The Garage Gym Online

OK, so week two after my deload.  This should be another fun week getting used to the numbers.  Next week will be the interesting one… 

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

This week was largely about finding out where the right weights were.   Not much to report, really.  Next week is going to be mostly the same.  The interesting results will be in week 3 of this programme.

• Bench/Dip: I hit 94kg for my 5RM so I’ll be looking to better that in 2 weeks.  Not sure where my dip will be for 5RM.  Probably around 50kg but it could be as much as 5kg either way, I think.
• Wide grip pull up/Elbow flexor pull up: I got 45kg but failed to get 47.5kg.  Something is not right here.  I’m hoping to get 32.5kg for the elbow flexor pull up this week.
• Zercher/Box squat: Zercher squatting for the first time this week was fun but I think I will improve once I get used to the discomfort more than anything else.  I have no idea where my box squat is now that I can squat to parallel with good form.  It’s going to be a lot of fun finding out!  If I don’t like it, I will revert to lumberjacks for a bit.

So what’s the plan?

Just to recap, 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 back squats to a box.

Without further ado, here is the workout plan

Saturday – Upper (max)

Exercise	Weight	Sets	Reps	Rest	Detail
Dip	50kg	3	5	3mins	Work up
Elbow flexor pull up	32.5kg	3	5	3mins	Work up
Floor press	62kg	10	5	1min	-
Barbell row	72kg	10	5	1min	-

 

Sunday – Lower (repetition)

Exercise	Weight	Sets	Reps	Rest	Detail
Sumo deadlift	145kg	10	2	1min	-
Hip thrusts	64kg	10	5	1min	-
Glute-ham raise	Blue	10	5	1min	-
Hanging leg raise	5.5kg	3	5	3mins	Work up

 

Tuesday – Upper (repetition)

Exercise	Weight	Sets	Reps	Rest	Detail
Military press	51kg	10	3	1min	-
Close grip chin	36kg	10	3	1min	-
Floor press	64kg	10	5	1min	-
Barbell row	74kg	10	5	1min	-

 

Thursday – Lower (max)

Exercise	Weight	Sets	Reps	Rest	Detail
Box squat (15″)	90kg	3	5	3mins	Work up
Hip thrusts	66kg	10	5	1min	-
Glute-ham raise	Blue	10	5	1min	-
Hanging leg raise	5kg	3	5	3mins	-

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