Codger's Quest Codger's Quest - Page 95

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  1. #941
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    That'll get your IPF score up. That and all the hard work you've put in.

    And I'm jealous, you're competing...

  2. #942
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    I'm looking forward to the day we share a platform.

  3. #943
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    Week 11 day 3

    Deadlift, no belt: 440x1x1@8; 400x5x1@9; 360x6x4. Five minutes rest.

    Paused bench: 185x6x1@7; 190x6x1@8; 195x6x1@9; 185x6x1. Five minutes rest.

    BB split squat: 45x12x1@6; 80x12x1@7; 100x12x2@8. Three minutes rest. [plus 30 seconds rest when switching legs]

    Finished with 30 abmat sit-ups.

    Yesterday: 30 minutes on airdyne; DB curls: 32.5x12x3@8 in 7 minutes; triceps press-downs: 75x12x3@8 in 7 minutes.

  4. #944
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    Week 12 day 1.

    Squat, no belt: 315x1x1@8.5; 285x5x1@9; 260x6x4. Five minutes rest. The single felt heavy. Didn't get much sleep the other night so that might account for it.

    Press, no belt: 80x12x1@6; 85x12x1@7; 90x12x1@8; 85x12x1. Five minutes rest.

    Paused deadlift, no belt: 305x6x1@7; 320x6x1@8; 335x6x1@9; 320x6x2. Three minutes rest. I dropped 25 pounds from last week's numbers, and the RPEs today felt about right.

    DB curls: 32.5 (each)x12x2; 32.5x10x1. All reps done within 7 minutes.

    Triceps press-downs: 75x12x3 in 7 minutes.

  5. #945
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    Week 12 day 2.

    Touch and go bench: 227.5x1x1@8; 212.5x4x1@9; 197.5x5x4. Four to five minutes rest.

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

    Hip thrusts: 170x12x1@6; 180x12x1@7; 190x12x3@8. Two to three minutes rest. I'm starting to like these.

  6. #946
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    Quote Originally Posted by codger View Post
    ...
    Hip thrusts: 170x12x1@6; 180x12x1@7; 190x12x3@8. Two to three minutes rest. I'm starting to like these.
    Build that booty

  7. #947
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    Apr 2011
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    Build that booty
    It's a good thing I work out in my garage. I'm not sure I'd want to do these hip thrusts in a gym...

  8. #948
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    Apr 2011
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    Week 12 day 3.

    Deadlift, no belt: 440x1x1@8; 400x5x1@9; 360x6x4. Five minutes rest.

    Paused bench: 185x6x1@7; 192.5x6x1@8; 200x6x1@9; 190x6x2. Five minutes rest.

    BB Split squats: 75x12x1@6; 95x12x1@7; 110x12x2@8. Three minutes rest (plus 30 seconds between sides.)

    DB curls: 32.5 (each) x10x3@8 in 7 minutes. Same scheme with triceps press-downs: 75x10x3@8.

    Next week I'll start a 3-week fast-peaking program to prep for a meet on February 8.

  9. #949
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    Started a three-week peaking program today to prepare for a meet on February 8.

    Squat with belt: 320x1x1@8; 275x4x4. Five minutes rest.

    Competition bench: 226.25x1x1@8; 208.75x3x5. Five minutes rest.
    '
    Pin bench, chest height: 185x4x1@7; 195x4x1@8; 205x4x1@9; 195x4x1. Five minutes rest.

    DB curls: 30 (each) x13x3, supersetted with triceps press-downs: 70x12x3. Three minutes rest between supersets.

  10. #950
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    starting strength coach development program
    Let's do this!

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