Eric Helms inspired 5-day FB

I came up with this routine after reading the 3DMJ training book and watching some YouTube videos of Eric Helms talking about full body training, where the leg volume is spread throughout the week, so there are no workouts that suck (I've always dreaded leg/lower days).

[url]https://forum.bodybuilding.com/showthread.php?t=179834313[/url]

My first session was today and took 45 minutes including stretching and warm up sets.

Bench (rested 2.5 min between sets)
5 x 60kg @ RPE 9 (too high, reduced weight)
5 x 57.5kg @ RPE 8
5 x 57.5kg @ RPE 8.5
5 x 57.5kg @ RPE 9

Bent-over Row (2.5 min rests between sets)
6 x 57.5kg @ RPE 7 (too low, increased weight)
6 x 60kg @ RPE 8
6 x 60kg @ RPE 8.5
6 x 60kg @ RPE 8

Skullcrushers (superset with calf raises)
12 x 22.5kg
12 x 22.5kg
12 x 22.5kg
Increase load to 25kg next week.

Dumbbell calf raises (superset with skullcrushers)
15 x 35.5kg
15 x 35.5kg
15 x 35.5kg
Increase load to 38kg next week.

I always enjoy seeing people run some full body stuff.

Last year I hammered mountain dog for basically a year with a couple full body bodybuilding stints between programs.

Not having legs days is definitely nice haha.

Half in :)

Will try and keep somewhat regular.

I see you're a man after my own heart and overshot bench to start xD

Cheers guys, I appreciate it.

Yeah, I used my PR to calculate my working weight for bench, even though I've been doing higher rep work lately - it was pretty optimistic.

Day 2 - 51 minutes including warm up sets. All straight sets. I think it's probably best I stay a bit further from failure with RDLs as I have a history of straining my lower back doing them. Back is a bit sore from them now, hopefully it will come good. Rest day tomorrow.

High-bar Squat (rested 3 min between sets)
5 x 67.5kg @ RPE 8
5 x 67.5kg @ RPE 8.5
5 x 67.5kg @ RPE 8.5
5 x 67.5kg @ RPE 9

Romanian Deadlift (2 mins between sets)
8 x 65kg @ RPE 6-7 (too low, increased weight)
8 x 67.5kg @ RPE 7.5
8 x 67.5kg @ RPE 8

Pull Ups (2 mins between sets)
Bodyweight (75kg) x 7
Bodyweight x 6
Bodyweight x 6

Barbell Curls (90 seconds between sets)
12 x 22.5kg
11 x 22.5kg
8 x 22.5kg

Day 3 - 37 mins including a single warm up set for the OHP.

Overhead Press (rested 2.5 mins between sets)
7 x 30kg @ RPE 8
7 x 30kg @ RPE 8
7 x 30kg @ RPE 9
7 x 30kg @ RPE 9.5

I did the next three exercises in a circuit with 1 minute rest between sets.

Push Ups
15 x bodyweight
15 x bodyweight
15 x bodyweight
15 x bodyweight
All sets were well short of failure, but my right shoulder was clicking, so I played it safe.

Lying Banded Leg Curls
20 x light band
20 x light band
20 x light band
Easy, but awkward - the band kept slipping up my calves. Any suggestions to improve this exercise would be welcome. Medium band next week.

Neck Extensions
20 x 5kg
20 x 5kg
20 x 5kg
I might need to get a 7.5kg plate for these as my next heaviest is 10kg, which is a huge jump.

Workouts look good, you could do them one leg at a time so you can loop it around a couple times or do a similar move with both legs.

Give some extra slack and the loop it around an ankle again.

'You must spread some Reputation around before giving it to Filmbuff81 again.'

Thanks mate!

I'll try and film some band ham curls tonight, I seriously doubt you'll need a medium band if we are using the same band scale.
I don't even need a light

[QUOTE=WolfRose7;1633480663]I'll try and film some band ham curls tonight, I seriously doubt you'll need a medium band if we are using the same band scale.
I don't even need a light[/QUOTE]

'You must spread some Reputation around before giving it to WolfRose7 again.'

That would be amazing, thank you! I experimented with standing, seated and lying banded leg curls on my rest day and found lying to be the easiest to perform and the easiest to target the hamstrings.

Day 4 - took 48 minutes including a single warm up set for the CG Bench and one bathroom break. Started out a little too easy (definitely underestimated the weight for CG bench) but the split squats were gruelling. All straight sets (I would have superset the split squats and lat raises, but would need another set of dumbbells).

Chin Ups (2.5 min rests between sets)
8 x bodyweight + 2.5kg @ RPE 6-7
8 x bodyweight + 2.5kg @ RPE 7
8 x bodyweight + 2.5kg @ RPE 7.5
8 x bodyweight + 2.5kg @ RPE 9
Had a bathroom break between sets 2 and 3. Starting RPE was low, but I know I accrue a lot of set-to-set fatigue with chin ups, so I didn't add weight.

Close Grip Bench (2 min rests between sets)
12 x 37.5kg @ RPE 6-7
12 x 37.5kg @ RPE 6-7
12 x 40kg @ RPE 6-7
Thought I might weaken more set-to-set, clearly I just started too light. 10 reps with 42.5kg next week.

Bulgarian Split Squats (2 min rests between sets)
8 x 26kg (each leg)
8 x 26kg (each leg)
8 x 26kg (each leg)
Done with 2 x 13kg dumbbells. I'd almost forgotten how hard these are - got a real sweat up doing them. Up to 28.5kg next week - will be a challenge.

Lateral Raise (1 min rest between sets)
15 x 5.5kg dumbbells
15 x 5.5kg dumbbells
15 x 5.5kg dumbbells
Only got hard at the end of the last set, but probably had another 2 clean reps in me. Up to 6.75kg dumbbells next week.

Day 5 - Longest workout so far, taking 61 minutes due to having 4 warmup sets for the deadlift and 3 for the front squat, plus longish rest times. Hard to say whether this or Day 2 is the harder session, but they are both followed up by a rest day, which was by design. I started out today with sore glutes from the Bulgarian Split Squats yesterday - probably not ideal coming into deadlifting.

Deadlift (3-3.5 min rest between sets)
5 x 92.5kg @ RPE 7.5
5 x 92.5kg @ RPE 8.5
5 x 92.5kg @ RPE 8.5-9
5 x 92.5kg @ RPE 9

Front Squats (2.5-3 min rest between sets)
8 x 52.5kg @ RPE 8
8 x 52.5kg @ RPE 8.5
8 x 52.5kg @ RPE 9
Not sure if it's the exercise, the higher reps or a combination of both, but I was breathing much heavier after these than the Deadlifts.

Dumbbell Rows (superset with calf raises, 1 min rests between).
12 x 23kg
12 x 23kg
12 x 23kg
Up to 24.25kg next week.

Calf Raises (superset with DB Rows)
20 x 33kg
20 x 33kg
20 x 33kg
Up to 35.5kg next week.

[url]https://youtu.be/_2R6rCodC1M[/url]

Sorry for the delay, work has been busy.


You can let the non working leg hover at the same angle or lightly touch the ground, the main thing is keeping the knee in the same place.
As you'll see in only use a mini band, rack isn't even bolted down and still want to grab my ham from the feels.

You can play with the angle too, I generally try and keep as much of the upper thigh in the air as possible so it's less like a seated curl and more like a laying one but sat up.

[QUOTE=WolfRose7;1633654003][url]https://youtu.be/_2R6rCodC1M[/url]

Sorry for the delay, work has been busy.


You can let the non working leg hover at the same angle or lightly touch the ground, the main thing is keeping the knee in the same place.
As you'll see in only use a mini band, rack isn't even bolted down and still want to grab my ham from the feels.

You can play with the angle too, I generally try and keep as much of the upper thigh in the air as possible so it's less like a seated curl and more like a laying one but sat up.[/QUOTE]

Interesting, thank you. I think I'll stick with the lying for the first four weeks, then try a seated curl like that (although my bands are much longer, so I'll have to rig it up differently).

Workouts looking good!

Bad news! I woke up today (Sunday) with bad tendonitis in my right wrist and forearm. I've rubbed Voltarin into it and taken an anti-inflammatory - it's a bit better, but will need to be a lot better before I lift again.

[QUOTE=RapidFail;1633719653]Bad news! I woke up today (Sunday) with bad tendonitis in my right wrist and forearm. I've rubbed Voltarin into it and taken an anti-inflammatory - it's a bit better, but will need to be a lot better before I lift again.[/QUOTE]

That's a shame, maybe just move **** around to avoid aggravating it.
I get the odd reoccurring right bicep issue that flares up on cg bench and deadlift,
But is absolutely fine with wider grip benching

Week 2 Day 1 - Took 46 minutes including warm up sets. Tendonitis was 90% better this morning, but I waited until the afternoon to lift.

Bench (rested 2.5 min between sets)
4 x 60kg @ RPE 7.5
4 x 60kg @ RPE 8.5
4 x 60kg @ RPE 9.5
4 x 60kg @ RPE 9
Haven't benched with reps this low for a long time - felt like a different kind of challenge, no muscle burn or cardio issues, just heavy weight (for a pipsqueak like me!). Form slipped a bit on the 3rd set, hence the higher RPE.

Bent-over Row (2.5 min rests between sets)
5 x 62.5kg @ RPE 8.5
5 x 62.5kg @ RPE 8
5 x 62.5kg @ RPE 8
5 x 62.5kg @ RPE 8.5
Didn't bother with a warmup set for these which was probably a bit silly. Second set felt much better than the first.

Skullcrushers (superset with calf raises)
8 x 25kg
8 x 25kg
8 x 25kg
Could have done more reps, but played it safe, right arm didn't feel 100%.

Dumbbell calf raises (superset with skullcrushers)
15 x 38kg
15 x 38kg
15 x 38kg
Increase load to 40.5kg next week.

In on thread. Will be following your progress. Seems a very sensible plan you've got

Oh, it's probably worth mentioning that I'm currently cutting. Average weight (from 3 days) last week was 74.5kg (164.3lb) - 500g down from the week previous. I'm 185cm tall (6'1") and the Navy method has me at 13% body fat, but I'm probably a little higher. Planning on two more weeks of cutting, then switching to maintenance for a bit before launching into a long lean bulk.

[QUOTE=safcpaul;1633791113]In on thread. Will be following your progress. Seems a very sensible plan you've got[/QUOTE]

Great, thank you :)

[QUOTE=RapidFail;1633793933]Oh, it's probably worth mentioning that I'm currently cutting. Average weight (from 3 days) last week was 74.5kg (164.3lb) - 500g down from the week previous. I'm 185cm tall (6'1") and the Navy method has me at 13% body fat, but I'm probably a little higher. Planning on two more weeks of cutting, then switching to maintenance for a bit before launching into a long lean bulk.[/QUOTE]

You're a more disciplined man than me xD.
I'm closer to 90 and 5cm less, prob 10% bf higher at least and still won't cut xD

[QUOTE=WolfRose7;1633797943]You're a more disciplined man than me xD.
I'm closer to 90 and 5cm less, prob 10% bf higher at least and still won't cut xD[/QUOTE]

You're also a lot stronger. Mostly I'm just giving myself more room to bulk - ideally I would like to cut for just 10 weeks per year to keep my bodyfat in check, but I've always gained too much fat when bulking. I figure getting leaner in the first place will only help.

Week 2 Day 2 - Took 52 minutes including warm ups. This was suppposed to have been done on Tuesday, but life got in the way - I've got a sick wife and two sick kids (6 and 2) to look after. Just colds, nothing to worry about, but my sleep has been very disturbed. I've stayed healthy so far, touch wood. Tendonitis has totally cleared up.

High-bar Squat (rested 3 min between sets)
4 x 70kg @ RPE 9
4 x 70kg @ RPE 9.5
4 x 70kg @ RPE 9.5
4 x 70kg @ RPE 9.5
The extra 2.5kg was really noticeable, starting RPE higher than I wanted. I could attribute this to poor sleep or perhaps being into my 7th week of cutting.

Romanian Deadlift (2 mins between sets)
7 x 70kg @ RPE 6.5 (low but decided to stick with it)
7 x 70kg @ RPE 7.5
7 x 70kg @ RPE 7.5

Pull Ups (2 mins between sets)
Bodyweight (74.5kg) x 7
Bodyweight x 7
Bodyweight x 6
Added a rep on the second set - I'll call that a win.

Barbell Curls (90 seconds between sets)
12 x 22.5kg
11 x 22.5kg
9 x 22.5kg
As above - an extra rep on the 3rd set.

Week 2 Day 3 - 41 mins including a single warm up set for the OHP. This week has been hard. First the tendonitis, then I got stung by a bee at work (on the palm of my hand, thankfully not allergic) and my 2yo has not been letting me sleep. This workout was done at night, I needed the extra sleep this morning.

Overhead Press (rested 2.5 mins between sets)
6 x 32.5kg @ RPE 9.5
6 x 32.5kg @ RPE 8.5
6 x 32.5kg @ RPE 9
6 x 32.5kg @ RPE 10
Stuffed up and forgot to load a 1.25kg plate on one side. Did 3 reps but it felt funny. Corrected the weight then started the set again maybe 30 seconds later - this is the reason for the high RPE on the first set. Form wasn't 100% on the final rep of the last set, but good enough to count.

Lying Banded Leg Curls (1 min rest between sets)
20 x light band
20 x light band
20 x light band
I stuck with the light band this week, but hooked it around each ankle for extra stability and a bit more tension. Cut off the blood to my feet a bit but it worked a treat. I didn't want to have to set up more than once, so I did them as straight sets. Will use the medium band next week.

Push Ups (superset with neck extensions)
16 x bodyweight
16 x bodyweight
16 x bodyweight
16 x bodyweight
Right shoulder still clicking, but no pain. Maybe 2 RIR on the last set.

Neck Extensions (superset with push ups)
15 x 7.5kg
15 x 7.5kg
15 x 7.5kg
Really felt the 50% weight increase - went close to failure.

Week 2 Day 4 - 44 mins including a single warm up set for the CG Bench. Less than 12 hours between this workout and the previous one, felt fine though because I actually got 7 hours sleep, which is a rare luxury these days.

Chin Ups (2.5 min rests between sets)
7 x bodyweight + 5kg @ RPE 6
7 x bodyweight + 5kg @ RPE 7-7.5
7 x bodyweight + 5kg @ RPE 8.5
7 x bodyweight + 5kg @ RPE 9.5

Close Grip Bench (2 min rests between sets)
10 x 42.5kg @ RPE 6-7
10 x 42.5kg @ RPE 6-7
10 x 45kg @ RPE 8.5
Similar to last week, had to add more weight and probably should have done so after the first set. Clearly I way undershot the weight the first time.

Bulgarian Split Squats (2 min rests between sets)
8 x 28.5g (each leg)
7 x 28.5kg (each leg)
5 x 28.5kg (each leg)
Done with 2 x 14.25kg dumbbells. Got 7 with the left leg (first) on the final set, but failed at 5 reps with the right after going a bit too low and couldn't get back up. Will repeat with this weight next week.

Lateral Raise (1 min rest between sets)
12 x 6.75kg dumbbells
12 x 6.75kg dumbbells
10 x 6.75kg dumbbells
Failed the final set by 2 reps. I'll need to get those reps next week or go back down to 5.5kg, possibly increasing the rep target.

Week 2 Day 5 - Took 57 minutes including warm ups.

Deadlift (3 min rest between sets)
4 x 95kg @ RPE 6-7
4 x 95kg @ RPE 7.5
4 x 95kg @ RPE 8.5
4 x 95kg @ RPE 8.5

Front Squats (2.5 min rest between sets)
7 x 55kg @ RPE 8.5
7 x 55kg @ RPE 8.5
7 x 55kg @ RPE 9

Dumbbell Rows (superset with calf raises )
12 x 24.25kg
12 x 24.25kg
12 x 24.25kg
Much harder this week - up to 25.5kg next week, don't expect to get 3 x 12.

Calf Raises (superset with DB Rows )
20 x 35.5kg
18 x 35.5kg
18 x 35.5kg
Same weight next week. Probably worth mentioning that I do all my calf raises with a single dumbbell - I could lift a lot more on a calf raise machine.

Average weight for the last week was up 200g to 74.7kg. Diet adherence was mostly good, but I had a 'cheat meal' the night before a weigh in which skewed the weekly average up. One more week of cutting - I'm down from 77.5kg at the start of February.

Week 3 Day 1 - Took 49 minutes including warm up sets.

Bench (rested 2.5 min between sets)
3 x 62.5kg @ RPE 9
3 x 62.5kg @ RPE 9.5
3 x 62.5kg @ RPE 9.5
3 x 62.5kg @ RPE 9
The weight felt crushingly heavy - I actually had to check that I hadn't loaded 65kg instead. Cutting and poor sleep (though last night was a solid 7.5 hours) might be affecting my performance.

Bent-over Row (2-2.5 min rests between sets)
4 x 65kg @ RPE 8
4 x 65kg @ RPE 8
4 x 65kg @ RPE 7.5
4 x 65kg @ RPE 8
Actually got easier once I was grooved in, so I reduced the rest time.

Skullcrushers (superset with calf raises)
9 x 25kg
9 x 25kg
9 x 25kg
Elbows hurt, makes me wonder if I should switch these to the 12-15 rep range.

Dumbbell calf raises (superset with skullcrushers)
15 x 40.5kg
15 x 40.5kg
13 x 40.5kg
Dumbbell is getting unwieldy at this weight - I think I will have to up the rep range (to 15-20) or I'm going to hurt myself just getting into position.

Great job. I don't do skull crushers for that exact reason. They kill my elbows

[QUOTE=safcpaul;1634335343]Great job. I don't do skull crushers for that exact reason. They kill my elbows[/QUOTE]

I usually don't have a problem with them - overhead extensions are usually worse for me. I think the 8-12 rep range might be the problem and going lighter could help.

[QUOTE=RapidFail;1634335903]I usually don't have a problem with them - overhead extensions are usually worse for me. I think the 8-12 rep range might be the problem and going lighter could help.[/QUOTE]

Could be right mate. What kind of bar do you use when doing them?

[QUOTE=safcpaul;1634336663]Could be right mate. What kind of bar do you use when doing them?[/QUOTE]

10kg straight training bar

Week 3 Day 2 - 52 minutes
I did this workout in the evening, which is not my preference. I have never felt more ready for a deload, which I think is mostly due to the poor sleep, partly due to cutting and partly as a result of this program being higher volume than I was doing previously.

High-bar Squat (rested 3 min between sets)
3 x 72.5kg @ RPE 7.5
3 x 72.5kg @ RPE 8.5
3 x 72.5kg @ RPE 9
3 x 72.5kg @ RPE 9
Felt lighter than the 70kg last week - good sign I guess.

Romanian Deadlift (2 mins between sets)
6 x 72.5kg @ RPE 7
6 x 72.5kg @ RPE 8
6 x 72.5kg @ RPE 8.5

Pull Ups (2 mins between sets)
Bodyweight (74.7kg) x 7
Bodyweight x 6
Bodyweight x 6
Felt these a lot in my elbows, possibly still affected from the skullcrushers yesterday. Lost a rep compared to last week's performance. Definitely feeling ready for a deload.

Barbell Curls (90 seconds between sets)
12 x 22.5kg
11 x 22.5kg
9 x 22.5kg
Matched last week's performance.

Week 3 Day 3 - 36 minutes.

Overhead Press (rested 2.5 mins between sets)
5 x 35kg @ RPE 9.5
5 x 35kg @ RPE 9
5 x 35kg @ RPE 9
5 x 35kg @ RPE 10
My ceiling is lower on one side of my gym room and if I don't stand to one side I can hit it while doing the OHP. That happened in the first rep of my first set today, which contributed to the high RPE. Regardless, my pressing strength is way down from my peak.

Lying Banded Leg Curls (1 min rest between sets)
15 x medium band
15 x medium band
15 x medium band
Hard work! The medium band is a big step up from the light and I struggled to get 3x15.

Push Ups (superset with neck extensions)
18 x bodyweight
16 x bodyweight
15 x bodyweight
14 x bodyweight
3 reps down compared to last week's performance.

Neck Extensions (superset with push ups)
10 x 7.5kg (reduced weight)
15 x 6.25kg
15 x 6.25kg
Doing these by holding two plates behind my head. Should have used 6.25kg last week - not sure how I managed it.

Week 3 Day 4 - 42 minutes including a single warm up set for the CGBP.

Chin Ups (2.5 min rests between sets)
6 x bodyweight + 7.5kg @ RPE 8
6 x bodyweight + 7.5kg @ RPE 8.5
6 x bodyweight + 7.5kg @ RPE 8.5
6 x bodyweight + 7.5kg @ RPE 9.5

Close Grip Bench (2 min rests between sets)
8 x 47.5kg @ RPE 7.5
8 x 47.5kg @ RPE 8.5
8 x 47.5kg @ RPE 8.5
Actually started with an appropriate weight, unlike the last two weeks.

Bulgarian Split Squats (2 min rests between sets)
6 x 28.5kg (each leg)
6 x 28.5kg (each leg)
6 x 28.5kg (each leg)
Went conservative with these. God I hate them!

Lateral Raise (1 min rest between sets)
15 x 6.75kg dumbbells
12 x 6.75kg dumbbells
12 x 6.75kg dumbbells
Forgot I only needed 12 on the first set! Stronger than last time, though my form may have been a bit less strict.

Week 3 Day 5 - Took 58 minutes including warm ups.

Deadlift (3 min rest between sets)
3 x 97.5kg @ RPE 7.5
3 x 97.5kg @ RPE 7
3 x 97.5kg @ RPE 7.5
3 x 97.5kg @ RPE 7.5
I deadlift (and RDL and row) with Versa Gripps, which I love. I don't need them at this weight and rep number, but they allow me to concentrate on my form without having to worry about grip. Forgot them for the first set, totally fine, but the reason for the higher RPE.

Front Squats (2.5 min rest between sets)
6 x 57.5kg @ RPE 8.5
6 x 57.5kg @ RPE 8.5
6 x 57.5kg @ RPE 9.5
These are right up there with Bulgarian Split Squats as my least favourite exercises.

Dumbbell Rows (superset with calf raises )
12 x 25.5kg
11 x 25.5kg
11 x 25.5kg
Love this exercise! Will start with the same weight next mesocycle.

Calf Raises (superset with DB Rows )
20 x 35.5kg
20 x 35.5kg
18 x 35.5kg
I use the Versa Gripps for these too. Up 2 reps compared to last week.

Deload next week - I'm so happy! Finished my cut yesterday and weighed in at 73.1kg (161lb) which is the lightest I've been for years. My weekly average weight was 74kg exactly, which was my goal. 3 weeks of maintenance now, then I'll start a lean bulk that should go until late September, with the goal of getting up to 80kg without going over 15-16% body fat (I reckon I'm around 13-14% now).

Week 4 (Deload Week) Day 1 - Took 29 minutes including warm up sets. No RPEs here because they're too low to rate accurately. That said, nothing here felt light - bench and rows are with my challenging Week 1 weight, just 2 less reps, so should have been around an RPE 6.

Bench (rested 2 min between sets)
3 x 57.5kg
3 x 57.5kg

Bent-over Row (2 min rest between sets)
4 x 60kg
4 x 60kg
No warm up set, so kinda challenging.

Skullcrushers (1 min rest between sets)
12 x 20kg
12 x 20kg
Switched the rep range from 8-12 to 12-15 after elbow pain last week. Right elbow was clicking but not painful today.

Dumbbell calf raises (1 min rest between sets)
12 x 40.5kg
12 x 40.5kg
Did the first set without a Versa Gripp and nearly had to drop the weight - won't do that again!

Week 4 (deload week) Day 2 - took 29 minutes to complete.
Like yesterday, the weights felt heavy and hard, but with low reps and sets, the workout was short and left me feeling hungry for more (actually not so much today - squats, RDLs and pull ups all in the same workout is always going to feel hard).

High-bar Squat (rested 2.5 min between sets)
3 x 67.5kg
3 x 67.5kg

Romanian Deadlift (2 mins between sets)
6 x 67.5kg
6 x 67.5kg

Pull Ups (2 mins between sets)
Bodyweight (74kg) x 6
Bodyweight x 6

Barbell Curls (1 min between sets)
8 x 22.5kg
8 x 22.5kg

OK, I'm after some advice now. The day I finish this deload (Saturday) I will be going away on a 5-day family holiday. Normally I would start the next week of training on Monday, but I won't be back until Thursday evening and probably won't want to train until Friday morning.

I'm not planning on doing any resistance training on holiday, but might do some push ups if I feel inclined. My main question is, if I take the whole week off (after a deload) do you think I'll be OK to carry on with the program as if nothing happened, or is my strength likely to decline?

Week 4 (deload week) Day 3 - Took just 20 minutes.

Overhead Press (rested 2 mins 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
Forgot to wear socks - ouch!

Push Ups (superset with neck extensions)
15 x bodyweight
15 x bodyweight

Neck Extensions (superset with push ups)
15 x 6.25kg
15 x 6.25kg

[QUOTE=RapidFail;1634976563]OK, I'm after some advice now. The day I finish this deload (Saturday) I will be going away on a 5-day family holiday. Normally I would start the next week of training on Monday, but I won't be back until Thursday evening and probably won't want to train until Friday morning.

I'm not planning on doing any resistance training on holiday, but might do some push ups if I feel inclined. My main question is, if I take the whole week off (after a deload) do you think I'll be OK to carry on with the program as if nothing happened, or is my strength likely to decline?[/QUOTE]

Given you've been training consistently for a while now, I don't think taking a week off would set your strength back. You could even consider it strategic deconditioning if it makes you feel better :D

[I was just taking a look at your log to see how you do your volume ramping, good stuff bro!]

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=Camarija;1635025013]Given you've been training consistently for a while now, I don't think taking a week off would set your strength back. You could even consider it strategic deconditioning if it makes you feel better :D

[I was just taking a look at your log to see how you do your volume ramping, good stuff bro!][/QUOTE]

Thanks, it's just wave loading for the primary and secondary lifts and double progression for the accessories.

Week 4 (deload week) Day 4 - Took just 21 mins

Chin Ups (2 min rest between sets)
6 x bodyweight + 2.5kg
6 x bodyweight + 2.5kg

Close Grip Bench (2 min rest between sets)
8 x 42.5kg
8 x 42.5kg

Bulgarian Split Squats (2 min rest between sets)
6 x 28.5kg (each leg)
6 x 28.5kg (each leg)

Lateral Raise (1 min rest between sets)
12 x 6.75kg dumbbells
12 x 6.75kg dumbbells

Week 4 (deload week) Day 5 - Took 34 minutes including warm ups.

Deadlift (2.5 min rest between sets)
3 x 92.5kg
3 x 92.5kg

Front Squats (2 min rest between sets)
6 x 52.5kg
6 x 52.5kg
Still felt like death!

Dumbbell Rows (superset with calf raises)
8 x 25.5kg
8 x 25.5kg

Calf Raises (superset with DB Rows )
15 x 35.5kg
15 x 35.5kg

Leaving on a 5 night holiday today, so there'll be a bit of a break in this training log.

I'd personally have extended the dev block and deloaded on the week I was away half of anyway

[QUOTE=WolfRose7;1635346603]I'd personally have extended the dev block and deloaded on the week I was away half of anyway[/QUOTE]

I might have had I not been cutting and dealing with poor sleep - I felt more than ready for a deload last week. Ate at an estimated maintenance of 2700 calories last week and maintained my weekly average weight of 74kg.

[QUOTE=RapidFail;1635374743]I might have had I not been cutting and dealing with poor sleep - I felt more than ready for a deload last week. Ate at an estimated maintenance of 2700 calories last week and maintained my weekly average weight of 74kg.[/QUOTE]

That's reasonable man, I've always been the opposite tbf never pivot when I should and always keep going haha

Mesocycle 2
Week 1, day 1
I got back from holiday yesterday. After a deload and 5-day break from lifting I decided to start the next week of training early. Had good sleep all week, but one nasty hangover - whoops! Weighed 74.6kg this morning.

Bench (rested 2.5 min between sets)
5 x 60kg @ RPE 9
5 x 60kg @ RPE 9.5
4 x 60kg @ RPE 10
5 x 55kg @ RPE 8.5
I was concerned about my bench before this workout started. Judging by the RPEs, I haven't gotten any stronger in the last four weeks, or perhaps I'm a bit de-conditioned after the holiday. I'll continue with the progression, i.e. 4 x 62.5kg next week, and if I can't make it I'll consider it a failure and reduce the load by 10%.

Bent-over Row (2 min rests between sets)
6 x 62.5kg @ RPE 8
6 x 62.5kg @ RPE 8
6 x 62.5kg @ RPE 8.5
6 x 62.5kg @ RPE 9.5
Good, but probably need to increase the rest to 2.5 mins between sets, nearly failed the last set.

Skullcrushers (superset with calf raises)
15 x 20kg
15 x 20kg
15 x 20kg
Increase load to 22.5kg next week.

Dumbbell calf raises (superset with skullcrushers)
15 x 40.5kg
15 x 40.5kg
15 x 40.5kg
Increase load to 43kg next week.

Meso 2
Week 1 - Day 2
I probably should have followed advice and taken a couple of easier sessions before jumping back into the program. I was significantly more sore after last workout than I would usually be. Will be interesting to see how the second half of the week goes.

High-bar Squat (rested 3-3.5 min between sets)
5 x 70kg @ RPE 8.5
5 x 70kg @ RPE 9
5 x 70kg @ RPE 9.5
4 x 70kg @ RPE 10
RPEs a bit on the high side, knew I couldn't get the 5th rep on the last set without risking injury. Will continue with the progression and go for sets of 4 with 72.5kg next week.

Romanian Deadlift (2 mins between sets)
8 x 70kg @ RPE 6.5
8 x 70kg @ RPE 7
8 x 70kg @ RPE 7
RPEs on the low side, but I'm OK with that for this lift.

Pull Ups (2-2.5 mins between sets)
Bodyweight (74.6kg) x 7
Bodyweight x 6
Bodyweight x 6
Same performance I ended the last meso with.

Barbell Curls (90 seconds between sets)
12 x 22.5kg
10 x 22.5kg
8 x 22.5kg
One rep down on the second and third sets.