Codger's Quest Codger's Quest - Page 88

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  1. #871
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    Apr 2011
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    TIme crunch, week 4 day 1. (Yesterday's GPP workout: DB curls: 30x12x3@8; triceps press-downs: 70x12x3@8; sit ups with ab mat: 15x3; 30 mins LISS on airdyne)

    Today:

    Squat with belt: 310x1x1@8; 285x4x1@8.5; 260x4x2. Three minutes rest.

    Press with belt: 140x1x1@8; 132.5x4x1@8.5; 125x4x3. Three minutes rest.

    BB rows, myoreps: 172.5x12x1@8; 172.5x5x2; 172.5x4x1. Five deep breaths between sets.

  2. #872
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    Week 4, day 2 on time crunch template:

    One-count paused bench: 228.75x1x1@8.5; 212.5x4x1@9; 192.5x4x3. Three minutes rest. Pretty much the same numbers as last week. My bench is lagging a bit--I'm just not getting enough volume in.

    Squats, no belt, myoreps: 225x12x1@8; 225x3x1; 225x2x1. Five deep breaths between sets.

    RDL, myoreps, straps: 205x15x1@8; 205x5x1; 205x4x1. Five deep breaths between sets.

    The good thing about this program is that I'm able to finish in just under an hour.

  3. #873
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    Did a GPP session yesterday. DB curls: 30x12x3@8; triceps press-downs: 70x12x3@8; ab wheel: 12x3; HIIT on airdyne in my baking garage--90+ degrees--7 sounds of 20-second sprints with 100 second rests, plus warm-up and cool-down for 5 minutes.

    Today, Week 4 day 3 of time-crunchy goodness:

    Deadlift with belt: 410x1x1@8; 380x4x1@8.5; 345x4x2. Three minutes rest.

    Incline bench, myoreps: 110x13x1@8; 110x5x1; 110x4x1, Five deep breaths between sets.

    Single-arm DB rows, myoreps: 70x15x1@8; 70x5x2; 70x4x1. Five deep breaths between sets.

  4. #874
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    Week 5, day 1. The Time Crunch continues.

    Squat with belt: 315x1x1@8; 290x4x1@8.5; 255x4x2. Three minutes rest. Everything feels good--I had tweaked my back a few weeks ago. Wish I could get back to a 4-day training schedule but the summer is going to be filled with too much work and travel for that.

    Press with belt: 142.5x1x1@8; 135x4x1@8.5; 125x4x3. Three minutes rest.

    Two-count paused deadlift: 315x4x1@7; 330x4x1@8; 345x4x1@9. Two to three minutes rest.

    DB curls: 30x12x3@8; triceps press-downs: 70x12x3@8. Three minutes rest.

  5. #875
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    GPP today:

    BB rows: 175x12x3, three minutes rest. 30 minutes LISS on airdyne. Ab wheel: 12x3.

  6. #876
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    Finally back at it after more than 4 weeks of travel and no workouts! I did a lot of walking while I was on the road but no weights at all--my days were packed with work. So I'm easing into training again using the new Beginner Template.

    Today's workout:

    Squat, no belt: 215x4x1@6; 230x4x1@7; 240x4x1@8. Three minutes rest.

    Bench, touch 'n go: 140x10x1@6; 150x10x1@7; 155x10x1@8. Three minutes rest.

    Deadlift: 245x8x1@6; 255x8x1@7; 270x8x1@8. Three minutes rest.

    I don't feel bad considering the long layoff. I'm hoping to ramp up fairly quickly. The only downside is that I have another 10-day work trip coming up next week but I think I'll have a bit more time on this trip to fit in some workouts while I travel.

  7. #877
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    Day 2 of Beginner Template:

    Press: 100x4x1@6; 115x4x1@7; 120x4x1@8. Three minutes rest.

    Squat, no belt: 185x7x1@6; 195x7x1@7; 205x7x1@8. Three minutes rest.

    BB rows: 135x10x1@6; 142.5x10x1@7; 150x10x1@8. Three minutes rest.

    And yesterday I rode the airdyne for 30 minutes and did some abmat situps.

  8. #878
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    Day 3 of the Beginner Template:

    Deadlift, no belt: 315x4x1@6; 330x4x1@7; 345x4x1@8. Three minutes rest.

    Bench, touch 'n go: 155x8x1@6; 165x8x1@7; 175x8x1@8; Three minutes rest.

    Squat, no belt: 180x10x1@6; 190x10x1@7; 200x10x1@8. 2.5 minutes rest. I hate high-rep squats.

    So, not a bad week after a long layoff. Unfortunately (for my training) I have another work trip coming up this week, 10 days. I'm hoping to squeeze in a bit of training with dumbbells and on treadmills in tiny hotel fitness rooms.

  9. #879
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    Week 2, day 1 on the Beginner Template.

    Squat: 225x4x1@6; 237.5x4x1@7; 250x4x1@8. Three minutes rest.

    Bench: 150x10x1@6; 160x10x1@7; 170x10x2@9. Three minutes rest. A bit too much weight on the bar for the last 2 sets of 10--the RPE was supposed to be 8 but felt like a 9. 165 would have been a better choice.

    Deadlift: 255x8x1@6; 270x8x1@7; 285x8x1@8. Three minutes rest.

    On the road again tomorrow for 10 days so my training will take a hit again. But this should be my last long work trip for several months.

  10. #880
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    starting strength coach development program
    Starting the beginner template again after my 10-day work trip. I managed to squeeze in a few workouts while I was away--machines in hotel gyms and treadmills, so I didn't completely shrivel but still a long way from where I was at the start of the summer...

    Today:

    Squat: 185x4x1@6; 225x4x1@7; 237.5x4x1@8. Three minutes rest.

    Bench: 125x10x1@6; 150x10x1@7; 157.5x10x1@8. Three minutes rest.

    Deadlift: 225x8x1@6; 237.5x8x1@7; 250x8x1@8. Three minutes rest.

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