Codger's Quest

[slowmotion]

Nice solid work codger!

[codger]

Thanks, Jan! I'm hoping I can keep training for at least a couple of more months without any travel breaks, injuries, or illness!

This week I'll be doing sets of three for the main lifts. Had a dentist appointment today with lots of novocaine, so my jaw and lips were still numb during the whole workout.

Today: heavy press/light bench.

Press: 150x3x3, six minutes rest. Felt pretty good.

Close-grip bench: 202.5x7x1, 202.5x6x1, 202.5x5x1; five minutes rest. I'll stay with this weight until I hit 8 reps on at least one set.

LTE: 97.5x8.x3, three minutes rest. I'll try for 10 reps next week.

Overhead dumbbell triceps extension: 37.5x10x3. I'll try 11 or 12 reps next week.

[Browndog]

Great upper body work. I'd love to hit 150 for reps.

[codger]

Thanks, BD. I bet you'll hit 150 and more one of these days.

Another day of heavy sets of three today.

Squats: 330x3x3, belted, six minutes rest.

Chins: 21.25x7x1; my right biceps started to bother me again after the first set so I switched to un-weighted chins for the last two sets and did 10 reps for each set. I think I'll stick with bodyweight chins for a while and see if that helps my right arm feel better.

BB rows: 197.5x10x3, five minutes rest, straps. Might stick with this weight, or even drop to 195 for a few weeks.

BB curls: 70x8x1. I was planning to do three sets but my right biceps had other ideas.

[Oldster]

Take care with that biceps, #ImmortalYoda. Baby it until your sure it's healed. My worst weightroom related injury was when I first started lifting and didn't know a deadlift from dips. My biceps brachialis still flairs up on me almost thirty years later.

Man, with that sort of squat and a light saber in your hand, the force will definitely be with you!

[codger]

Take care with that biceps, #ImmortalYoda. Baby it until your sure it's healed.

I'm thinking maybe I'll layoff the chins and curls for a few weeks. #WhatHappenedToYoda'sGuns

[codger]

Hopped on the airdyne for 35 minutes last night, mostly at a moderate pace but I did include two 20-second all-out sprints separated by 10 minutes. I'll try to gradually add more intervals and shorten the rest time. Finished up with two sets of 15 kneeling ab wheel roll-outs.

Today: heavy bench/light press.

Press: 130x3x5 (weight, reps, sets); 90 seconds rest.

Bench: 225x3x3, six minutes rest.

Incline dumbbell press 65 (each dumbbell) x10x2, 65x8x1: five minutes rest. I'll stick with this weight until I hit 10 reps for all three sets because my next dumbbell weight is 70 pounds.

Dips with 40 pounds x8x3, five minutes rest. I'll try 10 reps next week.

[Oldster]

Woohoo! Two plates on either side of the bench press bar! Nice'un, #YodaDipsATon #Yoda'sGunsShrunk

[Browndog]

Two plates, well done!

[codger]

Thanks, guys. I'm hoping to hit 225 for three sets of 5 by early spring. #Yoda'sGunzBeGone

Heavy deads and light squats today.

Squats: 265x3x5; no belt, 2 minutes rest.

Deads: 410x3x3, straps, no belt. Six to seven minutes rest.

SLDL: 315x8x1, 315x6x1; no belt, straps; five minutes rest. I'll try 320 next week.

BB shrugs: 235x15x3, straps, three minutes rest. 240 next week.

Next week I'll be doing three sets of singles for the main lifts.