Codger's Quest

[codgerus maximus]

HI Mark, Welcome back, and congrats on your recent meet results! Really nice lifts.

I'd like to enter a meet this summer but being an ancient dude I still worry about the possibility of covid exposure during crowded indoor competitions. So maybe....

For the last few months I've mostly been doing bodybuilding workouts with the somewhat demented idea of being shredded at 70, a milestone that will roll over me next year. Currently I'm following a 6-day push-pull-legs program, along with some running and calisthenics.

[mjwurtz]

The USAPL has the New Mexico State Championships in Rio Rancho November 5-6. I'm thinking about that one.

[codgerus maximus]

Week 1 day 2 of PPL. A pull day today.

Neutral-grip lat pull down: 155x8x4@7. Three minutes rest.

Seated cable row, neutral grip: [email protected]. Three minutes rest.

Lat prayer: [email protected]; [email protected]. Three minutes rest.

Cable reverse fly: 25x15x3@6. Two minutes rest.

Cable curl with EZ bar attachment: [email protected]; 55x12x1@8. 90 seconds rest.

DB curl: 25 (each) x15x2@6-7. 90 seconds rest.

[codgerus maximus]

The USAPL has the New Mexico State Championships in Rio Rancho November 5-6. I'm thinking about that one.

I'd have to skip that one, since I no longer have a USAPL membership card. A year or two ago I registered with Powerlifting America (https://powerlifting-america.com/) since they've replaced USAPL as the official IPF affiliate in the U.S.

Powerlifting America has a meet in Flagstaff this summer, I think, and that might be a nice venue.

[codgerus maximus]

PPL week 1 day 3, a leg day:

Belt squat: [email protected]. Three minutes rest.

RDL with straps [email protected]. 2.5 minutes rest.

Cable leg extension: [email protected]. 90 seconds rest.

Seated single-leg cable curl: [email protected]. 90 seconds rest.

Standing cable calf raise on step: 120x15x3@7; [email protected]. 90 seconds rest.

Body weight walking lunge: 16 reps (each leg) [email protected]. 2 minutes rest.

[codgerus maximus]

PPL week 1 day 4

Incline DB bench: 45 (each) [email protected]. Three minutes rest.

BB overhead press: 75x12x4@7. Three minutes rest.

Standing cable fly: 60x12x1@6; [email protected]. Two minutes rest.

One-arm cable lateral raise: 15x12x3@7. 90 seconds rest.

DB skull crusher: 25 (each) x12x2@7-8. 90 seconds to 2 minutes rest.

Cable triceps extension: [email protected]. 90 seconds to 2 minutes rest.

[codgerus maximus]

Week 1 day 5, a pull day

Neutral grip lat pull down: [email protected]; 130x12x1@7; 135x12x2@7-8. Three minutes rest.

T-bar row with landmine: 115x12x4@6. Three minutes rest.

Lat prayer: 55x12x3@6-7. Two minutes rest.

DB shrug: 75 (each) [email protected]. 90 seconds rest.

DB hammer curl: 25 (each) x12x1@6; [email protected]. 90 seconds rest. My right forearm feels a little tender; I tweaked it somehow last week, I think by carelessly yanking on a cable with some heavy plates attached.

Cable curl: 20x12x2@6. 90 seconds rest.

Cable crunch: [email protected]. 90 seconds rest.

Hanging knee raise: [email protected]. 90 seconds rest.

[codgerus maximus]

Week 1 day 6, second leg day

Hatfield squat: 155x12x4@6 or less. Three minutes rest. First time doing these so I'm experimenting to find the appropriate weight.

BB hip thrust: 190 x12x4@7. 2.5 minutes rest.

Seated one-leg cable curl: 37.5x12x3@6-7. 90 seconds rest.

Cable leg extension: [email protected]. 90 seconds rest.

Seated BB calf raise: [email protected]

Cable pull through: 35x12x1@5 or less; 45x12x1@5. 90 seconds rest. Another first-time experiment.

[codgerus maximus]

Week 2 day 1 on my Push-Pull-Legs plan. Today was a push day, mostly.

DB bench: 63.75 (each) x 8x3@7. Three minutes rest.

Seated DB press, no back support: 38.75 (each) [email protected]. Three minutes rest.

Standing cable chest fly: [email protected]. Two minutes rest.

Cable upright row: [email protected]. Two minutes rest.

Cable skull crusher: 35x15x1@6; [email protected] 90 seconds rest.

Standing cable triceps extension: [email protected]; 35x15x1@8. 90 seconds rest.

Cable crunch: 75x12x4@6. 90 seconds rest.

Hanging knee raise: [email protected]. 90 seconds rest.

[codgerus maximus]

Week 2 day 2, a pull day:

Neutral grip lat pull down: 157.5x8x4@7. Three minutes rest.

Neutral grip seated cable row: 120x8x4@6. Three minutes rest.

Lat prayer: [email protected]. Two minutes rest.

Standing reverse cable fly: 27.5x15x3@6. Two minutes rest.

Cable biceps curl: 50x15x2@7. 90 seconds rest.

DB curl: 25 (each) [email protected]. 90 seconds rest.

[codgerus maximus]

Week 2 day 3, a leg day:

Belt squat: [email protected]. Three minutes rest.

RDL with straps: [email protected]. 2.5 minutes rest.

Cable leg extension: 62.5x15x3@6-7. Two minutes rest.

Seated one-leg cable curl: [email protected]. Two minutes rest.

Standing cable calf raise on step: 120x15x3@7; 120x10x1@6. 90 seconds rest.

Body-weight walking lunges: 16 (each leg) x2@7. 90 seconds rest.

I'm going to miss my next couple of workouts. Taking a short 3-day vacation to celebrate my wife's birthday. (I'm hoping she won't be too annoyed if I do some pull-ups, push-ups, nordic curls, and split squats in the hotel room. )

[codgerus maximus]

I'm repeating week 2 of my 10-week mesocycle, since I missed a couple of days last week.

Week 2 redux day 1

DB bench: 65 (each) x8x4@7. Three minutes rest.

Seated DB press, no back support: 40 (each) [email protected]. Three minutes rest.

Standing cable fly: [email protected]. Two minutes rest.

Upright cable row: [email protected]. Two minutes rest.

Cable skull crusher with EZ bar attachment: [email protected].

Overhead cable triceps extension: [email protected]. 90 seconds rest.

Cable crunch: 77.5x12x4@6-7. 90 seconds rest.

Hanging knee raise: [email protected]. 90 seconds rest.

I used a pretty nice Hoist fitness station while I was at a hotel this past weekend. Lots of nice movements, from standing horizontal presses and rows to seated leg curls and leg extensions. I spent almost 2 hours playing with it.

[codgerus maximus]

Week 2 redux day 2

Lat pull down: 160x8x4@7. Three minutes rest.

Seated cable row: [email protected]. Three minutes rest.

Lat prayer: [email protected]. Two minutes rest.

Reverse cable fly: 27.5x15x3@6. Two minutes rest.

Cable biceps curl with EZ bar attachment: 50x15x2@7. 90 seconds rest.

DB curl: 25 (each) [email protected]. 90 seconds rest.

And I'll run on my treadmill later this afternoon for the first of my two planned weekly runs.

[codgerus maximus]

Week 2 redux, day 3, a leg day:

Belt squat: 265x8x4@7. Three minutes rest

RDL with straps: [email protected]. 2.5 minutes rest.

Cable leg extension: 62.5x15x3@6-7. 90 seconds rest.

Seated single-leg curl: [email protected]. 90 seconds rest.

Standing cable calf raise on step: 122.5x15x3@7; 122.5x10x1@6. 90 seconds rest.

Walking lunge with two 10-lb DBs: [email protected]. 90 seconds rest.

[codgerus maximus]

Logging two day's worth of workouts today.

Yesterday, a push day:

Incline DB bench: 46.25 (each) x12x4@7. Three minutes rest.

BB standing press: 76.25x12x4@7. Three minutes rest.

Standing cable fly: [email protected]. Two minutes rest.

Cable lateral raise: 15x12x3@7. 90 seconds rest.

DB skull crusher: 25 (each) x12x2@7. Two minutes rest.

Overhead cable triceps extension: 36.25x12x2@7. Two minutes rest.

Cable crunch: [email protected]. 90 seconds rest.


Today, a pull workout:

Lat pull down: 130x12x1@6; [email protected]. Three minutes rest.

T-bar row: 120x12x4@6. Three minutes rest.

Lat prayer: 60x12x3@6-7. Two minutes rest

DB shrug: 77.5 (each) x12x3@6-7. 90 seconds rest.

Hammer curl: 30 (each) x12x2@6. 90 seconds rest.

One-arm cable curl: 20x12x2@6. 90 seconds rest.

Hanging knee raise: 10x4@6-8. 90 seconds rest.

[codgerus maximus]

Leg day today:

Hatfield squat: 165x12x4@6. Three minutes rest.

BB hip thrust: [email protected]. 2.5 minutes rest.

Seated one-leg cable curl: [email protected]. 90 seconds rest.

Cable leg extension: 67.5x12x3@7. 90 seconds rest.

Seated BB calf raise: 305x12x4@7. 90 seconds rest.

Cable pull through: 55x12x2#6. 90 seconds rest.