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[QUOTE=Filmbuff81;1639579823]If you feel your arms are lagging just throw Curls in 3x a week.
Won’t be lagging after months of that.
You have lots of pressing so I’d imagine triceps are pretty set with your setup.
But some extra curling won’t negatively impact you.[/QUOTE]
I've been thinking about adding in some hammer curls. TBH I think my smaller arms are partly due to my fat distribution - even when I've had a belly my arms have stayed lean. Right now I'm 14-15% body fat and my delts are very striated when flexing. Biceps are pretty even, but my left triceps is noticeably smaller than my right.
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Are you left or right handed?
Hammer curls would be worthwhile.
single arm tricep extensions would help the tricep out. Work the smaller one first and just match the reps with the bigger one.
Doing some incline or preacher curls would be beneficial for arms to hit the bicep in a lengthened position.
Or you could do incline hammer curls if you just wanna do 1 extra variation.
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[QUOTE=Filmbuff81;1639585083]Are you left or right handed?
Hammer curls would be worthwhile.
single arm tricep extensions would help the tricep out. Work the smaller one first and just match the reps with the bigger one.
Doing some incline or preacher curls would be beneficial for arms to hit the bicep in a lengthened position.
Or you could do incline hammer curls if you just wanna do 1 extra variation.[/QUOTE]
I'm right handed. I've noticed when doing triceps extensions and skullcrushers that my right elbow clicks and hurts, never the left. I started close grip benching late last year and noticed it has grown my triceps like nothing else - one of my favourite exercises, and I seem to be just as strong with it as a wide grip bench (though I haven't tested it in lower reps).
I train in my home gym, so no preacher curl setup.
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I use my incline bench for single arm DB preacher curls.
Just prop it at a fairly high angle and lean over while standing and it’s just as effective.
And since you’re right handed it’s not surprising your left is smaller.
That’s just a fact of life. My left arm is smaller than my right but it’s probably only noticeable to you.
Same deal with most bodybuilders.
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[QUOTE=Filmbuff81;1639657553]I use my incline bench for single arm DB preacher curls.
Just prop it at a fairly high angle and lean over while standing and it’s just as effective.
And since you’re right handed it’s not surprising your left is smaller.
That’s just a fact of life. My left arm is smaller than my right but it’s probably only noticeable to you.
Same deal with most bodybuilders.[/QUOTE]
Yep, I'm not fazed by it, doubt anyone has noticed and don't particularly care if they have!
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Meso 3
Week 3 - Day 4 (didn't take note of when I started)
Did this workout on Sunday morning, rather than the usual Thursday morning. No softball yesterday, but I did a 5km 'fun run' instead (kept to an easy pace and finished in just over 25 minutes). Glutes are still quite sore, so skipped the deadlift.
Deadlift - skipped
Front Squat (2.5 min rests between sets)
6 x 62.5kg @ RPE 7.5
6 x 62.5kg @ RPE 8
6 x 62.5kg @ RPE 8.5
So much easier than it would have been after three sets of deadlifting.
Close Grip Bench (2 min rest between sets)
8 x 52.5kg @ RPE 7
8 x 52.5kg @ RPE 8
8 x 52.5kg @ RPE 8.5
Sets of 6 with 55kg next week.
Dumbbell Row (superset with calf raises, 1 min between)
12 x 26.75kg
12 x 26.75kg
12 x 26.75kg
Boom! Up to 28kg next week.
Dumbbell Calf Raise (superset with DB rows)
22 x 33kg
22 x 33kg
21 x 33kg
Added a rep to each set.
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Meso 3
Week 4 - Day 1 (54 mins)
Doing my Day 2 workout first this week because I did front squats yesterday. Average weight was up 100g to 76.4kg (168.5lb) last week.
Bench Press (2.5 mins rest between sets)
3 x 65kg @ RPE 8.5
3 x 65kg @ RPE 9
2 x 65kg @ RPE 9.5
3 x 60kg @ RPE 7
First two sets felt good, but my form was off in the third. Deload next week, then I'll try another run from 57.5kg to 65kg in the next Meso.
Bent-over Row (2.5 mins rest between sets)
2 x 70kg @ RPE 9.5
4 x 65kg @ RPE 7.5
4 x 65kg @ RPE 8
4 x 65kg @ RPE 8.5
Immediately felt too heavy. I only did one warm up with 50kg, which was a mistake, in hindsight.
Romanian Deadlift (2 min rest between sets)
6 x 62.5kg
6 x 62.5kg
Was hoping to up the weight, but my hamstrings still felt too sore to train properly, so I stuck with the deload weight, reps and sets. Second set felt better than the first, so hopefully I'll be back to training this lift properly after the deload.
Skullcrushers (superset with lateral raise, 1 min rest)
15 x 22.5kg
15 x 22.5kg
15 x 22.5kg
Up to 25kg next week. Not sure why I was so much stronger with these today.
Lateral Raise (superset with skullcrushers)
15 x 6.75kg
15 x 6.75kg
15 x 6.75kg
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Considering how beat up your glutes and hamstrings get, maybe you need to drop the frequency down a bit or the total sets.
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[QUOTE=Filmbuff81;1639784143]Considering how beat up your glutes and hamstrings get, maybe you need to drop the frequency down a bit or the total sets.[/QUOTE]
My glutes were always a little sore on this program, but my hams weren't and it didn't affect my training until:
1. I took a 6-day holiday, then returned to normal training and 3 sets of RDLs at around RPE 7 gave me a week of DOMS (learnt the hard way that I need a deload week after a holiday to ease back into training).
2. Softball started and my posterior chain gets beaten up from sprinting on a weekly basis.
I have another softball-free weekend coming up, followed by a deload week - I'm hoping my glutes and hams will be recovered by then. I'm thinking of just removing the deadlift from the program until softball season is over.
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Meso 3
Week 4 - Day 2 (58 minutes)
Doing the Day 1 workout on Day 2 for aforementioned reasons.
High Bar Squat (3 min rest between sets)
3 x 77.5kg @ RPE 8.5
3 x 77.5kg @ RPE 9
3 x 77.5kg @ RPE 9.5
3 x 70kg @ RPE 7
Second time ever squatting more than bodyweight. I felt in my 'soul' that I couldn't complete the last set safely without reducing the weight.
Push Ups (superset with pull ups - 2 min rests)
20 x Bodyweight (76.4kg)
18 x bodyweight
16 x bodyweight
Added one rep to last week's performance.
Pull Ups (superset with push ups - 2 min rests)
7 x bodyweight (76.4kg)
7 x bodyweight
7 x bodyweight
Added one rep to last week's performance.
Calf Raise (superset with curls - 1 min rests)
15 x 45.5kg
15 x 45.5kg
14 x 45.5kg
Added two reps to last week's performance.
Barbell Curls (superset with calf raise)
9 x 25kg
9 x 25kg
9 x 25kg
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Meso 3
Week 4 - Day 3
I've had a pretty bad cold and took a three day break from training prior to this workout. Glutes and hams are feeling mostly recovered, but I'm playing it safe and skipping the deadlift again. Next meso I'm going to add in hammer curls and remove the deadlift. I do this somewhat reluctantly because I enjoy deadlifting, but I don't think it's compatible with softball season. No softball game this weekend either and I have a deload next week so I'll hopefully be fully recovered soon.
Deadlift - skipped
Front Squat (2.5 min rests between sets)
5 x 65kg @ RPE 8
5 x 65kg @ RPE 8.5
5 x 65kg @ RPE 9.5
Equalled my PR for this lift.
Close Grip Bench (2 min rest between sets)
6 x 55kg @ RPE 8
6 x 55kg @ RPE 7.5
6 x 55kg @ RPE 8.5
I seriously seem to be just as strong with these as a wide/normal grip bench.
Dumbbell Row (superset with calf raises, 1 min between)
9 x 28kg
9 x 28kg
9 x 28kg
Need to work up to 3 sets of 12 to up the weight again.
Dumbbell Calf Raise (superset with DB rows)
23 x 33kg
23 x 33kg
21 x 33kg
Added a rep to the first two sets.
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You could always experiment with like speed pulls and stuff for a bit if it still becomes tough to recover.
Solid work as always
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Meso 3
Week 4 - Day 4
Anyone else having trouble using the forums on their mobile device? I keep getting a 'Bad Request' message when I just try to access them, but everything is fine on my laptop. I have a deload scheduled for next week and will be going ahead with it, although I'm definitely not feeling systemically fatigued - probably because I haven't been deadlifting.
Chin Ups (2.5 mins rest between sets)
6 x bodyweight (76.4kg) + 10kg @ RPE 8
6 x bodyweight + 10kg @ RPE 9
6 x bodyweight + 10kg @ RPE 9.5
5 x bodyweight + 10kg @ RPE 10
I'll be starting the next meso with the same added weight as this one, seeing as I wasn't able to get the required reps. Seeing as I'm bulking I'm not too concerned about slow progression with this lift - the overall weight lifted is increasing anyway.
Overhead Press (2.5 mins rest between sets)
3 x 37.5kg @ RPE 9.5
5 x 35kg @ RPE 9.5
5 x 32.5kg @ RPE 9
5 x 32.5kg @ RPE 9.5
I'm not sure why I'm so far off my peak performance with this lift (I've done sets of 6 with 40kg in the past but can't get close to that at present), but I'm definitely starting out fatigued after 4 sets of chin ups.
Lying Banded Leg Curls (1 min rest between sets)
17 x medium band
17 x medium band
15 x medium band
Added two reps to last week's performance.
Dumbbell Step Ups (2 min rest between sets)
10 x 21.75kg (per hand)
10 x 21.75kg (per hand)
10 x 21.75kg (per hand)
Despite using Versa Gripps, my grip (and forearms for some reason) are the closest thing to failing. Not ideal.
Dumbbell Flys (1.5 min rests between sets)
15 x 8kg (per hand)
15 x 8kg (per hand)
15 x 8kg (per hand)
Increasing the weight to 9.25kg at the start of the next meso.
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Every so often mobile messes up for me. Not sure what the deal is.
Normally happens when I try to quote people so I’ve given up lol.
You may not feel systemically fatigued, but you probably are and could be a reason for some slight performance decrement here and there.
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Meso 3
Deload Week - Day 1 (28 minutes)
I was sick with a cold for much of last week, and lost weight - weekly average was 75.5kg (166.5lb) - most of which can probably be attributed to dehydration.
High Bar Squat (2 min rest between sets)
3 x 70kg
3 x 70kg
Push Ups (superset with pull ups - 90 second rests)
15 x bodyweight (75.5kg)
15 x bodyweight
Pull Ups (superset with push ups)
6 x bodyweight (75.5kg)
6 x bodyweight
Calf Raise (superset with curls)
12 x 45.5kg
12 x 43kg
Forgot to put my weighted backpack on for the last set - no harm done.
Barbell Curls (superset with calf raise)
8 x 22.5kg
8 x 22.5kg
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Nice job.
Being sick would definitely explain the OHP performance dip.
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Meso 3
Deload Week - Day 2 (31 mins)
Bench Press (2 mins rest between sets)
3 x 57.5kg
3 x 57.5kg
Bent-over Row (2 mins rest between sets)
4 x 62.5kg
4 x 62.5kg
Looking forward to training this lift in a higher rep range next meso.
Romanian Deadlift (2 min rest between sets)
6 x 65kg
6 x 65kg
Still a bit wary of pushing myself with this lift. The load feels very sub maximal, RPE is low, but it also feels like I'm doing a lot of muscle damage. SMH.
Skullcrushers (superset with lateral raise, 1 min rest)
12 x 22.5kg
12 x 22.5kg
Lateral Raise (superset with skullcrushers)
15 x 6.75kg
15 x 6.75kg
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Meso 3
Deload Week - Day 3 (25 mins)
Light weight baby!
Deadlift - skipped
Front Squat (2 min rests between sets)
5 x 57.5kg
5 x 57.5kg
Close Grip Bench (90 second rest between sets)
6 x 47.5kg
6 x 47.5kg
Dumbbell Row (superset with calf raises, 1 min between)
8 x 28kg
8 x 28kg
Dumbbell Calf Raise (superset with DB rows)
20 x 33kg
20 x 33kg
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Meso 3
Deload Week - Day 4 (26 mins)
Chin Ups (2 mins rest between sets)
6 x bodyweight (75.5kg) + 2.5kg
6 x bodyweight + 2.5kg
Overhead Press (2 mins rest between sets)
5 x 30kg
5 x 30kg
Lying Banded Leg Curls (1 min rest between sets)
15 x medium band
15 x medium band
Dumbbell Step Ups (2 min rest between sets)
6 x 21.75kg (per hand)
6 x 21.75kg (per hand)
I definitely want to change this lift for the next Meso. Possibly to lunges. I'd love to do a leg press, but don't have a machine. Open to any suggestions for single leg, quad dominant movements.
Dumbbell Flys (1 min rests between sets)
12 x 8kg (per hand)
12 x 8kg (per hand)
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Meso 4
Week 1 - Day 1
Evening workout after having a poor night's sleep. I'm generally a bit stronger in the morning. Average weight last week was 76kg (167.6lb). Up 2kg (4.4lb) in 11 weeks since the start of the bulk.
High Bar Squat (3 min rest between sets)
6 x 72.5kg @ RPE 9.5
6 x 72.5kg @ RPE 9.5
6 x 65kg @ RPE 8.5
6 x 65kg @ RPE 9
First two sets were so hard I needed to take 10% Off for the next two. I'll try sets of 5 with 75kg next week, maybe I'll be stronger in the morning.
Push Ups (superset with pull ups - 2 min rests)
20 x Bodyweight (76.0kg)
18 x bodyweight
16 x bodyweight
Matched my reps from the end of the last meso.
Pull Ups (superset with push ups - 2 min rests)
7 x bodyweight (76.0kg)
7 x bodyweight
6 x bodyweight
One rep less than I got at the end of the last meso. Worth noting that I was probably about a kilo heavier due to this workout being in the evening.
Calf Raise (superset with curls - 1 min rests)
15 x 45.5kg
15 x 45.5kg
15 x 45.5kg
Up to 48kg next week.
Barbell Curls (superset with calf raise)
10 x 25kg
9 x 25kg
8 x 25kg
Matched my reps from the end of the last meso.
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Meso 4
Week 1 - Day 2 (54 mins)
Off to a bad start - no coffee this morning! Not sure how much that affected by performance, but it certainly didn't help.
Bench Press (2.5 mins rest between sets)
6 x 57.5kg @ RPE 8.5
6 x 57.5kg @ RPE 9
6 x 57.5kg @ RPE 9.5
6 x 57.5kg @ RPE 9.5
This was a struggle.
Bent-over Row (2 mins rest between sets)
10 x 55kg @ RPE 7.5
10 x 55kg @ RPE 8.5
10 x 55kg @ RPE 9
10 x 55kg @ RPE 9
The higher reps felt good, although I possibly should have started with a lighter weight, as my form got shaky in the last two sets. Will stick with the same weight for sets of 9 next week. Hamstrings and glutes are still sore getting into position, though - they took a beating at softball four days ago and aren't fully recovered. A chest-supported row would be nice, but I don't have the equipment for it.
Leg Curl (1 min rest between sets)
18 x Medium band
18 x Medium band
16 x Medium band
Added 3 reps to my performance at the end of the last meso.
Skullcrushers (superset with lateral raise, 1 min rest)
12 x 25kg
12 x 25kg
12 x 25kg
Lateral Raise (superset with skullcrushers)
18 x 6.75kg
17 x 6.75kg
16 x 6.75kg
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Meso 4
Week 1 - Day 3 (54 mins)
Deadlifts are gone and the hammer curl is in.
Overhead Press (2.5 min rest between sets)
8 x 30kg @ RPE 7.5
8 x 30kg @ RPE 7.5
8 x 30kg @ RPE 8.5
8 x 30kg @ RPE 9
Significantly improved performance compared to the first week of the last meso, where I failed in the 4th set. How much is due to being stronger and how much is due to putting this lift first in the workout, I don't know.
Front Squat (2.5 min rest between sets)
8 x 60kg @ RPE 7.5
8 x 60kg @ RPE 7.5
8 x 60kg @ RPE 9
Despite being one of my least favourite exercises, this has been progressing nicely.
Dumbbell Row (2 min rest between sets)
10 x 28kg
10 x 28kg
9 x 28kg
Added a rep to the first two sets.
Hammer Curl (superset with calf raises, 30-60 secs between)
15 x 10.5kg
15 x 10.5kg
15 x 10.5kg
Up to 11.75kg dumbbells next week
Dumbbell Calf Raise (superset with hammer curl)
23 x 33kg
23 x 33kg
22 x 33kg
Added a rep to the third set.
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Meso 4
Week 1 - Day 4 (56 mins)
I recently had a look back at this log to see how much the program has chaned since starting at the beginning of March. A lot of changes have been made, but they've all been for good reasons. Direct quad work is down to 7 sets a week - probably enough to slowly grow while bulking, but I'll have to wait and see. Glute work is down out of necessity, but they get plenty enough volume. I'm now in the funny situation where my waist size is still a 'small', but I will soon need extra large underwear because my glutes have grown so much.
Chin Ups (2.5-3 mins rest between sets)
9 x bodyweight (76kg) + 2.5kg @ RPE 6.5
9 x bodyweight + 2.5kg @ RPE 7.5
9 x bodyweight + 2.5kg @ RPE 9
9 x bodyweight + 2.5kg @ RPE 10
I really do accrue a lot of set-to-set fatigue with this lift. Performance was better than at the start of the last meso with the same weight.
Romanian Deadlifts (2 mins rest between sets)
10 x 67.5kg @ RPE ~6
9 x 67.5kg @ RPE 7.5
8 x 67.5kg @ RPE 7
Accidentally performed an extra rep of the first set, so I subtracted one from the last. Not hard but I'm expecting a lot of soreness in the next few days.
Close Grip Bench (2 min rest between sets)
12 x 50kg @ RPE 7.5
12 x 50kg @ RPE 9.5
12 x 45kg @ RPE 9.5
Will attempt sets of 10 with 52.5kg next week.
Dumbbell Flys (superset with neck extensions, 1 min between sets)
12 x 9.25kg (per hand)
12 x 9.25kg (per hand)
12 x 9.25kg (per hand)
Could have squeezed out a few more but played it safe.
Neck Extensions (superset with flys)
15 x 5kg
15 x 5kg
15 x 5kg
Put these back in place of the single leg exercise.
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Meso 4
Week 2 - Day 1
Average weight last week was 76.25kg (168.1lb). We got a puppy recently, so now I have something else disturbing my sleep. I skipped this workout on Monday morning after a poor night's sleep and was too tired to do it on Monday evening (the prospect of heavy squats in particular). After another night of disturbed sleep, I opted to do this workout in two sessions - the first two exercises in the morning, then the remaining three in the evening.
High Bar Squat (3 min rest between sets)
5 x 75kg @ RPE 7.5
5 x 75kg @ RPE 8.5
5 x 75kg @ RPE 8.5
4 x 75kg @ RPE 9.5
Felt much stronger than last week, probably because I did them in the morning this time. Failed the final set, so I'll be doing sets of 4 with 67.5kg next week.
Push Ups (2.5 min rests)
20 x Bodyweight (76.25kg)
18 x bodyweight
13 x bodyweight
Lost three reps on the final set compared to last week.
Pull Ups (2.5 min rests)
7 x bodyweight (76.25kg)
6 x bodyweight
6 x bodyweight
One rep less than last week, two less than the end of the last meso, but this was done in the evening after a big meal.
Calf Raise (superset with curls - 1 min rests)
14 x 48kg
14 x 48kg
13 x 48kg
Barbell Curls (superset with calf raise)
10 x 25kg
10 x 25kg
9 x 25kg
Added one rep to last week's performance.
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Meso 4
Week 2 - Day 2 (50 mins)
Back on morning workouts - much better!
Bench Press (2.5 mins rest between sets)
5 x 60kg @ RPE 8.5
5 x 60kg @ RPE 8.5
5 x 60kg @ RPE 9
5 x 60kg @ RPE 10
Felt heavy and near my limit, last rep of the last set was SLOOOOW.
Bent-over Row (2 mins rest between sets)
9 x 55kg @ RPE ~6
9 x 55kg @ RPE 7
9 x 55kg @ RPE 8
9 x 55kg @ RPE 8.5
Same weight as last week but subtracted a rep. Did these without a warm up, which was fine as the weight isn't too challenging. Glutes and hams seem to be well-recovered, very little soreness now. 8s with 57.5kg next week.
Leg Curl (1 min rest between sets)
19 x Medium band
19 x Medium band
16 x Medium band
Added two reps to last week's performance.
Skullcrushers (superset with lateral raise, 1 min rest)
13 x 25kg
13 x 25kg
12 x 25kg
Added two reps to last week's performance. Last set was a real grinder.
Lateral Raise (superset with skullcrushers)
20 x 6.75kg
18 x 6.75kg
17 x 6.75kg
Added four reps to last week's performance.
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Meso 4
Week 2 - Day 3 (54 mins)
Morning workout after maybe 6.5-7 hours sleep.
Overhead Press (2.5 min rest between sets)
7 x 32.5kg @ RPE 8
7 x 32.5kg @ RPE 9
7 x 32.5kg @ RPE 9.5
7 x 32.5kg @ RPE 10
Sixes with 35kg next week - will be a challenge.
Front Squat (2.5 min rest between sets)
7 x 62.5kg @ RPE 8.5
4 x 62.5kg @ RPE 9
7 x 55kg @ RPE 7.5
Sunk a bit too low on the 4th rep of the 2nd set and barely made it, forcing me to cut the set short.
Dumbbell Row (2 min rest between sets)
11 x 28kg
10 x 28kg
9 x 28kg
Added a rep to the first set.
Hammer Curl (superset with calf raises, 1 min between)
13 x 11.75kg
12 x 11.75kg
12 x 11.75kg
Dumbbell Calf Raise (superset with hammer curl)
23 x 33kg
22 x 33kg
20 x 33kg
Three reps less than last week, not sure why.
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Meso 4
Week 2 - Day 4
Did this workout on Sunday afternoon after a weekend away with moderate drinking and poor sleep.
Chin Ups (2.5-3 mins rest between sets)
8 x bodyweight (76kg) + 5kg @ RPE 7
8 x bodyweight + 5kg @ RPE 8.5
8 x bodyweight + 5kg @ RPE 9.5
7 x bodyweight + 5kg @ RPE 9.5
2 reps better than the same time last meso, and I weigh a kilo more - that's definitely progress.
Romanian Deadlifts (2-2.5 mins rest between sets)
8 x 70kg @ RPE 6.5
8 x 70kg @ RPE 7.5
8 x 70kg @ RPE 8
Close Grip Bench (2 min rest between sets)
10 x 52.5kg @ RPE 7.5
10 x 52.5kg @ RPE 8.5
9 x 52.5kg @ RPE 9.5
2nd straight week failing to get the reps, so I'll be doing 8s with 47.5kg next week.
Dumbbell Flys (superset with neck extensions, 1 min between sets)
13 x 9.25kg (per hand)
13 x 9.25kg (per hand)
12 x 9.25kg (per hand)
Added two reps to last week's performance
Neck Extensions (superset with flys)
16 x 5kg
16 x 5kg
16 x 5kg
Three more reps than last week, but very sub-maximal.
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Meso 4
Week 3 - Day 1 (52 mins)
Average weight last week was 76.6kg (168.9lb).
High Bar Squat (2.5-3 min rest between sets)
4 x 67.5kg @ RPE <6
4 x 67.5kg @ RPE ~6
4 x 67.5kg @ RPE ~6
4 x 67.5kg @ RPE 7
Easy weight this week after failing the last two weeks. Triples with 80kg next week.
Push Ups (superset with pull ups, 2 min between)
20 x Bodyweight (76.6kg)
18 x bodyweight
17 x bodyweight
Added four reps, largely because I didn't do the sets back-to-back.
Pull Ups (superset with push ups)
8 x bodyweight (76.6kg)
7 x bodyweight
7 x bodyweight
New PR.
DB Calf Raise (superset with curls - 1 min rests)
15 x 48kg
14 x 48kg
14 x 48kg
Added two reps to last week's performance.
Barbell Curls (superset with calf raise)
10 x 25kg
10 x 25kg
9 x 25kg
Matched last week's performance. Some right elbow pain doing these.
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Meso 4
Week 3 - Day 2 (50 mins)
Bench Press (2.5 mins rest between sets)
4 x 62.5kg @ RPE 9
4 x 62.5kg @ RPE 8.5
4 x 62.5kg @ RPE 9.5
4 x 62.5kg @ RPE 9.5
Got my form dialled in for the second set, then clung on for dear life!
Bent-over Row (2 mins rest between sets)
8 x 57.5kg @ RPE 6.5
8 x 57.5kg @ RPE 7.5
8 x 57.5kg @ RPE 8.5
8 x 57.5kg @ RPE 9
Leg Curl (1 min rest between sets)
20 x Medium band
19 x Medium band
16 x Medium band
Added one rep to last week's performance.
Skullcrushers (superset with lateral raise, 1 min rest)
14 x 25kg
13 x 25kg
13 x 25kg
Added two reps to last week's performance.
Lateral Raise (superset with skullcrushers)
20 x 6.75kg
19 x 6.75kg
18 x 6.75kg
Added two reps to last week's performance.
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Meso 4
Week 3 - Day 3 (55 mins)
Sleep hasn't been great this week - mostly 6-6.5 hrs.
Overhead Press (2.5 min rest between sets)
6 x 35kg @ RPE 8.5
6 x 35kg @ RPE 9.5
6 x 35kg @ RPE 10
6 x 30kg @ RPE 6.5
Last rep of the 3rd set was a slooow grinder, no point in trying the 4th without reducing load, but I probably should have gone with 32.5kg - 30kg was too easy.
Front Squat (2.5 min rest between sets)
6 x 65kg @ RPE 8
6 x 65kg @ RPE 8.5
6 x 65kg @ RPE 9
Felt close to choking myself with the barbell on the last set - not fun!
Dumbbell Row (2 min rest between sets)
11 x 28kg
11 x 28kg
10 x 28kg
Added two reps to last week's performance.
Hammer Curl (superset with calf raises, 1 min between)
13 x 11.75kg
13 x 11.75kg
12 x 11.75kg
Added one rep to last week's performance.
Dumbbell Calf Raise (superset with hammer curl)
22 x 33kg
21 x 33kg
20 x 33kg
Reps are down for the second week straight, but I feel like I'm getting a deeper stretch, so I'm not concerned.
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Meso 4
Week 3 - Day 4
Done on Monday morning - I'm getting over a cold and didn't feel up to training on the weekend. Average weight last week was up to 76.8kg (169.3lb)
Chin Ups (2.5-3 mins rest between sets)
7 x bodyweight (76.6kg) + 7.5kg @ RPE 8
7 x bodyweight + 7.5kg @ RPE 8.5
7 x bodyweight + 7.5kg @ RPE 9.5
5 x bodyweight + 7.5kg @ RPE 9.5
Second consecutive week failing, back down to bodyweight next week.
Romanian Deadlifts (2-2.5 mins rest between sets)
7 x 72.5kg @ RPE 6.5
7 x 72.5kg @ RPE 7
7 x 72.5kg @ RPE 7.5
Progressing nicely - glutes and hams recovering well.
Close Grip Bench (2 min rest between sets)
8 x 47.5kg @ RPE 6.5
8 x 47.5kg @ RPE 7
8 x 47.5kg @ RPE 6.5
Easy work. Sixes with 57.5kg next week, which is the same as I used for the normal grip bench at the start of the meso - will be interesting.
Dumbbell Flys (superset with neck extensions, 30-60 secs between sets)
14 x 9.25kg (per hand)
13 x 9.25kg (per hand)
12 x 9.25kg (per hand)
Added one rep to last week's performance.
Neck Extensions (superset with flys)
17 x 5kg
17 x 5kg
17 x 5kg
Three more reps than last week - only the last set was close to failure (maybe 2-3 RIR).
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Meso 4
Week 4 - Day 1 (57 mins)
High Bar Squat (3 min rest between sets)
3 x 80kg @ RPE 8.5
3 x 80kg @ RPE 9.5
3 x 80kg @ RPE 9.5
2 x 80kg @ RPE 9
Heaviest I've squatted to date. Might have gotten the final rep, but wasn't worth the risk (no safety bars for squatting). I'm going back to my starting weight from the previous meso (6 x 70kg), which I should have really done this meso - I've been going too close to failure too often.
Push Ups (superset with pull ups, 2 min between)
20 x bodyweight (76.8kg)
19 x bodyweight
17 x bodyweight
Added one rep to the second set.
Pull Ups (superset with push ups)
8 x bodyweight (76.8kg)
7 x bodyweight
7 x bodyweight
Matched last week's performance.
DB Calf Raise (superset with curls - 1 min rests)
15 x 48kg
13 x 48kg
13 x 48kg
Two reps less than last week.
Barbell Curls (superset with calf raise)
10 x 25kg
10 x 25kg
9 x 25kg
Matched last week's performance.
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Meso 4
Week 4 - Day 2 (53 mins)
Bench Press (2.5 mins rest between sets)
3 x 65kg @ RPE 8.5
3 x 65kg @ RPE 9
3 x 65kg @ RPE 9.5
3 x 65kg @ RPE 9.5
Just barely got the last set with questionable form, but that's four straight weeks of getting the required reps for the bench - good progress.
Bent-over Row (2 mins rest between sets)
7 x 60kg @ RPE 7.5
7 x 60kg @ RPE 8
7 x 60kg @ RPE 8.5
7 x 60kg @ RPE 8.5
Hamstrings a bit sore getting into position, otherwise felt good.
Leg Curl (1 min rest between sets)
20 x Medium band
20 x Medium band
17 x Medium band
Added two reps to last week's performance.
Skullcrushers (superset with lateral raise, 1 min rest)
13 x 25kg
12 x 25kg
12 x 25kg
Three reps less than last week - not sure why.
Lateral Raise (superset with skullcrushers)
20 x 6.75kg
19 x 6.75kg
18 x 6.75kg
Matched last week's performance.
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Meso 4
Week 4 - Day 3
Did this workout the morning after a big, indulgent Indian meal (not too spicy so no worries there!) and a couple of beers.
Overhead Press (2.5 min rest between sets)
5 x 37.5kg @ RPE 10
5 x 32.5kg @ RPE 7.5
5 x 32.5kg @ RPE 7.5
5 x 32.5kg @ RPE 8.5
I did three warm up sets for these instead of the usual one. Still too heavy, the last rep of the first set was super slow and hurt my left shoulder. Zero chance of getting more than one rep in the second set so I lowered the weight. Repeating with the same weights next meso unless I manage to find some microplates.
Front Squat (2.5 min rest between sets)
5 x 67.5kg @ RPE 8.5
5 x 67.5kg @ RPE 9
4 x 67.5kg @ RPE 9
Might have gotten the last rep but didn't want to risk it
Dumbbell Row (2 min rest between sets)
12 x 28kg
11 x 28kg
10 x 28kg
Added one rep (first set) to last week's performance.
Hammer Curl (superset with calf raises, 1 min between)
14 x 11.75kg
14 x 11.75kg
14 x 11.75kg
Added four reps to last week's performance.
Dumbbell Calf Raise (superset with hammer curl)
22 x 33kg
21 x 33kg
20 x 33kg
Matched last week's performance.
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Meso 4
Week 4 - Day 4 (53 mins)
Done on Monday morning again, but this week is a deload and I'm on a break from work, so I should have no problem making the session up. Average weight last week was up to 77.2kg (170.2lb) although one high weigh-in skewed the average up. Aiming for maintenance this week.
Chin Ups (2.5 mins rest between sets)
6 x bodyweight (76.8kg) + 10kg @ RPE 7
6 x bodyweight @ RPE <5
6 x bodyweight @ RPE <5
6 x bodyweight @ RPE <6
Forgot I was supposed to reset the weight after failing the last two weeks. A bit of right elbow pain in the first set too, so I ditched the weighted backpack and followed the program as-written. Not sure how to progress with this exercise - I was stronger this meso than last, but ultimately failed to progress with the same weights. I might change the loading increments from 2.5kg to 1.25kg.
Romanian Deadlifts (2 mins rest between sets)
6 x 75kg @ RPE 7
6 x 75kg @ RPE 7
6 x 75kg @ RPE 8
Glutes a bit sore from softball two days earlier. I've got a feeling I'm going to be hurting from these.
Close Grip Bench (2 min rest between sets)
6 x 57.5kg @ RPE 7.5
6 x 57.5kg @ RPE 8.5
6 x 57.5kg @ RPE 9
It's official - my close grip bench is stronger than my normal grip bench. My RPE was 1 lower than for the same weight at the start of this meso. I guess the increase in triceps involvement makes up for the increased ROM.
Dumbbell Flys (superset with neck extensions, 60 secs between sets)
15 x 9.25kg (per hand)
14 x 9.25kg (per hand)
14 x 9.25kg (per hand)
Added four reps to last week's performance.
Neck Extensions (superset with flys)
18 x 5kg
18 x 5kg
18 x 5kg
Added three reps to last week's performance and still very sub-maximal. Switching these out for some ab work in the next meso.
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Meso 4
Deload Week - Day 1 (29 mins)
High Bar Squat (2 min rest between sets)
3 x 70kg
3 x 70kg
Still challenging and requiring me to concentrate on strict form. RPE somewhere around 5-6.
Push Ups (superset with pull ups, 90 second rests)
15 x Bodyweight (77.2kg)
15 x bodyweight
Pull Ups (superset with push ups)
6 x bodyweight (77.2kg)
6 x bodyweight
DB Calf Raise (superset with curls - 1 min rests)
12 x 48kg
12 x 48kg
Barbell Curls (superset with calf raise)
8 x 25kg
8 x 25kg
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Meso 4
Deload Week - Day 2 (27 mins)
Bench Press (2 mins rest between sets)
3 x 57.5kg
3 x 57.5kg
Bent-over Row (90 sec rest between sets)
7 x 52.5kg
7 x 52.5kg
Leg Curl (1 min rest between sets)
15 x Medium band
15 x Medium band
Skullcrushers (superset with lateral raise, 1 min rest)
12 x 25kg
12 x 25kg
Lateral Raise (superset with skullcrushers)
12 x 6.75kg
12 x 6.75kg
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Meso 4
Deload Week - Day 3 (28 mins)
These short, easy workouts are making me hungry to get back into hard training - as they should.
Overhead Press (2 min rest between sets)
5 x 30kg
5 x 30kg
Front Squat (2 min rest between sets)
5 x 60kg
5 x 60kg
Sub maximal, but still hard work.
Dumbbell Row (90 sec rest between sets)
8 x 28kg
8 x 28kg
Gotta be one of my favourite exercises.
Hammer Curl (superset with calf raises, 60 secs between)
12 x 11.75kg
12 x 11.75kg
Dumbbell Calf Raise (superset with hammer curl)
20 x 33kg
20 x 33kg
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Meso 4
Deload Week - Day 4 (25 mins)
Rest day tomorrow then back to hard training - looking forward to it!
Chin Ups (2 mins rest between sets)
6 x bodyweight (77.2kg)
6 x bodyweight
Romanian Deadlifts (90 sec rest between sets)
6 x 67.5kg
6 x 67.5kg
Close Grip Bench (90 sec rest between sets)
6 x 50kg
6 x 50kg
Dumbbell Flys (superset with neck extensions, 30-60 sec between sets)
12 x 9.25kg (per hand)
12 x 9.25kg (per hand)
Neck Extensions (superset with flys)
15 x 5kg
15 x 5kg
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Meso 5
Week 1 - Day 1 (52 mins)
After spending deload week around maintenance calories, my weekly average weight is down 200g to 77kg (169.8lb). Back to a 250-300 calorie surplus now.
High Bar Squat (3 min rest between sets)
6 x 70kg @ RPE 8
6 x 70kg @ RPE 8.5
6 x 70kg @ RPE 9
6 x 70kg @ RPE 8.5
Starting 2.5kg lighter than last meso. Hopefully I can get some quality work in while staying a bit further from failure.
Push Ups (superset with pull ups - 2 min rests)
20 x bodyweight (77.0kg)
19 x bodyweight
17 x bodyweight
Matched my performance from the end of the last meso.
Pull Ups (superset with push ups - 2 min rests)
8 x bodyweight (77.0kg)
7 x bodyweight
7 x bodyweight
Matched my performance from the end of the last meso.
Calf Raise (superset with curls - 1 min rests)
15 x 48kg
15 x 43kg
14 x 48kg
Forgot to put my weighted backpack on for the second set.
Barbell Curls (superset with calf raise)
10 x 25kg
9 x 25kg
8 x 25kg
Two reps less than the end of the last meso. A bit of left elbow pain too - I might increase the rep range.
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Meso 5
Week 1 - Day 2 (51 mins)
Bench Press (2.5 mins rest between sets)
6 x 60kg @ RPE 9
6 x 60kg @ RPE 9
6 x 60kg @ RPE 9.5
6 x 60kg @ RPE 9.5
It looks like I didn't accrue much fatigue set-to-set, but I had to take longer breathers between reps for the last two sets.
Bent-over Row (2 mins rest between sets)
10 x 55kg @ RPE 6
10 x 55kg @ RPE 7.5
10 x 55kg @ RPE 7.5
10 x 55kg @ RPE 8
Leg Curl (1 min rest between sets)
20 x Medium band
20 x Medium band
18 x Medium band
Added one rep to my performance at the end of the last meso.
Skullcrushers (superset with lateral raise, 1 min rest)
15 x 25kg
14 x 25kg
12 x 25kg
Added four reps to my performance at the end of the last meso.
Lateral Raise (superset with skullcrushers)
20 x 6.75kg
18 x 6.75kg
17 x 6.75kg
2 reps less than the end of the last meso.
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Meso 5
Week 1 - Day 3
I had to do this workout in two sessions - first three exercises in the morning, last two in the evening.
Overhead Press (2.5 min rest between sets)
8 x 30kg @ RPE 8.5
8 x 30kg @ RPE 7.5
8 x 30kg @ RPE 8.5
8 x 30kg @ RPE 8.5
Front Squat (2.5 min rest between sets)
8 x 60kg @ RPE 8
8 x 60kg @ RPE 8.5
8 x 60kg @ RPE 8.5
I often wish I could leg press instead of doing these. Not possible in my home gym, unfortunately.
Dumbbell Row (2 min rest between sets)
12 x 28kg
12 x 28kg
10 x 28kg
Added one rep to my performance at the end of the last meso.
Hammer Curl (superset with calf raises, 30-60 secs between)
15 x 11.75kg
14 x 11.75kg
12 x 11.75kg
One rep less than the end of the last meso.
Dumbbell Calf Raise (superset with hammer curl)
24 x 33kg
21 x 33kg
20 x 33kg
Two reps more than the end of the last meso.
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Meso 5
Week 1 - Day 4 (52 mins)
Feeling quite fatigued - sleep hasn't been great the past few nights, getting around 6.5 hours per night, which is at least an hour short of what I need to perform optimally.
Chin Ups (2.5 mins rest between sets)
9 x bodyweight (76kg) + 2.5kg @ RPE 6.5
9 x bodyweight + 2.5kg @ RPE 7.5
9 x bodyweight + 2.5kg @ RPE 9
8 x bodyweight + 2.5kg @ RPE 9.5
Worse than my performance at the start of the last meso, although I weigh 1kg more. Sleep-derived fatigue is probably to blame - let's see if I do better next week.
Romanian Deadlifts (2-3mins rest between sets)
9 x 70kg @ RPE 7.5
9 x 70kg @ RPE 7.5
9 x 70kg @ RPE 6.5
Had to parent between sets two and three - the longer rest resulted in a lower RPE.
Close Grip Bench (2 min rest between sets)
12 x 50kg @ RPE 7.5
12 x 50kg @ RPE 8.5
9 x 50kg @ RPE 9
Better performance than at the start of the last meso.
Dumbbell Flys (superset with ab wheel - 1 min between sets)
15 x 9.25kg (per hand)
13 x 9.25kg (per hand)
12 x 9.25kg (per hand)
Three reps less than the end of the last meso.
Ab Wheel rollouts (superset with flys)
10 reps
Having not trained abs directly for a while, I think it's beat to ease back into it. I'll do two sets next week, then three the week after.
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I definitely made the right call with the ab wheel rollouts. My abs are pretty sore 24 hours after doing one set, but not overly so.
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Meso 5
Week 2 - Day 1 (56 mins)
Average weight last week was 77.4kg (170.7lb). That's 3.4kg (7.5lb) gained in 13 weeks of bulking, which I think is a pretty reasonable rate. As usual (for me), a high proportion of that weight seems to be abdominal fat. My abs are visible when flexed, but I can no longer make out separate muscle bellies and my love handles have definitely gotten bigger. I ended my last bulk at 81.6kg (180lb), but I was probably around 20% body fat and would like to cut things off earlier this time. I'm 6'1" by the way.
High Bar Squat (3 min rest between sets)
5 x 72.5kg @ RPE 8
5 x 72.5kg @ RPE 8
5 x 72.5kg @ RPE 8.5
5 x 72.5kg @ RPE 9
Push Ups (superset with pull ups, 2 min rests)
20 x Bodyweight (77.4kg)
19 x bodyweight
17 x bodyweight
Matched last week's performance.
Pull Ups (superset with push ups)
8 x bodyweight (77.4kg)
8 x bodyweight
7 x bodyweight
One more rep than last week - new PR!
Calf Raise (superset with curls - 1 min rests)
15 x 48kg
14 x 48kg
14 x 48kg
One rep less than last week. Grip is as much of a limiting factor as my calves, even with Versa Gripps.
Barbell Curls (superset with calf raise)
13 x 20kg
13 x 20kg
12 x 20kg
Changed the rep range from 8-12 to 12-15 due to consistent right elbow pain. Felt extremely light, but started to burn near the end of each set.
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Training looking solid.
I usually try to keep my barbell curls in a higher rep range due to forearm tendinitis, so I just really keep the rest short to help with the pump.
I subscribe to the John meadows way of training them of not being overly concerned with load and just really going after maximal pump.
Anytime I go low rep I pay the price. 8-12 for me is low rep lol.
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Meso 5
Week 2 - Day 2 (52 mins)
Feeling a bit fatigued after about 6.5 hours sleep.
Bench Press (2.5 mins rest between sets)
5 x 62.5kg @ RPE 9
5 x 62.5kg @ RPE 9.5
4 x 62.5kg @ RPE 9.5
5 x 55kg @ RPE 7.5
I literally failed on the third set and had to wriggle out from under the bar (thank you safety bars). I'm considering switching the bench to a higher rep range (maybe 6-9 reps) for a bit.
Bent-over Row (2 mins rest between sets)
9 x 57.5kg @ RPE 6.5
9 x 57.5kg @ RPE 7.5
9 x 57.5kg @ RPE 8.5
9 x 57.5kg @ RPE 9
Leg Curl (1 min rest between sets)
20 x Medium band
20 x Medium band
20 x Medium band
I'll try the heavy band next week, but I don't think I'll be able to do 3 x 15.
Skullcrushers (superset with lateral raise, 1 min rest)
15 x 25kg
12 x 25kg
12 x 25kg
Two reps less than last week.
Lateral Raise (superset with skullcrushers)
20 x 6.75kg
20 x 6.75kg
17 x 6.75kg
Added two reps to last week's performance.
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Meso 5
Week 2 - Day 3 (57 mins)
Overhead Press (2.5 min rest between sets)
7 x 32.5kg @ RPE 8
7 x 32.5kg @ RPE 8.5
7 x 32.5kg @ RPE 9
7 x 32.5kg @ RPE 9.5
Slightly lower RPEs than this point last meso.
Front Squat (2.5 min rest between sets)
7 x 62.5kg @ RPE 7.5
7 x 62.5kg @ RPE 9
7 x 62.5kg @ RPE 9.5
Felt my back rounding and couldn't help my elbows dropping on the last few reps of the last two sets.
Dumbbell Row (2 min rest between sets)
12 x 28kg
12 x 28kg
12 x 28kg
Finally progressing the weight after nine weeks! Up to 29.25kg next week.
Hammer Curl (superset with calf raises, 1 min between)
14 x 11.75kg
13 x 11.75kg
12 x 11.75kg
Two reps less than last week, but I was probably a little stricter on form.
Dumbbell Calf Raise (superset with hammer curl)
25 x 33kg
21 x 33kg
20 x 33kg
The burn! One rep more than last week.
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Meso 5
Week 2 - Day 4 (49 mins)
Did this on a Sunday the day after softball and just over 6 hours sleep - not ideal.
Chin Ups (2.5 mins rest between sets)
8 x bodyweight (77.4kg) + 5kg @ RPE 6.5
8 x bodyweight + 5kg @ RPE 8.5
8 x bodyweight + 5kg @ RPE 9.5
6 x bodyweight + 5kg @ RPE 9.5
Did my stretching between the first two sets because I forgot to do it before, resulting in a higher RPE. Second straight week failing to get the reps, so back to bodyweight only for next week.
Romanian Deadlifts (2 mins rest between sets)
8 x 72.5kg @ RPE 7
8 x 72.5kg @ RPE 7
8 x 72.5kg @ RPE 7
Close Grip Bench (2 min rest between sets)
10 x 52.5kg @ RPE 7.5
10 x 52.5kg @ RPE 9.5
10 x 52.5kg @ RPE 9.5
Surprised myself - I didn't think I'd get the reps on the last set.
Dumbbell Flys (superset with ab wheel, 1 min between sets)
15 x 9.25kg (per hand)
15 x 9.25kg (per hand)
14 x 9.25kg (per hand)
Three reps more than last week.
Ab Wheel rollouts (superset with flys)
10 reps
9 reps
Added a set but couldn't manage an extra rep in the first set.
