Codger's Quest

[codgerus maximus]

Week 2 day 4

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

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

DB bench: 58.75 (each) [email protected] Two to three minutes rest.

DB shrug: 80 (each) [email protected]; [email protected]; [email protected] Two minutes rest. I backed off a bit on the second set. In hindsight I didn't need to.

Dips, body weight [email protected] Two to three minutes rest.

[codgerus maximus]

Week 2 day 3

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

Slingshot bench: [email protected]; [email protected] Three to four minutes rest. I tend to overshoot on the bench, and did so today. I think I'll try working up to 200 next week and see how that feels. From last week I know that 215 for 5 reps was an RPE 8.5 or 9, so I think 200 would be about right for RPE 7 at this rep range.

Bulgarian split squat with 15 lb. dumbbells [email protected] 12-minute time cap.

Cable leg curl, lying: [email protected]; [email protected] 10-minute time cap.

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

[codgerus maximus]

Week 2 day 2

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

SSB: [email protected]; [email protected] Three minutes rest.

DB press: 40 (each) [email protected]; [email protected] Two to three minutes rest.

DB fly: 40 (each) [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 2 day 1 on the Powerbuilding 3 template

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

Floor press: [email protected] Three minutes rest.

Mid-shin rack pull with straps: [email protected]; 285x6x2. Three minutes rest.

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

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

[codgerus maximus]

Week 1 day 4

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

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

DB bench: 55 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB shrug: 75 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest. I wasn't sure how hard to push these rep-wise so I backed off a bit on the second set. But 20 reps on the last set wasn't a problem.

Body weight dips [email protected] Two to three minutes rest.

[codgerus maximus]

Week 1 day 3

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

Slingshot bench: [email protected]; [email protected]; [email protected] Three minutes rest.

Bulgarian split squat: [email protected]; 10lb DB: [email protected]; 15lb: [email protected] Two to three minutes rest.

Cable leg curl, lying on bench: [email protected]; [email protected]; [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 1 day 2

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

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

DB press: 35 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB fly: [email protected] 90 seconds to 2 minutes rest.

Skull crusher: [email protected]; [email protected] Two to three minutes rest

[codgerus maximus]

Day 1 week 1 on the Powerbuilding 3 template, 19 weeks out from a meet in Santa Fe.

Low-bar squat, no belt: [email protected]; [email protected]; [email protected] . Three minutes rest.

Floor press: [email protected]; [email protected]; [email protected] Three minutes rest.

Mid-shin rack pull with straps: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Single-leg extension, standing: [email protected]; [email protected]; [email protected] These sets were time-capped at 10 minutes. I finished in about 6 minutes.

Cable curl: [email protected] 90 seconds rest.

The start of a nice low-volume week to ease back into a lower rep regimen.

[codgerus maximus]

Thanks for the encouraging words, Si. I look at your log now and then and I see that you've been putting up some very good numbers, especially with your bench and press. And congrats on your recent bench PR! What a great comeback after your accident.

I did the first workout of the new Powerbuilding 3 template today. It's a low volume week, which I can really use after the high reps and sets I've been doing lately.

[Silentpadna]

Hey codger you may be pleasantly surprised. I was away for about 15 months with our corporate gym shutdown due to covid and no other access (that I'm willing to pay for). When it opened back up in July, I just did basic stuff - beginner template, but very light. Did Hypertrophy until the end of the year starting about September. Then did GPP Endurance starting last month, which has heavier focus.

I'm 6 weeks in, with one to go and all of my lifts are at or just above my previous PRs that I hit back in 2019 - just before my 2nd rough accident.

I'm convinced all of the extra volume in Hypertrophy really helped to get the heavier lift strength back.

It may work out the same for you or better. Good luck sir.

[codgerus maximus]

Week 6 day 4, last day of the third block of the bodybuilding template

Lat pull down: [email protected] Three minutes rest.

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

DB bench supersets with BB upright row. Bench: [email protected] Row: [email protected] Three minutes rest.

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

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

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

So that's a wrap with 18+ weeks on the boydbuilding template (I restarted it after some travel, so altogether I probably put in 22 or more weeks.) Quite a change of pace for me. Overall I liked it. It gave my body a break from the heavy lifts and gave me a chance to try a few new movements. I won't miss all the arm work. During the last block I was doing 234 reps of curls every week, and an equal number of triceps extensions.

My plan now is to start the new BB Medicine Powerbuilding 3 template next week. It looks like it has some interesting strategies for managing fatigue. I'm going to use it to prepare for a meet in June, which is 19 weeks out. Since it's a 14-week program I'm going to run the first 5 weeks of the program twice, as per Jordan's recommendation. I'm curious to see how the old body responds after half a year of not going heavy.

[codgerus maximus]

Week 6 day 3

RDL with straps: [email protected] Three to four minutes rest.

Lying single-leg curl supersets with sumo deadlift, no belt. Leg curl: [email protected]; sumo: [email protected] Three minutes rest.

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

Calf raise with landmine, BB, and belt-squat belt. [email protected]; [email protected] Two to three minutes rest.

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

Overhead triceps extension with EZ bar: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 6 day 2

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

Incline DB fly: 38.75 (each)[email protected] Three minutes rest.

High-incline DB bench supersets with one-arm lever row. Bench: 46.25 (each)[email protected] Row: [email protected] Three minutes rest.

DB lateral raise: 17.5 (each) [email protected] Two to three minutes rest.

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

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

[codgerus maximus]

Week 6 day 1 of the third and final block of the bodybuilding template

High-bar squat, no belt: [email protected] Four minutes rest.

Standing single leg extension supersets with BB hack squat. Extension: [email protected]; [email protected] Hack: [email protected] Three minutes rest.

Good morning: [email protected] Two to three minutes rest.

Seated BB calf raise: [email protected]; [email protected] Two to three minutes rest.

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

Overhead triceps extension with EZ curl bar: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 4

Lat pull down: [email protected] Three minutes rest.

Seated row: [email protected] Three minutes rest.

DB bench supersets with BB upright row. Bench: 60 (each) [email protected]; row: [email protected] Three minutes rest.

BB shrug: [email protected] 90 seconds rest.

DB curl: [email protected]; [email protected]; [email protected] Two to 2.5 minutes rest.

French press: [email protected]; [email protected]; [email protected] Two to 2.5 minutes rest. Couldn't get the last two reps of the first set so I went a bit lighter than I had planned on the second and third sets.