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Type: Posts; User: blue9steel

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    Friday Feb 26 - Lower Day B (5s Week) Chest &...

    Friday Feb 26 - Lower Day B (5s Week)
    Chest & Hamstring Hypertrophy Meso
    ---------------------------------------------
    Good Mornings 5x135w45x5 REPS: 17 14 12 10 9
    KB Swings 5x45w22.5x5 REPS: 24...
  • Replies
    496
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    25,778

    Thursday Feb 18 - Upper Day B (5s Week) Chest &...

    Thursday Feb 18 - Upper Day B (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 5x85w45 REPS: 16 13 11 9 8
    DIY Cable Crossover 5x12.5w3...
  • Two general approaches: 1) Ignore the amount...

    Two general approaches:

    1) Ignore the amount you burn with exercise and just bundle it in your TDEE. This works well if your exercise routine is pretty stable and avoids estimation problems.
    ...
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    496
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    25,778

    Wednesday Feb 24 - Accessory Day (5s Week) Chest...

    Wednesday Feb 24 - Accessory Day (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------------
    Dips 5xBWw3 REPS: 13 11 9 8 7
    Cable Pushdowns 5x50w3 REPS: 13...
  • Replies
    496
    Views
    25,778

    Tuesday Feb 23 - Lower Day A (5s Week) Chest &...

    Tuesday Feb 23 - Lower Day A (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------
    RDL 5x320w225x5 REPS: 11 9 9 9 8 **Likely cut my 2nd set short
    GHR 5xRedwBWx3...
  • That's exactly what I do now. I try pretty hard...

    That's exactly what I do now. I try pretty hard to make sure I'm properly detecting RIR 3 on the first week of the mesocycle, after that it's just match or beat. Seems to be producing good gains...
  • I think it's required for optimality. ...

    I think it's required for optimality. Additionally you can't train as a hard without it since your maximum rate and maximum sustained rate aren't the same.
  • Replies
    496
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    25,778

    Monday Feb 22 - Upper Day A (5s Week) Chest &...

    Monday Feb 22 - Upper Day A (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------
    Paused Bench 5x145w95x5 REPS: 13 11 10 9 8
    Inc DB Press 5x60w40x5 REPS: 10...
  • Replies
    496
    Views
    25,778

    Friday Feb 12 - Lower Day B (4s Week) Chest &...

    Friday Feb 12 - Lower Day B (4s Week)
    Chest & Hamstring Hypertrophy Meso
    ---------------------------------------------
    Good Mornings 4x135w45x5 REPS: 16 12 10 8
    KB Swings 4x45w22.5x5 REPS: 22 21...
  • Replies
    496
    Views
    25,778

    Thursday Feb 18 - Upper Day B (4s Week) Chest &...

    Thursday Feb 18 - Upper Day B (4s Week)
    Chest & Hamstring Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 4x85w45 REPS: 15 12 10 8
    DIY Cable Crossover 4x12.5w3...
  • Replies
    496
    Views
    25,778

    Wednesday Feb 17 - Accessory Day (4s Week) Chest...

    Wednesday Feb 17 - Accessory Day (4s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------------
    Dips 4xBWw3 REPS: 12 10 8 7
    Cable Pushdowns 4x50w3 REPS: 12 11...
  • Replies
    496
    Views
    25,778

    Tuesday Feb 16 - Lower Day A (4s Week) Chest &...

    Tuesday Feb 16 - Lower Day A (4s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------
    RDL 4x320w225x5 REPS: 10 9 8 7
    GHR 4xRedwBWx3 REPS: 17 15 13 11
    Front Squats...
  • Replies
    496
    Views
    25,778

    Monday Feb 15 - Upper Day A (4s Week) Chest &...

    Monday Feb 15 - Upper Day A (4s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------
    Paused Bench 4x145w95x5 REPS: 12 10 9 8
    Inc DB Press 4x60w40x5 REPS: 15 8...
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    1,190

    Somewhat, but the extreme that you posted...

    Somewhat, but the extreme that you posted probably isn't a good idea.
  • In my current meso design week one I try to hit 3...

    In my current meso design week one I try to hit 3 RIR, each additional week I try to match or beat reps, if reps get too far out of the rep range I'm shooting for I'll increase weight, in the last...
  • Replies
    496
    Views
    25,778

    Friday Feb 12 - Lower Day B (3s Week) Chest &...

    Friday Feb 12 - Lower Day B (3s Week)
    Chest & Hamstring Hypertrophy Meso
    ---------------------------------------------
    Good Mornings 3x135w45x5 REPS: 15 11 9
    KB Swings 3x45w22.5x5 REPS: 21 20 18...
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    64
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    6,793

    I've gotten shoulder problems from benching in...

    I've gotten shoulder problems from benching in the past but given what I know now it was pretty much all my fault.

    1) Good technique is critical, use bad form and you're going to get hurt...
  • Replies
    496
    Views
    25,778

    Thursday Feb 11 - Upper Day B (3s Week) Chest &...

    Thursday Feb 11 - Upper Day B (3s Week)
    Chest & Hamstring Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 3x85w45 REPS: 14 11 9
    DIY Cable Crossover 3x12.5w3 REPS:...
  • Replies
    496
    Views
    25,778

    Wednesday Feb 10 - Accessory Day (3s Week) Chest...

    Wednesday Feb 10 - Accessory Day (3s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------------
    Dips 3xBWw3 REPS: 11 9 7
    Cable Pushdowns 3x50w3 REPS: 11 10 9...
  • Replies
    496
    Views
    25,778

    Tuesday Feb 9 - Lower Day A (3s Week) Chest &...

    Tuesday Feb 9 - Lower Day A (3s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------
    RDL 3x320w225x5 REPS: 9 8 7
    GHR 3xRedwBWx3 REPS: 16 14 12
    Front Squats...
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