The Garage Gym Online

OK, so week one after my deload.  Here we go, this is where things get serious. 

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

I had fun deloading…

But I also sneaked in another max deadlift attempt and (fortunately for my sanity) hit 180kg (395lbs) this time.  So I just have another 7.5kg to go before I get to 187.5 (415lbs), which will be 2.5x bodyweight once I shed the winter flab (I weigh 80kg at the moment but I’ll drop 5kg easily come April/May time).

So what’s the plan?

The plan is to adhere more closely to (what I understand of) the Westside (or more exactly the WS4SB) principles for a while as follows:

• keep to a pure upper and lower split;
• switch up assistance work if it isn’t working or stalls;
• identify and strengthen weaknesses;
• keep to doubles (lower body) and triples (upper body) with short rests on repetition day; and
• rotate my max effort exercises more frequently than I used to.

As regards rotating max effort exercises, to begin with, I’m going to try the following upper max lifts in a 4 week cycle:

• Bench 5RM + wide grip pull up 5RM
• Dip 5RM + elbow flexor pull up 5RM
• Bench 3RM + wide grip pull up 3RM
• Dip 3RM + elbow flexor pull up 3RM

If I feel I want more variety, for presses I may introduce incline bench and/or the viking press and for pulls I may include close and wide grip chins.

For lower body maxes, I’ll probably keep to 5RM for as long as I can and try pistols, zerchers, lumberjacks and (maybe) back squats to a box.

Without further ado, here is the workout plan

Saturday – Upper (max)

Exercise	Weight	Sets	Reps	Rest	Detail
Bench	90kg	3	5	3mins	Work up
Wide grip pull up	47.5kg	3	5	3mins	Work up
Floor press	70kg	10	5	1min	-
Barbell row	85kg	10	5	1min	-

 

Sunday – Lower (repetition)

Exercise	Weight	Sets	Reps	Rest	Detail
Sumo deadlift	140kg	10	2	1min	-
Hip thrusts	70kg	10	5	1min	-
Glute-ham raise	Blue	10	5	1min	-
Hanging leg raise	5kg	3	5	3mins	Work up

 

Tuesday – Upper (repetition)

Exercise	Weight	Sets	Reps	Rest	Detail
Military press	50kg	10	3	1min	-
Close grip chin	35kg	10	3	1min	-
Floor press	72kg	10	5	1min	-
Barbell row	86kg	10	5	1min	-

 

Thursday – Lower (max)

Exercise	Weight	Sets	Reps	Rest	Detail
Zercher	85kg	3	5	3mins	Work up
Hip thrusts	72kg	10	5	1min	-
Glute-ham raise	Blue	10	5	1min	-
Hanging leg raise	5kg	3	5	3mins	-

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