OK, so week four after my deload. This will be another 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
OK so I already have some tweaks to the programme! I have quickly realised that max effort dips don’t really transfer very well over to max effort bench (I kind of knew this already but tried to ignore it). So I’m going to rotate 5RM and 3RM benches instead of bench and dips. I’m going to put dips in as an assistance exercise instead.
Without further ado, here is the workout plan
Saturday – Upper (max)
| Exercise | Weight | Sets | Reps | Rest | Detail |
| Bench (5RM) |
95kg |
3 |
5 |
3mins |
Work up |
| Elbow flexor pull up |
38.75kg |
3 |
5 |
3mins |
Work up |
| Dips |
25kg |
10 |
4 |
1min |
- |
| Dumbbell row |
40kg |
10 |
5 |
1min |
Each arm |
Sunday – Lower (repetition)
| Exercise | Weight | Sets | Reps | Rest | Detail |
| Deadlift off 2″ plates |
150kg |
10 |
2 |
1min |
- |
| Glute bridges |
74kg |
10 |
5 |
1min |
- |
| RDL |
74kg |
10 |
5 |
1min |
- |
| Hanging leg raise |
5.5kg |
3 |
5 |
3mins |
Work up |
Tuesday – Upper (repetition)
| Exercise | Weight | Sets | Reps | Rest | Detail |
| Military press |
53kg |
10 |
3 |
1min |
- |
| Close grip chin |
38kg |
10 |
3 |
1min |
- |
| Dips |
25kg |
10 |
4 |
1min |
- |
| Dumbbell row |
40kg |
10 |
5 |
1min |
Each arm |
Thursday – Lower (max)
| Exercise |
Weight |
Sets |
Reps |
Rest |
Detail |
| Box squat (15″) |
120kg |
3 |
5 |
3mins |
Work up |
| Glute bridges |
76kg |
10 |
5 |
1min |
- |
| RDL |
76kg |
10 |
5 |
1min |
- |
| Hanging leg raise |
5.5kg |
3 |
5 |
3mins |
- |
Notes on assistance exercise PRs
On the last 2 week cycle, for 10 sets of 5 on 1 minute:
- Floor press – 64kg
- Barbell row – 74kg
- Glute-ham raise – blue band with half of pink band (using sling)
- Hip thrusts – 66kg
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Tags: Workouts3 Comments
Chris 3×5 at 95kg on the bench and your goal is 100kg, c’mon what are you waiting for mate! What happened to your last post? I need to hear more about the guns stories!
Cheers Rob
Oh, I know I could walk into the garage and hit 100kg right now, probably for a double. It’s probably a bit misleading to have it still there as a goal. I suppose I am trying to work out why every time I go over 95kg I lose loads of reps. Like, I can do 95kg for five and 96kg for three. I jest not. It really is that stupid. The first two or three reps feel fine and then BANG, there’s nothing there.
I’m having trouble working out what is the weak point. I seem to lose all my tightness after the first couple of reps. My arch falls in and my left shoulder pops out. I’m guessing it’s probably not the pressing muscles that are failing. Not that they should with a 150kg dip under my belt…
I hate high reps anyway and my past reaction has been to just sod them and do doubles and triples all the time. But I am resisting the temptation because I want to sort the underlying issue out so I can move forward properly. But it is, frankly, bl**dy frustrating! So that’s where I am. I am thinking face pulls may be the answer but who knows.
And what are these guns of which you speak???
It’s sounds like it’s all in your head mate as it usually is with goals and new stuff you’re trying to do or should I say new territories you’re moving into! As for the guns thing, forget that question. I got confused with someone else! Reading someone elses blog thinking it was yours.It was a case of google reader, my mobile phone, the toilet and the fact that I’ve had a severe hangover all day from my first night out in about a year and my 80kg kettlebell. Say no more
Cheers
Rob