Codger's Quest

[codger]

Under the bar again for the first time in almost three weeks. Today:

Squat: 240x5, 245x5, 250x5; no belt, three minutes rest.

Press: 125x5, 127.5x5, 130x5; four minutes rest.

Chins with ten pounds around my waist, touching chest to bar: three sets of five; five minutes rest.

Ab wheel roll-outs, kneeling: one set of 15.

[Oldster]

Nice restart, Yoda.

Hope things are going well for you.

[codger]

Thanks, Oldster. I'm doing pretty well. I got to spend a lot of time with my father in August--every day for two weeks, and at 93 he had a good long run, so my feelings of gratitude toward him outweigh my sorrow by far.

[codger]

Still trying to ramp up after three weeks of not lifting. Did a HIIT workout on my rower yesterday: 5 minutes warm-up, seven intervals of 20 seconds all out, 140 seconds rest, followed by a ten-minute cool-down.

Back to the weights again today:

Squat: 255x5, 260x5, 265x5; no belt, four minutes rest

Bench: 197.5x5, 200x5, 202.5x5; four minutes rest

Dead: 345x5; hook grip and chalk. Felt pretty easy, which was nice.

[codger]

Did another HiIT workout on Sunday, this time on an airdyne that my wife picked up a few months ago. I was planning to do seven intervals but only made it through two! It was the first time I'd tried all-out intervals on an airdyne (20 seconds hard, 140 seconds rest). Beyond tough. After the two killer intervals I went at an easy pace for another 25 minutes. I think I'll try to get in a couple of steady-state workouts on the airdyne each weak, maybe try intervals on it again in another month or so.

Lifted today. I'll continue ramping up this week and then go back to a four-day split next week.

Squats: 270x5, 275x5, 280x5; no belt; four to five minutes rest.

Bench: 205x5, 207.5x5, 210x5; four to six minutes rest.

Dead: 355x5; hook grip and chalk.

[Oldster]

#YodaRules

[Browndog]

Airdynes - Nothing hurts worse than intervals on an Airdyne. Rowers are close, but I can get a good puke on with the Airdyne.

I'd love to have one at either gym I go to.

[codger]

#YodaRules

Imagine, Codger going viral...

Some more ramping up today:

Light squats: 232.5x5x3 (weight, reps, sets); no belt, about three minutes rest.

Press: 132.5x5, 135x5, 137.5x5. Five to seven minutes rest. The last set of 137.5 was a little tough, but I think I'll try 140 next week when I get back to my split routine.

Chins: 11.25 pounds around my waist, chest to bar, three sets of five; five minutes rest.

[Oldster]

Chins: 11.25 pounds around my waist, chest to bar, three sets of five; five minutes rest.

#MasterYoda

[codger]

#MasterYoda

--What's that old saying? Jack of all trades, master of none?

Today's lifts:

Squat: 285x5, 290x5, 295x5. No belt, five to six minutes rest. Didn't feel too bad. Three hundred shouldn't be a problem next week when I resume my four-day split training.

Bench: 212.5x5x3 (weight, reps, sets). Five to six minutes rest. The last rep of the third set would have been amusing for a bystander to watch. It took somewhere between 5 and 10 seconds--maybe more--to go up. Extreme slo-mo. But I completed it. I think I'll try 215 next week and rest longer between sets.

Dead: 365x5, chalk and hook grip. Felt fine--went up smoothly.