Codger's Quest Codger's Quest - Page 101

starting strength gym
Page 101 of 103 FirstFirst ... 519199100101102103 LastLast
Results 1,001 to 1,010 of 1025

Thread: Codger's Quest

  1. #1001
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    Week 6 day 1

    Low-bar squat with belt: 245x8x1@7; 260x8x1@8; 267.5x8x1@9. Three to five minutes rest.

    45-degree incline bench: 110x8x1@6; 115x8x1@7; 120x8x1@8. Three minutes rest.

    Two-inch deficit SLDL with straps: 245x12x1@8; 257.5x12x1@9. Three minutes rest. I think I'll dial these back next week with 250 as the RPE 9 set until I feel a bit more comfortable with them.

    Single-leg leg curls: Right leg: 15x20x2@8; Left: 15x20x1@9; 15x18x1@9. Two to three minutes rest.

    DB curls: 32.5x12x3@8. Two to three minutes rest.

    Single-arm overhead DB triceps extensions: 25x15x1@6; 27.5x15x1@7; 30x15x1@8. Two to three minutes rest.

  2. #1002
    Join Date
    Dec 2012
    Location
    Western NY
    Posts
    2,184

    Default

    Lucky you with the home gym...NYS closed us down indefinitely.

  3. #1003
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Lucky you with the home gym...NYS closed us down indefinitely.
    It's a pretty sweet set-up, evolving over the years. Hope you can see it one of these days!

  4. #1004
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Week 6 day 2

    Paused bench: 175x8x1@7; 182.5x8x1@8; 187.5x8x1@9. Four minutes rest.

    Belt squat: 180x10x1@6; 190x10x1@7; 200x10x1@8. Four minutes rest. I just added a great new attachment to my rack that let's me do real full ROM belt squats, so I was experimenting with the height of the attachment and the weight today. I think I'll bump all the sets up by 20 pounds next week.

    Low-incline DB bench: 60x14x1@amrap; 55x12x2. Two to three minutes rest. I'll try 65 and 60 next week.

    DB flys: 32.5x20x2@8. Two to three minutes rest.

    Single-arm DB rows: 60x12x3@8. Two to three minutes rest.

  5. #1005
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Week 6 day 3 of hypertrophy block

    Conventional deadlift with belt: 330x8x1@7; 345x8x1@8; 355x8x1@9. Four minutes rest.

    Two-count paused bench: 162.5x10x1@8; 170x8x1@9; 165x10x1@9. Four to five minutes rest. These were supposed to be sets of 10 at RPE 7, 8, and 9, but I underestimated the RPEs. Next week I'll make 165 the RPE 9 set.

    Seated DB press: 47.5x10x1@amrap; 42.5x12x2. Three minutes rest.

    DB lateral raise: 15x18x2@8-9. Three minutes rest.

    DB curls: 32.5x12x3@8-9. Three minutes rest.

    Single-arm overhead triceps extensions: 32.5x12x3@8. Three minutes rest.

  6. #1006
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Week 7 day 1

    Low-bar squat with belt: 245x8x1@7; 260x8x1@8; 270x8x1@9; 257.5x8x1. Four to five minutes rest.

    High-incline BB bench: 112.5x8x1@7; 117.5x8x1@7.5; 122.5x8x1@8; 115x8x2. Four minutes rest.

    Two-inch deficit SLDL with straps (standing on 45-pound bumpers): 210x12x1@6; 225x12x1@7-8; 235x12x2@9. Three minutes rest. Hard to judge the RPEs for these when the reps are high and the rest periods are short. I think I'll try 225 as the rpe 9 set next week.

    Single-leg leg curls: 20x12x2@8. Three minutes rest.

    DB curls: 30x12x3@8 supersetted with triceps press-downs: 70x12x3@8. Thee minutes rest between supersets.

    Also, on Saturday I did 9 rounds of HIIT on an airdyne: 20-second all-out sprints every 2 minutes. Yesterday I did 60 minutes of LISS on the airdyne.
    Last edited by codger; 03-24-2020 at 05:58 PM.

  7. #1007
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Week 7 day 2

    Paused bench: 176.25x8x1@7; 183.75x8x1@8; 188.75x8x1@9; 178.75x8x2. Four to five minutes rest.

    Belt squat: 200x10x1@7; 210x10x1@7.5; 220x10x1@8; 210x10x1. Four to five minutes rest. I'm really enjoying my new belt squat set-up.

    Low incline DB bench: 65x12x1@amrap; 60x12x2@8-9. Three minutes rest.

    DB flys: 35x18x2@8. Two to three minutes rest.

    Single-arm DB rows: 60x12x2@8 supersetted with lat pull-downs: 90x12x2@8. Three minutes rest between supersets.

  8. #1008
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Today: 10 rounds of HIIT on airdyne--20-second sprints, 100 second rest. Also did single-arm DB rows: 60x12x2@8 supersetted with lat pull-downs: 90x12x2@8. Three minutes rest between supersets. This morning I weighed 188 pounds, the lightest I've been in a long time.

    Yesterday day 3 week 7 of the hypertrophy block:

    Conventional deadlift with belt: 330x8x1@7; 345x8x1@8; 355x8x1@9; 340x8x1. Four to five minutes rest.

    Two-count paused bench: 150x10x1@7; 157.5x10x1@8; 165x10x1@9; 157.5x10x1. Four to five minutes rest.

    Seated DB press: 47.5x12x1@amrap; 42.5x12x2. Three minutes rest.

    DB lateral raise: 15x18x2@8-9. Three minutes rest.

    DB curls: 30x12x3@8 supersetted with triceps press-downs: 70x12x3@8. Three minutes rest between supersets.

  9. #1009
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Hypertrophy week 8 day 1

    Low-bar squat with belt: 247.5x8x1@7; 262.5x8x1@8; 272.5x8x1@9; 260x8x1. Four to five minutes rest.

    High-incline BB bench: 95x8x1@7; 115x8x1@9; 110x8x1. I had been planning on doing 125 for the rpe 9 set today--I did 122.5 last week. But just didn't have it in me for some reason. Four to five minutes rest.

    Two-inch deficit SLDL with straps: 200x12x1@6; 210x12x1@7; 220x12x2@8. Three minutes rest.

    Single-leg leg curls: 20x15x2@8. Three minutes rest.

    DB curls: 30x12x3@8 supersetted with triceps press-downs: 70x12x3@8. Three minutes rest.

  10. #1010
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    starting strength coach development program
    Today, week 8 day 2 of the hypertrophy block.

    Paused bench: 176.25x8x1@7; 183.75x8x1@8; 188.75x8x1@9.5; 178.75x8x1. Four to five minutes rest.

    Belt squat : 200x10x1@6; 220x10x1@7; 230x10x1@8; 220x10x1. Four to five minutes rest.

    Low-incline DB bench: 65x12x1@10 (amrap); 60x12x2. Three minutes rest.

    DB flys: 37.5x15x2@8. Three minutes rest.

    Single-arm DB rows: 60x12x2@8-9 supersetted with lat pull-downs: 90x12x2@8-9. Three minutes rest.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •