• increased my close grip chin 6RM from 38.75kg to 41.25kg
• increased my dip 6RM from 35kg to 40kg
• increased my RDL 3 sets of 5 reps from 110kg to 120kg
• increased my hip thrust 20 rep DC (with 5 second hold) from 70kg to 75kg

Changes I am making

I am going to switch up the following exercises as I feel I am getting a little stale on these movements:

• from close grip chin to elbow flexor pull up
• from RDL to good morning
• from hip thrust to glute bridge

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 – 80kg
• + 50kg farmer’s walks if it’s nice outside

Sun: Push

• Dips – 6RM – 42.5kg
• Dumbbell press – 6RM – 37.5kg
• Rope triceps extensions – DC – 22.5kg

Mon: Pull

• Elbow flexor pull ups – 6RM – 35kg
• Barbell row – 6RM – 70kg
• EZ barbell curls – DC – 35kg

Tues: Legs

• Back squat – 6RM – 110kg
• Good morning – 6RM – 110kg
• Glute bridge - DC – 80kg

Weds: Push

• Dips – 6RM – 42.5kg
• Dumbbell press – 6RM – 37.5kg
• Rope triceps extensions – DC – 22.5kg

Thurs: Pull

• Elbow flexor pull ups – 6RM – 35kg
• 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

Assistance exercises

For 10 sets of 5 on 1 minute:

• Floor press – 64kg
• Barbell row – 74kg
• Glute-ham raise – blue band with half of pink band (using sling)
• Hip thrusts – 66kg
• Dips – 25kg
• Dumbbell row – 40kg
• RDL – 80kg
• Glute bridges – 80kg

DC PRs

• Alternating dumbbell hammer curls – 16.25kg (20 reps)
• Reverse EZ bar curls – 35kg (14 reps) 
• Hip thrusts – 75kg (19 reps)

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 – 105kg
• Romanian deadlift – 6RM – 115kg
• Hip thrust – DC – 75kg
• + farmer’s walks if it’s nice outside

Sun: Push

• Dips – 6RM – 40kg
• Dumbbell overhead press – 6RM – 35kg
• Rope triceps extensions – DC – 22.5kg

Mon: Pull

• Narrow grip chins – 6RM – 42.5kg
• Barbell row – 6RM – 65kg
• EZ barbell curls – DC – 32.5kg

Tues: Legs

• Back squat – 6RM – 105kg
• Romanian deadlift – 6RM – 115kg
• Hip thrust – DC – 75kg

Weds: Push

• Dips – 6RM – 40kg
• Dumbbell overhead press – 6RM – 35kg
• Rope triceps extensions – DC – 22.5kg

Thurs: Pull

• Narrow grip chins – 6RM – 42.5kg
• Barbell row – 6RM – 65kg
• EZ barbell curls – DC – 32.5kg

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 – 100kg

Assistance exercises

For 10 sets of 5 on 1 minute:

• Floor press – 64kg
• Barbell row – 74kg
• Glute-ham raise – blue band with half of pink band (using sling)
• Hip thrusts – 66kg
• Dips – 25kg
• Dumbbell row – 40kg
• RDL – 80kg
• Glute bridges – 80kg

DC PRs

• Alternating dumbbell hammer curls – 16.25kg (20 reps)
• Reverse EZ bar curls – 30kg (20 reps) 
• Hip thrusts – 65kg (17 reps)

I was finding four full body workouts pretty tough before I went on holiday and I’m really not in a fit state to do anything like that now.  I would note, though, that I really liked the quick progress that I made and the fact that I felt like I’d worked really hard every time I went in the gym.

This is me messing around and making a record of it so that if something works then I know what I did.  Please don’t take this workout plan as indicative of what I normally do.  Of course, if I like it then that could all change…

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

This is completely experimental and is just me trying to get something done in the gym without going through the gut-busting effort of squatting or deadlifting every time.  Also, because I will have lost strength, rather than try and compare myself with previous efforts, I’m going to work up to an unusual rep max on each exercise (noted).  I normally spend most of my time doing 3s and 5s so 6s are going to be quite common. 

Sat: Legs

• Back squat – 6RM – 110kg
• Romanian deadlift – 6RM – 110kg
• Hip thrust – DC – 70kg
• + farmer’s walks if it’s nice outside

Sun: Push

• Dips – 6RM – 40kg
• Barbell press – 6RM – 40kg
• Rope triceps extensions – DC – 20kg

Mon: Pull

• Narrow grip chins – 6RM – 40kg
• Barbell row – 6RM – 60kg
• EZ barbell curls – DC – 40kg

Tues: Legs

• Back squat – 6RM – 110kg
• Romanian deadlift – 6RM – 110kg
• Hip thrust – DC – 70kg

Weds: Push

• Dips – 6RM – 40kg
• Barbell press – 6RM – 40kg
• Rope triceps extensions – DC – 20kg

Thurs: Pull

• Narrow grip chins – 6RM – 40kg
• Barbell row – 6RM – 60kg
• EZ barbell curls – DC – 40kg

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 – 100kg

Assistance exercises

For 10 sets of 5 on 1 minute:

• Floor press – 64kg
• Barbell row – 74kg
• Glute-ham raise – blue band with half of pink band (using sling)
• Hip thrusts – 66kg
• Dips – 25kg
• Dumbbell row – 40kg
• RDL – 80kg
• Glute bridges – 80kg

DC PRs

• Alternating dumbbell hammer curls – 16.25kg (20 reps)
• Reverse EZ bar curls – 30kg (20 reps) 
• Hip thrusts – 65kg (17 reps)

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

Saturday

DC experiment:

Sunday

 DC experiment:

Tuesday

 DC experiment:

Thursday

 DC experiment:

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 – 100kg

Assistance exercises

For 10 sets of 5 on 1 minute:

• Floor press – 64kg
• Barbell row – 74kg
• Glute-ham raise – blue band with half of pink band (using sling)
• Hip thrusts – 66kg
• Dips – 25kg
• Dumbbell row – 40kg
• RDL – 80kg
• Glute bridges – 80kg

DC PRs

• Alternating dumbbell hammer curls – 16.25kg (20 reps)
• Reverse EZ bar curls – 30kg (20 reps) 
• Hip thrusts – 65kg (17 reps)

The changes to my last couple of weeks programming are minor:

• I was squatting three times a week but I am going to reduce that to twice so that I can start deadlifting again.  I tried to include deadlifting as well as squatting three times and I burned out really, really quickly.  Lesson learned.
• For the deadlift programme, I am going to try Hepburn’s B programme as described by Mike Mahler.
• I was also doing the same pushing and pulling movements three times a week and I wasn’t getting the progression I wanted.  So I am going to alternate horizontal and vertical pushing and pulling and see how that works.  I’ll rotate bench (once my left shoulder permits) and dips, dumbbell and barbell overhead press, various types of pull ups and chins, and T-bar and barbell rows.  As an aside, I won’t do 3 x 5 reps if the vertical pull is one-arm chins because that would fry my elbows.  I would do 10 x 2 reps or 3 x 3 reps. 

My goals

• 140kg (310lbs) back squat for 3 reps – currently at c. 126kg (280lbs)
• 70kg (155lbs) overhead press for 1 rep - currently working on core stability and rehabbing left shoulder

THE WORKOUT PLAN

Saturday

DC experiment:

Sunday

 DC experiment:

Tuesday

 DC experiment:

Thursday

 DC experiment: