Codger's Quest

[codgerus maximus]

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

Yes, so far so good. More than 13 straight weeks of training without any deload and I don't feel worn out.

[codgerus maximus]

The road to the Scottsdale, AZ meet continues:

Squat, no belt: 285x4x1@7; 300x4x1@8; 315x4x1@9; 300x4x3@8. Four minutes rest.

Slingshot bench: 230x4x1@7; 242.5x4x1@8; 255x4x1@9; 242.5x4x3@8. Four minutes rest.

DB incline bench: 107.5x10x1@7; 112.5x10x1@8; 117.5x10x1@9; 112.5x10x1@8; Three to four minutes rest.

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

[codgerus maximus]

Finishing up week 3 of the 12-week strength template today:

Rack pulls, mid-shin, no belt: 395x4x1@7; 415x4x1@8; 435x4x1@9; 415x4x3@8-9. Four to five minutes rest.

Close-grip bench: 202.5x4x1@7; 212.5x4x1@8; 222.5x4x1@9; 212.5x4x3@8-9.

RDL: 200x10x1@7; 210x10x1@8; 220x10x1@9; 210x10x1@8. Three minutes rest.

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

[codgerus maximus]

GPP day today: 34 chins/8 minutes; 53 ab-wheel roll-outs/8 minutes; 30 minutes LISS on airdyne.

[codgerus maximus]

Week 4, day 1:

Squat with belt: 350x1x1@8; 290x4x5. Four minutes rest.

Press with belt: 152.5x1x1@8; 126.25x4x5. Four minutes rest.

BB rows: 190x10x1@7; 200x10x1@8; 210x10x1@9; 200x10x1@8. Three minutes rest.

DB curls: 31.25 (each) x 12 x 4 @8. Two to three minutes rest.

Everything felt good today. Should be able to up the weight across the board next week, except for the DB curls.

[codgerus maximus]

Week 4, day 2:

Deadlift with belt: 450x1x1@8; 375x4x5. Four minutes rest. mixed grip.

One-count paused bench: 242.5x1x1@8; 201.25x4x5. Four minutes rest.

3-0-3 tempo squats: 185x10x1@7; 195x10x1@8; 205x10x1@9; 195x10x1@8. Three to four minutes rest.

Triceps press-downs: 62.5x12x4@8. Two to three minutes rest.

Happy with the dead and bench singles today. Both went up smoothly and relatively fast.

[gymdad150]

yeah, i'd be happy too, especially with that Bench.

oooh, what I could do with that kinda Bench.

maybe when I grow up...

[codgerus maximus]

It doesn't seem so long ago that I was pinned under a 180-pound bench one day at a gym in Tucson...

[codgerus maximus]

GPP day: 33 pull-ups/8 minutes; 57 ab-wheel roll-outs/8 minutes. HIIT on airdyne: 20 second sprints every 2 minutes for 14 minutes.

[codgerus maximus]

Week 4, day 3:

Squat, no belt: 290x4x1@7; 305x4x1@8; 320x4x1@9; 305x4x3@8. Four minutes rest.

Slingshot bench: 232.5x4x1@7; 245x4x1@8; [email protected]; 245x4x3@8-9. Four to five minutes rest.

Incline db press: 110x10x1@7; 115x10x1@8; 120x10x1@9; 115x10x1@8. Three to four minutes rest.

DB curls: 31.25 (each) x 12 x 4 @8. Two to three minutes rest.

I think I can add 5 pounds to the belt-less squat next week. I'll probably repeat the slingshot bench next week just to make sure the heavy set was a true RPE9.

[codgerus maximus]

Week 4, day 4:

Rack pull, mid-shin, no belt: 400x4x1@7; 420x4x1@8; 440x4x1@9; 420x4x3@8-9. Four to five minutes rest.

Close-grip bench: 205x4x1@7; 215x4x1@8; 225x4x1@9 or 9.5; 215x4x3@8-9. Four minutes rest. 4 reps at 225 was a rep PR for me on the close-grip bench. A nice milestone--two wheels! Pretty sure now I could hit 225 for 5 reps with a wide grip. I might repeat this weight next week because 225 might have been RPE 9.5--it was supposed to be RPE9 today.

RDL with straps: 205x10x1@7; 215x10x1@8; 225x10x1@9; 215x10x1@8. Three minutes rest. Still feeling my way into these. I think I can really up the weight here.

Triceps press-downs: 62.5x12x4@8. Two to three minutes rest.

[codgerus maximus]

Starting week 5 with a GPP day:

BB rows with 185 pounds: 45 reps in 8 minutes; ab-wheel roll-outs: 60 in 8 minutes; 30 minutes LISS on airdyne. I had been doing chins on GPP days but thought I'd switch it up a bit and get in some extra volume with BB rows. Also managed to do 7 more total reps with this week with the ab wheel than last week.

[gymdad150]

Starting week 5 with a GPP day:

BB rows with 185 pounds: 45 reps in 8 minutes; ab-wheel roll-outs: 60 in 8 minutes; 30 minutes LISS on airdyne. I had been doing chins on GPP days but thought I'd switch it up a bit and get in some extra volume with BB rows. Also managed to do 7 more total reps with this week with the ab wheel than last week.

Build that base!

[codgerus maximus]

Week 5, day 1:

Squat with belt: [email protected]; 295x4x5. Four minutes rest. The single was supposed to be at RPE8 but it felt more like an 8.5--maybe two reps left. I'll try the same weight again next week.

Press with belt: [email protected]; 128.75x4x5. Same here. The single felt heavy so I'll repeat it next week.

SLDL: 215x10x1@7; 225x10x1@8; 235x10x1@9; 225x10x1@8. Three minutes rest. Messed up here. I was supposed to do a 3-count paused bench but I read the wrong cell from the spreadsheet--Doh! So I'll do the paused bench on Saturday, which is when I was supposed to do the SLDL.

DB curls: 31.25x12x4@8. Two to three minutes rest.

[codgerus maximus]

Week 5, day 2:

Deadlift with belt: 455x1x1@8; 377.5x4x6. Mixed grip, four minutes rest.

One-count paused bench: 245x1x1@8; 203.75x4x6; Four minutes rest.

5-3-0 tempo squat: 185x10x1@#*!!$; 155x10x1@mother of god; 165x10x1@have mercy; 155x10x1@I don't wanna die. Three minutes rest. Had no idea what to expect with these so I tried the same weight I had been using for the 3-0-3 tempo squats. Big mistake. I don't know if I'll ever be able to assign an RPE to these things, they're just ridiculously hard no matter what weight is on the bar.

Triceps press-downs: 65x12x4@8. Two to three minutes rest.

All in all not a bad day, aside from the 5-3-0 torture. The deadlift single went up smoothly, as did the bench.