I’ve done this 6-day split programme for a 4 weeks now and in the last 2 weeks I have made the following significant improvements:
- Increased 6RM elbow flexor pull ups from 35.0kg to 40.0kg
- Increased 6RM dip from 40.0kg to 46.25kg
- Increased DC 20 rep glute bridge from 80kg to 100kg
I’m going to make the following changes for the next 2 week cycle:
- Pistols are back in and back squats are out – I need a few weeks without a bar on my back
- Similarly, good mornings are out and glute-ham raises are in (I always intended rotating between good mornings, RDLs and glute-ham raises every 3 weeks)
- Dinky little elbow flexor pull ups are out and big macho wide grip chins are in – let’s see how much weight can I pull…
- I’ve added in another pull up exercise with high reps to see what happens
- Dips are out and bench is in (fingers crossed for no shoulder pains)
- Glute bridges are out and hip thrusts are back (I always intended just rotating these every 2 weeks)
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
- Pistol – 6RM – 20kg
- Glute-ham raise – 3 sets x 5 reps – blue and pink bands on sling
- Hip thrusts – DC – 80kg
- + 50kg farmer’s walks if it’s nice outside
Sun: Push
- Bench – 6RM – 80kg
- Dumbbell press – 6RM – 37.5kg
- Rope triceps extensions – DC – 25kg
Mon: Pull
- Wide grip chins – 6RM – 45kg
- Wide grip pull ups – 15RM – 7.5kg
- Barbell row – 6RM – 70kg
- Alternating hammer grip dumbbell curls – DC – 35kg
Tues: Legs
- Pistol – 6RM – 20kg
- Glute-ham raise – 3 sets x 5 reps – blue and pink band on sling
- Hip thrusts – DC – 80kg
Weds: Push
- Bench – 6RM – 80kg
- Dumbbell press – 6RM – 37.5kg
- Rope triceps extensions – DC – 25kg
Thurs: Pull
- Wide grip chins – 6RM – 45kg
- Wide grip pull ups – 15RM – 7.5kg
- Barbell row – 6RM – 70kg
- Alternating hammer grip dumbbell curls – DC – 35kg
RECORD OF PERSONAL RECORDS
Max effort 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
Max effort 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 – 40kg
- Bent over rows – 70kg
- Dips – 46.25kg
- Dumbbell press – 35kg
20 REP DC PRs
- Alternating dumbbell hammer curls – 16.25kg (20 reps)
- Reverse EZ bar curls – 35kg (19 reps)
- Hip thrusts – 75kg (19 reps)
- Glute bridges – 100kg (15 reps)
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