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One more workout to go this week, then I'll be starting a new mesocycle. I had to reduce the length of this meso due to the back soreness which is now better. Then I got sick, so it was a good thing...

Sleep: ~ 6 hours

Skipped my usual pre-workout meal and caffeine (coffee) to get an extra half hour's sleep. Today is my first day back at work after 2 days off with a cold.

Time taken: 40...

Yes, the 15% reset protocol is for individual failed lifts, not across the board.

Lat Pull Downs are for 3 sets of 8. To slow the progressions, if you achieve that with 145lb, the next week you...

Sleep: Who the hell knows?

Home sick from work today. RAT test yesterday afternoon was negative but felt lousy this morning so I went for a PCR and am still waiting for the result. I was in bed...

This was going to be my comment. Follow the program as-written - when you fail to get the reps with good form for two sessions in a row, reduce the weight by 15% and work your way back up. You should...

I would assume your watch is NOT accurate. Tracking calories burned through activity probably isn't worthwhile because it's almost impossible to do it accurately. Best practice IMO is to estimate...

Weekly average weight: 78.9kg (174lb)
Nutrition: maintenance
Sleep: ~ 7 hours

Time taken: 34 minutes

Stretching and physio

HIGH BAR SQUAT
10 x 20kg

Sleep: ~ 7.5 hours

My lower back still isn't in great shape, so I've decided to start my deload a week early. Back to maintenance calories for the week.

Time taken: 37 minutes

Stretching and...

38th birthday today. I was going to do my Day 4 workout, but my lower back is way too sore - it looks like I should have gone a little easier on the deadlifts. Went for a walk and did some stretching...

Sleep: ~ 6 hours

I've been experiencing some lower back soreness lately and I'm not sure of the cause. I'll be carefully paying attention to how my back feels during the deadlift warm up sets to...

I thought about that. In a way I have progressed because in the first week of the meso, my fifth rep of the first set was super grindy with bad form, but the last two weeks have been 5 clean reps...

Sleep: ~ 7 hours

Ongoing soreness and strained sensation in my right trap. Hoping it won't affect my bench today.

Time taken: 51 minutes

Stretching

BENCH PRESS
10 x 30kg

I seem to have reached something of a mini plateau for the bench press - I've been stuck on the same weight and reps for three weeks now and I'm bulking. First working set O RIR, last two sets 1 RIR....

Weekly average weight: 78.8kg (173.8lb)
Nutrition: ~ 300 calorie surplus
Sleep: ~ 7 hours

Weight gain has been a little fast lately due to an increase in off-plan eating.

Time taken: 53...

I assume 11lb bench is a typo?!

A 10lb for the OHP is huge - definitely repeat the weight. Make sure you're not sacrificing form for any exercise - if you can't get the reps with good form, repeat...

Sleep: ~ 7 hours

I accidentally overslept by an hour, which meant I didn't have my usual pre-workout meal or caffeine. As a result I ran out of time and had to skip the last two exercises. This...

I'll keep an eye on this - your starting weights are similar to what I'm working with at present, but I'm the strongest I've ever been.

Had a quick look at where I am in relation to my long term goals:

Bench 1RM = 73.1kg, goal 100kg (73% of the way there)
Squat 1RM = 90kg, goal 140kg (64% of the way there)
Deadlift 1RM =...

Sleep: ~ 7.5 hours

Time taken: 60 minutes

Stretching

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 90kg

The Fierce 5 dumbbell program is a good one to start with. You'll eventually outgrow your 50lb dumbbells and will need to get something heavier. I can't tell you much about resistance bands - I only...