Workouts for Saturday 3 to Friday 9 October

This is the fourth week of workouts of a cycle of 6 weeks before I go on holiday. I would normally deload this week. However, given that all I’m going to do on holiday is sit on the beach, read Clive Cussler novels and drink dry martinis, I’m making an exception. I’m going to keep going for the full 6 weeks. Rest assured, I will come running to you when I get destroyed.

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 during this whole dieting phase has been sub-par. My weights have been crawling upwards rather than taking nice big steps and I suspect that most of the gains are coming from the drops in bodyweight rather than increases in strength (oh, the joys of bodyweight exercises).

However, taking that into account, my dips and chins continue to make slow and steady progress. I dipped 65kg for 6 x 2 reps and chinned 57.5kg for 3 reps (max effort) this week. Since I find that each rep is worth about 5kg that puts me at an easy 70kg dip (as I did multiple sets) and a 67.5kg chin. I did actually test a single rep 65kg chin after my 3RM of 57.5kg and it went up easily, which was pleasing.

My pistol continues to feel stronger now and I managed 2 reps at 35kg so I’m fairly confident that I’ve got the half-bodyweight goal in the bag now.

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, 1.3kg to 74.4kg in the second week and 0.5kg to 73.9kg in the third 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. Only time will tell.

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

Saturday – Lower (Repetition)

Exercise	Weight	Sets	Reps	Rest	Detail
Pistols (12” box)	25kg	10	3	1min30	Each leg
Hanging leg raises	2.5kg	10	3	1min	-
One leg deadlifts*	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	60kg	3	3	3mins	Work up
One arm press	22.5kg	10	3	45s	Each arm
One arm row	32.5kg	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)	37.5kg	3	3	3min	Each leg
Glute-ham raise*	Pink*	10	3	1min	-
Hanging leg raises	2.5kg	10	3	1min	-
Handstand practice	-	-	-	-

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

Wednesday – Upper (Repetition)

Exercise	Weight	Sets	Reps	Rest	Detail
Dip	66.25kg	6	2	2mins	-
Pull up	53.75kg	6	2	2mins	-
One arm press	22.5kg	10	3	45s	Each arm
One arm row	32.5kg	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.

Chris Beardsley's Garage Gym