I’m maintaining this 6-day split programme for a little while longer (at least one more week!) as I seem to be getting a few results.
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 – 95kg
- + 50kg farmer’s walks if it’s nice outside
Sun: Push
- Dips – 6RM – 45kg
- Dumbbell press – 6RM – 35kg
- Rope triceps extensions – DC – 25kg
Mon: Pull
- Elbow flexor pull ups – 6RM – 37.5kg
- Barbell row – 6RM – 70kg
- EZ barbell curls – DC – 35kg
Tues: Legs
- Back squat – 6RM – 110kg
- Good morning – 3 sets x 5 reps – 110kg
- Glute bridge - DC – 95kg
Weds: Push
- Dips – 6RM – 45kg
- Dumbbell press – 6RM – 35kg
- Rope triceps extensions – DC – 25kg
Thurs: Pull
- Elbow flexor pull ups – 6RM – 37.5kg
- 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
6RM
- Back squat – 110kg
- Close grip chins – 41.25kg
- Elbow flexor chins – 35kg
- Bent over rows – 70kg (5 and a half reps)
- Dips – 45kg (5 and a half reps)
- Dumbbell press – 35kg
20 REP DC PRs
- Alternating dumbbell hammer curls – 16.25kg (20 reps)
- Reverse EZ bar curls – 35kg (17 reps)
- Hip thrusts – 75kg (19 reps)
- Glute bridges – 90kg (15 reps)
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