This is my first week back from holiday.
My short-term specific goals
- 140kg (310lbs) back squat for 3 reps – currently at c. 126kg (280lbs) [predicts one-rep max at 133kg (295lbs)]
- 70kg (155lbs) overhead press for 1 rep - currently working on core stability and rehabbing left shoulder
THE WORKOUT PLAN
Saturday
| Exercise | Weight | Sets | Reps | On |
| Farmers’ walks | 58kg | 5 | 1 | 2mins |
| Sandbag carries | 100kg | 5 | 1 | 2mins |
| Barbell row | 70kg | 3 | 5 | 2mins |
| Barbell press | 40kg | 3 | 5 | 2mins |
DC experiment:
| EZ barbelk curl | 40kg | 1 | 20 | - |
Sunday
| Exercise | Weight | Sets | Reps | On |
| Dips | 40kg | 3 | 5 | 2mins |
| One arm chins | -15kg | 1 | 3 | - |
| Back squat | 116kg | 3 | 5 | 2mins |
| RDL | 110kg | 3 | 5 | 2mins |
DC experiment:
| Hip thrust | 70kg | 1 | 20 | - |
Tuesday
| Exercise | Weight | Sets | Reps | On |
| Barbell press | 40kg | 3 | 5 | 2mins |
| Barbell row | 70kg | 3 | 5 | 2mins |
| Deadlift off 2″ plates | 160kg | 5-8 | 1 | 2mins |
| Hanging leg raise | 2.5kg | 3 | 5 | 2mins |
DC experiment:
| EZ barbell curl | 40kg | 1 | 20 | - |
Thursday
| Exercise | Weight | Sets | Reps | On |
| Dips | 40kg | 3 | 5 | 2mins |
| One arm chins | -15kg | 1 | 3 | - |
| Back squat | 116kg | 3 | 5 | 2mins |
| RDL | 110kg | 3 | 5 | 2mins |
DC experiment:
| Hip thrust | 70kg | 1 | 20 | - |
RECORD OF PERSONAL RECORDS
Upper
- 3RM close-grip chin – 57.5kg at 77.5kg bodyweight (135kg total)
- 3RM dip – 62.5kg at 77.5kg bodyweight (140kg total)
- 2RM bench – 100kg
- 2RM overhead press – 65kg
- One-arm chins – one on each arm
- Assisted one-arm chins – three with -20.0kg
- 3 x 7 reps one-arm press ups on 1 minute
Lower
- 3RM back squat – 126kg [predicts one-rep max at 133kg (295lbs)]
- 3 x 5 reps good morning on 2 minutes – 110kg
- 3 x 5 reps RDL on 2 minutes – 100kg
Assistance exercises
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)
- Hip thrusts – 65kg (17 reps)
I only just came accross this home workout website, its great. Good luck with the training
Thanks, Chris. I hope you continue to enjoy my ramblings…
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