Codger's Quest Codger's Quest - Page 91

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  1. #901
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    Apr 2011
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    Gallup, New Mexico
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Started phase 2 of the Beginner template today (my 8th week on the program).

    Squat, no belt: 267.5x4x1@7; 280x4x1@8; 295x4x1@9. Four minutes rest.

    Bench, touch and go (I noticed after my workout that this was supposed to be an incline bench...): 170x10x1@7; 177.5x10x1@8; 185x10x1@9. Four minutes rest.

    RDL: 205x8x1@5; 215x8x1@6; 230x8x1@7. Three minutes rest. The RPEs were supposed to be 7, 8, and 9 but I'm feeling my way into this lift--it's been a long time since I last tried it. I think I can add at least 20 pounds next week.

    DB curls: 30 (each hand)x15x2@8. Two to three minutes rest.

  2. #902
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    Phase 2, week 5, day 2.

    Bench, touch and go: 200x4x1@6; 205x4x1@7; 210x4x1@8. Four minutes rest.

    Paused squat, no belt: 225x7x1@7; 235x7x1@8; 245x7x1@9. Four minutes rest.

    Single-arm DB rows: 70x10x1@7; 72.5x10x1@8; 75x10x1@9. Two to three minutes rest.

    Triceps press-downs: 70x12x2@8. Two to three minutes rest.

    In addition to my regular workouts I've been doing a lot of walking. On Sunday my wife and I hiked for about 7 miles. On days that I don't lift (and occasionally on some lifting days) I walk for 45 to 50 minutes, plus longer hikes on weekends. Over the last month my waist has gone from a bit over 37 inches to a tad under 36. I'd like to get it under 35. I've lost several pounds though my weight now seems to be holding steady at about 195-196. For the last several years I usually weighed around 205.

  3. #903
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    Phase 2, week 5, day 3.

    Deadlift, no belt: 370x4x1@7; 390x4x1@8; 410x4x1@9. Four minutes rest. Nice to be in the 400s again.

    Press, no belt: 110x8x1@7; 115x8x1@8; 117.5x8x1@9.5. Four minutes rest. Last rep felt tough so I might repeat this weight next week, or even take off 2.5 pounds.

    Belt squat, with a jury-rigged system on the rack in my garage: 90x10x1@7; 135x10x1@8; 160x10x1@9. Three minutes rest. The template I'm following has several options for this day so I might switch to DB split squats. The pulley system I've set up on my rack for belt squats is a little awkward.

    BB row: 177.5x10x2@8. Three minutes rest.

  4. #904
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    Apr 2011
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    Gallup, New Mexico
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    My wife and I are in Tucson for the next week taking a short vacation. This morning we trained at Tucson Strength, a very friendly gym with several platforms and squat racks. And at mid-morning on a weekday the gym wasn't crowded at all.

    Today: Phase 2 of the beginner template, week 6, day 1.

    Squat, no belt: 270x4x1@7.5; 285x4x1@9; 260x4x2@7. Four minutes rest. I was planning to do 300 today for the top set but yesterday's long drive to Tucson (6+ hours), and the heat (high 80s) must have drained me a bit because 285 felt pretty heavy this morning.

    Incline bench: 115x10x1@6; 120x10x1@7; 130x10x1@8; 125x10x1@7. Four minutes rest. I haven't done incline benches for a while so I started out conservatively today. I think I can easily add 5 pounds next week.

    RDL: 225x8x1@6; 235x8x1@7; 250x8x1@8; 235x8x1@7. Three minutes rest. I'll add 10 pounds next time.

    DB curls: 30 (each) x10x2@8. Three minutes rest.

  5. #905
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    Jun 2018
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    Where ya from that Tucson's a vacation, brother? Heh. Enjoy your week. I'll have to mark Tucson Strength down as a go-to for when I'm down south (usually hang my hat around Phoenix).

  6. #906
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    Where ya from that Tucson's a vacation, brother? Heh.
    I'm living in the wilds of NW New Mexico. So Tucson is like the City of Lights for us. Good restaurants, hiking among saguaros, movies. Bright lights, big city! (Actually, not-so-bright lights. The city keeps the streets kind of dark, to keep the astronomers on Kitt Peak happy.)

    Today: Phase 2 of the beginner template, week 6, day 2.

    Bench, touch and go: 200x4x1@7; 205x4x1@8; 210x4X1@9; 200x4x2@7. Four minutes rest.

    Paused squat, no belt: 225x7x1@7; 235x7x1@8; 245x7x1@9; 225x7x1@7. Four minutes rest.

    Single-arm DB row: 70x10x1@7; 75x10x1@8; 80x10x1@9; 70x10x1@7. Three minutes rest.

    Triceps press-downs: 135x15x2@8. Three minutes rest. With my pulley system at home 70 pounds felt about as hard as 135 at this gym's press-down station.
    Last edited by codger; 11-20-2019 at 09:56 PM.

  7. #907
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    Phase 2 beginner template, week 6, day 3.

    Deadlift, no belt: 375x4x1@7; 395x4x1@8; 415x4x1@9; 375x4x2@7. Four to five minutes rest.

    Press, no belt: 105x8x1@7; 110x8x1@8; 115x8x1@9; 110x8x1@8. Four minutes rest.

    Leg press: 225x10x1@5; 275x10x1@6; 315x10x1@7; 405x10x1@8. 30 seconds to one minute rest. I had never worked on a leg press machine before and I was jumping in with someone who was supersetting benches and leg presses, so my rest periods were shorter than the prescribed 2 to 3 minutes. I'm still vacationing in Tucson and working out at a nice gym. I think I'd really like to incorporate the leg press on a regular basis--give my back a break from heavy squats. (The beginner template has two squat days and one alternative squat movement each week.) But to do that I'd have to join a gym and I really like my garage set-up...

    BB rows: 185x8x2@8. Three minutes rest.

  8. #908
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    Week 7, day 1.

    Squat, no belt: 265x4x1@7; 275x4x1@8; 285x4x1@9; 255x4x2@8. Four to five minutes rest. Squat seems to be stuck at the moment. Might be the traveling.

    Incline bench: 115x10x1@7; 125x10x1@8; 130x10x1@9. Four to five minutes rest.

    RDL, with straps: 225x8x1@7; 245x8x1@8; 255x8x1@9; 225x8x2@8. Two to three minutes rest.

    DB curl: 30x12x2@8. Two minutes rest. Overhead one-arm triceps extensions: 25x12x@@8. Two minutes rest.

    Abmat situps: 15x2.

  9. #909
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    Phase 2, week 7, day 2. Back from our trip to Tucson. It snowed here while we were away so it was a little chilly working out in the garage this afternoon.

    Bench, touch and go: 205x4x1@7; 210x4x1@8; 215x4x1@9; 205x4x2@8. Four minutes rest.

    Paused squat: 230x7x1@7; 240x7x1@8; 250x7x1@9; 230x7x1@7. Four minutes rest.

    One-arm DB rows: 72.5x10x1@7; 75x10x1@8; 80x10x1@9; 75x10x1@8. Three minutes rest.

    DB curls: 32.5 (each) x12x2@8.

    Triceps press-downs: 75x12x2@8. I supersetted these with the curls, resting two minutes between supersets.

    I'll be competing in a USAPL meet in Albuquerque on December 14. My numbers aren't where I'd like them to be yet (but when are they ever?) so I won't push too hard. I'll be following a peaking program for the next two weeks, starting next Tuesday

  10. #910
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    Apr 2011
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    starting strength coach development program
    Phase 2, week 7, day 3.

    Deadlift, no belt: 380x4x1@7; 400x4x1@8; 420x4x1@9; 375x4x2@7. Four to five minutes rest.

    Press, no belt: 107.5x8x1@7; 112.5x8x1@8; 117.5x8x1@9; 112.5x8x1@8.5. Four to five minutes rest.

    DB split squats: bodyweightx10x1@7; 37.5 (each hand)x10x1@8; 47.5x10x1@9; 37.5x10x1@8. Two minutes rest. First time I've done these--I found them challenging at 10 reps.

    Next week I shift to a peaking program. It will be interesting to try some heavy singles again.
    Last edited by codger; 11-30-2019 at 06:07 PM.

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