Workouts for Saturday 7 to Friday 13 November

This is the second week of workouts after my holiday and the first opportunity I’ve had to tweak things (read: this is going to be completely different from last week’s workout plan!).

I’ve got 7 more weeks to go until the Christmas break, so I want to get the programme right.  I’ll explain in a bit more detail below why I’ve made the changes that I’ve made.  Hopefully, it will make sense.

My goals

For what it is worth, my current goals are:

• a double bodyweight pull up;
• a 2.5x bodyweight conventional deadlift; and
• bench 100kg (200lbs).

Progress so far and notes 

I managed to sort out my workout days to fit my upper and lower body days in over the weekend after I got back from holiday, despite driving back from Gatwick to the Midlands in the middle of the night with the M25 closed for roadworks.  So I’m back on the upper/lower at weekends and upper/lower in the week split that I like, which is pleasing.

Bench at 66kg for 10 sets x 3 reps was a huge underestimation so that’s going up nicely.  I’m not going to rush it, though.  I’ll try and build some momentum and push up to 80kg nice and steadily before going back to max effort work to build on the work capacity.

Pull ups at 35kg were similarly easy but I bumped them up to 37.5kg on the spot and I’ll try 38.75kg this week.  I don’t really have any qualms about loading these up.  They’ll go up until they stall and then I’ll push through the sticking point.  They are part of me now.

My hip mobility isn’t fantastic at the moment (as you’ll know if you’ve been reading my blog lately) so I’m doing my deadlifts on two 10kg plates.  The added height of the bar doesn’t make a huge difference to how much I can pull (it’s about 2 inches) but they make it much easier to do the lift without letting the bar drift forwards, which my lower back is very grateful for.

Without further ado, here is the workout plan

Saturday – Upper

Sunday – Lower 

Tuesday – Upper 

Thursday – Lower 

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