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Meso 2
Week 1 - Day 3
I had to turn this into an upper day, because my quads and particularly my hamstrings were (are) still very sore from the Day 2 workout 48 hours ago.
Overhead Press (rested 2.5 mins between sets)
7 x 32.5kg @ RPE 8.5
7 x 32.5kg @ RPE 9
7 x 32.5kg @ RPE 10
5 x 32.5kg @ RPE 9.5
That's 3 for 3 of my primary compound lifts that I have failed to hit my target reps. As per the other lifts I'll continue with the progression and go for sets of 6 x 35kg next week. I may need to invest in some microplates for the OHP, because the 2.5kg additions are proportionately a much bigger increase.
Push Ups (superset with neck extensions and lateral raises)
17 x bodyweight
17 x bodyweight
15 x bodyweight
15 x bodyweight
Neck Extensions (superset with push ups and lateral raises)
20 x 6.25kg
20 x 6.25kg
16 x 6.25kg
Lateral Raises
15 x 6.75kg
14 x 6.75kg
12 x 6.75kg
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Meso 2
Week 1 - Day 4
Evening workout (yawn). Quads seem to have healed after 72 hours, but hamstrings are still sore 84 hours after I trained them last. I tend to feel glutes and hams a lot with split squats, so I swapped them for calf raises. Looks like leg curls and split squats will both get a miss this week (I'm disappointed about the former but not the latter - eff you split squats!).
Chin Ups (2.5 min rests between sets)
8 x bodyweight + 5kg @ RPE 6.5
8 x bodyweight + 5kg @ RPE 8.5
8 x bodyweight + 5kg @ RPE 9
8 x bodyweight + 5kg @ RPE 10
First set was easy, then it got hard really fast. Last rep on set 4 was a real grinder.
Close Grip Bench (2 min rests between sets)
12 x 45kg @ RPE 6
12 x 45kg @ RPE 7.5
12 x 45kg @ RPE 9
Like the chins, big increase in fatigue between sets.
Dumbbell Calf Raises (1 min rest between sets)
20 x 35.5kg
20 x 35.5kg
17 x 35.5kg
It actually felt like my calves weren't 100% recovered from the Day 1 workout.
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Meso 2
Week 1 - Day 5
Hamstrings are STILL a little sore, 5 days after the RDLs on Day 2 of this training week! Persisting with Deadlifts regardless.
Deadlift (3 min rest between sets)
5 x 95kg @ RPE 7.5
5 x 95kg @ RPE 8
5 x 95kg @ RPE 8.5
5 x 95kg @ RPE 9.5
A bit closer to failure than I like to be with Deadlifts, but my form was good. Sets of 4 with 97.5kg next week.
Front Squats (superset with DB Rows, 2 mins between exercises)
8 x 55kg @ RPE 8.5
8 x 55kg @ RPE 9
7 x 55kg @ RPE 9
Probably could have got the last rep of the last set, it was as much exhaustion as anything else. I'll continue the progression and do sets of 7 with 57.5kg next week.
Dumbbell Rows (superset with front squats, 2 mins between exercises)
12 x 25.5kg
12 x 25.5kg
12 x 25.5kg
Hard work. Weight increases to 26.75kg next week.
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[QUOTE=Filmbuff81;1635038833]You could do an intro workout or 2 when you get back.
Something more strenuous than a deload.
I don’t think it’s a big deal either way though.
Worst case **** feels heavy and your first week numbers are lower than you want but you’ll bounce back 2nd half of the week probably[/QUOTE]
Looking back at my performance and slow recovery this week, I think you were spot on with this post. I felt more motivated to jump straight back into the program, so that's what I did, but it definitely wasn't the smartest decision.
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I'm in a bit of a conundrum now for how to manage fatigue on this program. To date my workouts have typically been: Monday, Tuesday, REST, Thursday, Friday, Saturday, REST.
Softball season has begun and I will be playing a game on most Saturday afternoons. This week I did the last workout on Friday morning, but found my glutes were still sore from deadlifting while playing softball on Saturday. I'm also too sore from softball to be able to train on Sundays. My first idea is to rework it into a 4-day full body, (Mon, Tue, Thu, Fri) while doing Deadlifts on Thursday, Chins and Presses on Friday.
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I've put an updated 4-day full body version in this thread:
[url]https://forum.bodybuilding.com/showthread.php?t=179834313&p=1636463193#post1636463193[/url]
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[QUOTE=RapidFail;1636319753]Looking back at my performance and slow recovery this week, I think you were spot on with this post. I felt more motivated to jump straight back into the program, so that's what I did, but it definitely wasn't the smartest decision.[/QUOTE]
Well now you know how you’ll respond next time and can adjust accordingly.
There’s no right or wrong answer with how you approached it. You needed to figure out how you’d respond one way or another.
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[QUOTE=RapidFail;1636452243]I'm in a bit of a conundrum now for how to manage fatigue on this program. To date my workouts have typically been: Monday, Tuesday, REST, Thursday, Friday, Saturday, REST.
Softball season has begun and I will be playing a game on most Saturday afternoons. This week I did the last workout on Friday morning, but found my glutes were still sore from deadlifting while playing softball on Saturday. I'm also too sore from softball to be able to train on Sundays. My first idea is to rework it into a 4-day full body, (Mon, Tue, Thu, Fri) while doing Deadlifts on Thursday, Chins and Presses on Friday.[/QUOTE]
I think your new plan looks solid, you’ll probably need to adjust it again once you know how you feel, but shifting the really strenuous work earlier in the week and doing lower stress leg work on the last workout will probably keep you fresh.
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Mesocycle 2
Week 2 - Day 1
Sticking with the 5-day routine this week because we have a bye round in softball. Average weight for last week was 74.3kg and my lean bulk starts today.
Bench (rested 2.5 min between sets)
4 x 62.5kg @ RPE 9.5
4 x 62.5kg @ RPE 9.5
4 x 62.5kg @ RPE 10
3 x 60kg @ RPE 9.5
Forgot to do a final warm-up set with the working weight, so the first set felt crushingly heavy. Questionable form on the third set, no chance of getting the reps on the fourth. Re-setting the weight - I'll be doing sets of 3 with 60kg next week.
Bent-over Row (2.5 min rests between sets)
5 x 65kg @ RPE 8.5
5 x 65kg @ RPE 8.5
5 x 65kg @ RPE 9
5 x 65kg @ RPE 8.5
Glutes and hamstrings are still sore from Friday/Saturday, which was particularly noticeable in this exercise.
Skullcrushers (superset with calf raises)
12 x 22.5kg
12 x 22.5kg
12 x 22.5kg
Same weight next week, will try to add reps.
Dumbbell calf raises (superset with skullcrushers)
15 x 43kg
15 x 43kg
15 x 43kg
Will have to add reps now, as I can't get any more weight onto the dumbbell.
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Meso 2
Week 2 - Day 2
High-bar Squat (rested 3 min between sets)
4 x 72.5kg @ RPE 8.5
4 x 72.5kg @ RPE 9
4 x 72.5kg @ RPE 10
4 x 72.5kg @ RPE 10
Clearly pushing near the current limits of my strength. Really had to grind on the last two sets, but my form was decent. Progressing to sets of 3 with 75kg next week, which will be the heaviest I've ever squatted.
Romanian Deadlift (2 mins between sets)
6 x 70kg
6 x 70kg
When I warmed up I immediately recognised that my hamstrings are still significantly sore from last week (and BORs yesterday), so I went with my deload reps, sets and weight in an effort to aid recovery. Hoping to be back to normal progression for RDLs by this time next week.
Pull Ups (2-2.5 mins between sets)
Bodyweight (74.3kg) x 7
Bodyweight x 7
Bodyweight x 6
Added 1 rep on last week's performance.
Barbell Curls (90 seconds between sets)
12 x 22.5kg
11 x 22.5kg
8 x 22.5kg
Added 1 rep in the second set.
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Meso 2
Week 2 - Day 3
Overhead Press (rested 2.5 mins between sets)
6 x 33.25kg @ RPE 9
4 x 35kg @ RPE 9.5
6 x 30kg @ RPE 7.5
6 x 30kg @ RPE 8.5
Accidentally loaded the wrong weight for the first set - it felt off-balance, but I finished the set. Failed on the second set and reset the weight. I'll be doing sets of 5 with 32.5kg next week and I really need to get microplates for this lift.
Lying Banded Leg Curls (1 min rest between sets)
20 x light band
20 x light band
20 x light band
Decided to go back to the light band as my hamstrings have struggled with recovery since the holiday. Back to the medium band next week.
Push Ups (superset with neck extensions)
17 x bodyweight
17 x bodyweight
16 x bodyweight
16 x bodyweight
Up 2 reps on last week's performance.
Neck Extensions (superset with push ups)
15 x 6.25kg
15 x 6.25kg
15 x 6.25kg
Deliberately went for minimum reps this week as I tweaked my neck doing these last week.
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Meso 2
Week 2 - Day 4
Chin Ups (2.5 min rest between sets)
7 x bodyweight (74.3kg) + 7.5kg @ RPE 7
7 x bodyweight + 7.5kg @ RPE 8.5
7 x bodyweight + 7.5kg @ RPE 9.5
6 x bodyweight + 7.5kg @ RPE 10
Failed on the last set. I'll continue the progression and go for sets of 6 with 10kg added next week. I don't expect fast progress on this lift as my bodyweight increases during my bulk.
Close Grip Bench (2 min rest between sets)
10 x 47.5kg @ RPE 7.5
10 x 47.5kg @ RPE 8
10 x 47.5kg @ RPE 8.5
Bulgarian Split Squats (2 min rest between sets)
6 x 26kg (each leg)
6 x 26kg (each leg)
As soon as I started these, I recognised that my glutes and particularly my hamstrings were still very sore, so I stuck to the deload reps and sets (I had already backed the weight down). I'm considering swapping these with step ups, which I much prefer - they hit the quads a lot better for me, while the BSS seem to be all glutes and hams, which have been struggling to recover in time.
Lateral Raise (90 seconds rest between sets)
15 x 6.75kg dumbbells
13 x 6.75kg dumbbells
13 x 6.75kg dumbbells
Matched last week's reps.
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I was meant to train today (Day 5) but in doing my first deadlift warm up set, I recognised that my glutes are way too sore. Will try again in 24 hours.
Even before the holiday I found I've had consistently sore glutes doing this program. I figure they're getting trained by the following lifts:
Day 2 - Squat and RDL (7 sets total)
Day 4 - Bulgarian Split Squats (3 sets)
Day 5 - Deadlifts and Front Squats (7 sets total)
There are 2 days between Day 2 and Day 4, but Days 4 and 5 are back-to-back. I think switching the BSS for Step Ups should help, but I'm also wondering if this is just too much glute volume for me to recover from?
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Maybe just drop a couple sets and see how you recover.
Also if you bias your torso more upright on BSS it’ll hit your quads more.
I would say they aren’t needed though and could easily be tossed out for now to aid in better recovery and then use them as an exercise substitute when something like front squats get stale.
Edit: And just to add if you prefer step ups and they hit hit the quads the way you want to, then definitely just swap them out.
High frequency leg training definitely takes some
Getting used to, so adjusting your split to aid in recovery can only benefit you.
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Meso 2
Week 2 - Day 5
Deadlift
Did a warm-up set of 5 with 50kg and it felt like the muscle fibres in my left glute were being ripped apart - the same as when I tried yesterday. Added 20kg for a warm up set at 70kg and just getting into position was very painful, particularly in the left glute, so I didn't try it. Very disappointing. I got the reps last week, so I plan on continuing the progression to sets of 3 with 100kg next week, provided I'm recovered.
Front Squats (2.5 min rest between sets)
7 x 57.5kg @ RPE 7.5
7 x 57.5kg @ RPE 8.5
7 x 57.5kg @ RPE 9.5
As much as I hate them, I actually felt relieved that I could do front squats without being held back by my under-recovered glutes.
Dumbbell Rows (superset with calf raises )
11 x 26.75kg
10 x 26.75kg
9 x 26.75kg
Each set was about an RPE 8.
Calf Raises (superset with DB Rows )
20 x 35.5kg
20 x 35.5kg
20 x 35.5kg
Increasing the weight to 38kg next week.
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[QUOTE=Filmbuff81;1637029103]Maybe just drop a couple sets and see how you recover.
Also if you bias your torso more upright on BSS it’ll hit your quads more.
I would say they aren’t needed though and could easily be tossed out for now to aid in better recovery and then use them as an exercise substitute when something like front squats get stale.
Edit: And just to add if you prefer step ups and they hit hit the quads the way you want to, then definitely just swap them out.
High frequency leg training definitely takes some
Getting used to, so adjusting your split to aid in recovery can only benefit you.[/QUOTE]
Cheers mate, that all makes good sense to me.
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Meso 2
Week 3 - Day 1
Still sticking with the 5-day routine, plus I'm starting this training week a day late.to give my sore muscles a bit more recovery. My glutes and hamstrings are still very tight, so I'm swapping the BORs for dumbbell rows. Average weight last week was 74.8kg (165lb).
Bench (rested 2 min between sets)
3 x 57.5kg @ RPE 6.5
3 x 57.5kg @ RPE 7
3 x 57.5kg @ RPE 6.5
3 x 57.5kg @ RPE 7.5
Dropped the weight after failing the last two weeks. Still felt heavy, but it was nice to work a bit further from failure. Some higher rep work in the bench would be nice, it's hard to dial in form for such low rep sets.
DB Rows (superset with skullcrushers)
11 x 26.75kg
11 x 26.75kg
10 x 26.75kg
Added 2 reps on last week's performance.
Skullcrushers (superset with calf raises)
13 x 22.5kg
12 x 22.5kg
12 x 22.5kg
Added 1 rep to the first set. A bit of pain in both elbows.
Dumbbell calf raises
16 x 43kg
15 x 43kg
15 x 43kg
Added 1 rep to the first set.
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Meso 2
Week 3 - Day 2
High-bar Squat (rested 3 mins between sets)
3 x 75kg @ RPE 8.5
3 x 75kg @ RPE 9
3 x 75kg @ RPE 9.5
3 x 75kg @ RPE 9.5
Quite proud of this because it's the first time I have ever squatted my bodyweight (I weighed in at 74.9kg this morning). Only took 2-and-a-bit years of squatting (mostly twice) every week to do it!
Lying Leg Curls (1 min between sets)
20 x light band
20 x light band
20 x light band
Switched these for RDLs given my hamstrings still aren't recovered. Stuck with the light band for the same reason. Same performance as last week (I could probably do 30 reps with the light band TBH - these were very much sub maximal, which is probably a good thing at the moment).
Pull Ups (2 mins between sets)
Bodyweight (74.8kg) x 8
Bodyweight x 6
Bodyweight x 6
Gained a rep on the first set, lost a rep on the second.
Barbell Curls (90 seconds between sets)
12 x 22.5kg
11 x 22.5kg
9 x 22.5kg
Added 1 rep to the final set.
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Meso 2
Week 3 - Day 3
Overhead Press (rested 2.5 mins between sets)
5 x 32.5kg @ RPE 7.5
5 x 32.5kg @ RPE 7
5 x 32.5kg @ RPE 7
5 x 32.5kg @ RPE 8
Using reduced weight. Still challenging. Next week's deload will be the same reps and weight for two sets.
Push Ups (superset with neck extensions)
18 x bodyweight
18 x bodyweight
16 x bodyweight
15 x bodyweight
Up one rep on last week's performance.
Romanian Deadlifts
Did a single warm up set with 50kg and recognised my glutes and hamstrings are STILL too sore to train properly. Will give these a miss and hope I'm able to deadlift by the weekend.
Neck Extensions (superset with push ups)
16 x 6.25kg
16 x 6.25kg
15 x 6.25kg
Added two reps.
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It occurred to me after training today that I have a deload scheduled after the next two training days. When I was that far out from my first deload, I was more than ready for it - I was cutting and fatigue was high. Obviously I'm having trouble getting my glutes and hams to recover, but aside from that, I'm feeling good. Sleep has been decent - about 7.5 hour most nights.
I'm questioning whether I should take the deload, or extend the mesocycle?
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Listen to your body. If you're feeling good then I would keep going
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Meso 2
Week 3 - Day 4
I was supposed to do this workout yesterday morning, but only got 4 hours sleep and had a headache, so I'm behind schedule. Played softball yesterday, so I'm sore in the glutes and hams (what's new?) and I've got some tendonitis in my right wrist (throwing arm). Swapped the Bulgarian Split Squats for ab wheel rollouts.
Chin Ups (2.5 min rest between sets)
6 x bodyweight (74.8kg) + 10kg @ RPE 8
6 x bodyweight + 10kg @ RPE 8.5
6 x bodyweight + 10kg @ RPE 9.5
5 x bodyweight + 10kg @ RPE 9.5
Failed on the last set as per last week. Deload next week (I am going ahead with it), then I'll try the same weights again.
Close Grip Bench (2 min rest between sets)
8 x 50kg @ RPE 7.5
8 x 50kg @ RPE 7.5
8 x 50kg @ RPE 7.5
Ab Wheel rollouts (superset with lateral raises )
8 reps
7 reps
7 reps
I haven't done these for a while and they seem to have gotten harder!
Lateral Raise (superset with ab wheel)
15 x 6.75kg dumbbells
15 x 6.75kg dumbbells
13 x 6.75kg dumbbells
Up 2 reps in the second set
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Meso 2
Week 2 - Day 5
Deadlift (3 min rest between sets)
3 x 100kg @ RPE 7.5
3 x 100kg @ RPE 7
3 x 100kg @ RPE 8
3 x 100kg @ RPE 8
Heaviest I've Deadlifted to-date. Whether doing it with sore hamstrings was wise or not we will have to wait and see. They were definitely feeling better than last week, but still quite sore during the warm ups especially (oddly less so with the heavier weight).
Front Squats (2.5 min rest between sets)
6 x 60kg @ RPE 8.5
6 x 60kg @ RPE 9
6 x 60kg @ RPE 8
Hard work, especially after deadlifting. Not sure why the last set felt easier - perhaps because I knew it was the last one!
Bent-over Rows (superset with calf raises)
4 x 67.5kg @ RPE 9
1 x 67.5kg @ RPE 9.5
4 x 60kg @ RPE 6.5
Not sure what happened in the second set, but the weight felt like a ton. Will try with 6 x 62.5kg again after the deload. *
Calf Raises (superset with BORs)
20 x 38kg
18 x 38kg
18 x 38kg
* noticed after the fact that BORs were supposed to be 4 sets.
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Meso 2
Deload Week - Day 1
This is the first session of my modified 4-Day routine (the change is necessary because I now play softball on Saturdays, which has made managing fatigue tricky). Average weight last week was 75.3kg (166lb) - gaining a little too fast, but I'm back to (attempted) maintenance for the deload week.
High Bar Squat (2 min rest between sets)
3 x 70kg
3 x 70kg
Push Ups (superset with RDLs)
15 x bodyweight
15 x bodyweight
Romanian Deadlifts (superset with Push ups)
6 x 62.5kg
6 x 62.5kg
Hamstrings still sore, but this was 10% lighter than the programmed deload weight.
Dumbbell calf raise
12 x 43kg
12 x 43kg
Barbell curls
8 x 22.5kg
8 x 22.5kg
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Meso 2
Deload Week - Day 2
Nice little workout, got it done in just under half an hour. Just barely counts as 'full body' as the hamstrings are involved in BORs.
Bench Press (2 min between sets)
3 x 57.5kg
3 x 57.5kg
Bent-over Row (2 min between sets)
4 x 62.5kg
4 x 62.5kg
Hamstrings still sore!
Pull Ups (2 min between sets)
6 x bodyweight (75.3kg)
6 x bodyweight
Skullcrushers (superset with neck extensions)
12 x 22.5kg
12 x 22.5kg
Elbow hurt a little, right elbow clicking.
Neck Extensions (superset with skullcrushers)
15 x 6.25kg
15 x 6.25kg
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Meso 2
Deload Week - Day 3
I'm two days behind schedule with my program, due to a combination of poor recovery (hams and glutes) and work getting in the way. Should be back on track in a couple of weeks, but I probably should have skipped the RDLs on Day 1.
Deadlift - skipped
I'm playing softball today and my hamstrings and glutes are still under-recovered, so I'm playing it safe and skipping the deadlift today. It's a shame because I really enjoy deadlifting, much more than squats.
Front Squat (2 min rest between sets)
6 x 55kg
6 x 55kg
RPE 6 is still hard work with this lift. My form is better than ever though.
Close Grip Bench
8 x 45kg
8 x 45kg
Really enjoying this exercise, and oddly, it feels stronger than my wide/normal grips bench, I guess because the triceps are involved. I have super long arms (6 foot 5 wingspan with average shoulders) and a small arch, so my ROM for this lift is HUGE!
Dumbbell Row (superset with calf raises)
8 x 26.75kg
8 x 26.75kg
Dumbbell Calf Raise (superset with DB row)
15 x 38kg
15 x 38kg
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Meso 2
Deload Week - Day 4
Last day of the deload and I am feeling... tired and sore! Work has been a bit more stressful than usual, I probably got less than 6 hours sleep last night and my glutes are very sore from softball yesterday (great game, won 16-13, I crossed the plate four times - twice as a runner for an injured teammate - hit a home run in our last innings and took a catch in the match-winning double play). I think I am going to have to reduce the frequency - and probably the volume - of training glutes and hams, because they take such a beating at softball. On the other hand, I feel my upper body could handle more volume - my arms are the weakest aspect of my physique (other than my propensity to store belly fat).
Chin Ups (rested 2 min between sets)
6 x bodyweight (75.3kg) + 5kg
6 x bodyweight + 5kg
Overhead Press (rested 2 min between sets)
5 x 30kg
5 x 30kg
Leg Curl
15 x light band
15 x light band
Ab Wheel rollout (superset with lateral raise)
8 reps
7 reps
Lateral raise (superset with ab wheel)
12 x 6.75kg
12 x 6.75kg
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Meso 3
Week 1 - Day 1 (54 minutes)
I've made quite a few changes to the program, which you'll see over the coming weeks. Mainly, it's now a 4- Day full body split with a 5 week cycle, as opposed to 5 days with a 4 week cycle. Average weight for the last week was 75.5kg (166.5lb).
High Bar Squat (3 min rest between sets)
6 x 70kg @ RPE 9
6 x 70kg @ RPE 9.5
6 x 67.5kg @ RPE 9.5
6 x 65kg @ RPE 9
Starting RPE definitely too high. This was always going to be a challenge, as I struggled with sets of 5 at 70kg last mesocycle. I'll attempt 5 x 72.5kg next week.
Push Ups (superset with pull ups - 2 min rest)
19 x Bodyweight (75.5kg)
17 x bodyweight
16 x bodyweight
Tied my most recent performance
Pull Ups (superset with push ups - 2 min rest)
7 x bodyweight (75.5kg)
6 x bodyweight
6 x bodyweight
One rep less than my performance at the end of the last meso, though I think the push ups fatigued me a bit for this exercise.
DB Calf Raise (superset with curls)
15 x 43kg
15 x 43kg
13 x 43kg
Failed the last set because of my grip - calves weren't near failure.
Barbell Curls (superset with calf raises)
12 x 22.5kg
11 x 22.5kg
8 x 22.5kg
1 rep less than my most recent performance.
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Meso 3
Week 1 - Day 2 (49 mins)
Bench Press (2.5 mins rest between sets)
6 x 57.5kg @ RPE 8.5
6 x 57.5kg @ RPE 8.5
6 x 57.5kg @ RPE 9.5
6 x 57.5kg @ RPE 10
Fives with 60kg next week.
Bent-over Row (2.5 mins rest between sets)
7 x 62.5kg @ RPE 8.5
7 x 62.5kg @ RPE 7.5
7 x 62.5kg @ RPE 8.5
7 x 62.5kg @ RPE 8.5
Second set of BORs always feels better than the first for some reason.
Romanian Deadlift
Skipped - I could feel my hamstrings were still sore while rowing. Did a couple of warm up reps and realised I'd just be jeopardizing my ability to deadlift in two days. Damn it! It's 90 hours since I played softball, which was the most recent cause of soreness. Not sure what to do?
Skullcrushers (superset with lateral raise, 1 min between)
13 x 22.5kg
13 x 22.5kg
12 x 22.5kg
Added one rep to my performance at the end of the last meso.
Lateral Raise (superset with skullcrushers)
15 x 6.75kg
15 x 6.75kg
15 x 6.75kg
Increasing the weight to 8kg next week.
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Meso 3
Week 1 - Day 3 (67 mins)
Deadlift (3 min rest between sets)
6 x 95kg @ RPE 8
6 x 95kg @ RPE 8.5
6 x 95kg @ RPE 8.5
Wasn't sure whether to go ahead with these or not. Hamstrings and glutes still aren't properly recovered. My left hamstring in particular felt sore doing these. Hopefully doing 3 sets instead of 4 will help.
Front Squat (2.5 min rests between sets)
6 x 57.5kg @ RPE 9
6 x 55kg @ RPE 9
8 x 52.5kg @ RPE 8.5
Was supposed to be sets of 8, but the first set was a real grind. Quads felt fine, but my core was sapped from the Deadlifts.
Close Grip Bench (2 min rest between sets)
12 x 47.5kg @ RPE 6.5
12 x 47.5kg @ RPE 7.5
12 x 47.5kg @ RPE 9.5
I find RPE much harder to gauge with these higher rep sets. Definitely could have gotten 2 more reps in the first set, but might have managed 4. Last set as a real grinder, though.
Dumbbell Row (superset with calf raises)
12 x 26.75kg
10 x 26.75kg
10 x 26.75kg
Matched my most recent performance.
Dumbbell Calf Raise (superset with DB rows)
20 x 33kg
20 x 33kg
20 x 33kg
Probably could have done 25 on the first set. Shooting for 3 sets of 25 before increasing the weight.
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Meso 3
Week 1 - Day 4 (57 mins)
Another training week done. Softball later today - next week I should be back on a Monday, Tuesday, Rest, Thursday, Friday training schedule.
Weighted Chin Ups (2.5 mins rest between sets)
9 x bodyweight (75.5kg) + 2.5kg @ RPE 7.5
9 x bodyweight + 2.5kg @ RPE 8.5
8 x bodyweight + 2.5kg @ RPE 9.5
7 x bodyweight @ RPE 9.5
Not sure why I was weak with these today (although the birthday beers and late night probably contributed). Continuing the progression and doing sets of 8 with 5kg added next week.
Overhead Press (2.5 mins rest between sets)
8 x 30kg @ RPE 8.5
8 x 30kg @ RPE 9
8 x 30kg @ RPE 9.5
6 x 30kg @ RPE 9.5
I can see that progressing on the OHP will be harder when I've just done 4 sets of weighted chins. Sets of 7 with 32.5kg next week.
Lying Banded Leg Curls (1 min rest between sets)
15 x medium band
15 x medium band
15 x medium band
Dumbbell Step Ups (2 min rest between sets)
10 x 18kg (per hand)
10 x 18kg (per hand)
10 x 18kg (per hand)
The box I have is a bit too short - the top of my thigh is not parallel to the ground, so my ROM is shorter than I would like. Tried the second set on my bench - perfect height but the pad is too soft to be stable on one foot. Might invest in a taller box because I MUCH prefer these to Bulgarian Split Squats.
Dumbbell Flys (1.5 min rests between sets)
15 x 6.75kg (per hand)
15 x 6.75kg (per hand)
15 x 6.75kg (per hand)
Haven't done flys for over a year, but I'm hoping that the extra volume might help my bench. Also my chest seems to never get sore, so I'll be fine to train in every session. Up to 8kg dumbbells next week.
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Meso 3
Week 2 - Day 1 (57 minutes)
My average weight for the last week was 75.3kg (166lb), which is 200g down from the previous week. A little odd, since I've been bulking on 3000-3100 calories, but I had been gaining a bit too fast previously and I'm now on-track with my target of a kilogram of weight gain per month. I woke up with sharp left ankle pain today, so I switched calf raises for lateral raises.
High Bar Squat (3 min rest between sets)
5 x 72.5kg @ RPE 8.5
5 x 72.5kg @ RPE 9.5
5 x 72.5kg @ RPE 9.5
5 x 72.5kg @ RPE 10
Stuffed up my warm up sets - I usually go 20kg, 40kg, 60kg, then do a single with the working weight. Today I accidentally only loaded 30kg and 50kg for the 2nd and 3rd sets, then after noticing my error, did a double with the working weight, which felt crushingly heavy. Really had to grind after the first set, just barely squatting to parallel, knowing if I dropped an inch lower I would get stuck in the hole. The fatigue from the last three sets almost certainly affected my performance for the rest of the workout.
Push Ups (superset with pull ups - 2 min rests)
18 x Bodyweight (75.3kg)
18 x bodyweight
16 x bodyweight
Matched last week's performance.
Pull Ups (superset with push ups - 2 min rests)
7 x bodyweight (75.3kg)
6 x bodyweight
6 x bodyweight
Matched last week's performance.
Lateral Raise (superset with curls - 1 min rests)
12 x 8kg
9 x 8kg
15 x 6.75kg
If I can't get to 3 sets of 12 next week, I'll drop back to 6.75kg and increase the rep target to 20.
Barbell Curls (superset with lateral raise - 1 min rests)
12 x 22.5kg
11 x 22.5kg
10 x 22.5kg
Added two reps to last week's performance. A bit of sharp pain in my left elbow.
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Meso 3
Week 2 - Day 2 (50 mins)
Bench Press (2.5 mins rest between sets)
5 x 60kg @ RPE 8.5
5 x 60kg @ RPE 9.5
5 x 60kg @ RPE 9
5 x 60kg @ RPE 9.5
Felt good. Performance is up from the last meso.
Bent-over Row (2.5 mins rest between sets)
6 x 65kg @ RPE 8
6 x 65kg @ RPE 8.5
6 x 65kg @ RPE 8.5
6 x 65kg @ RPE 9.5
Felt these a lot in my glutes, which still seem to be sore from softball three days ago - doesn't bode well for RDLs.
Romanian Deadlift (2 min rest between sets)
6 x 62.5kg
6 x 62.5kg
Deload weight and volume for this lift. Sore, but hopefully this wasn't overdoing it. Second set felt pretty good, actually. It would be great to get back to doing these with proper weight and volume, but I need for my glutes and hams to recover first.
Skullcrushers (superset with calf raise)
14 x 22.5kg
13 x 22.5kg
12 x 22.5kg
Added one rep to last week's performance.
Calf Raise (superset with skullcrushers)
15 x 43kg
15 x 43kg
15 x 43kg
Minimum reps, which is two more than last week.
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Meso 3
Week 2 - Day 3 (58 mins)
I'm starting to think that Deadlifting and softball are incompatible for me and that I should only do it in the off season. Considering making RDLs my main hip hinge movement and doing Good Mornings on another day to keep the volume at 9 weekly sets for hamstrings.
Deadlift
Big fail. I did two warm up sets and in both it felt like my already sore glutes were being torn apart. Tried a third warm up set with 90kg and on the first rep I felt something in my lower back that told me to stop immediately. At a guess, I think I may have been trying to reduce the stress on my glutes/hams and my lower back overcompensated.
Front Squat (2.5 min rests between sets)
7 x 60kg @ RPE 8
7 x 60kg @ RPE 8
7 x 60kg @ RPE 9
Wary of overexerting myself after tweaking my back, but at the same time, I came into front squats much fresher than if I had done three hard sets of deadlifting.
Close Grip Bench (2 min rest between sets)
10 x 50kg @ RPE 6.5
10 x 50kg @ RPE 7.5
10 x 50kg @ RPE 8.5
Love this exercise! I'm training my chest 4x per week now and it still never gets sore, though my bench is finally starting to go up, so I won't change anything for now.
Dumbbell Row (superset with calf raises)
12 x 26.75kg
11 x 26.75kg
11 x 26.75kg
Added a rep to the 2nd and 3rd sets.
Dumbbell Calf Raise (superset with DB rows)
21 x 33kg
21 x 33kg
20 x 33kg
Added a rep to the first two sets.
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Any thoughts on the above? 13 hours later and my back definitely isn't right. I should be able to do all my lifts tomorrow except the OHP. Hopefully won't have too much trouble sleeping tonight.
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Meso 3
Week 2 - Day 4 (46 mins)
Considered taking a day off after tweaking my back yesterday, but decided against it.
Weighted Chin Ups (2.5 mins rest between sets)
8 x bodyweight (75.3kg) + 5kg @ RPE 7.5
8 x bodyweight + 5kg @ RPE 8.5
8 x bodyweight + 5kg @ RPE 9.5
5 x bodyweight + 5kg @ RPE 9.5
Second straight week failing to get the reps, so I'll be doing them unweighted next week.
Overhead Press
Skipped due to tweaking my lower back yesterday.
Lying Banded Leg Curls (1 min rest between sets)
16 x medium band
15 x medium band
15 x medium band
Added one rep to the first set.
Dumbbell Step Ups (2 min rest between sets)
10 x 19.25kg (per hand)
10 x 19.25kg (per hand)
10 x 19.25kg (per hand)
Still using the too-short box, so ROM is small.
Dumbbell Flys (1.5 min rests between sets)
14 x 8kg (per hand)
12 x 8kg (per hand)
12 x 8kg (per hand)
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[QUOTE=RapidFail;1638996343]Any thoughts on the above? 13 hours later and my back definitely isn't right. I should be able to do all my lifts tomorrow except the OHP. Hopefully won't have too much trouble sleeping tonight.[/QUOTE]
It really depends how and where the pain is, but this works for me:
[img]https://www.posturedirect.com/wp-content/uploads/2017/08/kneetochestql.jpg[/img]
[img]https://www.knee-pain-explained.com/images/lying-glute-stretch.jpg[/img]
[img]https://media1.popsugar-assets.com/files/thumbor/jFdp7_Ye622hURhXU_GX2UJB5pc/fit-in/550x550/filters:format_auto-!!-:strip_icc-!!-/2013/01/02/1/192/1922729/1d0957d55d96b26a_Cat-Cow-Pose.jpg[/img]
[img]https://www.posturedirect.com/wp-content/uploads/2017/08/childsposeql.jpg[/img]
[img]https://lib.store.yahoo.net/lib/yhst-17965644003626/windmillfinish.jpg[/img]
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[QUOTE=Camarija;1639046193]It really depends how and where the pain is, but this works for me:
[img]https://www.posturedirect.com/wp-content/uploads/2017/08/kneetochestql.jpg[/img]
[img]https://www.knee-pain-explained.com/images/lying-glute-stretch.jpg[/img]
[img]https://media1.popsugar-assets.com/files/thumbor/jFdp7_Ye622hURhXU_GX2UJB5pc/fit-in/550x550/filters:format_auto-!!-:strip_icc-!!-/2013/01/02/1/192/1922729/1d0957d55d96b26a_Cat-Cow-Pose.jpg[/img]
[img]https://www.posturedirect.com/wp-content/uploads/2017/08/childsposeql.jpg[/img]
[img]https://lib.store.yahoo.net/lib/yhst-17965644003626/windmillfinish.jpg[/img][/QUOTE]
Thanks mate, I was able to do my training just fine today and sleep was fine too with skipping the OHP, but woke up a bit sore. What do think about the possible program changes? My posterior chain just isn't recovering in time to train. I'm wondering if I should even put glutes and hams onto maintenance volume until the season is over?
Strangely I didn't have the same issue last season, even though my glute/ham volume was about the same.
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[QUOTE=RapidFail;1639064643]Thanks mate, I was able to do my training just fine today and sleep was fine too with skipping the OHP, but woke up a bit sore.[/QUOTE]
It seems like you've been tired and sore for a while now, that should probably be a sign you should pay attention to.
[QUOTE=RapidFail;1639064643]What do think about the possible program changes?[/QUOTE]
taking a look at the changes you made ->
[quote]I've made quite a few changes to the program, which you'll see over the coming weeks. Mainly, it's now a 4- Day full body split with a 5 week cycle, as opposed to 5 days with a 4 week cycle.[/quote]
The volume looks fine overall, but do you incorporate warm up sets for the different exercises? For example, take your 20 rep max for an exercise, and perform a set of 10. Take your 12 rep max, and perform a set of 6. Boom, now your muscles are primed to fire and helps avoid injury going in cold.
The intensity seems to be consistently high (RPE 8/9+ and AMRAPS). The overall intensity may be contributing to recovery issues.
[QUOTE=RapidFail;1639064643]My posterior chain just isn't recovering in time to train. I'm wondering if I should even put glutes and hams onto maintenance volume until the season is over?
Strangely I didn't have the same issue last season, even though my glute/ham volume was about the same.[/QUOTE]
For your posterior chain recovery, think long term. Listen to your body. You're being healthy and active, taking extra rest or dialing it back will not hurt you long term. In fact, it will leave you feeling healthier and stronger.
I'm running a 4 day full body On/Off/ exactly so my posterior chain can recover, and I've never felt better. **It's on an 8 day schedule, instead of a 7 day
I don't understand why you are having glute fatigue issues, the only exercises I can see that really contribute towards the glutes are:
Day 3:
Deadlift 3x6
Day 4:
DB Step Up 3x10 (The higher you step up, the more this is a glute and hamstring movement. The lower the step up, the more this is a quadricep movement)
Could it be that your hip flexors are just tight? Give it the old foam roll
Could it be that your glute and hams are a weak point? Incorporate high rep (think bodyweight) glute bridges focusing on posterior pelvic tilt
[youtube]rTqhhHfooxg[/youtube]
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[QUOTE=Camarija;1639130143]It seems like you've been tired and sore for a while now, that should probably be a sign you should pay attention to.
taking a look at the changes you made ->
The volume looks fine overall, but do you incorporate warm up sets for the different exercises? For example, take your 20 rep max for an exercise, and perform a set of 10. Take your 12 rep max, and perform a set of 6. Boom, now your muscles are primed to fire and helps avoid injury going in cold.
The intensity seems to be consistently high (RPE 8/9+ and AMRAPS). The overall intensity may be contributing to recovery issues.
For your posterior chain recovery, think long term. Listen to your body. You're being healthy and active, taking extra rest or dialing it back will not hurt you long term. In fact, it will leave you feeling healthier and stronger.
I'm running a 4 day full body On/Off/ exactly so my posterior chain can recover, and I've never felt better. **It's on an 8 day schedule, instead of a 7 day
I don't understand why you are having glute fatigue issues, the only exercises I can see that really contribute towards the glutes are:
Day 3:
Deadlift 3x6
Day 4:
DB Step Up 3x10 (The higher you step up, the more this is a glute and hamstring movement. The lower the step up, the more this is a quadricep movement)
Could it be that your hip flexors are just tight? Give it the old foam roll
Could it be that your glute and hams are a weak point? Incorporate high rep (think bodyweight) glute bridges focusing on posterior pelvic tilt
[youtube]rTqhhHfooxg[/youtube][/QUOTE]
Thanks for the detailed reply :)
My overall level of fatigue is fine - I don't feel in need of a deload and my sleep had been mostly decent (7-7.5 hours most nights).
Yes, I do warm up sets in a similar way to what you prescribed. I do them for all of my barbell compound movements.
I tend do accrue a lot of fatigue set-to-set, so my RPEs always climb. Still, I feel that I need to push a bit, otherwise I simply wouldn't make progress. In general I have always progressed very slowly, especially after my first six months of training. I've been training consistently for nearly 2.5 years now. I'm not strong, but I have put on about 20lb of muscle.
My glutes take a hammering from sprinting, which I do a lot of at softball. I play on Saturdays and am generally still sore on Tuesday, which is when I have RDLs programmed. I have no game next weekend, so it will be interesting to see how my body responds.
If anything my glutes and hams are a stronger area for. me - my deadlift is a lot higher than my squat. Never tried foam rolling before - might give it a go.
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Testing - can't post today's workout for some reason. Any ideas why?
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Maybe the website is just being funky.
Or maybe you use a character they don’t like.
Workouts have been looking good, but regarding deadlifts unless you just love the lift or wanna do a PL meet just scrap them.
Or try a rack pull or trap deads
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Meso 3
Week 3 - Day 1 (53 minutes)
Up a full kg last week to an average of 76.3kg (168lb).
High Bar Squat (3 min rest between sets)
4 x 75kg @ RPE 8
4 x 75kg @ RPE 8.5
4 x 75kg @ RPE 9
4 x 75kg @ RPE 9.5
Push Ups (superset with pull ups - 2 min rests)
19 x Bodyweight (76.3kg)
17 x bodyweight
17 x bodyweight
Pull Ups (superset with push ups - 2 min rests)
7 x bodyweight (76.3kg)
7 x bodyweight
6 x bodyweight
Calf Raise (superset with curls - 1 min rests)
14 x 45.5kg
14 x 45.5kg
14 x 45.5kg
Barbell Curls (superset with lateral raise - 1 min rests)
12 x 20kg
12 x 22.5kg
13 x 22.5kg
Edit: removed all commentary so I could post the workout. Back is at least 95% better, it was just a minor tweak thankfully.
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Solid workout. Glad to hear the back is fine.
I recall someone else mentioning recently that certain special characters can cause errors when posting, so maybe something within Your commentary was messing it up.
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Meso 3
Week 2 - Day 2 (59 mins)
A rare evening workout for me - my toddler got me up three times last night so I needed the extra sleep.
Bench Press (2.5 mins rest between sets)
4 x 62.5kg @ RPE 9.5
4 x 62.5kg @ RPE 10
4 x 60kg @ RPE 9.5
4 x 60kg @ RPE 9
I really dialled in my form for the last set. Sets of 3 with 65kg next week, which will be the heaviest I have benched.
Bent-over Row (2.5 mins rest between sets)
5 x 67.5kg @ RPE 7
5 x 67.5kg @ RPE 8
5 x 67.5kg @ RPE 8
5 x 67.5kg @ RPE 8.5
Can't help but feel that I'd be better-served doing these in a higher rep range - my form is fine though.
Romanian Deadlift (2 min rest between sets)
6 x 62.5kg
6 x 62.5kg
Sticking with deload weight and volume while my glutes and hams are still under-recovered.
Skullcrushers (superset with lateral raise)
14 x 22.5kg
14 x 22.5kg
12 x 22.5kg
Added one rep to the middle set.
Lateral Raise (superset with skullcrushers)
12 x 8kg
12 x 8kg
10 x 8kg
Big improvement on last week, but still couldn't manage the minimum reps, so I'll be back to 6.75kg and shooting for sets of 20 before adding weight again.
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Always fun when the little one wakes you up multiple times.
If you’re form is fine on the rows you can keep the rep range for now and use a change in reps as a new stimulus if you start feeling stale or stall in the movement.
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Meso 3
Week 3 - Day 3 (56 mins)
No softball this weekend, so I switched my Day 3 and 4 workouts, giving me more time between RDLs and Deadlifts.
Chin Ups (2 mins rest between sets)
7 x bodyweight (76.3kg)
7 x bodyweight
7 x bodyweight
7 x bodyweight @ RPE 6.5
RPEs too low to accurately estimate for the first three sets. Back up to sets of 6 with 10kg added next week.
Overhead Press (2 mins rest between sets)
6 x 30kg @ RPE 6
6 x 30kg @ RPE 5.5
6 x 30kg @ RPE 6.5
6 x 30kg @ RPE 7.5
Decided to back off the weight seeing as I skipped overhead pressing last week. Attempting sets of 5 with 37.5kg next week.
Lying Banded Leg Curls (1 min rest between sets)
16 x medium band
16 x medium band
15 x medium band
Added one rep to the second set.
Dumbbell Step Ups (2 min rest between sets)
10 x 20.5kg (per hand)
10 x 20.5kg (per hand)
10 x 20.5kg (per hand)
Still using the too-short box, so ROM is small (same comment as last week, but given my left glute is still very sore, it's probably not a bad thing)
Dumbbell Flys (1.5 min rests between sets)
15 x 8kg (per hand)
15 x 8kg (per hand)
13 x 8kg (per hand)
Added five reps on last week's performance. Technique is good, but I always feel these more in my arms than chest.
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Solid work and yeah if the glute is troublesome, having your step ups be a shorter rom that becomes more quad focused isn’t bad at all.
Given you have lots of glute volume overall, you’re not really missing out on development.
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[QUOTE=Filmbuff81;1639557203]Solid work and yeah if the glute is troublesome, having your step ups be a shorter rom that becomes more quad focused isn’t bad at all.
Given you have lots of glute volume overall, you’re not really missing out on development.[/QUOTE]
That's what I thought. TBH my glutes are plenty big enough compared to the rest of my physique - I'm pretty proportional, but could probably bring my arms up a bit.
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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.
