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)

Sunday – Lower (repetition)

Tuesday – Upper (repetition)

Thursday – Lower (max)

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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