Workouts for 6 to 12 March

OK, so week five after my deload. This is the last week before I go on holiday so I can’t promise I’ll be completely true to plan

Assistance: I’ll start another 2 week assistance cycle when I get back.
RE (lower): I’ve just switched over from sumo to conventional deadlifts so I’ll do another week of those.
RE (upper): I’m starting to struggle with progressing the close grip chins and military press linearly, so I may switch these around with my max effort exercises.
Max (lower): I find zerchers mentally cruel but they seem to be OK. I am enjoying starting to back squat again so I will keep both of these for the time being.
Max (upper): Bench is hacking me off and I’m not really getting anywhere with my pull up variations, so I may switch my max and rep exercises around when I get back but I don’t know yet.

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

Coming back to conventional deadlifts was nice and it was good to feel comfortable with 150kg (330lbs) for 10 sets of 2 reps on 1 minute. I feel confident about 155kg on Sunday.

Box squats felt heavier this week at 120kg (265lbs) but still nicely within my ability. Legs felt a bit shaky afterwards, though.

Everything else seems to be behaving itself (for the moment).

Without further ado, here is the workout plan

Saturday – Upper (max)

Exercise	Weight	Sets	Reps	Rest	Detail
Bench (3RM)	100kg	3	3	3mins	Work up
Pull up	47.5kg	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	155kg	10	2	1min	-
Glute bridges	78kg	10	5	1min	-
RDL	78kg	10	5	1min	-
Hanging leg raise	5.5kg	3	5	3mins	Work up

Tuesday – Upper (repetition)

Exercise	Weight	Sets	Reps	Rest	Detail
Military press	54kg	10	3	1min	-
Close grip chin	39kg	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
Zercher squat	95kg	3	5	3mins	Work up
Glute bridges	80kg	10	5	1min	-
RDL	80kg	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

On this 2 week cycle, for 10 sets of 5 on 1 minute:

Dips – 25kg
Dumbbell row – 40kg
RDL – 80kg
Glute bridges – 80kg

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