Workouts for Saturday 16 to Friday 22 January

This is the third week of workouts after Christmas.  It’s probably the workout plan I should have been doing since the New Year but never mind. 

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

OK so it’s time to shift up a gear and introduce some max effort work into my routine.  The original plan was to keep building the base with low-rep, high-set volume work but I am greedy to see some strength increases sooner rather than later.

And I have been missing the pure strength work and I’m really looking forward to pushing my PR’s on the lifts that matter to me.

I’m going to start the max effort work at 5 reps this time rather than 3 reps.  I have no idea whether this will work so we shall see.  Usually, I would just do a long block of 3 reps, then a shorter block of 2 reps and finally a very brief block (like 2 weeks) of 1 rep.  My max effort exercises will be pull up, bench, hanging leg raise and pistol.  I will be exhausting my 10 sets of 2 reps block on the bench first, though, as I was hoping to push through to 90kg.

Without further ado, here is the workout plan

Saturday – Upper focus (max)

Sunday – Lower focus (repetition)

Tuesday – Upper focus (repetition)

Thursday – Lower focus (max)

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