Workouts for Saturday 14 to Friday 20 November

This is the third week of workouts after my holiday.  I have 5 more weeks before the Christmas holidays begin.  I need to start gathering momentum or I’ll lose the benefit of the winter muscle-gaining phase!

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 (220lbs).

Progress so far and notes

Progress in general is good.  Weights are moving up across the board.  I’ve tweaked a few sets and reps, rest periods and the placement of certain exercises but nothing has come in or out with the exception of glute-ham raises, which I have been very disappointed by.

For some reason, I am going backwards on glute-ham raises.  Usually, if I stall on an exercise, I will keep on battering away for a couple of weeks until I start making progress again.  I don’t really subscribe to the idea of plateaus per se.  I know from my training records (3 years worth) that if I keep pushing at the same weight, I’ll eventually get my reps.  However, if I begin going backwards, alarm bells start ringing.

So, inspired by the recent articles on T-Nation about glute exercises, I am swapping them for weighted glute bridges.  Let’s see what happens…

I could move faster up through the weights but I’m being conservative for now.  There’ll be plenty of time for insanity later… Besides, I’m trying to sort out my hip mobility and poor posture at the moment so that is another focus for me. 

Without further ado, here is the workout plan 

Saturday – Upper

Sunday – Lower 

Tuesday – Upper

 Thursday – Lower

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