Codger's Quest

[codger]

Week 9 day2.

Touch and go bench: 220x1x1@8; 205x4x1@9. Four minutes rest.

Pin squat, no belt: 225x8x1@7; 235x8x1@8; 245x8x1@9.

Hip thrusts: 135x12x2@6; 145x12x1@7. Haven't done these before and they felt a bit awkward, but I'll plug away with them.

DB curls: 30x10x4@8 in 7 minutes. Triceps press-downs: 75x10x4@8 in 7 minutes.

[codger]

Week 9 day 3.

Deadlift, no belt: 435x1x1@8; 395x5x1@9. Four minutes rest.

Paused bench: 180x6x1@7; 185x6x1@8; 190x6x1@9. Four minutes rest.

BB split squat: bodyweight x12x1@6; empty bar x12x1@6; 65x12x1@6? First time doing these so I'm being cautious with the weight. Might work up to 95 next time.

BB rows: 170x10x3@8 in 7 minutes. I'll try to squeeze in another set next time within 7 minutes.

[Browndog]

Nice beltless single...

[codger]

Week 10 day 1.

Squat, no belt: 310x1x1@8; 280x5x1@9; 255x6x3. Four minutes rest.

Press, no belt: 90x12x1@7; 95x12x1@8; 100x10x1@10--was supposed to do 12 reps at 9 for this set! 90x12x1@9. Four minutes rest.

Paused deadlift, no belt: 340x6x1@7; 350x6x1@8; 360x6x1@9; 340x6x1.

DB curls: 30x10x4@8 in 7 minutes; triceps press-downs: 75x10x4@8 in 7 minutes.

[codger]

Today, week 10 day 2.

Touch and go bench: 222.5x1x1@8; 207.5x4x1@9; 192.5x4x3. Three minutes rest.

Pin squat, no belt: 230x8x1@7; 240x8x1@8; 250x8x1@9; 225x8x1. Four minutes rest.

Hip thrusts: 150x12x1@6; 160x12x1@7; 175x12x2@7.5. Two to three minutes rest. Still getting used to these. I'll try adding 10 pounds next week.

BB rows: 170x10x4@8 in 7 minutes.

[codger]

Week 10 day 3.

Deadlift, no belt: 435x1x1@8; 395x5x1@9; 357.5x6x3. Four minutes rest.

Paused bench: 182.5x6x1@7; 187.5x6x1@7; 192.5x6x1@9; 187.5x6x1. Four minutes rest.

BB split squat: barx12x1@6; 75x12x1@7; 95x12x2@8. Three minutes rest. Still getting used to these. I'm wondering if I should rest when I switch legs. I've been doing 12 reps with one leg forward followed immediately with no rest with 12 reps with the other leg, which leaves me gasping for air at the end of the set.

DB curls: 30x12x2@8; 30x10x1@7; all reps finished within 7 minutes.

Triceps press-downs: 75x12x3@8; all reps finished within 7 minutes.

[codger]

Week 11 day 1.

Squat, no belt: 315x1x1@8; 285x5x1@9; 260x6x4. Four minutes rest.

Press, no belt: 85x12x1@7; 90x12x1@8; 95x12x1@9; 85x12x2. Four minutes rest.

Paused deadlift, no belt: 340x6x1@7; 350x6x1@8; 360x6x1@9; 340x6x1. Three minutes rest, I was supposed to do one more set at 340 but I completely ran out of gas so I called it a day. I think I'll dial these paused deadlifts down a bit next week and make 350 my top set, working up from 310, then 335. The recommended 2 to 3 minute rest period makes it hard to go heavy with these.

[Browndog]

Good choice...

I found that being fatigued while performing paused anything is a recipe for trouble. Take more time if you need to.

[codger]

Yes, those high-rep sets are tough. That 60th rep of the press was no fun.

[codger]

Week 11 day 2.

Touch and go bench: 225x1x1@8; 210x4x1@8.5; 195x4x4. Four minutes rest.

Pin squat, no belt: 235x8x1@7; 245x8x1@8; 255x8x1@9; 230x8x2. Five minutes rest.

Hip thrusts: 160x12x1@6; 170x12x1@7; 180x12x3@7.5. Three minutes rest. I think I'll add 10 pounds to these next week.

BB rows: 170x12x3@8 in 7 minutes.

I registered for another meet--the USAPL New Mexico state championship on February 8 in Albuquerque. I'll finish my current program next week and then I'll start a three-week peaking program. This morning before eating or drinking I weighed 192 pounds, down about 15 pounds from a year ago.