The Garage Gym Online

This is the third 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 Janny Wurts novels and drink cocktails, 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 flattened.

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 last week was a bit patchy but, with the exception of my recalcitrant bench press, this week has been much better.

My dips and chins continue to progress well, with my dip heading towards 65kg for 2 reps and my chin heading towards 57.5kg for 3 reps.  These are solid numbers for me and give me great hope that a 1RM at 72.5kg should be doable within a few weeks, certainly for the dip if not for both exercises.

My pistol feels much stronger now and is heading nicely towards the 36.25kg mark, where it should be.  My bench still feels horrible, like someone is sitting on the bar.  Hopefully, that will improve this week.

Obviously, bodyweight is going to be critical in hitting my goals.  I started the cycle at 76.2kg, dropped 0.5kg to 75.7kg in the first week and 1.3kg to 74.4kg this week.  So I should be down at 72.5kg by the end of this cycle.  However, that big drop in week 2 worries me.  I fear I may have lost some strength along with that by cutting calories too quickly. 

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

So I finally got bored with my programme and took the hatchet to it.  I find that I need to do this occasionally as my motivation wanes otherwise.  So what have I done? 

• I’ve cut out the elbow flexor pull ups.  I finally admitted to myself that I only really do these out of vanity: they don’t really help my chinning ability that much.  I mean, if I’m chinning 57.5kg for 3 reps then doing a couple of sets of 8 reps of elbow flexor pull ups with 10kg is probably not going to add much strength.
• I’ve added in one arm dumbbell rows.  I can’t bring myself to do true “Kroc rows” yet (20 reps plus) but 10 reps is pretty high for me.  These should help bring a bit of much-needed stabilization as my vertical pulling is really flying at the moment.
• I’ve swapped band press ups for one-arm dumbbell presses to see whether my shoulders can cope with these yet.  I’m using baby weights to start with in the hope that I’ll acclimatise.  I may still dump them if my shoulders complain but I’m hoping my mobility work may finally be paying off…

Saturday – Lower (Repetition) 

Exercise	Weight	Sets	Reps	Rest	Detail
Pistols (12” box)	22.5kg	10	3	1min30	Each leg
Hanging leg raises	2.5kg	10	3	1min	-
One leg deadlifts*	2.5kg	3	5	30s	Each leg
Handstand practice	-	-	-	-	-

*the weight is held overhead so that the arms are an extension of the legs and spine.  This exercise is done more for balance and glute activation than anything else. 

 

Sunday – Upper (Max) 

Exercise	Weight	Sets	Reps	Rest	Detail
Bench	95kg	3	3	3mins	Work up
Chin up	57.5kg	3	3	3mins	Work up
One arm press	20kg	5	3	45s	Each arm
One arm row	30kg	5	10	45s	Each arm
Front lever practice*	-	-	-	-	-

* 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.

 

 Tuesday – Lower (Max)

Exercise	Weight	Sets	Reps	Rest	Detail
Pistols (12” box)	35kg	3	3	3min	Each leg
Glute-ham raise*	Pink*	5	5	1min	-
Hanging leg raises	2.5kg	10	3	1min	-
One leg deadlifts	2.5kg	3	5	30s	Each leg
Handstand practice	-	-	-	-

 *Glute-ham raise with a pink band plus a 2ft sling

 

 Wednesday – Upper (Repetition)

Exercise	Weight	Sets	Reps	Rest	Detail
Dip	65kg	6	2	2mins	-
Pull up	52.5kg	6	2	2mins	-
One arm press	20kg	5	3	45s	Each arm
One arm row	30kg	5	10	45s	Each arm
Front lever practice*	-	-	-	-	-

 * 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.

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