It’s still working so I’m still doing it… In fact, my PRs are going up so fast I keep forgetting to update the list at the bottom of this post. I have never improved this quickly before 
My short-term specific goals
- 140kg (310lbs) back squat for 3 reps – currently at c. 126kg (280lbs) and having two weeks single leg work to keep me well-balanced
- 70kg (155lbs) overhead press for 1 rep - currently working on core stability and rehabbing left shoulder with neutral grip dumbbell presses
A couple of changes
- Weighted chins for weighted close-grip chins
THE WORKOUT PLAN
Sat: Legs
- Pistol – 6RM – 27.5kg
- Glute-ham raise – 3 sets x 5 reps – blue band only
- Hip thrusts – DC – 95kg
- + 50kg farmer’s walks if it’s nice outside
Sun: Push
- Dips – 6RM – 45kg
- Dumbbell press – 6RM – 45kg
- Rope triceps extensions – DC – 32.5kg
Mon: Pull
- Close grip chins – 6RM – 40kg
- Wide grip pull ups – 15RM – 7.5kg
- Barbell row – 6RM – 75kg
- Reverse EZ bar curls – DC – 35kg
Tues: Legs
- Pistol – 6RM – 27.5kg
- Glute-ham raise – 3 sets x 5 reps – blue band only
- Hip thrusts – DC – 95kg
Weds: Push
- Dips – 6RM – 45kg
- Dumbbell press – 6RM – 45kg
- Rope triceps extensions – DC – 32.5kg
Thurs: Pull
- Close grip chins – 6RM – 40kg
- Wide grip pull ups – 15RM – 7.5kg
- Barbell row – 6RM – 75kg
- Reverse EZ bar 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
- Wide grip chins 45kg
- Elbow flexor chins – 41.25kg
- Bent over rows – 70kg
- Dips – 46.25kg
- Dumbbell press – 42.5kg
20 REP DC PRs
- Alternating dumbbell hammer curls – 16.25kg (20 reps)
- Reverse EZ bar curls – 35kg (19 reps)
- Hip thrusts – 90kg (20 reps)
- Glute bridges – 100kg (15 reps)
I write a post every day so don’t forget to subscribe or you’ll miss out
