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    Meso 4 Week 2 - Day 3 (54 mins) Morning workout...

    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...
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    126
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    8,044

    Meso 4 Week 2 - Day 2 (50 mins) Back on morning...

    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...
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    126
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    8,044

    Meso 4 Week 2 - Day 1 Average weight last week...

    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...
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    221
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    Last two weeks of training: DELOAD WEEK ...

    Last two weeks of training:

    DELOAD WEEK

    High bar
    8 x 20kg = 160kg
    5 x 40kg = 200kg
    3 x 60kg = 180kg
    3 x 70kg
    3 x 70kg = 420kg
  • Replies
    126
    Views
    8,044

    Meso 4 Week 1 - Day 4 (56 mins) I recently had...

    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...
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    126
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    8,044

    Meso 4 Week 1 - Day 3 (54 mins) Deadlifts are...

    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 @...
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    126
    Views
    8,044

    Meso 4 Week 1 - Day 2 (54 mins) Off to a bad...

    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...
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    126
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    8,044

    Meso 4 Week 1 - Day 1 Evening workout after...

    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...
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    Training body parts once per week will 'work',...

    Training body parts once per week will 'work', but not as well as 2-3x per week. It's definitely possible to fit that in 4 x 45 min sessions, you'll just have to do less sets. As another poster said,...
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    126
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    8,044

    Meso 3 Deload Week - Day 4 (26 mins) Chin Ups...

    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
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    126
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    8,044

    Meso 3 Deload Week - Day 3 (25 mins) Light...

    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
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    126
    Views
    8,044

    Meso 3 Deload Week - Day 2 (31 mins) Bench...

    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
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    126
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    8,044

    Meso 3 Deload Week - Day 1 (28 minutes) I was...

    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...
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    221
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    60,823

    High bar: 8 x 20kg = 160kg 5 x 40kg = 200kg...

    High bar:

    8 x 20kg = 160kg
    5 x 40kg = 200kg
    3 x 60kg = 180kg
    1 x 77.5kg
    3 x 77.5kg
    3 x 77.5kg
    3 x 77.5kg = 775kg
    3 x 70kg = 210kg
  • Replies
    126
    Views
    8,044

    Meso 3 Week 4 - Day 4 Anyone else having...

    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....
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    126
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    8,044

    Meso 3 Week 4 - Day 3 I've had a pretty bad...

    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...
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    126
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    8,044

    Meso 3 Week 4 - Day 2 (58 minutes) Doing the...

    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 @...
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    126
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    8,044

    My glutes were always a little sore on this...

    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...
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    126
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    8,044

    Meso 3 Week 4 - Day 1 (54 mins) Doing my Day 2...

    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...
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    221
    Views
    60,823

    High bar: 8 x 20kg = 160kg 5 x 40kg = 200kg 3...

    High bar:
    8 x 20kg = 160kg
    5 x 40kg = 200kg
    3 x 60kg = 180kg
    1 x 75kg
    4 x 75kg
    4 x 75kg
    4 x 75kg
    4 x 75kg = 1275kg
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