Eric Helms inspired 5-day FB

[amazonoutdoor77]

Great Job

[RapidFail]

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 sets)
6 x 57.5kg @ RPE 8.5
6 x 57.5kg @ RPE 9
6 x 57.5kg @ RPE 9.5
6 x 57.5kg @ RPE 9.5
This was a struggle.

Bent-over Row (2 mins rest between sets)
10 x 55kg @ RPE 7.5
10 x 55kg @ RPE 8.5
10 x 55kg @ RPE 9
10 x 55kg @ RPE 9
The higher reps felt good, although I possibly should have started with a lighter weight, as my form got shaky in the last two sets. Will stick with the same weight for sets of 9 next week. Hamstrings and glutes are still sore getting into position, though - they took a beating at softball four days ago and aren't fully recovered. A chest-supported row would be nice, but I don't have the equipment for it.

Leg Curl (1 min rest between sets)
18 x Medium band
18 x Medium band
16 x Medium band
Added 3 reps to my performance at the end of the last meso.

Skullcrushers (superset with lateral raise, 1 min rest)
12 x 25kg
12 x 25kg
12 x 25kg

Lateral Raise (superset with skullcrushers)
18 x 6.75kg
17 x 6.75kg
16 x 6.75kg

[RapidFail]

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 @ RPE 9
Significantly improved performance compared to the first week of the last meso, where I failed in the 4th set. How much is due to being stronger and how much is due to putting this lift first in the workout, I don't know.

Front Squat (2.5 min rest between sets)
8 x 60kg @ RPE 7.5
8 x 60kg @ RPE 7.5
8 x 60kg @ RPE 9
Despite being one of my least favourite exercises, this has been progressing nicely.

Dumbbell Row (2 min rest between sets)
10 x 28kg
10 x 28kg
9 x 28kg
Added a rep to the first two sets.

Hammer Curl (superset with calf raises, 30-60 secs between)
15 x 10.5kg
15 x 10.5kg
15 x 10.5kg
Up to 11.75kg dumbbells next week

Dumbbell Calf Raise (superset with hammer curl)
23 x 33kg
23 x 33kg
22 x 33kg
Added a rep to the third set.

[RapidFail]

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 all been for good reasons. Direct quad work is down to 7 sets a week - probably enough to slowly grow while bulking, but I'll have to wait and see. Glute work is down out of necessity, but they get plenty enough volume. I'm now in the funny situation where my waist size is still a 'small', but I will soon need extra large underwear because my glutes have grown so much.

Chin Ups (2.5-3 mins rest between sets)
9 x bodyweight (76kg) + 2.5kg @ RPE 6.5
9 x bodyweight + 2.5kg @ RPE 7.5
9 x bodyweight + 2.5kg @ RPE 9
9 x bodyweight + 2.5kg @ RPE 10
I really do accrue a lot of set-to-set fatigue with this lift. Performance was better than at the start of the last meso with the same weight.

Romanian Deadlifts (2 mins rest between sets)
10 x 67.5kg @ RPE ~6
9 x 67.5kg @ RPE 7.5
8 x 67.5kg @ RPE 7
Accidentally performed an extra rep of the first set, so I subtracted one from the last. Not hard but I'm expecting a lot of soreness in the next few days.

Close Grip Bench (2 min rest between sets)
12 x 50kg @ RPE 7.5
12 x 50kg @ RPE 9.5
12 x 45kg @ RPE 9.5
Will attempt sets of 10 with 52.5kg next week.

Dumbbell Flys (superset with neck extensions, 1 min between sets)
12 x 9.25kg (per hand)
12 x 9.25kg (per hand)
12 x 9.25kg (per hand)
Could have squeezed out a few more but played it safe.

Neck Extensions (superset with flys)
15 x 5kg
15 x 5kg
15 x 5kg
Put these back in place of the single leg exercise.

[RapidFail]

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 poor night's sleep and was too tired to do it on Monday evening (the prospect of heavy squats in particular). After another night of disturbed sleep, I opted to do this workout in two sessions - the first two exercises in the morning, then the remaining three in the evening.

High Bar Squat (3 min rest between sets)
5 x 75kg @ RPE 7.5
5 x 75kg @ RPE 8.5
5 x 75kg @ RPE 8.5
4 x 75kg @ RPE 9.5
Felt much stronger than last week, probably because I did them in the morning this time. Failed the final set, so I'll be doing sets of 4 with 67.5kg next week.

Push Ups (2.5 min rests)
20 x Bodyweight (76.25kg)
18 x bodyweight
13 x bodyweight
Lost three reps on the final set compared to last week.

Pull Ups (2.5 min rests)
7 x bodyweight (76.25kg)
6 x bodyweight
6 x bodyweight
One rep less than last week, two less than the end of the last meso, but this was done in the evening after a big meal.

Calf Raise (superset with curls - 1 min rests)
14 x 48kg
14 x 48kg
13 x 48kg

Barbell Curls (superset with calf raise)
10 x 25kg
10 x 25kg
9 x 25kg
Added one rep to last week's performance.

[RapidFail]

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
Felt heavy and near my limit, last rep of the last set was SLOOOOW.

Bent-over Row (2 mins rest between sets)
9 x 55kg @ RPE ~6
9 x 55kg @ RPE 7
9 x 55kg @ RPE 8
9 x 55kg @ RPE 8.5
Same weight as last week but subtracted a rep. Did these without a warm up, which was fine as the weight isn't too challenging. Glutes and hams seem to be well-recovered, very little soreness now. 8s with 57.5kg next week.

Leg Curl (1 min rest between sets)
19 x Medium band
19 x Medium band
16 x Medium band
Added two reps to last week's performance.

Skullcrushers (superset with lateral raise, 1 min rest)
13 x 25kg
13 x 25kg
12 x 25kg
Added two reps to last week's performance. Last set was a real grinder.

Lateral Raise (superset with skullcrushers)
20 x 6.75kg
18 x 6.75kg
17 x 6.75kg
Added four reps to last week's performance.

[RapidFail]

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 32.5kg @ RPE 10
Sixes with 35kg next week - will be a challenge.

Front Squat (2.5 min rest between sets)
7 x 62.5kg @ RPE 8.5
4 x 62.5kg @ RPE 9
7 x 55kg @ RPE 7.5
Sunk a bit too low on the 4th rep of the 2nd set and barely made it, forcing me to cut the set short.

Dumbbell Row (2 min rest between sets)
11 x 28kg
10 x 28kg
9 x 28kg
Added a rep to the first set.

Hammer Curl (superset with calf raises, 1 min between)
13 x 11.75kg
12 x 11.75kg
12 x 11.75kg

Dumbbell Calf Raise (superset with hammer curl)
23 x 33kg
22 x 33kg
20 x 33kg
Three reps less than last week, not sure why.

[RapidFail]

Meso 4
Week 2 - Day 4
Did this workout on Sunday afternoon after a weekend away with moderate drinking and poor sleep.

Chin Ups (2.5-3 mins rest between sets)
8 x bodyweight (76kg) + 5kg @ RPE 7
8 x bodyweight + 5kg @ RPE 8.5
8 x bodyweight + 5kg @ RPE 9.5
7 x bodyweight + 5kg @ RPE 9.5
2 reps better than the same time last meso, and I weigh a kilo more - that's definitely progress.

Romanian Deadlifts (2-2.5 mins rest between sets)
8 x 70kg @ RPE 6.5
8 x 70kg @ RPE 7.5
8 x 70kg @ RPE 8

Close Grip Bench (2 min rest between sets)
10 x 52.5kg @ RPE 7.5
10 x 52.5kg @ RPE 8.5
9 x 52.5kg @ RPE 9.5
2nd straight week failing to get the reps, so I'll be doing 8s with 47.5kg next week.

Dumbbell Flys (superset with neck extensions, 1 min between sets)
13 x 9.25kg (per hand)
13 x 9.25kg (per hand)
12 x 9.25kg (per hand)
Added two reps to last week's performance

Neck Extensions (superset with flys)
16 x 5kg
16 x 5kg
16 x 5kg
Three more reps than last week, but very sub-maximal.

[RapidFail]

Meso 4
Week 3 - Day 1 (52 mins)
Average weight last week was 76.6kg (168.9lb).

High Bar Squat (2.5-3 min rest between sets)
4 x 67.5kg @ RPE <6
4 x 67.5kg @ RPE ~6
4 x 67.5kg @ RPE ~6
4 x 67.5kg @ RPE 7
Easy weight this week after failing the last two weeks. Triples with 80kg next week.

Push Ups (superset with pull ups, 2 min between)
20 x Bodyweight (76.6kg)
18 x bodyweight
17 x bodyweight
Added four reps, largely because I didn't do the sets back-to-back.

Pull Ups (superset with push ups)
8 x bodyweight (76.6kg)
7 x bodyweight
7 x bodyweight
New PR.

DB Calf Raise (superset with curls - 1 min rests)
15 x 48kg
14 x 48kg
14 x 48kg
Added two reps to last week's performance.

Barbell Curls (superset with calf raise)
10 x 25kg
10 x 25kg
9 x 25kg
Matched last week's performance. Some right elbow pain doing these.

[RapidFail]

Meso 4
Week 3 - Day 2 (50 mins)

Bench Press (2.5 mins rest between sets)
4 x 62.5kg @ RPE 9
4 x 62.5kg @ RPE 8.5
4 x 62.5kg @ RPE 9.5
4 x 62.5kg @ RPE 9.5
Got my form dialled in for the second set, then clung on for dear life!

Bent-over Row (2 mins rest between sets)
8 x 57.5kg @ RPE 6.5
8 x 57.5kg @ RPE 7.5
8 x 57.5kg @ RPE 8.5
8 x 57.5kg @ RPE 9

Leg Curl (1 min rest between sets)
20 x Medium band
19 x Medium band
16 x Medium band
Added one rep to last week's performance.

Skullcrushers (superset with lateral raise, 1 min rest)
14 x 25kg
13 x 25kg
13 x 25kg
Added two reps to last week's performance.

Lateral Raise (superset with skullcrushers)
20 x 6.75kg
19 x 6.75kg
18 x 6.75kg
Added two reps to last week's performance.

[RapidFail]

Meso 4
Week 3 - Day 3 (55 mins)
Sleep hasn't been great this week - mostly 6-6.5 hrs.

Overhead Press (2.5 min rest between sets)
6 x 35kg @ RPE 8.5
6 x 35kg @ RPE 9.5
6 x 35kg @ RPE 10
6 x 30kg @ RPE 6.5
Last rep of the 3rd set was a slooow grinder, no point in trying the 4th without reducing load, but I probably should have gone with 32.5kg - 30kg was too easy.

Front Squat (2.5 min rest between sets)
6 x 65kg @ RPE 8
6 x 65kg @ RPE 8.5
6 x 65kg @ RPE 9
Felt close to choking myself with the barbell on the last set - not fun!

Dumbbell Row (2 min rest between sets)
11 x 28kg
11 x 28kg
10 x 28kg
Added two reps to last week's performance.

Hammer Curl (superset with calf raises, 1 min between)
13 x 11.75kg
13 x 11.75kg
12 x 11.75kg
Added one rep to last week's performance.

Dumbbell Calf Raise (superset with hammer curl)
22 x 33kg
21 x 33kg
20 x 33kg
Reps are down for the second week straight, but I feel like I'm getting a deeper stretch, so I'm not concerned.

[RapidFail]

Meso 4
Week 3 - Day 4
Done on Monday morning - I'm getting over a cold and didn't feel up to training on the weekend. Average weight last week was up to 76.8kg (169.3lb)

Chin Ups (2.5-3 mins rest between sets)
7 x bodyweight (76.6kg) + 7.5kg @ RPE 8
7 x bodyweight + 7.5kg @ RPE 8.5
7 x bodyweight + 7.5kg @ RPE 9.5
5 x bodyweight + 7.5kg @ RPE 9.5
Second consecutive week failing, back down to bodyweight next week.

Romanian Deadlifts (2-2.5 mins rest between sets)
7 x 72.5kg @ RPE 6.5
7 x 72.5kg @ RPE 7
7 x 72.5kg @ RPE 7.5
Progressing nicely - glutes and hams recovering well.

Close Grip Bench (2 min rest between sets)
8 x 47.5kg @ RPE 6.5
8 x 47.5kg @ RPE 7
8 x 47.5kg @ RPE 6.5
Easy work. Sixes with 57.5kg next week, which is the same as I used for the normal grip bench at the start of the meso - will be interesting.

Dumbbell Flys (superset with neck extensions, 30-60 secs between sets)
14 x 9.25kg (per hand)
13 x 9.25kg (per hand)
12 x 9.25kg (per hand)
Added one rep to last week's performance.

Neck Extensions (superset with flys)
17 x 5kg
17 x 5kg
17 x 5kg
Three more reps than last week - only the last set was close to failure (maybe 2-3 RIR).

[RapidFail]

Meso 4
Week 4 - Day 1 (57 mins)

High Bar Squat (3 min rest between sets)
3 x 80kg @ RPE 8.5
3 x 80kg @ RPE 9.5
3 x 80kg @ RPE 9.5
2 x 80kg @ RPE 9
Heaviest I've squatted to date. Might have gotten the final rep, but wasn't worth the risk (no safety bars for squatting). I'm going back to my starting weight from the previous meso (6 x 70kg), which I should have really done this meso - I've been going too close to failure too often.

Push Ups (superset with pull ups, 2 min between)
20 x bodyweight (76.8kg)
19 x bodyweight
17 x bodyweight
Added one rep to the second set.

Pull Ups (superset with push ups)
8 x bodyweight (76.8kg)
7 x bodyweight
7 x bodyweight
Matched last week's performance.

DB Calf Raise (superset with curls - 1 min rests)
15 x 48kg
13 x 48kg
13 x 48kg
Two reps less than last week.

Barbell Curls (superset with calf raise)
10 x 25kg
10 x 25kg
9 x 25kg
Matched last week's performance.

[RapidFail]

Meso 4
Week 4 - Day 2 (53 mins)

Bench Press (2.5 mins rest between sets)
3 x 65kg @ RPE 8.5
3 x 65kg @ RPE 9
3 x 65kg @ RPE 9.5
3 x 65kg @ RPE 9.5
Just barely got the last set with questionable form, but that's four straight weeks of getting the required reps for the bench - good progress.

Bent-over Row (2 mins rest between sets)
7 x 60kg @ RPE 7.5
7 x 60kg @ RPE 8
7 x 60kg @ RPE 8.5
7 x 60kg @ RPE 8.5
Hamstrings a bit sore getting into position, otherwise felt good.

Leg Curl (1 min rest between sets)
20 x Medium band
20 x Medium band
17 x Medium band
Added two reps to last week's performance.

Skullcrushers (superset with lateral raise, 1 min rest)
13 x 25kg
12 x 25kg
12 x 25kg
Three reps less than last week - not sure why.

Lateral Raise (superset with skullcrushers)
20 x 6.75kg
19 x 6.75kg
18 x 6.75kg
Matched last week's performance.

[RapidFail]

Meso 4
Week 4 - Day 3
Did this workout the morning after a big, indulgent Indian meal (not too spicy so no worries there!) and a couple of beers.

Overhead Press (2.5 min rest between sets)
5 x 37.5kg @ RPE 10
5 x 32.5kg @ RPE 7.5
5 x 32.5kg @ RPE 7.5
5 x 32.5kg @ RPE 8.5
I did three warm up sets for these instead of the usual one. Still too heavy, the last rep of the first set was super slow and hurt my left shoulder. Zero chance of getting more than one rep in the second set so I lowered the weight. Repeating with the same weights next meso unless I manage to find some microplates.

Front Squat (2.5 min rest between sets)
5 x 67.5kg @ RPE 8.5
5 x 67.5kg @ RPE 9
4 x 67.5kg @ RPE 9
Might have gotten the last rep but didn't want to risk it

Dumbbell Row (2 min rest between sets)
12 x 28kg
11 x 28kg
10 x 28kg
Added one rep (first set) to last week's performance.

Hammer Curl (superset with calf raises, 1 min between)
14 x 11.75kg
14 x 11.75kg
14 x 11.75kg
Added four reps to last week's performance.

Dumbbell Calf Raise (superset with hammer curl)
22 x 33kg
21 x 33kg
20 x 33kg
Matched last week's performance.

[RapidFail]

Meso 4
Week 4 - Day 4 (53 mins)
Done on Monday morning again, but this week is a deload and I'm on a break from work, so I should have no problem making the session up. Average weight last week was up to 77.2kg (170.2lb) although one high weigh-in skewed the average up. Aiming for maintenance this week.

Chin Ups (2.5 mins rest between sets)
6 x bodyweight (76.8kg) + 10kg @ RPE 7
6 x bodyweight @ RPE <5
6 x bodyweight @ RPE <5
6 x bodyweight @ RPE <6
Forgot I was supposed to reset the weight after failing the last two weeks. A bit of right elbow pain in the first set too, so I ditched the weighted backpack and followed the program as-written. Not sure how to progress with this exercise - I was stronger this meso than last, but ultimately failed to progress with the same weights. I might change the loading increments from 2.5kg to 1.25kg.

Romanian Deadlifts (2 mins rest between sets)
6 x 75kg @ RPE 7
6 x 75kg @ RPE 7
6 x 75kg @ RPE 8
Glutes a bit sore from softball two days earlier. I've got a feeling I'm going to be hurting from these.

Close Grip Bench (2 min rest between sets)
6 x 57.5kg @ RPE 7.5
6 x 57.5kg @ RPE 8.5
6 x 57.5kg @ RPE 9
It's official - my close grip bench is stronger than my normal grip bench. My RPE was 1 lower than for the same weight at the start of this meso. I guess the increase in triceps involvement makes up for the increased ROM.

Dumbbell Flys (superset with neck extensions, 60 secs between sets)
15 x 9.25kg (per hand)
14 x 9.25kg (per hand)
14 x 9.25kg (per hand)
Added four reps to last week's performance.

Neck Extensions (superset with flys)
18 x 5kg
18 x 5kg
18 x 5kg
Added three reps to last week's performance and still very sub-maximal. Switching these out for some ab work in the next meso.

[RapidFail]

Meso 4
Deload Week - Day 1 (29 mins)

High Bar Squat (2 min rest between sets)
3 x 70kg
3 x 70kg
Still challenging and requiring me to concentrate on strict form. RPE somewhere around 5-6.

Push Ups (superset with pull ups, 90 second rests)
15 x Bodyweight (77.2kg)
15 x bodyweight

Pull Ups (superset with push ups)
6 x bodyweight (77.2kg)
6 x bodyweight

DB Calf Raise (superset with curls - 1 min rests)
12 x 48kg
12 x 48kg

Barbell Curls (superset with calf raise)
8 x 25kg
8 x 25kg

[RapidFail]

Meso 4
Deload Week - Day 2 (27 mins)

Bench Press (2 mins rest between sets)
3 x 57.5kg
3 x 57.5kg

Bent-over Row (90 sec rest between sets)
7 x 52.5kg
7 x 52.5kg

Leg Curl (1 min rest between sets)
15 x Medium band
15 x Medium band

Skullcrushers (superset with lateral raise, 1 min rest)
12 x 25kg
12 x 25kg

Lateral Raise (superset with skullcrushers)
12 x 6.75kg
12 x 6.75kg

[RapidFail]

Meso 4
Deload Week - Day 3 (28 mins)
These short, easy workouts are making me hungry to get back into hard training - as they should.

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

Front Squat (2 min rest between sets)
5 x 60kg
5 x 60kg
Sub maximal, but still hard work.

Dumbbell Row (90 sec rest between sets)
8 x 28kg
8 x 28kg
Gotta be one of my favourite exercises.

Hammer Curl (superset with calf raises, 60 secs between)
12 x 11.75kg
12 x 11.75kg

Dumbbell Calf Raise (superset with hammer curl)
20 x 33kg
20 x 33kg

[RapidFail]

Meso 4
Deload Week - Day 4 (25 mins)
Rest day tomorrow then back to hard training - looking forward to it!

Chin Ups (2 mins rest between sets)
6 x bodyweight (77.2kg)
6 x bodyweight

Romanian Deadlifts (90 sec rest between sets)
6 x 67.5kg
6 x 67.5kg

Close Grip Bench (90 sec rest between sets)
6 x 50kg
6 x 50kg

Dumbbell Flys (superset with neck extensions, 30-60 sec between sets)
12 x 9.25kg (per hand)
12 x 9.25kg (per hand)

Neck Extensions (superset with flys)
15 x 5kg
15 x 5kg

[RapidFail]

Meso 5
Week 1 - Day 1 (52 mins)
After spending deload week around maintenance calories, my weekly average weight is down 200g to 77kg (169.8lb). Back to a 250-300 calorie surplus now.

High Bar Squat (3 min rest between sets)
6 x 70kg @ RPE 8
6 x 70kg @ RPE 8.5
6 x 70kg @ RPE 9
6 x 70kg @ RPE 8.5
Starting 2.5kg lighter than last meso. Hopefully I can get some quality work in while staying a bit further from failure.

Push Ups (superset with pull ups - 2 min rests)
20 x bodyweight (77.0kg)
19 x bodyweight
17 x bodyweight
Matched my performance from the end of the last meso.

Pull Ups (superset with push ups - 2 min rests)
8 x bodyweight (77.0kg)
7 x bodyweight
7 x bodyweight
Matched my performance from the end of the last meso.

Calf Raise (superset with curls - 1 min rests)
15 x 48kg
15 x 43kg
14 x 48kg
Forgot to put my weighted backpack on for the second set.

Barbell Curls (superset with calf raise)
10 x 25kg
9 x 25kg
8 x 25kg
Two reps less than the end of the last meso. A bit of left elbow pain too - I might increase the rep range.

[RapidFail]

Meso 5
Week 1 - Day 2 (51 mins)

Bench Press (2.5 mins rest between sets)
6 x 60kg @ RPE 9
6 x 60kg @ RPE 9
6 x 60kg @ RPE 9.5
6 x 60kg @ RPE 9.5
It looks like I didn't accrue much fatigue set-to-set, but I had to take longer breathers between reps for the last two sets.

Bent-over Row (2 mins rest between sets)
10 x 55kg @ RPE 6
10 x 55kg @ RPE 7.5
10 x 55kg @ RPE 7.5
10 x 55kg @ RPE 8

Leg Curl (1 min rest between sets)
20 x Medium band
20 x Medium band
18 x Medium band
Added one rep to my performance at the end of the last meso.

Skullcrushers (superset with lateral raise, 1 min rest)
15 x 25kg
14 x 25kg
12 x 25kg
Added four reps to my performance at the end of the last meso.

Lateral Raise (superset with skullcrushers)
20 x 6.75kg
18 x 6.75kg
17 x 6.75kg
2 reps less than the end of the last meso.

[RapidFail]

Meso 5
Week 1 - Day 3
I had to do this workout in two sessions - first three exercises in the morning, last two in the evening.

Overhead Press (2.5 min rest between sets)
8 x 30kg @ RPE 8.5
8 x 30kg @ RPE 7.5
8 x 30kg @ RPE 8.5
8 x 30kg @ RPE 8.5

Front Squat (2.5 min rest between sets)
8 x 60kg @ RPE 8
8 x 60kg @ RPE 8.5
8 x 60kg @ RPE 8.5
I often wish I could leg press instead of doing these. Not possible in my home gym, unfortunately.

Dumbbell Row (2 min rest between sets)
12 x 28kg
12 x 28kg
10 x 28kg
Added one rep to my performance at the end of the last meso.

Hammer Curl (superset with calf raises, 30-60 secs between)
15 x 11.75kg
14 x 11.75kg
12 x 11.75kg
One rep less than the end of the last meso.

Dumbbell Calf Raise (superset with hammer curl)
24 x 33kg
21 x 33kg
20 x 33kg
Two reps more than the end of the last meso.

[RapidFail]

Meso 5
Week 1 - Day 4 (52 mins)
Feeling quite fatigued - sleep hasn't been great the past few nights, getting around 6.5 hours per night, which is at least an hour short of what I need to perform optimally.

Chin Ups (2.5 mins rest between sets)
9 x bodyweight (76kg) + 2.5kg @ RPE 6.5
9 x bodyweight + 2.5kg @ RPE 7.5
9 x bodyweight + 2.5kg @ RPE 9
8 x bodyweight + 2.5kg @ RPE 9.5
Worse than my performance at the start of the last meso, although I weigh 1kg more. Sleep-derived fatigue is probably to blame - let's see if I do better next week.

Romanian Deadlifts (2-3mins rest between sets)
9 x 70kg @ RPE 7.5
9 x 70kg @ RPE 7.5
9 x 70kg @ RPE 6.5
Had to parent between sets two and three - the longer rest resulted in a lower RPE.

Close Grip Bench (2 min rest between sets)
12 x 50kg @ RPE 7.5
12 x 50kg @ RPE 8.5
9 x 50kg @ RPE 9
Better performance than at the start of the last meso.

Dumbbell Flys (superset with ab wheel - 1 min between sets)
15 x 9.25kg (per hand)
13 x 9.25kg (per hand)
12 x 9.25kg (per hand)
Three reps less than the end of the last meso.

Ab Wheel rollouts (superset with flys)
10 reps
Having not trained abs directly for a while, I think it's beat to ease back into it. I'll do two sets next week, then three the week after.

[RapidFail]

I definitely made the right call with the ab wheel rollouts. My abs are pretty sore 24 hours after doing one set, but not overly so.

[RapidFail]

Meso 5
Week 2 - Day 1 (56 mins)
Average weight last week was 77.4kg (170.7lb). That's 3.4kg (7.5lb) gained in 13 weeks of bulking, which I think is a pretty reasonable rate. As usual (for me), a high proportion of that weight seems to be abdominal fat. My abs are visible when flexed, but I can no longer make out separate muscle bellies and my love handles have definitely gotten bigger. I ended my last bulk at 81.6kg (180lb), but I was probably around 20% body fat and would like to cut things off earlier this time. I'm 6'1" by the way.

High Bar Squat (3 min rest between sets)
5 x 72.5kg @ RPE 8
5 x 72.5kg @ RPE 8
5 x 72.5kg @ RPE 8.5
5 x 72.5kg @ RPE 9

Push Ups (superset with pull ups, 2 min rests)
20 x Bodyweight (77.4kg)
19 x bodyweight
17 x bodyweight
Matched last week's performance.

Pull Ups (superset with push ups)
8 x bodyweight (77.4kg)
8 x bodyweight
7 x bodyweight
One more rep than last week - new PR!

Calf Raise (superset with curls - 1 min rests)
15 x 48kg
14 x 48kg
14 x 48kg
One rep less than last week. Grip is as much of a limiting factor as my calves, even with Versa Gripps.

Barbell Curls (superset with calf raise)
13 x 20kg
13 x 20kg
12 x 20kg
Changed the rep range from 8-12 to 12-15 due to consistent right elbow pain. Felt extremely light, but started to burn near the end of each set.

[Filmbuff81]

Training looking solid.

I usually try to keep my barbell curls in a higher rep range due to forearm tendinitis, so I just really keep the rest short to help with the pump.

I subscribe to the John meadows way of training them of not being overly concerned with load and just really going after maximal pump.

Anytime I go low rep I pay the price. 8-12 for me is low rep lol.

[RapidFail]

Meso 5
Week 2 - Day 2 (52 mins)
Feeling a bit fatigued after about 6.5 hours sleep.

Bench Press (2.5 mins rest between sets)
5 x 62.5kg @ RPE 9
5 x 62.5kg @ RPE 9.5
4 x 62.5kg @ RPE 9.5
5 x 55kg @ RPE 7.5
I literally failed on the third set and had to wriggle out from under the bar (thank you safety bars). I'm considering switching the bench to a higher rep range (maybe 6-9 reps) for a bit.

Bent-over Row (2 mins rest between sets)
9 x 57.5kg @ RPE 6.5
9 x 57.5kg @ RPE 7.5
9 x 57.5kg @ RPE 8.5
9 x 57.5kg @ RPE 9

Leg Curl (1 min rest between sets)
20 x Medium band
20 x Medium band
20 x Medium band
I'll try the heavy band next week, but I don't think I'll be able to do 3 x 15.

Skullcrushers (superset with lateral raise, 1 min rest)
15 x 25kg
12 x 25kg
12 x 25kg
Two reps less than last week.

Lateral Raise (superset with skullcrushers)
20 x 6.75kg
20 x 6.75kg
17 x 6.75kg
Added two reps to last week's performance.

[RapidFail]

Meso 5
Week 2 - Day 3 (57 mins)

Overhead Press (2.5 min rest between sets)
7 x 32.5kg @ RPE 8
7 x 32.5kg @ RPE 8.5
7 x 32.5kg @ RPE 9
7 x 32.5kg @ RPE 9.5
Slightly lower RPEs than this point last meso.

Front Squat (2.5 min rest between sets)
7 x 62.5kg @ RPE 7.5
7 x 62.5kg @ RPE 9
7 x 62.5kg @ RPE 9.5
Felt my back rounding and couldn't help my elbows dropping on the last few reps of the last two sets.

Dumbbell Row (2 min rest between sets)
12 x 28kg
12 x 28kg
12 x 28kg
Finally progressing the weight after nine weeks! Up to 29.25kg next week.

Hammer Curl (superset with calf raises, 1 min between)
14 x 11.75kg
13 x 11.75kg
12 x 11.75kg
Two reps less than last week, but I was probably a little stricter on form.

Dumbbell Calf Raise (superset with hammer curl)
25 x 33kg
21 x 33kg
20 x 33kg
The burn! One rep more than last week.

[RapidFail]

Meso 5
Week 2 - Day 4 (49 mins)
Did this on a Sunday the day after softball and just over 6 hours sleep - not ideal.

Chin Ups (2.5 mins rest between sets)
8 x bodyweight (77.4kg) + 5kg @ RPE 6.5
8 x bodyweight + 5kg @ RPE 8.5
8 x bodyweight + 5kg @ RPE 9.5
6 x bodyweight + 5kg @ RPE 9.5
Did my stretching between the first two sets because I forgot to do it before, resulting in a higher RPE. Second straight week failing to get the reps, so back to bodyweight only for next week.

Romanian Deadlifts (2 mins rest between sets)
8 x 72.5kg @ RPE 7
8 x 72.5kg @ RPE 7
8 x 72.5kg @ RPE 7

Close Grip Bench (2 min rest between sets)
10 x 52.5kg @ RPE 7.5
10 x 52.5kg @ RPE 9.5
10 x 52.5kg @ RPE 9.5
Surprised myself - I didn't think I'd get the reps on the last set.

Dumbbell Flys (superset with ab wheel, 1 min between sets)
15 x 9.25kg (per hand)
15 x 9.25kg (per hand)
14 x 9.25kg (per hand)
Three reps more than last week.

Ab Wheel rollouts (superset with flys)
10 reps
9 reps
Added a set but couldn't manage an extra rep in the first set.