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[codgerus maximus]

Week 4 day 2

Close-grip bench: [email protected] Three to five minutes rest. I did a couple of sets of push-ups with my feet elevated and gripping...

[codgerus maximus]

Week 4 day 1 on the third block of the Bodybuilding template.

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

[codgerus maximus]

That's great. Nice work, Chas....

[codgerus maximus]

Week 3 day 4

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

Seated row: [email protected] Three minutes rest.

DB bench...

[codgerus maximus]

Week 3 day 3

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

Single leg curl, standing supersets with sumo deadlift, no belt....

[codgerus maximus]

Week 3 day 2

Close-grip bench: [email protected] Three to five minutes rest.

Incline DB fly: 35 (each) [email protected] Three minutes...

[codgerus maximus]

Week 3 day 1 on third block of Bodybuilding template

High bar squat: [email protected] Three minutes rest.

Single leg extension,...

[codgerus maximus]

Week 2 day 4

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

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

[codgerus maximus]

Week 2 day 3

RDL with straps: [email protected] Three minutes rest,

Standing single leg curl supersetted with sumo deadlift. Leg curl:...

[codgerus maximus]

Check out Ron Garofalo: https://www.openpowerlifting.org/u/rongarofalo

The top three masters 3 lifters in the 83 kg class in 2021 all had...

[codgerus maximus]

Week 2 day 2

Close-grip bench: [email protected] Three to five minutes rest. The last two sets were a bit harder than the prescribed RPE...

[codgerus maximus]

Week 2 day 1

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

Leg extensions supersetted with BB hack squat. Leg...

[codgerus maximus]

That was one of my motivations for dropping down to 83 kg, only to find out that there's a Ricks-like guy in that weight class!...

[codgerus maximus]

Week 1 day 4

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

Seated row: [email protected]; [email protected]; [email protected]

[codgerus maximus]

Do you think you'll move up a weight class?...

[codgerus maximus]

Week 1 day 3

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

Standing single leg extension supersetted...

[codgerus maximus]

Week 1 day 2

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

Incline DB fly: 25 (each) [email protected];...

[codgerus maximus]

Started Block 3 of the bodybuilding template today.

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

[codgerus maximus]

Nice way to end the year with some very strong deads!

[codgerus maximus]

First workout of 2022, and the last day of the second block of the bodybuilding template.

Pull ups: [email protected]; [email protected] Finished with [email protected]