OK, so here is the plan for this week.  I am planning to switch things up again soon but this should be there or thereabouts.  I don’t plan on making big changes quickly but I do want to shift my focus back to lower-body lifts within the next 1-2 months.

I haven’t decided whether to go back to squatting three times a week or whether to have a separate deadlift day where I can experiment with deadlift variations.  It would be good to find another one that has good carryover to my conventional deadlift but which doesn’t beat the hell out of me in the process.

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Fri: Upper

• Overhead press – 4 sets of 4-6 reps – 64kg – (4 x 4)
• Chest supported row – 80kg – 4 sets 0f 14 reps

Sat: Upper

• Bench – 5-8 sets of 1 rep – 124kg (7)
• Wide grip chins – 4 sets 0f 4-6 reps – 35kg (3 x 6, 1 x 5)
• Hammer curls – 22.5kg – 3 sets of 8-12 reps (8)

Sun: Lower

• Back squat – 12 sets of 1-2 reps – 160kg (8 x 2, 4 x 1)
• RDL – 3 sets of 3-5 reps – 180kg (3 x 5)

Mon: Upper

• Overhead press – 4 sets of 4-6 reps – 64kg (1 x 5, 3 x 4)
• Chest supported row – 80kg – 4 sets 0f 14 reps

Tues: Upper

• Bench – 5-8 sets of 1 rep – 124kg (8)
• Wide grip chins – 4 sets 0f 4-6 reps – 35kg (4 x 6)
• Hammer curls – 22.5kg – 3 sets of 8-12 reps (8)

Weds: REST

Thurs: Lower

• Back squat – 12 sets of 1-2 reps – 160kg (10 x 2, 2 x 1)
• Glute-ham raises – 3 sets of 5 reps – blue and pink band