OK, so I’ve just got back from holiday and this is my workout plan. I’ve got five weeks before I go away again so I’m going to go straight through without a deload.
My 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
The workout plan…
Saturday (upper density and lower rep)
| Exercise | Weight | Sets | Reps | On |
| Bench | 85kg | 10 | 1 | 1min |
| One arm chin | -20kg | 10 | 1 | 1min |
| Back squat (rep) | 110kg | 3 | 5 | 2mins |
| Good morning (rep) | 85kg | 3 | 5 | 2mins |
| Front lever | None | 1 | >15s | - |
DC experiment:
| Reverse barbell curls | 30kg | 1 | 20 | - |
Sunday (strongman)
| Exercise | Weight | Sets | Reps | On |
| Deadlift on 2″ plates | 160kg | 10 | 2 | 1min |
| Sandbag | 95kg | 10 | 1 | 2mins |
| T-bar row | 50kg | 3 | 5 | 2mins |
| Front lever | None | 1 | >15s | - |
Tuesday (lower max and upper volume)
| Exercise | Weight | Sets | Reps | On |
| Bench | 80kg | 8 | 2-3-5 | 1min30 |
| T-bar row | 50kg | 3 | 5 | 2mins |
| Back squat (max) | 125kg | 1 | 3 | 3mins |
| Good morning (rep) | 85kg | 3 | 5 | 2mins |
| Front lever | None | 1 | >15s | - |
DC experiment:
| Reverse barbell curls | 30kg | 1 | 20 | - |
Thursday (upper density and lower rep)
| Exercise | Weight | Sets | Reps | On |
| Bench | 85kg | 10 | 1 | 45s |
| One-arm chin | -20kg | 10 | 1 | 45s |
| Back squat (rep) | 110kg | 3 | 5 | 2mins |
| Good morning (rep) | 85kg | 3 | 5 | 2mins |
| Front lever | None | 1 | >15s | - |
Notes on main exercise PRs
- 3RM close-grip chin – 57.5kg at 77.5kg bodyweight (135kg total)
- 3RM dip – 62.5kg at 77.5kg bodyweight (140kg total)
Notes on assistance exercise PRs
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
- Dips – 25kg
- Dumbbell row – 40kg
- RDL – 80kg
- Glute bridges – 80kg
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