Workouts for Saturday 19 to Friday 25 September

This is the second week of workouts of a cycle of 6 weeks before I go on holiday.  I would normally only go for 3-4 weeks before a deload week.   However, given that all I’m going to do on holiday is sit on the beach, read Iain M Banks novels and drink bottles of the local lager, I’m making an exception.  I’m going to go all-out for 6 weeks.  Rest assured, I will come running to you when I get squashed.

My goals

For what it is worth, my current goals are:

• a double bodyweight dip;
• a double bodyweight chin up; and
• a pistol plus half bodyweight. 

Progress so far

Progress so far this week has been a bit patchy, probably as a result of last week’s lay-off.  (I find that a lay-off can give some exercises a new lease of life and completely suck the strength out of others.)

My dips and chins continue to progress well, with an actual 2RM dip of 62.5kg and an actual 3RM chin of 55.0kg.  Given that I estimate 5kg per rep for these exercises, that puts my 1RM dip at 67.5kg and my 1RM chin at 65.0kg.  I currently weigh 75.7kg (down from 76.2 last week, hurray!) but should be down at 72.5kg by the end of this 6-week programme.  Assuming I don’t lose any strength, that puts me around 5.0-7.5kg below my goals.  Now I just need to hold my nerve and be disciplined about not testing until I am certain of hitting the target…

My pistol feels a bit weak but is still sitting around the 30.0kg mark.  My bench feels horrible, like someone is sitting on the bar.  Hopefully, that will improve this week.

Without further ado, here is the workout plan for the week

Saturday – Lower (Repetition)

* I’ve put some handstand practice in here, just in case I decide to go for some handstand push-ups as my next pressing goal.

Sunday – Upper (Max)

 * Yes I know everybody says do gymnastics at the beginning of your workout.  I just find it completely fries my core and back, which ruins my bench workout and limits my chinning ability.  I’ve also started doing the RKC arm bar as part of my warm-up on this day, after reading Adam T Glass’s article on the same (see my post on Adam).

Tuesday – Lower (Max)

Wednesday – Upper (Repetition) 

* Yes I know everybody says do gymnastics at the beginning of your workout.  I just find it completely fries my core and back, which ruins my bench workout and limits my chinning ability.  I’ve also started doing the RKC arm bar as part of my warm-up on this day, after reading Adam T Glass’s article on the same (see my post on Adam).

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