I’ve got two more weeks before I go away again and I’m switching up the programme and going straight through without a deload.
I like the structure of my current programme but I need to switch around some of the exercises to keep things fresh and iron out a few teething problems. I have made the following changes:
- Overall structure: I have gone back to purely strength-cardio type work on my strongman day as deadlifting did not seem to be fitting at all well (and was aggravating my sore left shoulder). This was very disappointing as I really love deadlifting and have never really got on well with the squat (hence why I am squatting so much now and not really deadlifting that much!)
- Main exercise changes: I have switched one-arm press ups for dips because I am cutting weight and therefore I know I will PR on dips again. Also, I am still not quite ready to bench again with my left shoulder. On overhead presses, I would like to keep my powder dry until I know my core is ready for it. There is a plan!
- Assistance exercise changes: I have switched good mornings for RDLs as the good mornings have had a fantastic run from practically nothing all the way up to 110kg (240lbs). I am going to quit while I am ahead on these and come back to them in a few weeks.
My goals
- 140kg (310lbs) back squat for 3 reps – currently at c. 124kg (275lbs)
- 70kg (155lbs) overhead press for 1 rep - currently working on core stability
THE WORKOUT PLAN
Saturday (strongman)
| Exercise | Weight | Sets | Reps | On |
| Farmers’ walks | 50kg | 10 | 1 | 2mins |
| Sandbag carries | 95kg | 10 | 1 | 2mins |
| T-bar row | 75kg | 3 | 5 | 2mins |
| Front lever | None | 1 | >15s | - |
DC experiment:
| Reverse EZ bar curls | 35kg | 1 | 20 | - |
Sunday (upper max and lower rep)
| Exercise | Weight | Sets | Reps | On |
| Dips (max) | 62.5kg | 1 | 3 | - |
| One-arm chins (max) | - | 1 | 2 | - |
| Back squat (rep) | 114kg | 3 | 5 | 2mins |
| RDL (rep) | 90kg | 3 | 5 | 2mins |
DC experiment:
| Hip thrusts | 65kg | 1 | 20 | - |
Tuesday (lower max and upper rep)
| Exercise | Weight | Sets | Reps | On |
| Dips (rep) | 45kg | 3 | 5 | 1min |
| T-bar row (rep) | 75kg | 3 | 5 | 1min |
| Back squat (max) | 126kg | 1 | 3 | - |
| RDL (rep) | 90kg | 3 | 5 | 2mins |
| Front lever | - | 1 | >15s | - |
DC experiment:
| Reverse EZ bar curls | 35kg | 1 | 20 | - |
Thursday (upper and lower rep)
| Exercise | Weight | Sets | Reps | On |
| Dips (rep) | 45kg | 3 | 5 | 1min |
| One-arm chins (rep) | -10.0kg | 10 | 1 | 1min |
| Back squat (rep) | 114kg | 3 | 5 | 2mins |
| RDL (rep) | 90kg | 3 | 5 | 2mins |
DC experiment:
| Hip thrusts | 65kg | 1 | 20 | - |
RECORD OF PERSONAL RECORDS
Main exercise PRs
Upper
- 3RM close-grip chin – 57.5kg at 77.5kg bodyweight (135kg total)
- 3RM dip – 62.5kg at 77.5kg bodyweight (140kg total)
- One-arm chins – one on each arm
- 3 x 7 reps one-arm press ups on 1 minute
Lower
- 3RM back squat – 124kg [predicts one-rep max at 131kg (290lbs)]
- 3 x 5 reps good morning on 2 minutes – 110kg
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
DC PRs
- Alternating dumbbell hammer curls – 16.25kg (20 reps)
- Reverse EZ bar curls – 30kg (20 reps)
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