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  • Thanks. My assistance exercises for the bench...

    Thanks. My assistance exercises for the bench (Tuesday) are Push Ups (Thursday, 3 x AMRAP sets) and Dumbbell Bench (Friday, 3 x sets of 10-15). Recovery is always good - if anything I feel I could...
  • Bench day again. After failing to add a rep in...

    Bench day again. After failing to add a rep in the last mesocycle (with 5 x 65kg, while bulking but I also hurt my back and got sick), I've decided to switch to a higher (8-10) rep range (I was doing...
  • Mesocycle 3 - Week 1 - Day 2

    Sleep: ~ 6 hours

    Time taken: 55 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 40kg
    3 x 50kg
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    I'm similar - I had prominent bicep veins when I...

    I'm similar - I had prominent bicep veins when I was over 20%. Based on the pic I'd guess around 17%, pretty similar to where I'm at now, but I'm a touch shorter and smaller (6'1" and 173lb).
  • Mesocycle 3 - Week 1 - Day 1

    Weekly average weight: 78.0kg (172lb)
    Nutrition: variable due to illness
    Sleep: ~ 7 hours

    Might be able to stop the physio soon as my hamstring is much better. My average weight dropped by 800g...
  • One more workout to go this week, then I'll be...

    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...
  • Mesocycle 2 - Deload Week - Day 3

    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...
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    Yes, the 15% reset protocol is for individual...

    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...
  • Mesocycle 2 - Deload Week - Day 2

    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...
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    This was going to be my comment. Follow the...

    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...
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    I would assume your watch is NOT accurate....

    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...
  • Mesocycle 2 - Deload Week - Day 1

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

    Time taken: 34 minutes

    Stretching and physio

    HIGH BAR SQUAT
    10 x 20kg
  • Mesocycle 2 - Week 3 - Day 4 (recovery session)

    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...

    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...
  • Mesocycle 2 - Week 3 - Day 3

    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...

    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...
  • Mesocycle 2 - Week 3 - Day 2

    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...

    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....
  • Mesocycle 2 - Week 3 - Day 1

    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...
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    I assume 11lb bench is a typo?! A 10lb for the...

    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...
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