There are no workouts this week because I am on holiday. We have decided to go back to Scotland for a week’s cycle touring. We’re going to start in Inverness and go clockwise around to John O’ Groats before coming down the North-East coast. It’s a part of Scotland that we almost got as far as during a 3-month trip a couple of years ago but never quite made it.
My new goals
- 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
- Fat loss: I weighed in at 77.0kg last Saturday so I have achieved that goal. I also feel and look a lot better and I am getting ready to start eating again and start pushing my numbers up.
- Programme: I managed some pretty cool numbers on the weighted chins and dips again. 3RM weighted close-grip chin hit 57.5kg and 3RM weighted dip hit 62.5kg with a little bit of wriggling at the top. I’m generally good for 6.25kg per rep so my estimated 1RM on the close-grip chin would be 70kg and the dip would be 75kg.
The workout plan…
I’ve been thinking about a programme for when I get back from Scotland. I have just 5 weeks before I have to go away again so I want to make the most of it. I’m thinking of something like this:
| Day | Sat | Sun | Tues | Thurs |
| Workout | A | C | B | A |
| Lower | Squat | DL | Squat | Squat |
| Lower (assistance) | GM | SB | GM | GM |
| Upper: push | Bench | Bench | Bench | |
| Upper: pull | OAC | T-bar | T-bar | OAC |
| Abs | FL | FW | FL | FL |
| DC | Curl | Curl |
| Day | Sat | Sun | Tues | Thurs |
| Workout | A | C | B | A |
| Lower | 2-3-5 | 10 x 2 | 1 x 3 | 2-3-5 |
| Lower (assistance) | 3 x 5 | 10 x 1 | 3 x 5 | 3 x 5 |
| Upper: push | 10 x 1 | 2-3-5 | 10 x 1 | |
| Upper: pull | 10 x 1 | 3 x 5 | 3 x 5 | 10 x 1 |
| Abs | 15s | 5 x 1 | 15s | 15s |
| DC | 1 x 20 | 1 x 20 |
Key to abbreviations
- GM = good morning
- OAC = one-arm chin
- FL = front lever practice
- DL = deadlift
- SB = sandbag
- FW = farmers’ walks
- T-bar – T-bar row
- 2-3-5 = 2, 3, 5, 2, 3, 5, 2, 3 reps (25 total reps across 8 sets)
- 10 x 1 = 10 sets of 1 rep on 1min, reducing to 45s then 30s from week to week
- 3 x 5 = 3 sets of 5 reps on 2mins
- 1 x 3 = 3RM
- 1 x 20 = DC style with two 20s pauses
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