Workouts for Saturday 21 to Friday 27 November

This is the fourth week of workouts after my holiday. I have 4 more weeks before the Christmas holidays begin. This is where I really need to dig my heels in and push through any barriers!

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

In summary, progress is good but the increase in bodyweight is making my favourite exercises hard.

I’m particularly pleased with how the weighted glute bridges feel. There is definitely some soreness in the muscles the following day, which I feel is a good thing.

I’m also pleased with the deadlifts. No sign of any lower back discomfort at all. Hitting the hip mobility hard and having the good sense to add the plates underneath have both made a big difference. I really want to get to 2.0x bodyweight for 10 sets of 2 reps and there’s no reason I shouldn’t from a strength viewpoint.

I’m going for 135kg this week so if I add 5kg per week up to Christmas then I will get there. Once I get there, I’ll probably drop down to singles and carry on adding weight until I hit 190kg.

Dips are stuck a little bit at 61.25kg but I’m attributing that to the sudden jump in bodyweight from 72.5kg up to 77.5kg (there’s a lot of water and food in there) over the last 3 weeks.

One-arm chins are doing OK but -17.5kg felt like my lats were being ripped out of my back this week and I missed a few reps. Same again this week, I think. The increase in bodyweight really is a killer.

Without further ado, here is the workout plan

Saturday – Upper

Exercise	Weight	Sets	Reps	Rest	Detail
Bench	72kg	10	3	1min30	-
Pull up	41.25kg	10	3	1min30	-
Military press	37kg	5	8	1min30	-
Close grip chins	7.5kg	5	8	1min30	-
EZ triceps extensions	25kg	3	12	1min30	-
Front lever practice	-	3	1	1min	-

Sunday – Lower

Exercise	Weight	Sets	Reps	Rest	Detail
Deadlift on plates	135kg	10	2	1min	-
Pistol	22.5kg	3	8	3mins	Both legs
Glute bridges	35kg	5	8	3mins	-
Hanging leg raises	-	5	8	1min30	-
Sandbag carries	60kg	5	1	-	-
Sandbag loading	40kg	5	1	-	-

Tuesday – Upper

Exercise	Weight	Sets	Reps	Rest	Detail
Dip	61.25kg	5	2	1min30	-
Assisted one arm chin	-17.5kg	5	2	1min30	Each arm
Military press	37kg	5	8	1min30	-
Elbow flexor pull ups	5.0kg	5	8	1min30	-
EZ triceps extensions	25kg	3	12	1min30	-
Front lever practice	-	-	-	-	-

Thursday – Lower

Exercise	Weight	Sets	Reps	Rest	Detail
Lumberjack squats	85kg	10	3	1min30	-
Pistol	22.5kg	3	8	3mins	Both legs
Glute bridges	35kg	5	8	3mins	-
Hanging leg raises	-	5	8	1min30	-
One arm rows	35kg	3	12	2mins	Both arms

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