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  1. #61
    Registered User RapidFail's Avatar
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    Meso 2
    Week 2 - Day 3

    Overhead Press (rested 2.5 mins between sets)
    6 x 33.25kg @ RPE 9
    4 x 35kg @ RPE 9.5
    6 x 30kg @ RPE 7.5
    6 x 30kg @ RPE 8.5
    Accidentally loaded the wrong weight for the first set - it felt off-balance, but I finished the set. Failed on the second set and reset the weight. I'll be doing sets of 5 with 32.5kg next week and I really need to get microplates for this lift.

    Lying Banded Leg Curls (1 min rest between sets)
    20 x light band
    20 x light band
    20 x light band
    Decided to go back to the light band as my hamstrings have struggled with recovery since the holiday. Back to the medium band next week.

    Push Ups (superset with neck extensions)
    17 x bodyweight
    17 x bodyweight
    16 x bodyweight
    16 x bodyweight
    Up 2 reps on last week's performance.

    Neck Extensions (superset with push ups)
    15 x 6.25kg
    15 x 6.25kg
    15 x 6.25kg
    Deliberately went for minimum reps this week as I tweaked my neck doing these last week.
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  2. #62
    Registered User RapidFail's Avatar
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    Meso 2
    Week 2 - Day 4

    Chin Ups (2.5 min rest between sets)
    7 x bodyweight (74.3kg) + 7.5kg @ RPE 7
    7 x bodyweight + 7.5kg @ RPE 8.5
    7 x bodyweight + 7.5kg @ RPE 9.5
    6 x bodyweight + 7.5kg @ RPE 10
    Failed on the last set. I'll continue the progression and go for sets of 6 with 10kg added next week. I don't expect fast progress on this lift as my bodyweight increases during my bulk.

    Close Grip Bench (2 min rest between sets)
    10 x 47.5kg @ RPE 7.5
    10 x 47.5kg @ RPE 8
    10 x 47.5kg @ RPE 8.5

    Bulgarian Split Squats (2 min rest between sets)
    6 x 26kg (each leg)
    6 x 26kg (each leg)
    As soon as I started these, I recognised that my glutes and particularly my hamstrings were still very sore, so I stuck to the deload reps and sets (I had already backed the weight down). I'm considering swapping these with step ups, which I much prefer - they hit the quads a lot better for me, while the BSS seem to be all glutes and hams, which have been struggling to recover in time.

    Lateral Raise (90 seconds rest between sets)
    15 x 6.75kg dumbbells
    13 x 6.75kg dumbbells
    13 x 6.75kg dumbbells
    Matched last week's reps.
    Last edited by RapidFail; 04-23-2021 at 08:39 PM.
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  3. #63
    Registered User RapidFail's Avatar
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    I was meant to train today (Day 5) but in doing my first deadlift warm up set, I recognised that my glutes are way too sore. Will try again in 24 hours.

    Even before the holiday I found I've had consistently sore glutes doing this program. I figure they're getting trained by the following lifts:

    Day 2 - Squat and RDL (7 sets total)
    Day 4 - Bulgarian Split Squats (3 sets)
    Day 5 - Deadlifts and Front Squats (7 sets total)

    There are 2 days between Day 2 and Day 4, but Days 4 and 5 are back-to-back. I think switching the BSS for Step Ups should help, but I'm also wondering if this is just too much glute volume for me to recover from?
    Last edited by RapidFail; 04-24-2021 at 03:19 AM.
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  4. #64
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    Maybe just drop a couple sets and see how you recover.

    Also if you bias your torso more upright on BSS it’ll hit your quads more.

    I would say they aren’t needed though and could easily be tossed out for now to aid in better recovery and then use them as an exercise substitute when something like front squats get stale.

    Edit: And just to add if you prefer step ups and they hit hit the quads the way you want to, then definitely just swap them out.

    High frequency leg training definitely takes some
    Getting used to, so adjusting your split to aid in recovery can only benefit you.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  5. #65
    Registered User RapidFail's Avatar
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    Meso 2
    Week 2 - Day 5

    Deadlift
    Did a warm-up set of 5 with 50kg and it felt like the muscle fibres in my left glute were being ripped apart - the same as when I tried yesterday. Added 20kg for a warm up set at 70kg and just getting into position was very painful, particularly in the left glute, so I didn't try it. Very disappointing. I got the reps last week, so I plan on continuing the progression to sets of 3 with 100kg next week, provided I'm recovered.

    Front Squats (2.5 min rest between sets)
    7 x 57.5kg @ RPE 7.5
    7 x 57.5kg @ RPE 8.5
    7 x 57.5kg @ RPE 9.5
    As much as I hate them, I actually felt relieved that I could do front squats without being held back by my under-recovered glutes.

    Dumbbell Rows (superset with calf raises )
    11 x 26.75kg
    10 x 26.75kg
    9 x 26.75kg
    Each set was about an RPE 8.

    Calf Raises (superset with DB Rows )
    20 x 35.5kg
    20 x 35.5kg
    20 x 35.5kg
    Increasing the weight to 38kg next week.
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  6. #66
    Registered User RapidFail's Avatar
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    Originally Posted by Filmbuff81 View Post
    Maybe just drop a couple sets and see how you recover.

    Also if you bias your torso more upright on BSS it’ll hit your quads more.

    I would say they aren’t needed though and could easily be tossed out for now to aid in better recovery and then use them as an exercise substitute when something like front squats get stale.

    Edit: And just to add if you prefer step ups and they hit hit the quads the way you want to, then definitely just swap them out.

    High frequency leg training definitely takes some
    Getting used to, so adjusting your split to aid in recovery can only benefit you.
    Cheers mate, that all makes good sense to me.
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  7. #67
    Registered User RapidFail's Avatar
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    Meso 2
    Week 3 - Day 1
    Still sticking with the 5-day routine, plus I'm starting this training week a day late.to give my sore muscles a bit more recovery. My glutes and hamstrings are still very tight, so I'm swapping the BORs for dumbbell rows. Average weight last week was 74.8kg (165lb).

    Bench (rested 2 min between sets)
    3 x 57.5kg @ RPE 6.5
    3 x 57.5kg @ RPE 7
    3 x 57.5kg @ RPE 6.5
    3 x 57.5kg @ RPE 7.5
    Dropped the weight after failing the last two weeks. Still felt heavy, but it was nice to work a bit further from failure. Some higher rep work in the bench would be nice, it's hard to dial in form for such low rep sets.

    DB Rows (superset with skullcrushers)
    11 x 26.75kg
    11 x 26.75kg
    10 x 26.75kg
    Added 2 reps on last week's performance.

    Skullcrushers (superset with calf raises)
    13 x 22.5kg
    12 x 22.5kg
    12 x 22.5kg
    Added 1 rep to the first set. A bit of pain in both elbows.

    Dumbbell calf raises
    16 x 43kg
    15 x 43kg
    15 x 43kg
    Added 1 rep to the first set.
    Last edited by RapidFail; 04-26-2021 at 07:08 PM.
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  8. #68
    Registered User RapidFail's Avatar
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    Meso 2
    Week 3 - Day 2

    High-bar Squat (rested 3 mins between sets)
    3 x 75kg @ RPE 8.5
    3 x 75kg @ RPE 9
    3 x 75kg @ RPE 9.5
    3 x 75kg @ RPE 9.5
    Quite proud of this because it's the first time I have ever squatted my bodyweight (I weighed in at 74.9kg this morning). Only took 2-and-a-bit years of squatting (mostly twice) every week to do it!

    Lying Leg Curls (1 min between sets)
    20 x light band
    20 x light band
    20 x light band
    Switched these for RDLs given my hamstrings still aren't recovered. Stuck with the light band for the same reason. Same performance as last week (I could probably do 30 reps with the light band TBH - these were very much sub maximal, which is probably a good thing at the moment).

    Pull Ups (2 mins between sets)
    Bodyweight (74.8kg) x 8
    Bodyweight x 6
    Bodyweight x 6
    Gained a rep on the first set, lost a rep on the second.

    Barbell Curls (90 seconds between sets)
    12 x 22.5kg
    11 x 22.5kg
    9 x 22.5kg
    Added 1 rep to the final set.
    Last edited by RapidFail; 04-27-2021 at 05:46 PM.
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  9. #69
    Registered User RapidFail's Avatar
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    Meso 2
    Week 3 - Day 3

    Overhead Press (rested 2.5 mins between sets)
    5 x 32.5kg @ RPE 7.5
    5 x 32.5kg @ RPE 7
    5 x 32.5kg @ RPE 7
    5 x 32.5kg @ RPE 8
    Using reduced weight. Still challenging. Next week's deload will be the same reps and weight for two sets.

    Push Ups (superset with neck extensions)
    18 x bodyweight
    18 x bodyweight
    16 x bodyweight
    15 x bodyweight
    Up one rep on last week's performance.

    Romanian Deadlifts
    Did a single warm up set with 50kg and recognised my glutes and hamstrings are STILL too sore to train properly. Will give these a miss and hope I'm able to deadlift by the weekend.

    Neck Extensions (superset with push ups)
    16 x 6.25kg
    16 x 6.25kg
    15 x 6.25kg
    Added two reps.
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  10. #70
    Registered User RapidFail's Avatar
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    It occurred to me after training today that I have a deload scheduled after the next two training days. When I was that far out from my first deload, I was more than ready for it - I was cutting and fatigue was high. Obviously I'm having trouble getting my glutes and hams to recover, but aside from that, I'm feeling good. Sleep has been decent - about 7.5 hour most nights.

    I'm questioning whether I should take the deload, or extend the mesocycle?
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  11. #71
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    Listen to your body. If you're feeling good then I would keep going
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  12. #72
    Registered User RapidFail's Avatar
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    Meso 2
    Week 3 - Day 4
    I was supposed to do this workout yesterday morning, but only got 4 hours sleep and had a headache, so I'm behind schedule. Played softball yesterday, so I'm sore in the glutes and hams (what's new?) and I've got some tendonitis in my right wrist (throwing arm). Swapped the Bulgarian Split Squats for ab wheel rollouts.

    Chin Ups (2.5 min rest between sets)
    6 x bodyweight (74.8kg) + 10kg @ RPE 8
    6 x bodyweight + 10kg @ RPE 8.5
    6 x bodyweight + 10kg @ RPE 9.5
    5 x bodyweight + 10kg @ RPE 9.5
    Failed on the last set as per last week. Deload next week (I am going ahead with it), then I'll try the same weights again.

    Close Grip Bench (2 min rest between sets)
    8 x 50kg @ RPE 7.5
    8 x 50kg @ RPE 7.5
    8 x 50kg @ RPE 7.5

    Ab Wheel rollouts (superset with lateral raises )
    8 reps
    7 reps
    7 reps
    I haven't done these for a while and they seem to have gotten harder!

    Lateral Raise (superset with ab wheel)
    15 x 6.75kg dumbbells
    15 x 6.75kg dumbbells
    13 x 6.75kg dumbbells
    Up 2 reps in the second set
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  13. #73
    Registered User RapidFail's Avatar
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    Meso 2
    Week 2 - Day 5

    Deadlift (3 min rest between sets)
    3 x 100kg @ RPE 7.5
    3 x 100kg @ RPE 7
    3 x 100kg @ RPE 8
    3 x 100kg @ RPE 8
    Heaviest I've Deadlifted to-date. Whether doing it with sore hamstrings was wise or not we will have to wait and see. They were definitely feeling better than last week, but still quite sore during the warm ups especially (oddly less so with the heavier weight).

    Front Squats (2.5 min rest between sets)
    6 x 60kg @ RPE 8.5
    6 x 60kg @ RPE 9
    6 x 60kg @ RPE 8
    Hard work, especially after deadlifting. Not sure why the last set felt easier - perhaps because I knew it was the last one!

    Bent-over Rows (superset with calf raises)
    4 x 67.5kg @ RPE 9
    1 x 67.5kg @ RPE 9.5
    4 x 60kg @ RPE 6.5
    Not sure what happened in the second set, but the weight felt like a ton. Will try with 6 x 62.5kg again after the deload. *

    Calf Raises (superset with BORs)
    20 x 38kg
    18 x 38kg
    18 x 38kg

    * noticed after the fact that BORs were supposed to be 4 sets.
    Last edited by RapidFail; 05-09-2021 at 06:10 AM.
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  14. #74
    Registered User RapidFail's Avatar
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    Meso 2
    Deload Week - Day 1

    This is the first session of my modified 4-Day routine (the change is necessary because I now play softball on Saturdays, which has made managing fatigue tricky). Average weight last week was 75.3kg (166lb) - gaining a little too fast, but I'm back to (attempted) maintenance for the deload week.

    High Bar Squat (2 min rest between sets)
    3 x 70kg
    3 x 70kg

    Push Ups (superset with RDLs)
    15 x bodyweight
    15 x bodyweight

    Romanian Deadlifts (superset with Push ups)
    6 x 62.5kg
    6 x 62.5kg
    Hamstrings still sore, but this was 10% lighter than the programmed deload weight.

    Dumbbell calf raise
    12 x 43kg
    12 x 43kg

    Barbell curls
    8 x 22.5kg
    8 x 22.5kg
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  15. #75
    Registered User RapidFail's Avatar
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    Meso 2
    Deload Week - Day 2
    Nice little workout, got it done in just under half an hour. Just barely counts as 'full body' as the hamstrings are involved in BORs.

    Bench Press (2 min between sets)
    3 x 57.5kg
    3 x 57.5kg

    Bent-over Row (2 min between sets)
    4 x 62.5kg
    4 x 62.5kg
    Hamstrings still sore!

    Pull Ups (2 min between sets)
    6 x bodyweight (75.3kg)
    6 x bodyweight

    Skullcrushers (superset with neck extensions)
    12 x 22.5kg
    12 x 22.5kg
    Elbow hurt a little, right elbow clicking.

    Neck Extensions (superset with skullcrushers)
    15 x 6.25kg
    15 x 6.25kg
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  16. #76
    Registered User RapidFail's Avatar
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    Meso 2
    Deload Week - Day 3
    I'm two days behind schedule with my program, due to a combination of poor recovery (hams and glutes) and work getting in the way. Should be back on track in a couple of weeks, but I probably should have skipped the RDLs on Day 1.

    Deadlift - skipped
    I'm playing softball today and my hamstrings and glutes are still under-recovered, so I'm playing it safe and skipping the deadlift today. It's a shame because I really enjoy deadlifting, much more than squats.

    Front Squat (2 min rest between sets)
    6 x 55kg
    6 x 55kg
    RPE 6 is still hard work with this lift. My form is better than ever though.

    Close Grip Bench
    8 x 45kg
    8 x 45kg
    Really enjoying this exercise, and oddly, it feels stronger than my wide/normal grips bench, I guess because the triceps are involved. I have super long arms (6 foot 5 wingspan with average shoulders) and a small arch, so my ROM for this lift is HUGE!

    Dumbbell Row (superset with calf raises)
    8 x 26.75kg
    8 x 26.75kg

    Dumbbell Calf Raise (superset with DB row)
    15 x 38kg
    15 x 38kg
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  17. #77
    Registered User RapidFail's Avatar
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    Meso 2
    Deload Week - Day 4
    Last day of the deload and I am feeling... tired and sore! Work has been a bit more stressful than usual, I probably got less than 6 hours sleep last night and my glutes are very sore from softball yesterday (great game, won 16-13, I crossed the plate four times - twice as a runner for an injured teammate - hit a home run in our last innings and took a catch in the match-winning double play). I think I am going to have to reduce the frequency - and probably the volume - of training glutes and hams, because they take such a beating at softball. On the other hand, I feel my upper body could handle more volume - my arms are the weakest aspect of my physique (other than my propensity to store belly fat).

    Chin Ups (rested 2 min between sets)
    6 x bodyweight (75.3kg) + 5kg
    6 x bodyweight + 5kg

    Overhead Press (rested 2 min between sets)
    5 x 30kg
    5 x 30kg

    Leg Curl
    15 x light band
    15 x light band

    Ab Wheel rollout (superset with lateral raise)
    8 reps
    7 reps

    Lateral raise (superset with ab wheel)
    12 x 6.75kg
    12 x 6.75kg
    Last edited by RapidFail; 05-11-2021 at 07:24 PM.
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    Meso 3
    Week 1 - Day 1 (54 minutes)
    I've made quite a few changes to the program, which you'll see over the coming weeks. Mainly, it's now a 4- Day full body split with a 5 week cycle, as opposed to 5 days with a 4 week cycle. Average weight for the last week was 75.5kg (166.5lb).

    High Bar Squat (3 min rest between sets)
    6 x 70kg @ RPE 9
    6 x 70kg @ RPE 9.5
    6 x 67.5kg @ RPE 9.5
    6 x 65kg @ RPE 9
    Starting RPE definitely too high. This was always going to be a challenge, as I struggled with sets of 5 at 70kg last mesocycle. I'll attempt 5 x 72.5kg next week.

    Push Ups (superset with pull ups - 2 min rest)
    19 x Bodyweight (75.5kg)
    17 x bodyweight
    16 x bodyweight
    Tied my most recent performance

    Pull Ups (superset with push ups - 2 min rest)
    7 x bodyweight (75.5kg)
    6 x bodyweight
    6 x bodyweight
    One rep less than my performance at the end of the last meso, though I think the push ups fatigued me a bit for this exercise.

    DB Calf Raise (superset with curls)
    15 x 43kg
    15 x 43kg
    13 x 43kg
    Failed the last set because of my grip - calves weren't near failure.

    Barbell Curls (superset with calf raises)
    12 x 22.5kg
    11 x 22.5kg
    8 x 22.5kg
    1 rep less than my most recent performance.
    Last edited by RapidFail; 05-10-2021 at 04:23 PM.
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    Meso 3
    Week 1 - Day 2 (49 mins)

    Bench Press (2.5 mins rest between sets)
    6 x 57.5kg @ RPE 8.5
    6 x 57.5kg @ RPE 8.5
    6 x 57.5kg @ RPE 9.5
    6 x 57.5kg @ RPE 10
    Fives with 60kg next week.

    Bent-over Row (2.5 mins rest between sets)
    7 x 62.5kg @ RPE 8.5
    7 x 62.5kg @ RPE 7.5
    7 x 62.5kg @ RPE 8.5
    7 x 62.5kg @ RPE 8.5
    Second set of BORs always feels better than the first for some reason.

    Romanian Deadlift
    Skipped - I could feel my hamstrings were still sore while rowing. Did a couple of warm up reps and realised I'd just be jeopardizing my ability to deadlift in two days. Damn it! It's 90 hours since I played softball, which was the most recent cause of soreness. Not sure what to do?

    Skullcrushers (superset with lateral raise, 1 min between)
    13 x 22.5kg
    13 x 22.5kg
    12 x 22.5kg
    Added one rep to my performance at the end of the last meso.

    Lateral Raise (superset with skullcrushers)
    15 x 6.75kg
    15 x 6.75kg
    15 x 6.75kg
    Increasing the weight to 8kg next week.
    Last edited by RapidFail; 05-11-2021 at 07:15 PM.
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    Meso 3
    Week 1 - Day 3 (67 mins)

    Deadlift (3 min rest between sets)
    6 x 95kg @ RPE 8
    6 x 95kg @ RPE 8.5
    6 x 95kg @ RPE 8.5
    Wasn't sure whether to go ahead with these or not. Hamstrings and glutes still aren't properly recovered. My left hamstring in particular felt sore doing these. Hopefully doing 3 sets instead of 4 will help.

    Front Squat (2.5 min rests between sets)
    6 x 57.5kg @ RPE 9
    6 x 55kg @ RPE 9
    8 x 52.5kg @ RPE 8.5
    Was supposed to be sets of 8, but the first set was a real grind. Quads felt fine, but my core was sapped from the Deadlifts.

    Close Grip Bench (2 min rest between sets)
    12 x 47.5kg @ RPE 6.5
    12 x 47.5kg @ RPE 7.5
    12 x 47.5kg @ RPE 9.5
    I find RPE much harder to gauge with these higher rep sets. Definitely could have gotten 2 more reps in the first set, but might have managed 4. Last set as a real grinder, though.

    Dumbbell Row (superset with calf raises)
    12 x 26.75kg
    10 x 26.75kg
    10 x 26.75kg
    Matched my most recent performance.

    Dumbbell Calf Raise (superset with DB rows)
    20 x 33kg
    20 x 33kg
    20 x 33kg
    Probably could have done 25 on the first set. Shooting for 3 sets of 25 before increasing the weight.
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    Meso 3
    Week 1 - Day 4 (57 mins)
    Another training week done. Softball later today - next week I should be back on a Monday, Tuesday, Rest, Thursday, Friday training schedule.

    Weighted Chin Ups (2.5 mins rest between sets)
    9 x bodyweight (75.5kg) + 2.5kg @ RPE 7.5
    9 x bodyweight + 2.5kg @ RPE 8.5
    8 x bodyweight + 2.5kg @ RPE 9.5
    7 x bodyweight @ RPE 9.5
    Not sure why I was weak with these today (although the birthday beers and late night probably contributed). Continuing the progression and doing sets of 8 with 5kg added next week.

    Overhead Press (2.5 mins rest between sets)
    8 x 30kg @ RPE 8.5
    8 x 30kg @ RPE 9
    8 x 30kg @ RPE 9.5
    6 x 30kg @ RPE 9.5
    I can see that progressing on the OHP will be harder when I've just done 4 sets of weighted chins. Sets of 7 with 32.5kg next week.

    Lying Banded Leg Curls (1 min rest between sets)
    15 x medium band
    15 x medium band
    15 x medium band

    Dumbbell Step Ups (2 min rest between sets)
    10 x 18kg (per hand)
    10 x 18kg (per hand)
    10 x 18kg (per hand)
    The box I have is a bit too short - the top of my thigh is not parallel to the ground, so my ROM is shorter than I would like. Tried the second set on my bench - perfect height but the pad is too soft to be stable on one foot. Might invest in a taller box because I MUCH prefer these to Bulgarian Split Squats.

    Dumbbell Flys (1.5 min rests between sets)
    15 x 6.75kg (per hand)
    15 x 6.75kg (per hand)
    15 x 6.75kg (per hand)
    Haven't done flys for over a year, but I'm hoping that the extra volume might help my bench. Also my chest seems to never get sore, so I'll be fine to train in every session. Up to 8kg dumbbells next week.
    Last edited by RapidFail; 05-15-2021 at 04:18 PM.
    Age: 37
    Height: 185cm (6'1")
    Weight: 77.05kg (169.9lb)

    Personal best lifts
    Bench - 4 x 65kg (143lb), 6 x 62.5kg (138lb), 16 x 50kg (110lb)
    Bent Over Row - 5 x 67.5kg (149lb), 10 x 60kg (132lb)
    Front squat - 5 x 67.5kg (149lb), 8 x 60kg (132lb)
    Back squat - 3 x 80kg (176lb), 5 x 75kg (160lb)
    RDL - 9 x 85kg (187lb)
    Deadlift - 3 x 100kg (220.5lb), 7 x 97.5kg (215lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 10kg (22lb), 13 x bodyweight
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    Meso 3
    Week 2 - Day 1 (57 minutes)
    My average weight for the last week was 75.3kg (166lb), which is 200g down from the previous week. A little odd, since I've been bulking on 3000-3100 calories, but I had been gaining a bit too fast previously and I'm now on-track with my target of a kilogram of weight gain per month. I woke up with sharp left ankle pain today, so I switched calf raises for lateral raises.

    High Bar Squat (3 min rest between sets)
    5 x 72.5kg @ RPE 8.5
    5 x 72.5kg @ RPE 9.5
    5 x 72.5kg @ RPE 9.5
    5 x 72.5kg @ RPE 10
    Stuffed up my warm up sets - I usually go 20kg, 40kg, 60kg, then do a single with the working weight. Today I accidentally only loaded 30kg and 50kg for the 2nd and 3rd sets, then after noticing my error, did a double with the working weight, which felt crushingly heavy. Really had to grind after the first set, just barely squatting to parallel, knowing if I dropped an inch lower I would get stuck in the hole. The fatigue from the last three sets almost certainly affected my performance for the rest of the workout.

    Push Ups (superset with pull ups - 2 min rests)
    18 x Bodyweight (75.3kg)
    18 x bodyweight
    16 x bodyweight
    Matched last week's performance.

    Pull Ups (superset with push ups - 2 min rests)
    7 x bodyweight (75.3kg)
    6 x bodyweight
    6 x bodyweight
    Matched last week's performance.

    Lateral Raise (superset with curls - 1 min rests)
    12 x 8kg
    9 x 8kg
    15 x 6.75kg
    If I can't get to 3 sets of 12 next week, I'll drop back to 6.75kg and increase the rep target to 20.

    Barbell Curls (superset with lateral raise - 1 min rests)
    12 x 22.5kg
    11 x 22.5kg
    10 x 22.5kg
    Added two reps to last week's performance. A bit of sharp pain in my left elbow.
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    Meso 3
    Week 2 - Day 2 (50 mins)

    Bench Press (2.5 mins rest between sets)
    5 x 60kg @ RPE 8.5
    5 x 60kg @ RPE 9.5
    5 x 60kg @ RPE 9
    5 x 60kg @ RPE 9.5
    Felt good. Performance is up from the last meso.

    Bent-over Row (2.5 mins rest between sets)
    6 x 65kg @ RPE 8
    6 x 65kg @ RPE 8.5
    6 x 65kg @ RPE 8.5
    6 x 65kg @ RPE 9.5
    Felt these a lot in my glutes, which still seem to be sore from softball three days ago - doesn't bode well for RDLs.

    Romanian Deadlift (2 min rest between sets)
    6 x 62.5kg
    6 x 62.5kg
    Deload weight and volume for this lift. Sore, but hopefully this wasn't overdoing it. Second set felt pretty good, actually. It would be great to get back to doing these with proper weight and volume, but I need for my glutes and hams to recover first.

    Skullcrushers (superset with calf raise)
    14 x 22.5kg
    13 x 22.5kg
    12 x 22.5kg
    Added one rep to last week's performance.

    Calf Raise (superset with skullcrushers)
    15 x 43kg
    15 x 43kg
    15 x 43kg
    Minimum reps, which is two more than last week.
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  24. #84
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    Meso 3
    Week 2 - Day 3 (58 mins)
    I'm starting to think that Deadlifting and softball are incompatible for me and that I should only do it in the off season. Considering making RDLs my main hip hinge movement and doing Good Mornings on another day to keep the volume at 9 weekly sets for hamstrings.

    Deadlift
    Big fail. I did two warm up sets and in both it felt like my already sore glutes were being torn apart. Tried a third warm up set with 90kg and on the first rep I felt something in my lower back that told me to stop immediately. At a guess, I think I may have been trying to reduce the stress on my glutes/hams and my lower back overcompensated.

    Front Squat (2.5 min rests between sets)
    7 x 60kg @ RPE 8
    7 x 60kg @ RPE 8
    7 x 60kg @ RPE 9
    Wary of overexerting myself after tweaking my back, but at the same time, I came into front squats much fresher than if I had done three hard sets of deadlifting.

    Close Grip Bench (2 min rest between sets)
    10 x 50kg @ RPE 6.5
    10 x 50kg @ RPE 7.5
    10 x 50kg @ RPE 8.5
    Love this exercise! I'm training my chest 4x per week now and it still never gets sore, though my bench is finally starting to go up, so I won't change anything for now.

    Dumbbell Row (superset with calf raises)
    12 x 26.75kg
    11 x 26.75kg
    11 x 26.75kg
    Added a rep to the 2nd and 3rd sets.

    Dumbbell Calf Raise (superset with DB rows)
    21 x 33kg
    21 x 33kg
    20 x 33kg
    Added a rep to the first two sets.
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  25. #85
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    Any thoughts on the above? 13 hours later and my back definitely isn't right. I should be able to do all my lifts tomorrow except the OHP. Hopefully won't have too much trouble sleeping tonight.
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    Meso 3
    Week 2 - Day 4 (46 mins)
    Considered taking a day off after tweaking my back yesterday, but decided against it.

    Weighted Chin Ups (2.5 mins rest between sets)
    8 x bodyweight (75.3kg) + 5kg @ RPE 7.5
    8 x bodyweight + 5kg @ RPE 8.5
    8 x bodyweight + 5kg @ RPE 9.5
    5 x bodyweight + 5kg @ RPE 9.5
    Second straight week failing to get the reps, so I'll be doing them unweighted next week.

    Overhead Press
    Skipped due to tweaking my lower back yesterday.

    Lying Banded Leg Curls (1 min rest between sets)
    16 x medium band
    15 x medium band
    15 x medium band
    Added one rep to the first set.

    Dumbbell Step Ups (2 min rest between sets)
    10 x 19.25kg (per hand)
    10 x 19.25kg (per hand)
    10 x 19.25kg (per hand)
    Still using the too-short box, so ROM is small.

    Dumbbell Flys (1.5 min rests between sets)
    14 x 8kg (per hand)
    12 x 8kg (per hand)
    12 x 8kg (per hand)
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    Originally Posted by RapidFail View Post
    Any thoughts on the above? 13 hours later and my back definitely isn't right. I should be able to do all my lifts tomorrow except the OHP. Hopefully won't have too much trouble sleeping tonight.
    It really depends how and where the pain is, but this works for me:





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    Originally Posted by Camarija View Post
    It really depends how and where the pain is, but this works for me:





    Thanks mate, I was able to do my training just fine today and sleep was fine too with skipping the OHP, but woke up a bit sore. What do think about the possible program changes? My posterior chain just isn't recovering in time to train. I'm wondering if I should even put glutes and hams onto maintenance volume until the season is over?

    Strangely I didn't have the same issue last season, even though my glute/ham volume was about the same.
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    Originally Posted by RapidFail View Post
    Thanks mate, I was able to do my training just fine today and sleep was fine too with skipping the OHP, but woke up a bit sore.
    It seems like you've been tired and sore for a while now, that should probably be a sign you should pay attention to.

    Originally Posted by RapidFail View Post
    What do think about the possible program changes?
    taking a look at the changes you made ->

    I've made quite a few changes to the program, which you'll see over the coming weeks. Mainly, it's now a 4- Day full body split with a 5 week cycle, as opposed to 5 days with a 4 week cycle.
    The volume looks fine overall, but do you incorporate warm up sets for the different exercises? For example, take your 20 rep max for an exercise, and perform a set of 10. Take your 12 rep max, and perform a set of 6. Boom, now your muscles are primed to fire and helps avoid injury going in cold.

    The intensity seems to be consistently high (RPE 8/9+ and AMRAPS). The overall intensity may be contributing to recovery issues.

    Originally Posted by RapidFail View Post
    My posterior chain just isn't recovering in time to train. I'm wondering if I should even put glutes and hams onto maintenance volume until the season is over?

    Strangely I didn't have the same issue last season, even though my glute/ham volume was about the same.
    For your posterior chain recovery, think long term. Listen to your body. You're being healthy and active, taking extra rest or dialing it back will not hurt you long term. In fact, it will leave you feeling healthier and stronger.

    I'm running a 4 day full body On/Off/ exactly so my posterior chain can recover, and I've never felt better. **It's on an 8 day schedule, instead of a 7 day

    I don't understand why you are having glute fatigue issues, the only exercises I can see that really contribute towards the glutes are:
    Day 3:
    Deadlift 3x6

    Day 4:
    DB Step Up 3x10 (The higher you step up, the more this is a glute and hamstring movement. The lower the step up, the more this is a quadricep movement)

    Could it be that your hip flexors are just tight? Give it the old foam roll

    Could it be that your glute and hams are a weak point? Incorporate high rep (think bodyweight) glute bridges focusing on posterior pelvic tilt
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    Originally Posted by Camarija View Post
    It seems like you've been tired and sore for a while now, that should probably be a sign you should pay attention to.



    taking a look at the changes you made ->



    The volume looks fine overall, but do you incorporate warm up sets for the different exercises? For example, take your 20 rep max for an exercise, and perform a set of 10. Take your 12 rep max, and perform a set of 6. Boom, now your muscles are primed to fire and helps avoid injury going in cold.

    The intensity seems to be consistently high (RPE 8/9+ and AMRAPS). The overall intensity may be contributing to recovery issues.



    For your posterior chain recovery, think long term. Listen to your body. You're being healthy and active, taking extra rest or dialing it back will not hurt you long term. In fact, it will leave you feeling healthier and stronger.

    I'm running a 4 day full body On/Off/ exactly so my posterior chain can recover, and I've never felt better. **It's on an 8 day schedule, instead of a 7 day

    I don't understand why you are having glute fatigue issues, the only exercises I can see that really contribute towards the glutes are:
    Day 3:
    Deadlift 3x6

    Day 4:
    DB Step Up 3x10 (The higher you step up, the more this is a glute and hamstring movement. The lower the step up, the more this is a quadricep movement)

    Could it be that your hip flexors are just tight? Give it the old foam roll

    Could it be that your glute and hams are a weak point? Incorporate high rep (think bodyweight) glute bridges focusing on posterior pelvic tilt
    Thanks for the detailed reply

    My overall level of fatigue is fine - I don't feel in need of a deload and my sleep had been mostly decent (7-7.5 hours most nights).

    Yes, I do warm up sets in a similar way to what you prescribed. I do them for all of my barbell compound movements.

    I tend do accrue a lot of fatigue set-to-set, so my RPEs always climb. Still, I feel that I need to push a bit, otherwise I simply wouldn't make progress. In general I have always progressed very slowly, especially after my first six months of training. I've been training consistently for nearly 2.5 years now. I'm not strong, but I have put on about 20lb of muscle.

    My glutes take a hammering from sprinting, which I do a lot of at softball. I play on Saturdays and am generally still sore on Tuesday, which is when I have RDLs programmed. I have no game next weekend, so it will be interesting to see how my body responds.

    If anything my glutes and hams are a stronger area for. me - my deadlift is a lot higher than my squat. Never tried foam rolling before - might give it a go.
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