Codger's Quest

[codger]

Week 1, day 3.

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

Bench, touch 'n go: 150x8x1@6; 157.5x8x1@7; 165x8x1@8. Three minutes rest.

Squat: 185x10x1@6; 195x10x1@7; 205x10x1@8. Two to three minutes rest.

[codger]

Week 2 day 1 of the beginner template:

Squat: 225x4x1@6; 237.5x4x1@7; 250x4x2@8. Three minutes rest.

Bench, touch and go: 145x10x1@6; 152.5x10x1@7; 160x10x2@8. Three minutes rest.

Deadlift: 235x8x1@6; 255x8x1@7; 275x8x1@7.5. Two to three minutes rest.

[codger]

Week 2, day 2.

Press: 115x4x1@6; 120x4x1@7; 125x4x2@8. Three minutes rest.

Squat, no belt: 210x7x1@6; 220x7x1@7; 230x7x2@8. Three minutes rest.

BB row: 140x10x1@6; 147.5x10x1@7; 155x10x2@8. Two to three minutes rest.

Yesterday I did 3 sets 10 ab wheel roll outs, a set of 12 ab mat sit ups, 3 sets of 5 chin ups, and 35 minutes steady state on an airdyne.

[codger]

Week 2, day 3--my first consecutive two weeks of training since the start of the summer.

Deadlift, no belt: 325x4x1@6; 340x4x1@7; 357.5x4x2@8. Three minutes rest.

Bench, touch and go: 152.5x8x1@6; 160x8x1@7; 170x8x2@8. Three minutes rest.

Squats, no belt: 190x10x1@6; 200x10x1@7; 210x10x2@8. 2.5 minutes rest.

[codger]

Week 3 day 1 of Beginner template.

Squat, no belt: 230x4x1@6; 242.5x4x1@7; 255x4x2@8. Three minutes rest.

Bench, touch and go: 147.5x10x1@6; 155x10x1@7; 162.5x10x2@8. Three minutes rest.

Deadlift, no belt: 260x8x1@6; 275x8x2@7; 290x8x1@8. 2.5-3 minutes rest.

[codger]

Week 3 day 2:

Press: 117.5x4x1@6; 122.5x4x1@7; 127.5x4x2@8. Three minutes rest.

Squat: 215x7x1@6; 225x7x1@7; 235x7x2@8. Three minutes rest.

BB row: 145x10x1@6; 152.5x10x1@6; 165x10x2@7. 2.5 minutes rest. These sere supposed to be RPE 6, 7, and 8 so I think I can add a bit more weight next time.

[codger]

Beginner template, week 3 day 3.

Deadlift, no belt: 330x4x1@6; 345xx4x1@7; 362.5x4x2@8. Three minutes rest.

Bench, touch and go: 155x8x1@6; 162.5x8x1@7; 172.5x8x2@8. Three minutes rest.

Squat, no belt: 195x10x1@6; 205x10x1@7; 215x10x2@8. 2.5 to 3 minutes rest.

Yesterday I walked briskly for about two miles, including a steep uphill section of a 100 meters or so. Beautiful time of year in the high desert, with aspens and cottonwoods turning color, clear blue skies. After the walk I did two sets of 12 lat pull-downs with 90 pounds and 2 sets of 12 ab-wheel roll-outs.

[codger]

Beginner template. Week 4 day 1.

Squat, no belt: 237.5x4x1@6; 250x4x1@7; 262.5x4x2@8. Three minutes rest.

Bench, touch and go; 150x10x1@6; 157.5x10x1@7; 165x10x2@8. Three minutes rest.

Deadlift, no belt: 265x8x1@6; 280x8x1@7; 295x8x2@8. 2.5 to 3 minutes rest.

Yesterday my wife and I hiked for two hours in a national forest near our home.

[codger]

Week 4 day 2 on the beginner template.

Press: 120x4x1@6; 125x4x1@7; 130x4x3@8. 3 minutes rest. Presses felt heavy today so I think I'll only add 1.25 next week.

Squat:, no belt : 220x7x1@6; 230x7x1@7; 240x7x2@8. 3 minutes rest.

BB rows: 150x10x1@6; 157.5x10x1@7; 167.5x10x2@8. 2.5 minutes rest.

[codger]

Delayed posting yesterday's workout because I was watching the raw nationals and then had to drive to Albuquerque, an all day trip from our neck of the desert.

Yesterday: Week 4, day 3 on the beginner template. Finally have an uninterrupted month of training after a hectic summer.

Deadlift, no belt: 335x4x1@6; 350x4x1@7; 367.5x4x2@8. Three minutes rest.

Bench, touch and go: 157.5x8x1@6; 165x8x1@7; 175x8x2@8. Three minutes rest.

Squat, no belt: 200x10x1@6; 210x10x1@7; 220x10x2@8. 2.5 to 3 minutes rest. These 10-rep squat sessions with short rests feel like HIIT workouts--they leave me gasping for air. But I feel pretty good afterwards.