This is my first week back to workouts after a week’s holiday plus a week’s sickness and another week’s recuperation. Wow. Three weeks off. I never would have believed it possible.
I was finding four full body workouts pretty tough before I went on holiday and I’m really not in a fit state to do anything like that now. I would note, though, that I really liked the quick progress that I made and the fact that I felt like I’d worked really hard every time I went in the gym.
This is me messing around and making a record of it so that if something works then I know what I did. Please don’t take this workout plan as indicative of what I normally do. Of course, if I like it then that could all change…
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
This is completely experimental and is just me trying to get something done in the gym without going through the gut-busting effort of squatting or deadlifting every time. Also, because I will have lost strength, rather than try and compare myself with previous efforts, I’m going to work up to an unusual rep max on each exercise (noted). I normally spend most of my time doing 3s and 5s so 6s are going to be quite common.
Sat: Legs
- Back squat – 6RM – 110kg
- Romanian deadlift – 6RM – 110kg
- Hip thrust – DC – 70kg
- + farmer’s walks if it’s nice outside
Sun: Push
- Dips – 6RM – 40kg
- Barbell press – 6RM – 40kg
- Rope triceps extensions – DC – 20kg
Mon: Pull
- Narrow grip chins – 6RM – 40kg
- Barbell row – 6RM – 60kg
- EZ barbell curls – DC – 40kg
Tues: Legs
- Back squat – 6RM – 110kg
- Romanian deadlift – 6RM – 110kg
- Hip thrust – DC – 70kg
Weds: Push
- Dips – 6RM – 40kg
- Barbell press – 6RM – 40kg
- Rope triceps extensions – DC – 20kg
Thurs: Pull
- Narrow grip chins – 6RM – 40kg
- Barbell row – 6RM – 60kg
- EZ barbell curls – DC – 40kg
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)
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