Codger's Quest

[codger]

Week 8 day 3 of hypertrophy block

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

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

Seated DB press: 47.5x12x1@10; 42.5x12x2. Three minutes rest.

DB lateral raise: 17.5x15x2@8-9. Three minutes rest.

DB curls: 30x13x3@8 supersetted with triceps press downs: 70x13x3@8. Three minutes rest.

[codger]

Week 9 day 1 of hypertrophy block (Yesterday I did 50 minutes on the airdyne)

Low-bar squat with belt: 247.5x8x1@7; 262.5x8x1@8; 272.5x8x1@9; 250x8x2. Five minutes rest.

High-incline BB bench: 105x8x1@7; 110x8x1@8; 115x8x1@9; 110x8x1. Five minutes rest.

Two-inch deficit SLDL with straps: 200x12x1@6; 210x12x@7; 220x12x3@8. Three minutes rest.

Single-leg leg curls: 20x17x3@8-9. Three minutes rest.

DB curls: 30x14x3@8 supersetted with triceps press downs: 70x13x3@8. Three minutes rest.

[codger]

Hypertrophy block week 9 day 2

Paused bench: 167.5x8x1@7; 176.25x8x1@8; 185x8x1@9; 176.25x8x2. Four to five minutes rest.

Belt squat: 230x10x1@7; 240x10x1@8; 250x10x1@9; 240x10x2. Four to five minutes rest.

Low-incline DB bench: 65x12x1@10; 60x12x2; 60x10x1. Three minutes rest.

DB flys: 37.5x17zx2. Three minutes rest.

Single-arm DB rows: 60x14x2@8-9 supersetted with lat pull-downs: 90x14x1; 90x12x1. Three minutes rest.

[codger]

Week 9 day 3 of hypertrophy 1

Conventional deadlift with belt: 335x8x1@7; 350x8x1@8; 360x8x1@9; 330x8x2. Five minutes rest.

2-count paused bench: 150x10x1@7; 157.5x10x1@8; 165x10x1@9; 157.5x10x2. Five minutes rest.

Seated DB press: 48.75x14x1@10; 43.75x12x3. Three minutes rest.

DB lateral raise: 17.5x17x2. Three minutes rest.

DB curls: 30x15x2; 30x13x1 supersetted with lat pull downs: 70x15x1; 70x12x2. Three minutes rest.

[codger]

Week 10 day of hypertrophy block

Low-bar squat with belt: 250x8x1@7; 265x8x1@8; 275x8x1@9; 252.5x8x2. Four to five minutes rest.

Incline bench (45 degrees): 110x8x1@6; 115x8x1@7; 125x8x1@8; 120x8x2. Four minutes rest.

2-inch deficit SLDL: 205x12x1@6; 215x12x1@7; 225x12x3@8. Three minutes rest.

Single-leg leg curls: 20x15x3. Three minutes rest.

DB curls: 30x15x3@8 supersetted with triceps press downs: 70x15x3@8. Three minutes rest.

This past Sunday: 20 minutes of HIIT on the aidrdyne, followed by single-arm DB rows: 60x14x3 supersetted with lat pull downs: 90x14x2; 90x12x1. Three minutes rest.

Yesterday: 50 minutes LISS on airdyne.

[codger]

Hypertrophy week 10 day 2

Paused bench: 168.75x8x1@7; 177.5x8x1@8; 186.25x8x1@9; 177.5x8x1. Four to five minutes rest.

Belt squat: 235x10x1@7; 245x10x1@8; 255x10x1@9; 245x10x2. Four to five minutes rest.

Low incline DB bench;: 65x12x1@10; 60x12x3. Three minutes rest.

DB flys: 37.5x20x2. Three minutes rest.

Single-arm DB rows: 60x14x2@8-9 supersetted with lat pull-downs: 90x14x2@8-9. Three minutes rest.

Yesterday I put in 50 minutes on the airdyne and did 10 minutes of ab work.

[codger]

Week 10 day 3 which wraps up this hypertrophy block. I'm planning on running another 10-week hypertrophy block next, but with 4 lifting days each week instead of 3.

Conventional deadlift with belt: 340x8x1@7; 355x8x1@8; 365x8x1@9; 335x8x2. Five minutes rest.

Two-count paused bench: 150x10x1@7; 157.5x10x1@8; 165x10x1@9; 157.5x10x2. Five minutes rest.

Seated DB press: 48.75x12x1@10; 43.75x12x3. Three minutes rest.

DB flys: 17.5x17x2@8-9. Three minutes rest.

DB curls: 31.25x12x3@8 supersetted with triceps press downs: 70x14x2; 70x12x1. Three minutes rest.

Yesterday: 50 minutes on the airdyne followed by 10 minutes of ab work.

[codger]

Okay, starting a new hypertrophy block today with 4 lifting days each week plus two conditioning days.

High-bar squat with belt: 235x8x1@7; 247.5x8x1@8; 260x8x1@9. Four to five minutes rest.

Press: 100x8x1@7; 105x8x1@8; 110x8x1@9. Three to four minutes rest.

High-incline (45 degrees) DB bench: 55x12x1@10; 45x12x2@8. Three minutes rest.

DB lateral raise: 20x15x2@8-9. Three minutes rest.

DB curls: 33.75x13x2@8. Three minutes rest.

Triceps press downs: 72.5x14x2@8. Three minutes rest.

Yesterday: 45 minutes on an airdyne.

[codger]

Day 2 of spring hypertrophy block

Sumo deadlift with belt: 270x8x1@7; 285x8x1@8; 300x8x1@9. Four to five minutes rest.

Touch and go bench: 170x8x1@7; 178.75x8x1@8; 187.5x8x1@9. Four minutes rest.

Belt squat: 215x12x1@7; 225x12x1@8; 240x12x1@9. Four minutes rest.

SIngle-leg leg extensions: 15x12x2@8-9. Three minutes rest.

Single-arm DB rows: 60x12x2@8. Three minutes rest.

[codger]

Day 3 of second hypertrophy block

Safety bar squat: 115x8x1@6; 155x8x1@7; 205x8x1@9? Two to three minutes rest. Just getting used to these.

High-incline DB bench: 52.5x10x1@7; 57.5x10x1@8; 62.5x10x1@9. Three minutes rest.

Flat DB bench: 70x12x1@10; 65x12x2. Three minutes rest.

DB flys: 38.75x15x2. Three minutes rest.

DB curls: 33.75x12x2@8. Three minutes rest.

Triceps press downs: 72.5x14x2@8. Three minutes rest.