Volume-ramped full body hypertrophy with RP-style progression

[RapidFail]

My previous workout log is here:

https://forum.bodybuilding.com/showt...9849563&page=1

Overall I was happy with the training split - not having a dedicated leg or lower day appeals to me greatly and every workout was enjoyable. I started out training 5 days per week, but when softball season began I found my hamstrings and glutes were not recovering in time to train. I made the switch to 4 days of full body training, which worked well, although I sustained a left hamstring injury running to first base, which has not healed in over five months. I waited until the end of the softball season to go to my physiotherapist, who has given me some exercises to do. I'm also sitting on one of those ring cushions while driving and sitting at my desk, both of which make the hamstring sore. I've also been banned from all hip hinging and hard sprinting for the time being, although leg curls are still OK.

I'm using a similar training split here, starting with four days of full-body, with all hip hinging removed. I'm starting each session with my normal stretching routine as well as the physio for my hamstrings. I work out in the morning in my home gym, which means no leg pressing or other machines. I have a barbell, plates, spin lock dumbbells, squat rack with chin up bar, a flat bench, resistance bands and an ab wheel.

I recently took two weeks off from training, so I'm easing in with the equivalent of a deload week. In the past when I've returned to normal training after a break I've gotten ridiculously sore, so I'm being careful to avoid that. Work sets are in bold and I haven't listed proximity to failure because I wasn't ever close enough to judge it accurately.

WEEK 0 - Day 1
Deload reps and sets
Time taken: 33 minutes
Average weekly weight: 77.3kg (170.4lb)
Nutrition: maintenance

Stretching and physio

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg, 2 min rest
5 x 60kg, 2 min rest
5 x 60kg, 2 min rest
Feeling a little sore in the quads and particularly hamstrings after these, though that's partly due to the physio.

PULL UP
5 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest

DB CALF RAISE
10 x BW + 50.5kg, 1 min rest
10 x BW + 50.5kg, 1 min rest
I'll probably lower the rest to 30 seconds next time

DB CONCENTRATION CURL
10 x 13kg each arm
10 x 13kg each arm
Did the sets back-to-back - one arms rests while the other works. I'll probably add 30 seconds of rest next time.

[RapidFail]

Starting easy was definitely the right call - I've got DOMS from the two sets of squats!

[RapidFail]

WEEK 0 - Day 2
Deload reps and sets
Time taken: 27 minutes
Quads still sore from the >5RIR squats two days ago!

Stretching and physio

BENCH PRESS
10 x 30kg
5 x 40kg
3 x 52.5kg, 2 min rest
5 x 52.5kg, 2 min rest
5 x 52.5kg, 2 min rest
Felt more challenging than I expected - I'm sure I've lost some strength over the break.

BENT OVER ROW
5 x 55kg, 2 min rest
5 x 55kg, 1 min rest

LYING LEG CURL
15 x light band, 30 sec rest
15 x light band, 1 min rest
Too easy - much easier than the physio I started with. Using the medium band next time.

SKULLCRUSHERS
10 x 20kg, 1 min rest
10 x 20kg

[RapidFail]

I got some light, almost pleasant soreness from the Day 2 workout, quads are fully healed now. Finally bought some 500g microplates which I used for the first time today.

WEEK 0 - Day 3
Deload reps and sets
Time taken: 31 minutes

Stretching and physio

STANDING OVERHEAD PRESS
8 x 20kg, 2 min rest
5 x 28.5kg, 2 min rest
5 x 28.5kg, 1 min rest
Felt good.

FRONT SQUAT
8 x 20kg
4 x 40kg, 2 min rest
5 x 55kg, 2 min rest
5 x 55kg, 2 min rest
Not close to failure, but felt like hard work, especially after the layoff.

LATERAL RAISE
10 x 7.25kg, 1 min rest
10 x 7.25kg, 30 sec rest

CALF RAISE
20 x bodyweight, 30 seconds rest
20 x bodyweight

[RapidFail]

WEEK 0 - Day 4
Deload reps and sets
Time taken: 26 minutes

Stretching

CHIN UP
5 x bodyweight (77.3kg) + 2.5kg, 2 min rest
5 x bodyweight + 2.5kg, 1 min rest

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 40kg, 90 sec rest
8 x 47.5kg, 90 sec rest
8 x 47.5kg, 1 min rest
Probably a bit hard for a 'deload' but felt good.

LYING LEG CURL
Medium band x 15, 1 min rest
Medium band x 15, 30 sec rest
Definitely sticking with the medium band.

AB WHEEL ROLLOUTS
5 reps, 1 min rest
5 reps
I always feel these more in my lower back while doing the exercise, but my abs get the soreness afterwards.

Next week I'll be training with my estimated MEV, which will be 3 sets per exercise, aiming for 3 RIR on each set.

[RapidFail]

WEEK 1 - Day 1
~Minimum Effective Volume
Time taken: 46 minutes
Target proximity to failure: 3 RIR for compounds
Average weekly weight: 77.05kg (169.9lb)
Nutrition: maintenance

RP programming suggests starting all lifts at 3RIR in the first week of training. I'm doing that for the compound movements, but taking all isolation movements to 1 or 0 RIR - I frankly don't see the point in leaving reps in reserve with isolations. Amazingly I still have DOMS in my abs from the 10 ab wheel reps three days ago! This workout would have taken a few minutes less if I didn't have to parent my kids between some of the sets.

Stretching and physio

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg, 2.5 min rest
9 x 60kg, 2.5 min rest
8 x 60kg, 2.5 min rest
7 x 60kg, 2.5 min rest
Estimating proximity to failure is trickier with this kind of weight than with sets of five. I may have had 4 RIR on the first set. Regardless, I'll be adding 2.5kg next week and aiming for the same reps. Set number will depend on my recovery. I've noticed that I'm pushing harder with my right leg than left, which could be to do with the hamstring injury and could explain why my right thigh grew more than the left during my last bulk.

PULL UP
6 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
Felt these a lot in my abs which are still sore - might have to keep ab wheel at 2 sets. Probably 2 RIR on the last set. Will try to add reps next week.

DB CALF RAISE
16 x BW + 50.5kg, 30 sec rest
12 x BW + 50.5kg, 30 sec rest
10 x BW + 50.5kg, 30 sec rest
I might actually need to reduce the weight for these, especially if I want to add sets. Might go with 48kg next week.

DB CONCENTRATION CURL
15 x 13kg each arm, 30 sec rest
11 x 13kg each arm, 30 sec rest
8 x 13kg each arm
Same comment as above as I was below the target rep range on the third set. This is an exercise I'll almost certainly be adding sets to, so I'll try with 12.25kg dumbbells next week.

[RapidFail]

WEEK 1 - Day 2
~ Minimum Effective Volume
Time taken: 38 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 40kg
3 x 52.5kg, 2 min rest
9 x 52.5kg, 2 min rest
7 x 52.5kg, 2.5 min rest
7 x 52.5kg, 2 min rest
Lost two reps after the first set so I increased the rest time. Probably 2 RIR for the last set. Adding 2.5kg next week and aiming to match reps.

BENT OVER ROW
9 x 55kg, 2 min rest
8 x 55kg, 2 min rest
7 x 55kg, 2 min rest
I find that the bench press warms me up plenty for rows, unless I'm lifting heavy - 6 reps or less. Adding 2.5kg next week and aiming to match reps.

LYING LEG CURL
25 x medium band, 1 min rest
16 x medium band, 1 min rest
13 x medium band, 1 min rest
Big set-to-set drop off. First set was at least 3 RIR, last two 1-2 RIR.

SKULLCRUSHERS
19 x 20kg, 1.5 min rest
15 x 20kg, 1.5 min rest
14 x 20kg
May have to increase the weight soon or I'll be over the target rep range on the first set.

[RapidFail]

WEEK 1 - Day 3
~ Minimum Effective Volume
Time taken: 44 minutes

I saw my physio again yesterday and have been given extra exercises do do - the hamstring is getting stronger but is still sensitive while sitting. Woke up with a headache this morning, took some painkillers, but I wasn't feeling great for the workout.

Stretching and physio

STANDING OVERHEAD PRESS
8 x 20kg, 2 min rest
9 x 28.5kg, 2 min rest
8 x 28.5kg, 2 min rest
7 x 28.5kg, 90 sec rest
First working set was probably 4 RIR.

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 55kg, 2 min rest
8 x 55kg, 2.5 min rest
6 x 55kg, 2.5 min rest
5 x 55kg, 2 min rest
I always have a hard time gauging proximity to failure with these, as my back and cardiovascular system are almost always the limiting factors - not the quads.

LATERAL RAISE
16 x 7.25kg (PR!), 1 min rest
12 x 7.25kg, 1 min rest
10 x 7.25kg, 1 min rest
Might increase the rest time to 90 seconds next time, as I'll almost certainly be adding sets and want to stay in the 10-20 rep range for most of them.

CALF RAISE
30 x bodyweight, 30 sec rest
30 x bodyweight, 30 sec rest
30 x bodyweight
Not close to failure on the first two sets. I'll try with a 13kg dumbbell next week.

[RapidFail]

WEEK 1 - Day 4
~ Minimum Effective Volume
Time taken: 32 minutes

Stretching

CHIN UP
9 x bodyweight (77.05kg) + 2.5kg, 2.5 min rest
7 x bodyweight + 2.5kg, 2.5 min rest
6 x bodyweight + 2.5kg, 2 min rest
Probably 2 RIR on the last set. I'll stick with the same weight next week and try to add reps.

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 40kg, 90 sec rest
10 x 47.5kg, 2 min rest
9 x 47.5kg, 2 min rest
8 x 47.5kg, 1 min rest
More like 2 RIR. I'll try to add reps (rather than weight) next week, as the intended rep range is 8-15.

LYING LEG CURL
25 x Medium band, 1 min rest
19 x Medium band, 1 min rest
13 x Medium band, 1 min rest

AB WHEEL ROLLOUTS
8 reps, 1 min rest
7 reps
Stayed with two sets because I got three days of soreness from two easy sets last week.

Next week I'll begin ramping up to my MRV, adding a set to all the exercises where I'm no longer sore in the target muscles when it's time to train (which should be most exercises). Target RIR for compounds will be 2, which I'll try to hit by adding a small amount of weight while trying to match reps, or keep the weight the same and try to add reps.

[RapidFail]

WEEK 2 - Day 1
Ramping up to Maximum Recoverable Volume
Time taken: 57 minutes (total)
Target proximity to failure: 2 RIR for compounds
Average weekly weight: 77.1kg (170lb)
Nutrition: maintenance

I've had a cold which has been nothing more than a tickly throat for the past week, but In the last two days it had properly taken hold - my cough has become chesty and I wasn't feeling well enough to train this morning. After resting, I did my physio, which fatigued me enough to convince me not to go ahead with the rest of the workout - until the afternoon.

Stretching and physio

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 62.5kg, 2.5 min rest
9 x 62.5kg, 2.5 min rest
8 x 62.5kg, 2.5 min rest
7 x 62.5kg, 2.5 min rest
6 x 62.5kg, 2.5 min rest
First and second sets may have been 3 RIR. Aiming to match reps with 65kg next week and maybe do a 5th set.

PULL UP
7 x bodyweight, 2 min rest
6 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
No soreness in the abs this time. Maybe 3 RIR for the first set, 1 RIR for the last.

DB CALF RAISE
17 x BW + 45.5kg, 30 sec rest
13 x BW + 45.5kg, 30 sec rest
11 x BW + 45.5kg, 30 sec rest
10 x BW + 45.5kg, 1 min rest
Took 5kg off and added a rep to each set (as well as doing a 4th set). Same weight next week and I'll try to add reps.

DB CONCENTRATION CURL
17 x 12.25kg each arm (PR!), 30 sec rest
12 x 12.25kg each arm, 30 sec rest
8 x 12.25kg each arm, 30 sec rest
6 x 12.25kg each arm
Slightly decreased the weight from last week and got more reps for the first two sets (and added a set). Increased ROM due to using smaller plates in the dumbbell, which caused a little wrist discomfort. Aiming to add reps next week using the same weight.

[RapidFail]

WEEK 2 - Day 2
Ramping up to Maximum Recoverable Volume
Time taken: 48 minutes

Only 15 hours between workouts, so my hamstrings were feeling a bit beat-up from the physio yesterday. I still have the cold, but its not so bad that I can't train.

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55kg, 2 min rest
9 x 55kg, 2.5 min rest
8 x 55kg, 2.5 min rest
5 x 55kg, 2.5 min rest
5 x 55kg, 2 min rest
A bit of right shoulder pain from the curls yesterday. Most sets were probably closer to 1 RIR than 2. I'll keep the weight the same next week and try to add reps.

BENT OVER ROW
9 x 57.5kg, 2 min rest
8 x 57.5kg, 2 min rest
7 x 57.5kg, 2 min rest
7 x 57.5kg, 2 min rest
Maybe 3 RIR for the first and third sets.

LYING LEG CURL
25 x medium band, 1 min rest
20 x medium band, 1 min rest
16 x medium band, 1 min rest
Didn't add a set because hamstrings are still fatigued from physio.

LATERAL RAISE
17 x 7.25kg (PR!), 1.5 min rest
13 x 7.25kg, 1.5 min rest
11 x 7.25kg, 1.5 min rest
11 x 7.25kg
Switched this exercise with skullcrushers (day 3 to day 2) so that I'm not doing all of my direct shoulder work on the same day (not that recovery was a problem - I'm just increasing the frequency)

[RapidFail]

WEEK 2 - Day 3
Ramping up to Maximum Recoverable Volume
Time taken: 61 minutes

I've had to shuffle exercises around a bit - skullcrushers for reasons mentioned in the last workout and I did the ab wheel today because I still have DOMS in my calves from training them three days ago.

Stretching and physio

STANDING OVERHEAD PRESS
8 x 20kg
4 x 30kg, 2 min rest
9 x 30kg, 2 min rest
8 x 30kg, 2 min rest
7 x 30kg, 2 min rest
6 x 30kg, 2 min rest
Definitely 1RIR on the last set. Adding 1kg next week and will try to match or beat reps.

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 55kg, 2 min rest
9 x 55kg, 2.5 min rest
7 x 55kg, 2.5 min rest
6 x 55kg, 2.5 min rest
5 x 55kg, 2 min rest
Horrible! Performance was fine (added a rep to each set) but I really hate this exercise. I think not doing deadlifts for a while (due to the hamstring injury) has weakened my back, which is making front squats more difficult. That said, the last set may have been 3 RIR. Adding 2.5kg next week and will try to match reps.

SKULLCRUSHERS
20 x 20kg, 1.5 min rest
16 x 20kg, 1.5 min rest
14 x 20kg, 1.5 min rest
11 x 20kg , 1 min rest
Added a rep to sets 1 and 2 (and added a set). At least 3 RIR for the first set, all other sets 0-1 RIR. A bit of elbow pain for the first set in particular, so I'm reluctant to add weight. I could try being a bit slower on the eccentric part of the lift.

AB WHEEL ROLLOUTS
9 reps, 1 min rest
8 reps, 1 min rest
7 reps
Added a rep to the first two sets and did an extra set.

[fredcu67t]

A workout plan is necessary. Without a plan can't succeed any issues. I think to follow the above plan and do accordingly for better result.

[RapidFail]

A workout plan is necessary. Without a plan can't succeed any issues. I think to follow the above plan and do accordingly for better result.

'The above plan' appears to be an ad for Vodaphone on my device. I was excited to see the first comment on my training log, gotta say I'm a bit disappointed.

[RapidFail]

WEEK 2 - Day 4
Ramping up to Maximum Recoverable Volume
Time taken: 39 minutes

I was either barely recovered or not 100% recovered in the calves, hamstrings and triceps, so I didn't add any sets to the last three exercises. I'll structure next week a little differently to avoid overlapping soreness.

Stretching

CHIN UP
10 x bodyweight (77.1kg) + 2.5kg, 2.5 min rest
7 x bodyweight + 2.5kg, 2.5 min rest
6 x bodyweight + 2.5kg, 2.5 min rest
5 x bodyweight + 2.5kg, 2 min rest
Abs were a little sore doing these. Added one rep to the first set and did an extra set. Will try to match reps with an extra 2.5kg next week, which should get me to 1 RIR

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 40kg
3 x 47.5kg, 2 min rest
11 x 47.5kg, 2 min rest
9 x 47.5kg, 2 min rest
9 x 47.5kg, 1 min rest
Added a rep to the first and third sets. I'll keep the weight the same next week and try to add reps.

LYING LEG CURL
25 x Medium band, 1 min rest
21 x Medium band, 1 min rest
16 x Medium band, 1 min rest

DB CALF RAISE
30 x bodyweight + 13kg, 30 sec rest
30 x bodyweight + 13kg, 30 sec rest
26 x bodyweight + 13kg
First set was easy, second and third sets burned! Same weight next week.

[Camarija]

'The above plan' appears to be an ad for Vodaphone on my device. I was excited to see the first comment on my training log, gotta say I'm a bit disappointed.

Lmfao, I'm reading up through your log now

I'm finishing up my second mesocycle of volume+intensity ramping, and... eventually it gets soul crushing but it's now my favorite way of training. Definitely getting results and pushing my body further than I thought was possible.

Cheers bro!

[RapidFail]

Lmfao, I'm reading up through your log now

I'm finishing up my second mesocycle of volume+intensity ramping, and... eventually it gets soul crushing but it's now my favorite way of training. Definitely getting results and pushing my body further than I thought was possible.

Cheers bro!

Thanks mate - I've been checking in on your training log from time to time and it's looking very impressive. I certainly haven't reached the 'soul crushing' stage yet, but started to run into some overlapping soreness this week. Should be easy enough to fix though.

[RapidFail]

WEEK 3 - Day 1
Ramping up to Maximum Recoverable Volume
Time taken: 57 minutes
Target proximity to failure: 1 RIR for compounds
Average weekly weight: 77.1kg (170lb)
Nutrition: Calorie deficit

Today is the start of my cut which will hopefully set me up for a long period of lean bulking. Weight this morning was actually 78.3kg (173lb) due to an indulgent weekend and probably water retention due to high salt intake. I'm aiming to get down to 73kg (161lb) by the middle of December, which should be around 12% body fat. It's definitely light for my height (6'1") but I've been bulking for most of this year and would like to clearly see my abs before I start bulking again.

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 65kg, 2 min rest
9 x 65kg, 2.5 min rest
8 x 65kg, 2.5 min rest
7 x 65kg, 2.5 min rest
6 x 65kg, 2.5 min rest
5 x 65kg, 2.5 min rest
I really felt the weight increase this week. Next week is supposed to be 0 RIR, but I'm not sure it's a good idea to go any closer to failure for this lift - some of the sets may have been 0 RIR already.

PULL UP
8 x bodyweight, 2 min rest
7 x bodyweight, 2 min rest
6 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
Maybe 2 RIR for the first set, possibly 0 RIR for the rest. Would have added a 5th set, but it would have taken me out of the 5-10 rep range.

LYING LEG CURL
25 x Medium band, 1 min rest
22 x Medium band, 1 min rest
16 x Medium band, 1 min rest
13 x Medium band, 1 min rest
Added a fourth set, hamstring is definitely getting better.

LATERAL RAISE
18 x 7.25kg (PR!), 1.5 min rest
15 x 7.25kg, 1.5 min rest
13 x 7.25kg, 1.5 min rest
12 x 7.25kg, 1.5 min rest
12 x 7.25kg
Added reps and a set to last week's performance.

[RapidFail]

WEEK 3 - Day 2
Ramping up to Maximum Recoverable Volume
Time taken: 62 minutes

I had to make another change to today's session because my calves are still very sore three days after training them. Is it possible that 6-7 direct sets per week is their MRV?

Stretching and physio

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55kg, 2 min rest
9 x 55kg, 2.5 min rest
8 x 55kg, 2.5 min rest
6 x 55kg, 2.5 min rest
5 x 55kg, 2.5 min rest
6 x 55kg, 2 min rest
Added a rep to the third set and did an extra set. Technique was a little off in the 4th set. Same weight again next week and I'll try to add reps.

BENT OVER ROW
9 x 60kg, 2 min rest
8 x 60kg, 2 min rest
7 x 60kg, 2 min rest
7 x 60kg, 2 min rest
6 x 60kg, 2 min rest
These are getting heavy enough that I may need a warm up set. First and third sets were ~2 RIR. Up to 62.5kg next week.

SKULLCRUSHERS
16 x 20kg, 1.5 min rest
14 x 20kg, 1.5 min rest
13 x 20kg, 1.5 min rest
11 x 20kg, 1.5 min rest
Focused on a slower eccentric, which resulted in lower reps but hopefully more stimulation. Considered adding a 5th set but decided to see how my triceps recover from this technique tweak first.

AB WHEEL ROLLOUTS
10 reps, 1 min rest
9 reps, 1 min rest
8 reps, 1 min rest
6 reps

[RapidFail]

WEEK 3 - Day 3
Ramping up to Maximum Recoverable Volume
Time taken: 58 minutes

I'm in a funny position. It has been five days since I trained calves but I'm not sure if they're 100% recovered or not. This is actually how they felt last time I trained them, which resulted in about 4 days of DOMS. I'm skipping them again today just to be safe.

Stretching and physio

STANDING OVERHEAD PRESS
8 x 21kg
4 x 31kg, 2 min rest
9 x 31kg, 2 min rest
8 x 31kg, 2 min rest
7 x 31kg, 2.5 min rest
6 x 31kg, 2.5 min rest
5 x 31kg, 2 min rest
2 minutes rest wasn't quite cutting it - my breathing is easily recovered by then, but my delts needed a bit more time to feel strong for the next set. Adding 1.5kg next week, which should take me to 0 RIR.

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 57.5kg, 2 min rest
9 x 57.5kg (PR!), 2.5 min rest
7 x 57.5kg, 2.5 min rest
6 x 57.5kg, 2.5 min rest
5 x 57.5kg, 2.5 min rest
5 x 57.5kg, 2 min rest
I wish I could leg press instead - my back is definitely the limiting factor. Keeping the weight the same next week and I'll try to add reps.

DB CONCENTRATION CURL
18 x 12.25kg (PR!), 30 sec rest
13 x 12.25kg, 30 sec rest
8 x 12.25kg, 30 sec rest
7 x 12.25kg
Didn't add a 5th set because I've got chin ups which will hit the biceps tomorrow.

[RapidFail]

WEEK 3 - Day 4
Ramping up to Maximum Recoverable Volume
Time taken: 46 minutes

Stretching

CHIN UP
10 x bodyweight (77.1kg) + 5kg (PR!), 2.5 min rest
7 x bodyweight + 5kg, 2.5 min rest
6 x bodyweight + 5kg, 2.5 min rest
5 x bodyweight + 5kg, 2.5 min rest
5 x bodyweight + 5kg, 2 min rest

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 40kg
3 x 47.5kg, 2 min rest
12 x 47.5kg, 2 min rest
10 x 47.5kg, 2 min rest
9 x 47.5kg, 2 min rest
8 x 47.5kg, 2 min rest

ROMANIANS DEADLIFTS
10 x 20kg, 1.5 min rest
5 x 40kg, 1.5 min rest
5 x 40kg, 1.5 min rest

DB CALF RAISE
20 x bodyweight + 13kg, 30 sec rest
20 x bodyweight + 13kg

[RapidFail]

WEEK 4 - Day 1
Ramping up to Maximum Recoverable Volume
Time taken: 69 minutes
Target proximity to failure: 0 RIR for compounds
Average weekly weight: 77.6kg (171.1lb)
Nutrition: Calorie deficit

Dietary adherence was good last week and just about made up for the indulgent weekend prior. My average weight is up but trending down over the week. This week will be the most volume I've ever done - and I'm doing it while cutting - am I crazy?!

Stretching and physio

HIGH BAR SQUAT
10 x 20kg
6 x 40kg
3 x 67.5kg, 2 min rest
9 x 67.5kg, 2.5 min rest
8 x 67.5kg, 2.5 min rest
7 x 67.5kg, 2.5 min rest
6 x 67.5kg, 2.5 min rest
5 x 67.5kg, 2.5 min rest
5 x 67.5kg, 2.5 min rest
Definitely as close to failure as I could safely go for this lift. Form was getting iffy (lower back starting to come into play on some reps), but still acceptable.

PULL UP
9 x bodyweight (PR!), 2 min rest
7 x bodyweight, 2 min rest
6 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
Added a rep to the first set and added a set. Barely got my chin to the bar for the final rep.

DB CALF RAISE
15 x 45.5kg, 30 sec rest
12 x 45.5kg, 30 sec rest
10 x 45.5kg, 1 min rest
Down on reps compared to last time.

LATERAL RAISE
19 x 7.25kg (PR!), 1.5 min rest
15 x 7.25kg, 1.5 min rest
13 x 7.25kg, 1.5 min rest
12 x 7.25kg, 1.5 min rest
12 x 7.25kg, 1.5 min rest
11 x 7.25kg
Added a rep to the first set and added a set

[RapidFail]

WEEK 4 - Day 2
Ramping up to Maximum Recoverable Volume
Time taken: 68 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55kg, 2 min rest
10 x 55kg, 2.5 min rest
8 x 55kg, 2.5 min rest
7 x 55kg, 2.5 min rest
7 x 55kg, 2.5 min rest
6 x 55kg, 2.5 min rest
5 x 55kg, 2 min rest
Added a 4 reps across five sets and added a 6th set.

BENT OVER ROW
5 x 50kg
9 x 62.5kg (PR!), 2 min rest
8 x 62.5kg, 2 min rest
7 x 62.5kg, 2 min rest
7 x 62.5kg, 2 min rest
6 x 62.5kg, 2 min rest
6 x 62.5kg, 2 min rest
Weight felt really heavy, even after the warm up set. Less of a mind-muscle connection in favour of just moving the weight - form was still decent, though.

LYING LEG CURL
25 x Medium band, 1 min rest
20 x Medium band, 1 min rest
17 x Medium band, 1 min rest
16 x Medium band, 1 min rest
Hamstrings were a little sore coming in, so I didn't add a set.

SKULLCRUSHERS
17 x 20kg, 1.5 min rest
14 x 20kg, 1.5 min rest
10 x 20kg, 1.5 min rest
10 x 20kg, 1.5 min rest
8 x 20kg
Couldn't match last week's performance, but I'm deloading next week so I added a set anyway.

[RapidFail]

WEEK 4 - Day 3
Ramping up to Maximum Recoverable Volume
Time taken: 74 minutes

This was an evening workout - the first I've done since starting the program. I much prefer training in the early morning and expect my performance would have been a little better then. It was necessary though - work is crazy busy at present and I need an early start tomorrow.

Stretching and physio

STANDING OVERHEAD PRESS
8 x 22.5kg
4 x 32.5kg, 2 min rest
8 x 32.5kg, 2.5 min rest
7 x 32.5kg, 2.5 min rest
6 x 32.5kg, 2.5 min rest
5 x 32.5kg, 2.5 min rest
6 x 32.5kg, 2.5 min rest
3 x 32.5kg, 2 min rest
I could have done with another warmup aet at 27.5kg because the final warmup set was probably 2 RIR which is far from ideal. Hard to compare performance with last week because the weight is heavier and the reps lower - except for the 5th set for some reason.

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 57.5kg, 2 min rest
9 x 57.5kg, 2.5 min rest
8 x 57.5kg, 2.5 min rest
7 x 57.5kg, 2.5 min rest
5 x 57.5kg, 2.5 min rest
5 x 57.5kg, 2 min rest
90 minutes after dinner, this exercise was even less comfortable than usual. As usual, my lower back is the limiting factor. Added a rep to the second and third sets.

DB CONCENTRATION CURL
18 x 12.25kg, 30 sec rest
13 x 12.25kg, 30 sec rest
9 x 12.25kg, 30 sec rest
8 x 12.25kg, 30 sec rest
7 x 12.25kg
Most sets were about 2 RIR for my right arm and 0 RIR for my left

DB CALF RAISE
30 x 13kg
30 x 13kg
21 x 13kg
I oddly feel these high rep calves a lot in the tendons around my outer ankles.

[RapidFail]

WEEK 4 - Day 4
Ramping up to Maximum Recoverable Volume
Time taken: 66 minutes

Deloading next week. Systemic fatigue isn't too bad, despite cutting (~500 calorie deficit) and just doing the most sets I've ever done in a week (79 working sets) with most of them taken to 0 RIR.

Stretching

CHIN UP
9 x bodyweight (77.6kg) + 7.5kg (PR!), 2.5 min rest
7 x bodyweight + 7.5kg, 2.5 min rest
5 x bodyweight + 7.5kg, 2.5 min rest
7 x bodyweight, 2.5 min rest
7 x bodyweight, 2.5 min rest
5 x bodyweight, 2 min rest
Tricky deciding how much weight to add - any lighter and I go over 10 reps for the first set, but my set drop off means I'm under 5 reps sooner than I want. Drop sets (taking the weighted backpack off after the third set) seemed the logical choice.

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 40kg
3 x 47.5kg, 2 min rest
13 x 47.5kg (PR!), 2 min rest
10 x 47.5kg, 2 min rest
8 x 47.5kg, 2 min rest
8 x 47.5kg, 2 min rest
7 x 47.5kg, 2 min rest
Added a rep to the first set, lost a rep on the third set and added a 5th set. Triceps are definitely the limiting factor, which is good.

ROMANIANS DEADLIFTS
10 x 20kg
5 x 40kg
3 x 60kg, 2 min rest
10 x 60kg, 2 min rest
9 x 60kg, 2 min rest
8 x 60kg, 2 min rest
Still taking it easy with hamstrings - the first set was at least 3 RIR, the others at least 2 RIR.

AB WHEEL ROLLOUTS
12 reps, 1 min rest
9 reps, 1 min rest
9 reps, 1 min rest
7 reps, 1 min rest
6 reps

[RapidFail]

DELOAD WEEK - Day 1
Time taken: 24 minutes
Average weekly weight: 76.9kg (169.6lb)
Nutrition: maintenance

Three days after my last session I still have DOMS in my hamstrings from the three sets of 2-3 RIR RDLs. I probably should have done two sets, not three. I was supposed to do my hamstring physio as part of my warm-up today, but they were way too sore. Compared to last week, this workout felt ridiculously easy, which is probably how it should feel.

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg, 2 min rest
5 x 60kg, 2 min rest
5 x 60kg, 2 min rest

PULL UP
5 x bodyweight, 2 min rest
5 x bodyweight, 1 min rest

DB CALF RAISE
10 x BW + 43kg, 30 sec rest
10 x BW + 43kg, 1 min rest

LATERAL RAISE
10 x 7.25kg, 1 min rest
10 x 7.25kg

[RapidFail]

DELOAD WEEK - Day 2
Time taken: 24 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 40kg
3 x 50kg, 2 min rest
5 x 50kg, 2 min rest
5 x 50kg, 2 min rest

BENT OVER ROW
5 x 55kg, 2 min rest
5 x 55kg, 1 min rest

LYING LEG CURL
15 x medium band, 1 min rest
15 x medium band, 1 min rest

SKULLCRUSHERS
10 x 20kg, 1 min rest
10 x 20kg

[RapidFail]

DELOAD WEEK - Day 3
Deload reps and sets
Time taken: 31 minutes

Deload week is mostly going well - easy workouts and eating at maintenance, but sleep has been poor due to work-related stress.

Stretching and physio

STANDING OVERHEAD PRESS
8 x 20kg, 2 min rest
5 x 28.5kg, 2 min rest
5 x 28.5kg, 1 min rest
Felt good.

FRONT SQUAT
8 x 20kg
4 x 40kg, 2 min rest
5 x 52.5kg, 2 min rest
5 x 52.5kg, 1 min rest
Last sets of front squats for a while - good riddance! Switching to Bulgarian Split Squats next meso - which are possibly worse!

DB CONCENTRATION CURL
10 x 12.25kg, 30 sec rest
10 x 12.25kg, 1 min rest
Switching to barbell curls next meso.

CALF RAISE
20 x 13kg, 30 seconds rest
20 x 13kg

[RapidFail]

DELOAD WEEK - Day 4
Deload reps and sets
Time taken: 21 minutes

Stretching

CHIN UP
5 x bodyweight (77.2kg), 2 min rest
5 x bodyweight, 1 min rest

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 42.5kg, 90 sec rest
8 x 42.5kg, 90 sec rest
8 x 42.5kg, 1 min rest

ROMANIAN DEADLIFT
5 x 40kg, 1 min rest
5 x 55kg, 90 sec rest
5 x 55kg, 1 min rest

AB WHEEL ROLLOUTS
5 reps, 1 min rest
5 reps

[RapidFail]

MESO 2
WEEK 1 - Day 1
~Minimum Effective Volume
Time taken: 49 minutes
Target proximity to failure: 3 RIR for compounds
Average weekly weight: 77.2kg (170.2lb)
Nutrition: calorie deficit

I've almost certainly been recomping the last few weeks - my weight is stable but abs are becoming more visible.

Stretching and physio

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 62.5kg, 2.5 min rest
9 x 62.5kg, 2.5 min rest
8 x 62.5kg, 2.5 min rest
7 x 62.5kg, 2.5 min rest
Starting with my Week 2 weight from the last meso. First two sets felt more like 2 RIR, but that could be due to sub-par sleep. Up to 65kg next week.

PULL UP
7 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
Last set was 2 RIR at best.

DB CALF RAISE
17 x BW + 43kg, 30 sec rest
13 x BW + 43kg, 30 sec rest
11 x BW + 43kg, 90 sec rest

LATERAL RAISE
19 x 7.25kg, 90 sec rest
13 x 7.25kg, 90 sec rest
12 x 7.25kg
Performance a little down from the end of the last meso.