I’m maintaining this 6-day split programme for a little while longer (at least two more weeks!) as I seem to be getting a few results. Amongst other things, I have in the space of two weeks:
- increased my close grip chin 6RM from 38.75kg to 41.25kg
- increased my dip 6RM from 35kg to 40kg
- increased my RDL 3 sets of 5 reps from 110kg to 120kg
- increased my hip thrust 20 rep DC (with 5 second hold) from 70kg to 75kg
Changes I am making
I am going to switch up the following exercises as I feel I am getting a little stale on these movements:
- from close grip chin to elbow flexor pull up
- from RDL to good morning
- from hip thrust to glute bridge
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 – 110kg
- Good morning – 3 sets x 5 reps – 110kg
- Glute bridge – DC – 80kg
- + 50kg farmer’s walks if it’s nice outside
Sun: Push
- Dips – 6RM – 42.5kg
- Dumbbell press – 6RM – 37.5kg
- Rope triceps extensions – DC – 22.5kg
Mon: Pull
- Elbow flexor pull ups – 6RM – 35kg
- Barbell row – 6RM – 70kg
- EZ barbell curls – DC – 35kg
Tues: Legs
- Back squat – 6RM – 110kg
- Good morning – 6RM – 110kg
- Glute bridge - DC – 80kg
Weds: Push
- Dips – 6RM – 42.5kg
- Dumbbell press – 6RM – 37.5kg
- Rope triceps extensions – DC – 22.5kg
Thurs: Pull
- Elbow flexor pull ups – 6RM – 35kg
- Barbell row – 6RM – 70kg
- EZ barbell curls – DC – 35kg
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 – 120kg
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 – 35kg (14 reps)
- Hip thrusts – 75kg (19 reps)
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