A couple of weeks ago I was really sick and so I am having a couple of weeks just messing around doing whatever the hell I like. I still hope to make some progress but I am not busting my balls squatting every session any more for a while.
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
Sat: Legs
- Back squat – 6RM – 105kg
- Romanian deadlift – 6RM – 115kg
- Hip thrust – DC – 75kg
- + farmer’s walks if it’s nice outside
Sun: Push
- Dips – 6RM – 40kg
- Dumbbell overhead press – 6RM – 35kg
- Rope triceps extensions – DC – 22.5kg
Mon: Pull
- Narrow grip chins – 6RM – 42.5kg
- Barbell row – 6RM – 65kg
- EZ barbell curls – DC – 32.5kg
Tues: Legs
- Back squat – 6RM – 105kg
- Romanian deadlift – 6RM – 115kg
- Hip thrust – DC – 75kg
Weds: Push
- Dips – 6RM – 40kg
- Dumbbell overhead press – 6RM – 35kg
- Rope triceps extensions – DC – 22.5kg
Thurs: Pull
- Narrow grip chins – 6RM – 42.5kg
- Barbell row – 6RM – 65kg
- EZ barbell curls – DC – 32.5kg
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)
Please subscribe, follow me on Twitter and like my Facebook page.
Tags: Workouts3 Comments
Hey Chris, I like the routine. I’ll be curious to see how you respond to the 6 days per week. I’m currently doing something very similar:
M – full squat, sumo dead, hip thrust
T – bench press, incline press, dip
W – chin, chest supported row, face pull
Th – box squat, deadlift, glute bridge
F – incline, close grip bench, military press
S – seated row, pull up, curl
The 6-days per week schedule is grueling and my sleep/irritability is suffering a bit but I’m not as scared about overtraining as I used to be. I like the 3-lifts per day concept as it allows me to train more frequently because I don’t beat myself up too much. I’m curious to see if you and I end up sticking with the 6-day format or if we realize it’s too much.
Thanks, Bret. I am doing OK so far. But I was previously doing three full body workouts plus a strongman routine every week. These workouts were taking me maybe 1hr20mins to complete. My new 6-day routine workouts only last 35mins.
Also, I think your routine is quite a bit more brutal than mine for a couple of reasons:
- I chin and dip twice per week;
- my overhead work is with dumbbells;
- I am not deadlifting at all – just doing RDLs;
- I am doing an isolation exercise for triceps but you are doing an extra compound;
I would say that your routine has too much “barbell time” for me but I can see how it is therefore quite well-designed for packing on a fair bit of strength and mass if you can withstand it. Best of luck and I look forward to reading your write-up in due course!
I agree. I think that’s the secret to making a 6-day/week program work; get her done within 30-45 minutes. I’ve tried hour long 6-day/week programs (4 or more lifts per day) and it was too much! Looking forward to seeing your progress too.