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  1. #511
    Clearly Irrational blue9steel's Avatar
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    Thursday Mar 18 - Upper Day B (3s Week)
    Back and Quads Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 2x90w45 REPS: 10 9
    DIY Cable Crossover 2x15w3 REPS: 18 17
    Cable Rows 3x130w70x5 REPS: 13 11 9
    Neutral Pulldowns 3x120w60x5 REPS: 11 8 7
    Face Pulls 3x70w30x5 REPS: 14 11 9
    EZ Upright Rows 3x30w20 REPS: 12 10 8
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  2. #512
    Clearly Irrational blue9steel's Avatar
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    Friday Mar 19 - Lower Day B (3s Week)
    Back and Quads Hypertrophy Meso
    ---------------------------------------------
    Good Mornings 2x140w45x5 REPS: 9 9
    KB Swings 2x50w22.5x5 REPS: 21 20
    SSB Squats 3x175w95x5 REPS: 8 7
    Belt Squats 3x40w3 REPS: 10 8 8
    Calf Raises 3x210w3 REPS: 14 13 12
    EZ Curls 3x50w3 REPS: 12 11 10
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  3. #513
    Clearly Irrational blue9steel's Avatar
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    Monday Mar 22 - Upper Day A (4s Week)
    Back and Quads Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 2x145w105x5 REPS: 10 9
    Inc DB Press 2x60w40x5 REPS: 12 11
    T-Bar Rows 4x140w90x5 REPS: 13 12 11 10
    Chinups 4xBWw1 REPS: 8 5 5 5
    DB Bent Flies 4x20w3 REPS: 10 10 9 8
    Inc Laterals 4x15w3 REPS: 11 10 9 8
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  4. #514
    Clearly Irrational blue9steel's Avatar
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    Tuesday Mar 23 - Lower Day A (4s Week)
    Back and Quads Hypertrophy Meso
    ----------------------------------------------
    RDL 2x325w225x5 REPS: 10 9
    GHR 2xBWw3 REPS: 13 12
    Front Squats 4x145w45x5/95x5 REPS: 11 10 9 8
    Rev Lunges 4x135w45x5E REPS: 8E 7E 6E 5E
    Calf Raises 4x240w225x5 REPS: 15 14 13 12
    Reverse Curls 4x40w25x3 REPS: 10 9 8 7
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  5. #515
    Clearly Irrational blue9steel's Avatar
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    Wednesday Mar 24 - Accessory Day (4s Week)
    Back and Quads Hypertrophy Meso
    -----------------------------------------------------
    Dips 4x5wBWx5 REPS: 12 11 10 9
    Cable Pushdowns 4x60w3 REPS: 13 12 11 10
    DB Pullovers 4x65w40x5 REPS: 13 12 11 10
    Wrist Curls 4x65w3|2x20w3 REPS: 13 11 10 9 | 11 8 7 6
    Hip Thrusts 4x245w3 REPS: 12 10 8 6
    DB Shrugs 4x50w3 REPS: 12 11 10 9
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  6. #516
    Clearly Irrational blue9steel's Avatar
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    Thursday Mar 25 - Upper Day B (4s Week)
    Back and Quads Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 2x90w45 REPS: 11 10
    DIY Cable Crossover 2x15w3 REPS: 19 18
    Cable Rows 4x130w70x5 REPS: 14 12 10 9
    Neutral Pulldowns 4x120w60x5 REPS: 12 10 8 6
    Face Pulls 4x70w30x5 REPS: 15 12 10 8
    EZ Upright Rows 4x30w20 REPS: 13 11 9 9
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  7. #517
    Clearly Irrational blue9steel's Avatar
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    Friday Mar 26 - Lower Day B (4s Week)
    Back and Quads Hypertrophy Meso
    -------------------------------------------------
    Good Mornings 2x140w45x5 REPS: 10 10
    KB Swings 2x50w22.5x5 REPS: 22 21
    SSB Squats 4x175w95x5 REPS: 9 8 7 6
    Belt Squats 4x40w3 REPS: 11 9 9 8
    Calf Raises 4x210w3 REPS: 15 14 13 12
    EZ Curls 4x50w3 REPS: 13 12 11 10
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  8. #518
    Clearly Irrational blue9steel's Avatar
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    Monday Mar 29 - Upper Day A (5s Week)
    Back and Quads Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 2x145w105x5 REPS: 11 10
    Inc DB Press 2x60w40x5 REPS: 13 12
    T-Bar Rows 5x140w90x5 REPS: 14 13 12 11 10
    Chinups 5xBWw1 REPS: 7 6 5 5 5
    DB Bent Flies 5x20w3 REPS: 11 11 10 9 8
    Inc Laterals 5x15w3 REPS: 12 11 10 9 8
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  9. #519
    Clearly Irrational blue9steel's Avatar
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    Location: Oregon, United States
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    Tuesday Mar 30 - Lower Day A (5s Week)
    Back and Quads Hypertrophy Meso
    ----------------------------------------------
    RDL 2x325w225x5 REPS: 11 10
    GHR 2xBWw3 REPS: 14 13
    Front Squats 5x145w45x5/95x5 REPS: 12 11 10 9 8
    Rev Lunges 5x135w45x5E REPS: 9E 8E 7E 6E 5E
    Calf Raises 5x240w225x5 REPS: 16 15 14 11 10
    Reverse Curls 5x40w25x3 REPS: 11 10 9 8 7
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  10. #520
    Clearly Irrational blue9steel's Avatar
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    Wednesday Mar 31 - Accessory Day (5s Week)
    Back and Quads Hypertrophy Meso
    -----------------------------------------------------
    Dips 5x5wBWx5 REPS: 13 12 11 10 9
    Cable Pushdowns 5x60w3 REPS: 14 13 12 11 10
    DB Pullovers 5x65w40x5 REPS: 14 13 12 11 10
    Wrist Curls 5x65w3|2x20w3 REPS: 14 12 11 10 9 | 12 9 8 7 6
    Hip Thrusts 5x245w3 REPS: 13 11 9 7 5
    DB Shrugs 5x50w3 REPS: 13 12 11 10 9
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  11. #521
    Clearly Irrational blue9steel's Avatar
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    Thursday Apr 1 - Upper Day B (5s Week)
    Back and Quads Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 2x90w45 REPS: 12 11
    DIY Cable Crossover 2x15w3 REPS: 20 19
    Cable Rows 5x130w70x5 REPS: 15 14 13 12 11
    Neutral Pulldowns 5x120w60x5 REPS: 13 11 9 7 5
    Face Pulls 5x70w30x5 REPS: 16 13 11 9 7
    EZ Upright Rows 5x30w20 REPS: 14 12 10 10 9
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  12. #522
    Clearly Irrational blue9steel's Avatar
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    Friday Apr 2 - Lower Day B (5s Week)
    Back and Quads Hypertrophy Meso
    --------------------------------------------
    Good Mornings 2x140w45x5 REPS: 11 11
    KB Swings 2x50w22.5x5 REPS: 23 22
    SSB Squats 5x175w95x5 REPS: 10 9 8 7 6
    Belt Squats 5x40w3 REPS: 12 10 10 9 8
    Calf Raises 5x210w3 REPS: 16 15 14 12 9
    EZ Curls 5x50w3 REPS: 14 13 12 11 10

    Well, I didn't die but 5s week was brutal. Coffee usage was way up, hunger was up significantly, desire to nap was up, overall systemic fatigue was just too darn high. I'm still working out the details but I'm going to have to change my routine to lower systemic fatigue for the next cycle. Likely just a side effect of the fact that I've been having great training and all my numbers have been going up.
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  13. #523
    Clearly Irrational blue9steel's Avatar
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    Monday Apr 5 - Upper Day A (RM Week)
    Back and Quads Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 145w105x5 REPS: 13
    Inc DB Press 60w40x5 REPS: 14
    T-Bar Rows 140w90x5 REPS: 15
    Chinups BWw1 REPS: 8
    DB Bent Flies 20w3 REPS: 13
    Inc Laterals 15w3 REPS: 14
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  14. #524
    Clearly Irrational blue9steel's Avatar
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    Tuesday Apr 6 - Lower Day A (RM Week)
    Back and Quads Hypertrophy Meso
    ----------------------------------------------
    RDL 325w225x5 REPS: 12
    GHR BWw3 REPS: 15
    Front Squats 145w45x5/95x5 REPS: 1 13
    Rev Lunges 135w45x5E REPS: 1E 10E
    Calf Raises 240w225x5 REPS: 16
    Reverse Curls 40w25x3 REPS: 12
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  15. #525
    Clearly Irrational blue9steel's Avatar
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    Wednesday Apr 7 - Accessory Day (RM Week)
    Back and Quads Hypertrophy Meso
    -----------------------------------------------------
    Dips 5wBWx5 REPS: 1 14
    Cable Pushdowns 60w3 REPS: 16
    DB Pullovers 65w40x5 REPS: 1 15
    Wrist Curls 65w3|2x20w3 REPS: 15 | 13
    Hip Thrusts 245w3 REPS: 14
    DB Shrugs 50w3 REPS: 14
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  16. #526
    Clearly Irrational blue9steel's Avatar
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    Thursday Apr 8 - Upper Day B (RM Week)
    Back and Quads Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 90w45 REPS: 1 13
    DIY Cable Crossover 15w3 REPS: 22
    Cable Rows 130w70x5 REPS: 16
    Neutral Pulldowns 120w60x5 REPS: 14
    Face Pulls 70w30x5 REPS: 17
    EZ Upright Rows 30w20 REPS: 15
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  17. #527
    Clearly Irrational blue9steel's Avatar
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    Friday Apr 9 - Lower Day B (RM Week)
    Back and Quads Hypertrophy Meso
    --------------------------------------------
    Good Mornings 140w45x5 REPS: 12
    KB Swings 50w22.5x5 REPS: 24
    SSB Squats 175w95x5 REPS: 11
    Belt Squats 40w3 REPS: 13
    Calf Raises 210w3 REPS: 17
    EZ Curls 50w3 REPS: 15
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  18. #528
    Clearly Irrational blue9steel's Avatar
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    Monday Apr 12 - Upper Day A (2s Week)
    Chest and Hamstring Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 2x150w105x5 REPS: 10 9
    Inc DB Press 2x60w40x5 REPS: 11 10
    T-Bar Rows 2x142.5w90x5 REPS: 12 11
    Chinups 2xBWw1 REPS: 6 5
    DB Bent Flies 2x20w3 REPS: 10 9
    Inc Laterals 2x15w3 REPS: 11 10

    I'm likely going to need a new routine soon but for now I decided to lower systemic fatigue by capping large leg exercises at two sets even when that bodypart is emphasized. For example, RDLs and Good Mornings will be capped this mesocycle even though I'll be ramping GHR and KB Swings. Additionally, Lower Day A had too much heavy Quad work so I moved reverse lunges to the heavy spot and swapped out front squats for overhead squats. Those changes should make Tuesdays more tolerable and total fatigue accumulation more reasonable.
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  19. #529
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    Tuesday Apr 13 - Lower Day A (2s Week)
    Chest and Hamstrings Hypertrophy Meso
    ----------------------------------------------
    RDL 2x330w225x5 REPS: 9 8
    GHR 2xBWw3 REPS: 12 11
    Rev Lunges 2x140w45x5E REPS: 7E 6E
    Overhead Squats 2x65w45 REPS: 6 6
    Calf Raises 2x245w225x5 REPS: 13 12
    Reverse Curls 2x40w25x3 REPS: 9 8
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  20. #530
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    Wednesday Apr 14 - Accessory Day (2s Week)
    Chest and Hamstrings Hypertrophy Meso
    -----------------------------------------------------
    Dips 2x7.5wBWx5 REPS: 11 10
    Cable Pushdowns 2x60w3 REPS: 13 12
    DB Pullovers 2x65w40x5 REPS: 12 11
    Wrist Curls 2x65w3|2x20w3 REPS: 12 11 | 10 9
    Hip Thrusts 2x250w3 REPS: 11 10
    DB Shrugs 2x50w3 REPS: 11 10
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  21. #531
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    Thursday Apr 15 - Upper Day B (2s Week)
    Chest and Hamstrings Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 2x95w45 REPS: 10 9
    DIY Cable Crossover 2x17.5w3 REPS: 19 18
    Cable Rows 2x140w80x5 REPS: 13 12
    Neutral Pulldowns 2x120w80x5 REPS: 11 10
    Face Pulls 2x70w30x5 REPS: 14 13
    EZ Upright Rows 2x35w20 REPS: 12 11
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  22. #532
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    Friday Apr 16 - Lower Day B (2s Week)
    Chest and Hamstrings Hypertrophy Meso
    --------------------------------------------
    Good Mornings 2x145w45x5 REPS: 9
    KB Swings 2x55w22.5x5 REPS: 20 18
    SSB Squats 2x180w95x5 REPS: 8 7
    Belt Squats 2x40w3 REPS: 10 9
    Calf Raises 2x210w3 REPS: 14 13
    EZ Curls 2x50w3 REPS: 12 11
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  23. #533
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    Monday Apr 19 - Upper Day A (3s Week)
    Chest and Hamstring Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 3x150w105x5 REPS: 11 10 9
    Inc DB Press 3x60w40x5 REPS: 12 11 10
    T-Bar Rows 2x142.5w90x5 REPS: 13 12
    Chinups 2xBWw1 REPS: 7 6
    DB Bent Flies 3x20w3 REPS: 11 10 9
    Inc Laterals 3x15w3 REPS: 12 11 10
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  24. #534
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    Tuesday Apr 20 - Lower Day A (3s Week)
    Chest and Hamstrings Hypertrophy Meso
    ----------------------------------------------
    RDL 2x330w225x5 REPS: 10 9
    GHR 3xBWw3 REPS: 13 12 11
    Rev Lunges 2x140w45x5E REPS: 8E 7E
    Overhead Squats 2x65w45 REPS: 7 7
    Calf Raises 3x245w225x5 REPS: 14 13 12
    Reverse Curls 3x40w25x3 REPS: 10 9 8
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  25. #535
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    Wednesday Apr 21 - Accessory Day (3s Week)
    Chest and Hamstrings Hypertrophy Meso
    -----------------------------------------------------
    Dips 3x7.5wBWx5 REPS: 12 11 10
    Cable Pushdowns 3x60w3 REPS: 14 13 12
    DB Pullovers 3x65w40x5 REPS: 13 12 11
    Wrist Curls 3x65w3|2x20w3 REPS: 13 12 11 | 11 10 9
    Hip Thrusts 3x250w3 REPS: 12 11 10
    DB Shrugs 3x50w3 REPS: 12 11 10
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  26. #536
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    Thursday Apr 22 - Upper Day B (3s Week)
    Chest and Hamstrings Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 3x95w45 REPS: 11 10 9
    DIY Cable Crossover 3x17.5w3 REPS: 20 19 18
    Cable Rows 2x140w80x5 REPS: 14 13 12
    Neutral Pulldowns 2x120w80x5 REPS: 12 11 10
    Face Pulls 3x70w30x5 REPS: 15 14 13
    EZ Upright Rows 3x35w20 REPS: 15 12 10
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  27. #537
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    Friday Apr 23 - Lower Day B (3s Week)
    Chest and Hamstrings Hypertrophy Meso
    --------------------------------------------
    Good Mornings 2x145w45x5 REPS: 10 9
    KB Swings 3x55w22.5x5 REPS: 21 20 18
    SSB Squats 2x180w95x5 REPS: 9 8
    Belt Squats 2x40w3 REPS: 11 10
    Calf Raises 3x210w3 REPS: 15 14 13
    EZ Curls 3x50w3 REPS: 13 12 11
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  28. #538
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    Monday Apr 26 - Upper Day A (4s Week)
    Chest and Hamstring Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 4x150w105x5 REPS: 12 11 10 9
    Inc DB Press 4x60w40x5 REPS: 13 12 11 10
    T-Bar Rows 2x142.5w90x5 REPS: 14 13
    Chinups 2xBWw1 REPS: 8 7
    DB Bent Flies 4x20w3 REPS: 12 11 10 9
    Inc Laterals 4x15w3 REPS: 13 12 11 10
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  29. #539
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    Tuesday Apr 27 - Lower Day A (4s Week)
    Chest and Hamstrings Hypertrophy Meso
    ----------------------------------------------
    RDL 2x330w225x5 REPS: 11 10
    GHR 4xBWw3 REPS: 14 13 12 11
    Rev Lunges 2x140w45x5E REPS: 9E 8E
    Overhead Squats 2x65w45 REPS: 8 8
    Calf Raises 4x245w225x5 REPS: 15 14 13 12
    Reverse Curls 4x40w25x3 REPS: 11 10 9 8
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  30. #540
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    Wednesday Apr 28 - Accessory Day (4s Week)
    Chest and Hamstrings Hypertrophy Meso
    -----------------------------------------------------
    Dips 4x7.5wBWx5 REPS: 13 12 11 10
    Cable Pushdowns 4x60w3 REPS: 15 14 13 12
    DB Pullovers 4x65w40x5 REPS: 15 14 13 12
    Wrist Curls 4x65w3|2x20w3 REPS: 14 13 12 11 | 12 11 10 9
    Hip Thrusts 4x250w3 REPS: 13 12 11 10
    DB Shrugs 4x50w3 REPS: 13 12 11 10
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