This is the second week of my revised programme, the sixth week after my last holiday and I have two more weeks before I go away again.
My new goals
My current goals are:
- 140kg (310lbs) back squat for 3 reps – currently working on groove and form by squatting three times a week
- 70kg (155lbs) overhead press for 1 rep - currently working on core stability with front levers and good mornings
- lose 5kg of fat without losing any strength - currently eating very little by drinking lots of diet coke
Progress so far and notes
- Programme: I managed pretty much what I expected to do this week. Hopefully, with the hard weight-loss effort that I’m doing at the moment, I will keep the strength I have.
- Template: I’m still hoping that this should become a basic template for the few weeks after my holiday. I’ll be keeping the back squat until it starts to hurt again or I get the mobility to front squat but I’ll rotate the other exercises as follows: close grip chins for [pull ups/one-arm chins], dips for [bench/overhead press], and the good mornings for [glute-ham raises/RDLs]. That should give me three three-week routines. I have been really bad at rotating exercises this year and I need to get better at it going forward.
The workout plan…
Saturday (upper max and lower rep)
| Exercise | Weight | Sets | Reps | On |
| Dip (max) | 57.5kg | 1 | 3 | 3mins |
| Close grip chin (max) | 52.5kg | 1 | 3 | 3mins |
| Back squat (rep) | 100kg | 3 | 5 | 2mins |
| Good morning (rep) | 70kg | 3 | 5 | 2mins |
| Front lever | None | 1 | >15s | - |
DC experiment:
| Dumbbell hammer curls | 16.25kg | 1 | 20 | - |
| Dumbbell rows | 32.5kg | 1 | 20 | - |
Sunday (strongman)
| Exercise | Weight | Sets | Reps | On |
| Sandbag carry | 90kg | 10 | 1 | 2mins |
| Farmers’ walks | 50kg | 5 | 1 | 2mins |
| Dumbbell press | 33.75kg | 1 | 1 | - |
| Sled pull | 30kg | 5 | 1 | 3mins |
| Front lever | None | 1 | >15s | - |
Tuesday (lower max and upper rep)
| Exercise | Weight | Sets | Reps | On |
| Dip (rep) | 45kg | 3 | 5 | 2mins |
| Close grip chin (rep) | 40kg | 3 | 5 | 2mins |
| Back squat (max) | 115kg | 1 | 3 | 3mins |
| Good morning (rep) | 70kg | 3 | 5 | 2mins |
| Front lever | None | 1 | >15s | - |
DC experiment:
| Dumbbell hammer curls | 16.25kg | 1 | 20 | - |
| Dumbbell rows | 32.5kg | 1 | 20 | - |
Thursday (upper and lower rep day)
| Exercise | Weight | Sets | Reps | On |
| Dip (rep) | 45kg | 3 | 5 | 2mins |
| Close grip chin (rep) | 40kg | 3 | 5 | 2mins |
| Back squat (rep) | 100kg | 3 | 5 | 2mins |
| Good morning (rep) | 70kg | 3 | 5 | 2mins |
| Front lever | None | 1 | >15s | - |
Notes on assistance exercise PRs
On the first 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 the second 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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