Codger's Quest

[codgerus maximus]

Week 7 day 3

High bar squat, no belt: [email protected]; [email protected]; [email protected]; 222.5x8x1. Three to four minutes rest.

Chest-supported DB row: 100 (total weight)[email protected]; [email protected]; [email protected]; 107.5x8x1. Three to four mninutes rest.

Lat pull-down: [email protected]; [email protected]; [email protected]; 115x8x1. Three to four minutes rest.

Another hot day in the garage--well over 90. Really need to get out there earlier this time of year. Did my usual GPP yesterday (I do it twice a week): snatch-grip high pulls; hammer curls; DB skull crushers; abs, and 40 minutes of mixed running and walking. Tonight I think I'll try another vinyasa yoga session--it's tough but feels really good at the end!

My weight is holding steady at around 177, waist at 31 inches, which is about as slim as I want to get.

[codgerus maximus]

Week 7 day 2

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

Feet-up bench: [email protected]; [email protected]; [email protected]; 150x8x1. Three to four minutes rest.

DB lunge: 97.5 (total)[email protected]; [email protected]; [email protected]; 105x6x1. Three minutes rest.

[codgerus maximus]

I'm such a "motor moron", I'd be taking my life in my hands going reverse grip on the Bench

My money is on the yoga for your miss.

The reverse-grip bench definitely feels odd. I think the biggest adjustment was positioning myself to efficiently and safely unrack the bar.

I might ease up on the yoga--I've been doing it every evening for 40 minutes or so. Maybe 3 or 4 times a week would be better.

[gymdad150]

I'm such a "motor moron", I'd be taking my life in my hands going reverse grip on the Bench

My money is on the yoga for your miss.

[codgerus maximus]

Week 7 day 1 on the RTS hypertrophy template--last week on this program.

Squat with belt: [email protected]; [email protected]; [email protected] Three to four minutes rest. Failed on the third rep of the last set, which was supposed to be for 4 @RPE9. Maybe it was the heat--more than 90 in the garage, and unusually humid for New Mexico. Or maybe it 's because I started running a few weeks ago (quest for all-around fitness)? Or could it be the surprisingly tough vinyasa yoga I started doing recently? A few variables to play with...this was the lightest weight I've ever failed with on the squat.

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

DB flies: [email protected]; [email protected]; [email protected]; 100x8x1. Three to four minutes rest.

[codgerus maximus]

Week 6 day 4

Reverse-grip bench: [email protected]; [email protected]; [email protected] Three to four minutes rest. Never tried these before--interesting variation.

Close-grip bench with mini-bands: [email protected]; [email protected]; [email protected]; 100x8x1. Three to four minutes rest. These were also new to me.

Push press: [email protected]; [email protected]; [email protected] Three to four minutes rest.

[codgerus maximus]

Week 6 day 3

High bar squat, no belt: [email protected]; [email protected]; [email protected]; 225x8x1. Three to four minutes rest.

Chest-supported DB row: 105 (total weight) [email protected]; [email protected]; [email protected]; 110x8x1. Three to four minutes rest.

Wide-grip lat pulldown: [email protected]; [email protected]; [email protected]; 115x8x1. Three to four minutes rest.

[codgerus maximus]

Week 6 day 2

Deadlift with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest. Couldn't get the fourth rep off the floor for the last set--just one of those days.

Feet-up bench: [email protected]; [email protected]; [email protected]; 150x8x1. Three to four minutes rest.

DB lunges: 95 (total weight) [email protected]; [email protected]; [email protected]; 105x6x1. Two to three minutes rest.

[codgerus maximus]

Week 6 Day 1 on the RTS hypertrophy program

Squat with belt: [email protected]; [email protected]; [email protected]; 280x4x1. Three to four minutes rest.

Comp bench: [email protected]; [email protected]; [email protected]; 190x4x1. Three to four minutes rest.

Dumbbell flies: 90 (two 45-lb dumbbells) [email protected]; [email protected]; [email protected]; 95x8x2. Two to three minutes rest.

[codgerus maximus]

Week 5 day 4

Close-grip bench: [email protected]; [email protected]; [email protected]; 142.5x10x1. Three to four minutes rest.

Three-board close-grip bench: [email protected]; [email protected]; [email protected]; 162.5x10x2. Three to four minutes rest.

Incline close-grip bench: [email protected]; [email protected]; [email protected]; 97.5x10x1.

Phew, 130 reps of close-grip variations. Hope this pays off with my comp bench...

[codgerus maximus]

Week 5 day 3

Close-stance high-bar squat: [email protected]; [email protected]; [email protected]; 200x10x1. Three to four minutes rest.

Lever row: [email protected]; [email protected]; [email protected]; [email protected] Four to five minutes rest.

Wide-grip lat pulldown: [email protected]; [email protected]; [email protected]; 105x10x2. Three to four minutes rest.

[codgerus maximus]

Week 5 day 2

Deadlift with belt: 365 (no belt for this set) [email protected]; [email protected]; [email protected] Four to five minutes rest.

Close-grip incline bench: [email protected]; [email protected]; [email protected]; 100x10x1. Three to four minutes rest.

Safety bar reverse lunge: [email protected]; [email protected]; [email protected]; 112x8x1. Three to four minutes rest. Hard for me to gauge RPEs for this movement. I'll try 135 for the rpe 9 set next week.

[codgerus maximus]

Week 5 day 1 on the RTS hypertrophy program

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

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

DB bench: 120 (total weight) [email protected]; [email protected]; [email protected]; 130x10x1. Three to four minutes rest.

[codgerus maximus]

Interesting programming for today's RTS hypertrophy workout--nothing but close-grip bench variations.

Close-grip bench: [email protected]; [email protected]; [email protected] Couldn't get the last 2 reps of the third set. Too much of a jump. I should have went with 167.5. Four to five minutes rest.

Three-board close-grip bench: [email protected]; [email protected]; [email protected]; 167.5x10x1. Three to four minutes rest.

Incline close-grip bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.

[codgerus maximus]

Well, I decided to switch back to the RTS hypertrophy template. I think it has enough work on the big three lifts so that I could be ready for a meet at the end of next month. And I was enjoying the template so I didn't want to abandon it.

Today's workout:

Close-stance high-bar squat, no belt: [email protected]; [email protected]; [email protected] Three to four minutes rest. First time doing these so I was being conservative--today's sets were supposed to be at RPE 7, 8, and 9. I'll add 10 pounds next week and see how that feels.

Lever row: [email protected]; [email protected]; [email protected]; 100x10x1. Three to four minutes rest.

Wide-grip lat pull down: [email protected]; [email protected]; [email protected]; 105x10x1. Three to four minutes rest