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)

• Geoff Neupert has written a great post about what really matters when it comes to movement: focus on getting the correct movement at the hip and shoulder joints.  He makes the point that mastering the basics is what makes elite athletes.  That sexy new training technique isn’t going to do it. 
• Eric Cressey has written a very personal post about the history of Cressey Performance, what makes it tick and why he did it his way… Seriously, it’s a great read and a marvellous insight into one of our generations great strength coaches.
• Mike Robertson has put some serious time in behind his camera and done a full photoshoot of the individual steps in a Turkish Get Up.  All the way up and all the way down.  Thanks, Mike.  This will go into my resources to return to from time to time.
• Many of you will have picked up on one of my few remaining diet vices, the daily coffee dose.  I often post snippets here and there about recent research that I see on various healthy-eating blogs.  However, I’ve never seen the definitive guide to what caffeine actually does to your brain, chemically speaking.  Fortunately, Lifehacker has the full details. 
• Carson Boddicker weighs in on the subject of corrective exercise.  Do we call it corrective exercise?  Many strength coaches and personal trainers are uncomfortable with the idea of correcting something as this implies that a diagnosis has been made of a problem and that this encroaches on the medically trained professions.
• Another post from Carson is an interview with Mark Young.  In this interview, Mark explains why he gets wound up about fitness products being launched that focus on different types of “metabolic training” and which are aimed at producing weight loss, when actually diet is the overriding factor involved in losing weight.
• If you’re looking for a little inspiration to keep going paleo, try reading this little speech by Modern Paleo.  It should get you up and running again.
• Gym Junkies writes about his favourite books for fitness, health, nutrition and life.  I guess you’ll have read most of them but there may be a wild card lurking in there somewhere that surprises you. 
• Apparently, sitting for extended periods of time is bad for you.  The damage is not reversed by exercise.  You simply have to spend less time sitting.  And yes, that means your job is actually killing you.  No joke.
• Don’t miss Bret’s random stuff post this week.  I really enjoy reading Bret’s work.  He has a perspective that I relate to quite easily.  I get the impression that we have had some similar real-world training experiences and like me he doesn’t buy into some of the fluff that’s out there.  This week, he gives us a couple of things about knowledge, including a BS-detector, the concept of a framework in which knowledge sits and a quote from the German philosopher, Arthur Schopenhauer, who stated that: “All truth passes through three stages. First it is ridiculed.  Second it is violently opposed.  Third it is accepted as being self-evident.”   Way to go, Bret.  Philosophy and strength training!
• Dan Cosgrove at Hapless Lad talks male hair issues.  If you’re like me (and him, apparently) and have thinning hair on top, then he suggests that you check out the headblade.  It looks rather frighteningly like a miniture earth-mover and I’ve yet to see them here in the UK but I’ll keep looking…
• Aaron Schwenzfeier explains why he rides his bike to work.  I wish I could do the same but there is a motorway in the way…
• And this is the best thing I’ve seen on YouTube for a while.  I like how the cameraman is more interested in the subway audience’s reactions that the action unfolding (which we can all quote anyway).

www.youtube.com/watch?v=J5gCeWEGiQI

• At Darwin’s Table discusses the joys of swimming for an Aquatic Ape.  I must confess, as a former competitive swimmer, it did make me a little nostalgic.
• Jane Be Nimble has done a great little post on the reason that many of us train so hard: preparation for old age.  I have to admit it makes me fume when people make the assumption that because someone is old they can’t do anything physical.  I hate it when people write their own abilities off “because they’re too old” and I hate the prejudice.  I don’t believe that old equals infirm and I think it is one of the biggest myths pervading today’s society, along with the idea that seeded bread is a health food.
• The BBC has reported that a new EU health food claims law has begun to take effect.  The regulation requires health food companies to provide evidence to support the claims made on the labels of their products.  According to the BBC, claims have already been rejected and these include well-known and popular mainstream remedies such as: “apple cider vinegar can improve bowel movement”, “green tea is good for blood pressure, cholesterol levels, bones, teeth and eyesight and works as an antioxidant”, “cranberry juice can reduce the risk of urinary tract infection in women”, and “glucosamine can reduce the risk of osteoarthritis”.  I can’t wait for them to tackle the sports supplement industry…
• Boris at SquatRX has done an interesting post about dumbbell pullovers.  I could never get these to work so I just concentrated on getting really, really good at weighted pull-ups.  Having read this article, I may revisit them.
• On Boddicker Performance, Dr. Perry Nickelston does a guest post and shares a little bit about how the FMS (Functional Movement Screen) paradigm devised by Gray Cook fits into his program.  For those of you who haven’t got into it, the FMS consists of seven movements; Deep Squat, Hurdle Step, In-line lunge, Shoulder Mobility, Active Straight Leg Raise, Trunk Stability Push-up and Rotary Stability.  There is a scoring system out of a possible 21 point perfect screen.
• I was interested to read Charlie Weingroff about the use of the cobra pose in increasing mobility for certain populations without compromising stability.  Charlie has since done a short Q&A on the cobra pose about sets and reps and notes a few other suitable exercises for similar populations.
• I did my own brief review of the recently released Predators film on Twitter but I was amused to read this horrified review by Melissa Lafsky and this slightly less horrified and more detailed review by Abe Sauer.  In short, if you go, don’t take any expectations along with you.
• Eric Cressey has been through his archives and sifted out a couple of great little articles for us to revisit.  Worth a look if you’re on the corrective exercise bandwagon…
• For those of you interested in creature features, I was amused to see this grumpy-looking cat ancestor.
• And for inspiration, here is Donnie Thompson’s record breaking squat:

www.youtube.com/watch?v=setW2573OdM

• Caster Semenya has been cleared to compete as a woman, say the Science of Sport, and it’s been corroborated by the BBC, so I guess that means it must be true.
• Gray Cook needs no introduction.  Gray has written a three-part discussion about the joint-by-joint approach to assessing mobility and stability and he’s released it on Dave Draper’s site in advance of his new book, the catchily-named ”Movement: Functional Movement Systems—Screening, Assessment and Corrective Strategies” coming out later this month.  See part one and part two and eagerly await part three…
• I went digging through T-Nation this week looking for a stretch to help work on my left shoulder.  I have been working hard on removing the knots that have tightened up the shoulder capsule, particularly around the back, for some time.  I have only recently started hammering away at the other half of the problem, however, which is a tight pec minor.  I can actually move the knots around with my finger, it’s really gross to watch… Anyway, I have found that a nice stretch after a rolling session is just what the doctor ordered (or it would be if the doctor knew what they were talking about) and I knew there was a great article on T-Nation about it so I dug it out and here it is.
• I was very honoured that Dorian Yates (or his marketing team, at least) decided to follow me on Twitter recently so I decided that the least I could do was to link to him.  This little discussion of Dorian’s back training programme made for some interesting reading.  I like the way he still used pull ups despite weighing about as much as a small military vehicle.
• I’ve been thinking about getting some Vibrams (late-adopted that I am) but I saw this article, reviewing them, and I thought again.  It seems like there are other players looking to enter the market, which can only be a good thing, looking at the price of the damn things…
• As all bloggers know, there is only one thing better than blogging about yourself and that’s when other people blog about you.  Since I get an honourable mention Anna’s delicious recipe for carrot roulade with egg and watercress filling, I felt honour-bound to share it with you all.
• Read about Leangains versus the 30 year-old crisis.  Like Josh Hanagarne, I am two years past the 30 year-old crisis so I had mixed emotions reading this post.  Great results, though.  Martin clearly has a wealth of knowledge.
• I am not sure what to make of this remarkable set of pictures.  I haven’t had a wildlife picture for a while, so hopefully this will go some way to redressing that balance.  I guess a leopard can change its spots…
• I’ve seen this video popping up on a few sites, which is one of the reasons I haven’t put it on mine, but if you’re interested in strongman, you should definitely check out this video of Brian Shaw talking about strongman lifts.
• The Tight Tan Slacks of Dezso Ban is shifting back up a gear and we’re starting to see more of the old-time great articles coming through again.  This one, in praise of heavy squatting, by Earle Liedermann is a great example of what we’ve been missing.
• I spotted a couple of recipes this week coming through on the blog and obviously, I routed them past Anna to see what she thought.  I’ve yet to hear back but in the meantime, I thought this recipe for almond flour banana bread looked interesting.  As did this mediterranean stew…
• And it doesn’t take much to wind me up about the evil that is sugar.  Check out this great post on the subject here.
• Bret Contreras has done some great posts recently and everyone is praising his random thoughts, which are more like random mini-articles.  To be honest, there is more content in each one of Bret’s random thoughts than in many bloggers’ individual posts and he gives fourteen (fourteen!) thoughts this time.  I particularly liked number eight on this list, where Bret talks about “getting over the suck factor”.  Bret says: “don’t give up on a new exercise or method right away. Give yourself enough time to get over the suck-factor so your nervous, muscular, and metabolic systems can adapt and allow you to reap benefits.” 
• And Rich Williams presses two Inch (173lb) dumbbells:

www.youtube.com/watch?v=3rrcFdoQj60

• Tony and Bret Contreras have engaged in a mutual back-slapping session about how awesome they both are interviewed each other on their blogs recently (sorry, I just can’t resist the whole strike-through thing when talking about Tony).  You can read Bret’s interview of Tony here and Tony’s interview of Bret here (parts one and two).  As you might expect from these two, it’s all very breezy, fun and informative material.
• Jerry Brainium at IronManMagazine has written about Mike Mentzer’s techniques for training abdominals.  Mike viewed them apparently as any other muscle, to be trained infrequently and with heavy weight.  As I’m sure you are aware, most people train them in different ways, either by using a high reps and frequent approach or by using static holds for stability.  I must admit that I am a little confused about ab training.  I think there is probably quite a lot going on that I don’t understand.  There seems to be a difference in ab strength and core stability, which I can’t quite get my head around completely.  Anyway.  It’s a good read.     
• Sleeping really bothers me.  Not in the sleep apnea sense, you understand.  I probably resemble a powerlifter’s breakfast more than a real powerlifter (especially at the moment, given that I didn’t eat for five days last week).  No, sleeping bothers me because I spend time during the day sorting out my knots and posture using soft tissue work and then when I wake up again they have crunched back into a mess.  Mark Sisson has done a very interesting post on how to sleep properly.  I would add, though, that if Mark thinks that his pet doesn’t move around from time to time, he needs to spend more time looking.  My (adopted) cat, Jake, twists and turns as much as I do, for sure.
• Josh Hanagarne has launched a new blog, a strength blog called Strength Rules.  What’s more, he has graciously used a guest post written by yours truly to launch it with.  Please go and read about the future of fitness…
• Craig Pfisterer has done another strongman competition, the Cradle of Iron II Strongman Show.  He won this one and he’s done a great write up and video to boot.
• Aaron Friday has written about how impatient he is in his ususal inimitable style.  Just for the record, Aaron, I’m only 32 and you could have been describing me (apart from the ability to shoot, obviously).
• If you read my blog then I’m going to assume that you’re probably on the brighter side.  After all, it must take quite a bit of brain power to navigate some of my sentences.  That being said, note well what Kottke has to say about why intelligent people fail.  Too lazy to check out the link to see why?  Well, there’s your answer right there. 
• Read this amazing post at Methusaleh’s Pay Now Live Later site about the new craze that is sweeping the celebrity diet scene (making sure to read all the way to the end).  Be amazed, be astounded.  Be amused.
• This eye-catching advert for a second-hand Giant bicycle sale made me chuckle.  I had never thought of it quite like divorce before…

If you’re a long-standing reader, you’ll know that I have an (adopted) cat, called Jake.  Jake is a huge and quite shirty orange tom with a tendency to rip holes in things.  Watching this video made me think that if Jake had been the one in the box, there would have been blood everywhere…

www.youtube.com/watch?v=v71Dtj2W7pw

And as I am a big fan of David Belle, here is a video of his that popped up on Mashable recently with a great soundtrack…

www.youtube.com/watch?v=huv2sTalt7o