This is my last week before I go away on holiday for a week. We’re going to do half of the Coast-to-Coast, a 192 mile trail that runs across from the West coast of England (St Bees Head, in the Lake District) to Robin Hood’s Bay, on the East coast, in Yorkshire. We’re doing the Yorkshire half.
When I get back, I’m going into serious muscle-gaining mode for the winter. Baggy jumpers, deadlifts and bright-green coconut and avocado shakes are in!
My short-term specific goals
- 140kg (310lbs) back squat for 3 reps – heading back under the bar!
- 70kg (155lbs) overhead press for 1 rep - starting to press with a bar again!
THE WORKOUT PLAN
Sat: Legs
- Back squat – 6RM – 110kg
- Glute-ham raise – 3 sets x 5 reps – blue band only
- Glute bridges – DC – 105kg
- + 50kg farmer’s walks if it’s nice outside
Sun: Push
- Dips – 6RM – 48.75kg
- Barbell press – 6RM – 50kg
- Reverse skull crushers – DC – bodyweight
Mon: Pull
- Close grip chins – 6RM – 42.5kg
- Wide grip pull ups – 15RM – 7.5kg
- Barbell row – 6RM – 75kg
- Reverse EZ bar curls – DC – 35kg
Tues: Legs
- Back squat – 6RM – 110kg
- Glute-ham raise – 3 sets x 5 reps – blue band only
- Glute bridges – DC – 105kg
Weds: Push
- Dips – 6RM – 48.75kg
- Barbell press – 6RM – 50kg
- Reverse skull crushers – DC – bodyweight
Thurs: Pull
- Close grip chins – 6RM – 42.5kg
- 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 – 42.5kg
- Wide grip chins 45kg
- Elbow flexor chins – 41.25kg
- Bent over rows – 75kg
- Dips – 47.5kg
- Dumbbell press – 45kg
20 REP DC PRs
- Alternating dumbbell hammer curls – 16.25kg (20 reps)
- Reverse EZ bar curls – 35kg (21 reps)
- Hip thrusts – 100kg (20 reps)
- Glute bridges – 100kg (15 reps)
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