x1@8; 210x10x1@9; 200x10x1@8. Three minutes rest.

Triceps press-downs: 50x12x3@8. Two minutes rest.

[codgerus maximus]

Week 4, day 1 of 12-week strength template:

Squat with belt: 340x1x1@8; 280x4x5. Four minutes rest.

Press with belt: 147.5x1x1@8; 122.5x4x5. Four minutes rest.

BB rows: 185x10x1@7; 195x10x1@8; 205x10x1@9; 195x10x1@8. Three to four minutes rest.

DB curls: 30sx12x4@8. Two to three minutes rest.

[codgerus maximus]

Week 4, day 2:

Deadlift with belt: 440x1x1@8; 365x4x5. Four minutes rest.

One-count paused bench: 237.5x1x1@8; 197.5x4x5. Four minutes rest.

3-0-3 tempo squat: 175x10x1@7; 185x10x1@8; 195x10x1@9; 185x10x1@8-9. Three minutes rest.

Triceps press-downs: 55x12x4@8. Two minutes rest.

[gymdad150]

Solid Dead session...

[codgerus maximus]

Thanks, GD. All the lifts felt strong today. I think I'm over that shingles-vaccine reaction.

[codgerus maximus]

Week 4, day 3:

Squat, no belt: 280x4x1@7; 295x4x1@8; 310x4x1@9; 295x4x3@8. Four minutes rest.

Slingshot bench: 230x4x1@7; 245x4x1@8; [email protected]; 245x4x2@8-9. Four minutes rest. I repeated last week's workout because I wasn't sure about the RPEs for this one. Turns out the third set at 260 was too big a jump from the second set of 245. 245 felt like a solid RPE8, but with 260 I wasn't sure if I had one more rep left. I'll try 256.25 next time for the heaviest set, which would be more in line with a 5% jump equating to the RPE increasing by 1.

Incline DB press: 107.5x10x1@7; 112.5x10x1@8; 117.5x10x1@9; 112.5x10x1@8. Three minutes rest.

DB curls: 30sx12x4@8. Two to three minutes rest.

[codgerus maximus]

Week 4, day 4:

Rack pulls, mid-shin, no belt: 390x4x1@7; 410x4x1@8; 430x4x1@9; 410x4x3@8-9. Four minutes rest.

Close-grip bench: 200x4x1@7; 210x4x1@8; 220x4x1@9; 210x4x2@8-9. Four minutes rest.

RDL with straps: 195x10x1@7; 205x10x1@8; 215x10x1@9; 205x10x1@8; Three minutes rest.

Triceps press-downs: 55x12x4@8. Two minutes rest.

Feeling pretty much recovered from the vaccine reaction. Everything felt strong today. I was happy with the close-grip bench. I was planning on doing 215 for the REP9 set, but 200 felt like a solid 7 so I went for 220 and it felt like an honest RPE9.

[gymdad150]

Glad to read that you're close to fully recovered. Glad the reaction wasn't worse...

[codgerus maximus]

Thanks, GD. I hope you come roaring back this week.

Today's workout: GPP

35 chins/8 minutes; 55 ab-wheel roll-outs/8 minutes; 30 minutes LISS on airdyne.

[codgerus maximus]

I'm repeating week 3 of the 12-week strength template so I can sync with a USAPL meet that I'll be competing in at the end of April--11 weeks from now!

Today:

Squat with belt: 345x1x1@8; 275x5x5. Four minutes rest.

Press with belt: 150x1x1@8; 120x5x5. Four minutes rest.

BB row: 185x10x1@7; 195x10x1@8; 205x10x1@9; 195x10x1@8. Three minutes rest.

DB curls: 30sx12x4@8. Two to three minutes rest.

[gymdad150]

I think you're gonna knock it out of the park...god willin' and the creeks don't rise.

[codgerus maximus]

I think you're gonna knock it out of the park...god willin' and the creeks don't rise.

Thanks, I hope so. I've missed two meets in the past because of injuries, mostly from over-reaching. I'll try to be careful over the next couple of months.

[codgerus maximus]

Lots of deads and benches today:

Deadlift with belt: 445x1x1@8; 355x5x5. Four minutes rest.

1-count paused bench: 240x1x1@8; 192.5x5x6; Four minutes rest.

3-0-3 tempo squat: 180x10x1@7; 190x10x1@8; 200x10x1@9; 190x10x1@8. Three to four minutes rest.

Triceps press-downs: 60x12x4@8; two to three minutes rest.

[gymdad150]

Thanks, I hope so. I've missed two meets in the past because of injuries, mostly from over-reaching. I'll try to be careful over the next couple of months.

I think using the BBM templates will keep you from over reaching, and that will make meet day a lot of fun.