Workouts for Saturday 10 to Friday 16 October

This is the fifth week of workouts of a cycle of 6 weeks before I go on holiday.  This is getting really quite hard.  As you’ll see from the “progress so far” section below, I’m really struggling from not having a deload week last week.  And my holiday feels like it’s still a long way away…

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 this week has been bad.  In fact, it would be hard to disagree with the assertion that I’ve haven’t really made any progress at all.  I would probably have been better served with a deload week after all.  Anyway, there is no use crying over spilt milk.

To clarify, my mini-goals for the week were to hit: 

• a 60kg chin for 3 reps;
• a 35kg pistol for 3 reps; and
• a 67.5kg dip for 6 x 2 reps.

What actually happened was:

• a 60kg chin for 2 and a half reps, accompanied by much wailing and gnashing of teeth;
• a 35kg pistol for 2 reps after which I performed an embarrassing sort of sit-down maneuver while attempting a third rep; and
• a 67.5kg dip for 2 reps followed by a couple of floundering singles and utter, despondent failure.

Meanwhile, my bodyweight continues to fall gracefully (at least I can still diet properly).  To recap, 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, 0.5kg to 73.9kg in the third week and 0.9kg to 73.0kg in the fourth week.  So I am easily on track for 72.5kg by the end of this cycle. 

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

Saturday – Lower (Repetition)

*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)

* 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) 

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

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.

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