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  1. #31
    Registered User RapidFail's Avatar
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    WEEK 1 - Day 2
    ~ Minimum Effective Volume
    Time taken: 39 minutes


    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 55kg, 2 min rest
    9 x 55kg, 2.5 min rest
    7 x 55kg, 2.5 min rest
    7 x 55kg, 2 min rest
    First set was 2 RIR, maybe 1. Second set 3 RIR, last set 1 RIR. Same weight next week and I'll 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
    Last set 1-2 RIR, first couple 2-3.

    LYING LEG CURL
    25 x medium band, 1 min rest
    19 x medium band, 1 min rest
    16 x medium band, 1 min rest

    SKULLCRUSHERS
    17 x 20kg, 1.5 min rest
    15 x 20kg, 1.5 min rest
    12 x 20kg
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  2. #32
    Registered User RapidFail's Avatar
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    WEEK 1 - Day 3
    ~ Minimum Effective Volume
    Time taken: 46 minutes


    Stretching and physio

    STANDING OVERHEAD PRESS
    8 x 20kg
    4 x 30kg, 2 min rest
    9 x 30kg, 2.5 min rest
    8 x 30kg, 2.5 min rest
    7 x 30kg, 2 min rest
    First and last sets maybe 2 RIR, middle one 3.

    BARBELL BULGARIAN SPLIT SQUAT
    9 x 20kg, 2 min rest
    8 x 20kg, 2 min rest
    7 x 20kg, 2 min rest
    I've switched these in for front squats. Definitely feels them more in my glutes and hams and less in the quads. The suckiest thing is that I have to do them once for each leg, so this felt like six sets rather than three. I always do my (weaker) left leg first, but the right leg set feels harder because I'm already breathing heavier.

    BARBELL CURL
    17 x 20kg (PR!), 1.5 min rest
    12 x 20kg, 1.5 min rest
    9 x 20kg, 1.5 min rest
    Switched these in for the concentration curls. Torched my biceps really well - thankfully I have a rest day before doing chin ups.

    DUMBBELL CALF RAISE
    30 x 13kg, 30 sec rest
    30 x 13kg, 30 sec rest
    23 x 13kg
    Felt these a lot in the ankle tendons again - possibly too high a rep range?
    Last edited by RapidFail; 12-21-2021 at 10:34 PM.
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  3. #33
    Registered User RapidFail's Avatar
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    WEEK 1 - Day 4
    ~ Minimum Effective Volume
    Time taken: 42 minutes


    Stretching

    CHIN UP
    9 x bodyweight (77.2kg) + 5kg, 2.5 min rest
    7 x bodyweight + 5kg, 2.5 min rest
    6 x bodyweight + 5kg, 2 min rest
    Sets may have been 2 RIR rather than the intended 3, but close enough. Last set may have been 1 RIR. Same weight next week and I'll try to add reps.

    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
    8 x 47.5kg, 2 min rest
    Added a rep compared to my performance at the start of the last meso and probably at a truer 3 RIR (except for the last set which was 2 RIR at best), so it looks like I have gotten stronger. Adding reps with the same weight next week.

    ROMANIAN DEADLIFT
    10 x 30kg
    3 x 60kg, 2 min rest
    9 x 60kg, 2 min rest
    8 x 60kg, 2 min rest
    7 x 60kg, 2 min rest
    Almost certainly more than 3 RIR, but that's OK for this lift - I'm expecting at least 2 days of DOMS from these. Up to 62.5kg next week.

    AB WHEEL ROLLOUTS
    8 reps, 1 min rest
    7 reps, 1 min rest
    7 reps
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  4. #34
    Registered User RapidFail's Avatar
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    WEEK 2 - Day 1
    Ramping up to Maximum Recoverable Volume
    Time taken: 56 minutes
    Target proximity to failure: 2 RIR for compounds

    Average weekly weight: 76.9kg (169.5lb)
    Nutrition: Calorie deficit

    Stretching and physio

    HIGH BAR SQUAT
    10 x 20kg
    5 x 45kg
    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
    Last three sets were probably 1 RIR. I might keep the weight the same next week and just add reps where possible.

    PULL UP
    8 x bodyweight, 2 min rest
    6 x bodyweight, 2 min rest
    6 x bodyweight, 2 min rest
    5 x bodyweight, 2 min rest
    Probably 1 RIR for the last set.

    SUPERSET - 30 seconds rest between sets.
    I haven't been supersetting lately, but needed to save time this morning.

    DB CALF RAISE
    19 x BW + 43kg
    15 x BW + 43kg
    12 x BW + 43kg
    11 x BW + 43kg
    Hopefully I won't get massive DOMS like the last time I did 4 sets of calves.

    LATERAL RAISE
    20 x 7.25kg each arm (PR!)
    15 x 7.25kg each arm
    12 x 7.25kg each arm
    12 x 7.25kg each arm
    Increasing the weight to 8kg next week so I can stay in the 10-20 rep range.
    Last edited by RapidFail; 12-21-2021 at 10:35 PM.
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  5. #35
    Registered User RapidFail's Avatar
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    WEEK 2 - Day 2
    Ramping up to Maximum Recoverable Volume
    Time taken: 50 minutes


    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 55kg, 2 min rest
    8 x 55kg, 2.5 min rest
    7 x 55kg, 2.5 min rest
    6 x 55kg, 2.5 min rest
    6 x 55kg, 2 min rest
    A little weaker than last week, not sure why, but the calorie deficit could be a factor - I'm certainly not expecting my bench to increase much while cutting. Same weight next week and I'll try to add reps.

    BENT OVER ROW
    5 x 45kg
    9 x 60kg, 2 min rest
    7 x 60kg, 2 min rest
    7 x 60kg, 2.5 min rest
    7 x 60kg, 2.5 min rest
    Actually failed a rep at the end of the second set, so it wasn't 2 RIR! Increased the rest time after that.

    LYING LEG CURL
    25 x medium band, 1 min rest
    20 x medium band, 1 min rest
    17 x medium band, 1 min rest
    Added two reps to last week's performance.

    SKULLCRUSHERS
    18 x 20kg, 1.5 min rest
    15 x 20kg, 1.5 min rest
    14 x 20kg, 1.5 min rest
    11 x 20kg
    Added three reps and a set. Noticed I was going a bit too quick on the eccentric, slowed it down in the 4th set and the reps dropped as expected.
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  6. #36
    Registered User RapidFail's Avatar
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    WEEK 2 - Day 3
    Ramping up to Maximum Recoverable Volume
    Time taken: 49 minutes


    Sleep has been a little less than ideal, but that's no big change.

    Stretching and physio

    STANDING OVERHEAD PRESS
    8 x 20kg
    4 x 30kg, 2 min rest
    9 x 31kg, 2.5 min rest
    8 x 31kg, 2.5 min rest
    6 x 31kg, 2.5 min rest
    6 x 31kg , 2 min rest
    Being totally honest here - none of these sets were 2 RIR - they were 1 RIR at best (except for.the last set which was a genuine 2 RIR). think I've reached the stage in my cut that the best I can hope for is to maintain strength.

    BARBELL BULGARIAN SPLIT SQUAT
    9 x 22.5kg, 2 min rest
    8 x 22.5kg, 2 min rest
    7 x 22.5kg, 2 min rest
    Actually kind of enjoying these, though most sets were at least 3 RIR. Up to 25kg next week.

    SUPERSET: 30 seconds rest between each set

    BARBELL CURL
    18 x 20kg (PR!)
    13 x 20kg
    10 x 20kg
    10 x 20kg

    DUMBBELL CALF RAISE
    25 x 23kg
    25 x 23kg
    25 x 23kg
    Increasing the weight to 28kg next week.
    Last edited by RapidFail; 12-21-2021 at 10:36 PM.
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  7. #37
    Registered User RapidFail's Avatar
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    WEEK 2 - Day 4
    Ramping up to Maximum Recoverable Volume
    Time taken: 52 minutes


    Stretching

    CHIN UP
    9 x bodyweight (76.9kg) + 5kg, 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 min rest
    Pretty much matched last week's performance. Pushing closer to failure next week, using the same weight.

    CLOSE GRIP BENCH PRESS
    10 x 30kg
    5 x 40kg
    3 x 47.5kg, 2 min rest
    12 x 47.5kg, 2 min rest
    9 x 47.5kg, 2 min rest
    9 x 47.5kg, 2 min rest
    7 x 47.5kg, 2 min rest
    Added a rep to the first and third sets and added a set. Same weight next week.

    ROMANIAN DEADLIFT
    10 x 32.5kg
    3 x 62.5kg, 2 min rest
    9 x 62.5kg, 2 min rest
    8 x 62.5kg, 2 min rest
    7 x 62.5kg, 2 min rest
    Considered adding a 4th set but thought better of it. Up to 65kg next week.

    AB WHEEL ROLLOUTS
    9 reps, 1 min rest
    9 reps, 1 min rest
    7 reps, 1 min rest
    6 reps
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  8. #38
    Registered User RapidFail's Avatar
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    WEEK 3 - Day 1
    Ramping up to Maximum Recoverable Volume
    Time taken: 59 minutes
    Target proximity to failure: 1 RIR for compounds

    Average weekly weight: 76.2kg (168lb)
    Nutrition: Calorie deficit

    Decided to forgo the hamstring physio today - my PT said I can judge when to do this. Hams are a little sore from RDLs two days ago. I'm starting this week's workout after a pretty loose weekend that included heavy drinking on Friday, a slight hangover on Saturday and a giant pork knuckle at a German restaurant for dinner on Sunday. Weight was way up on Monday, so I don't expect my average weekly weight to go down.

    Stretching

    HIGH BAR SQUAT
    10 x 20kg
    5 x 45kg
    3 x 65kg, 2.5 min rest
    10 x 65kg (PR!), 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
    Added a rep to the first set and one set to last week's performance. Sets were all in the 1-2 RIR range. Will try to match reps with 67.5kg next week.

    PULL UP
    9 x bodyweight, 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
    Some of the sets were almost certainly 0 RIR, others 1.

    SUPERSET - 30 seconds rest between sets

    DB CALF RAISE
    20 x BW + 43kg
    17 x BW + 43kg
    13 x BW + 43kg
    12 x BW + 43kg
    I could increase the weight, but I can't put more on the dumbbell, so I would have to wear a weighted backpack, which I have a tendency to forget.

    LATERAL RAISE
    17 x 8kg each arm (PR!)
    14 x 8kg each arm
    11 x 8kg each arm
    12 x 8kg each arm
    11 x 8kg each arm
    Last edited by RapidFail; 12-21-2021 at 10:38 PM.
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  9. #39
    Registered User RapidFail's Avatar
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    WEEK 3 - Day 2
    Ramping up to Maximum Recoverable Volume
    Time taken: 64 minutes


    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 55kg, 2.5 min rest
    10 x 55kg, 2.5 min rest
    8 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 four reps and a set to last week's performance. Up to 57.5kg next week. Some of these sets were probably 0 RIR.

    BENT OVER ROW
    10 x 45kg
    10 x 60kg, 2.5 min rest
    8 x 60kg, 2.5 min rest
    8 x 60kg, 2.5 min rest
    8 x 60kg, 2.5 min rest
    7 x 60kg, 2 min rest
    Added four reps to last week's performance, sets were mostly 1 RIR as intended. 62.5kg next week.

    LYING LEG CURL
    25 x medium band, 1 min rest
    21 x medium band, 1 min rest
    17 x medium band, 1 min rest

    SKULLCRUSHERS
    19 x 20kg, 1.5 min rest
    14 x 20kg, 1.5 min rest
    14 x 20kg, 1.5 min rest
    12 x 20kg, 1.5 min rest
    9 x 20kg
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  10. #40
    Registered User RapidFail's Avatar
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    Physique update:

    http://imgur.com/a/OKntb62

    I was 167lb (at 6'1") yesterday morning when I took the pic, down from 172.5lb at the start of my cut. Right quad is out-angling my left!
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  11. #41
    Registered User RapidFail's Avatar
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    Age: 52
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    WEEK 3 - Day 3
    Ramping up to Maximum Recoverable Volume
    Time taken: 51 minutes


    A rare evening workout for me, so I wasn't as strong as I usually am first thing in the morning.

    Stretching

    STANDING OVERHEAD PRESS
    8 x 20kg
    4 x 30kg, 2.5 min rest
    9 x 31kg, 2.5 min rest
    8 x 31kg, 2.5 min rest
    7 x 31kg, 2.5 min rest
    6 x 31kg, 2.5 min rest
    5 x 31kg, 2.5 min rest
    Mostly the same performance as last week, but closer to failure (0-1 RIR) which I'm putting down to the workout being in the evening. I think I'll stick with this weight and try adding reps nezt week.

    BARBELL BULGARIAN SPLIT SQUAT
    9 x 25kg, 2 min rest
    8 x 25kg, 2 min rest
    7 x 25kg, 2 min rest

    SUPERSET: 30 seconds rest between each set

    BARBELL CURL
    19 x 20kg (PR!)
    13 x 20kg
    13 x 20kg
    12 x 20kg
    11 x 20kg
    Added six reps and a set.

    DUMBBELL CALF RAISE
    25 x 28kg
    23 x 28kg
    20 x 28kg
    21 x 28kg
    Last edited by RapidFail; 12-21-2021 at 10:39 PM.
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  12. #42
    Registered User RapidFail's Avatar
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    WEEK 3 - Day 4
    Ramping up to Maximum Recoverable Volume
    Time taken: 60 minutes


    Stretching

    CHIN UP
    10 x bodyweight (76.2kg) + 5kg, 2.5 min rest
    8 x bodyweight + 5kg, 2.5 min rest
    6 x bodyweight + 5kg, 2.5 min rest
    6 x bodyweight + 5kg, 2.5 min rest
    5 x bodyweight + 5kg, 2.5.min rest
    Added three reps and a set. Sets were 0- 1 RiR. Adding 2.5kg for next week.

    CLOSE GRIP BENCH PRESS
    10 x 30kg
    5 x 40kg
    3 x 47.5kg, 2 min rest
    13 x 47.5kg, 2 min rest
    9 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
    Only managed add one rep to last week's performance before adding the 5th set. Same weight next week and I'll try to add reps.

    ROMANIAN DEADLIFT
    10 x 35kg
    3 x 65kg, 2 min rest
    9 x 65kg, 2 min rest
    8 x 65kg, 2 min rest
    7 x 65kg, 2 min rest
    More like 3-4 RIR, but I'm still being conservative with this lift.

    AB WHEEL ROLLOUTS
    10 reps, 1 min rest
    9 reps, 1 min rest
    8 reps, 1 min rest
    7 reps, 1 min rest
    6 reps
    Added 3 reps and a set.
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  13. #43
    Registered User RapidFail's Avatar
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    WEEK 4 - Day 1
    Ramping up to Maximum Recoverable Volume
    Time taken: 64 minutes
    Target proximity to failure: 0 RIR for all sets

    Average weekly weight: 76.3kg (168.2lb)
    Nutrition: Calorie deficit

    Weight loss has slowed considerably - I'm going go need to tighten up on weekends because I'm definitely going over maintenance.

    Stretching

    HIGH BAR SQUAT
    10 x 20kg
    5 x 47.5kg
    3 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
    4 x 67.5kg, 2.5 min rest
    A couple of reps less of the first set than I hoped for - the weight just felt really heavy today and I was feeling my lower back come into play. I've noticed I'm pushing much more off my right leg than my left too, which surely isn't helping with the slight muscle imbalance I have there. Sets were all 0-1 RIR but I never failed a rep.

    PULL UP
    10 x bodyweight (PR!), 2 min rest
    7 x bodyweight, 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
    Unlike the squats, my strength for these is up compared to the last meso - probably a result of losing weight.

    SUPERSET - 30 seconds rest between sets

    DB CALF RAISE
    20 x BW + 43kg
    16 x BW + 43kg
    14 x BW + 43kg
    13 x BW + 43kg
    13 x BW + 43kg

    LATERAL RAISE
    17 x 8kg each arm
    13 x 8kg each arm
    12 x 8kg each arm
    11 x 8kg each arm
    11 x 8kg each arm
    12 x 8kg each arm
    Last edited by RapidFail; 12-21-2021 at 10:40 PM.
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  14. #44
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    WEEK 4 - Day 2
    Ramping up to Maximum Recoverable Volume
    Time taken: 66 minutes


    I normally have no trouble doing pull ups one day and rows the next, but my lats were still sore today, so I had to juggle things around.

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 47.5kg
    3 x 57.5kg, 2.5 min rest
    8 x 57.5kg, 2.5 min rest
    7 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, 2.5 min rest
    4 x 57.5kg, 2.5 min rest
    All sets finished with a slow, grindy rep. I failed a rep at the end of the 6th set.

    ROMANIAN DEADLIFTS
    10 x 30kg
    9 x 70kg, 2 min rest
    8 x 70kg, 2 min rest
    7 x 70kg, 2 min rest
    6 x 70kg, 2 min rest
    I was supposed to be using 67.5kg, but couldn't be bothered loading all the plates! Still a good 3 reps shy of failure, though.

    SUPERSET - 30 seconds rest between sets
    Performance was down for both lifts, but that was no surprise - by choosing to superset I am sacrificing a bit of performance for time efficiency.

    BARBELL CURL
    20 x 20kg (PR!)
    15 x 20kg
    14 x 20kg
    13 x 20kg
    13 x 20kg
    13 x 20kg

    SKULLCRUSHERS
    16 x 20kg
    14 x 20kg
    12 x 20kg
    12 x 20kg
    12 x 20kg
    11 x 20kg
    Last edited by RapidFail; 12-21-2021 at 10:40 PM.
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  15. #45
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    WEEK 4 - Day 3
    Ramping up to Maximum Recoverable Volume
    Time taken: 72 minutes


    Stretching

    STANDING OVERHEAD PRESS
    8 x 21kg
    4 x 31kg, 2.5 min rest
    10 x 31kg, 2.5 min rest
    9 x 31kg, 2.5 min rest
    7 x 31kg, 2.5 min rest
    6 x 31kg, 2.5 min rest
    5 x 31kg, 2.5 min rest
    5 x 31kg, 2 min rest
    Sets all taken to 0 RIR. Added a rep to the first two sets.

    BENT OVER ROW
    10 x 40kg, 2 min rest
    9 x 62.5kg, 2.5 min rest
    8 x 62.5kg, 2.5 min rest
    8 x 62.5kg, 2.5 min rest
    7 x 62.5kg, 2.5 min rest
    7 x 62.5kg, 2.5 min rest
    6 x 62.5kg, 2 min rest
    I should have done another warm-up set with the working weight - this felt really heavy. First set may have been 1 RIR. Some of the other sets finished with a questionable rep.

    BULGARIAN SPLIT SQUATS
    9 x 27.5kg
    7 x 27.5kg
    7 x 27.5kg
    4 x 27.5kg
    Probably 1 RIR for the first three sets, then failed reps in the 4th set. Still liking these better than front squats, but man they are hard! I'm doing them with a barbell, which I prefer to dumbbells for this exercise.

    DUMBBELL CALF RAISE
    25 x 28kg, 30 sec rest
    20 x 28kg, 30 sec rest
    18 x 28kg, 30 sec rest
    15 x 28kg
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    WEEK 4 - Day 4
    Ramping up to Maximum Recoverable Volume
    Time taken: 63 minutes


    Stretching

    CHIN UP
    10 x bodyweight (76.3kg) + 7.5kg (PR!), 2.5 min rest
    8 x bodyweight + 7.5kg, 2.5 min rest
    6 x bodyweight + 7.5kg, 2.5 min rest
    5 x bodyweight + 7.5kg, 2.5 min rest
    7 x bodyweight, 2.5.min rest
    6 x bodyweight

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

    LYING LEG CURL
    25 x Medium band , 1 min rest
    22 x Medium band , 1 min rest
    18 x Medium band , 1 min rest
    15 x Medium band, 1 min rest

    AB WHEEL ROLLOUTS
    11 reps, 1 min rest
    10 reps, 1 min rest
    9 reps, 1 min rest
    8 reps, 1 min rest
    7 reps, 1 min rest
    7 reps
    Last edited by RapidFail; 12-21-2021 at 10:42 PM.
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    DELOAD WEEK - Day 1
    Deload reps and sets
    Time taken: 23 minutes
    Average weekly weight: 75.9kg (167.4lb)

    Nutrition: maintenance

    Stretching

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg, 2.5 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

    LATERAL RAISE
    10 x 8kg each arm
    10 x 8kg each arm
    Last edited by RapidFail; 11-29-2021 at 06:52 PM.
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  18. #48
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    DELOAD WEEK - Day 2
    Deload reps and sets
    Time taken: 25 minutes


    Stretching

    BENCH PRESS
    10 x 30kg
    3 x 52.5kg, 2 min rest
    5 x 52.5kg, 2 min rest
    5 x 52.5kg, 2 min rest

    BENT OVER ROW
    5 x 57.5kg, 2 min rest
    5 x 57.5kg, 2 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, 1 min rest
    Last edited by RapidFail; 11-30-2021 at 02:29 PM.
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  19. #49
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    DELOAD WEEK - Day 3
    Deload reps and sets
    Time taken: 20 minutes



    Stretching

    STANDING OVERHEAD PRESS
    8 x 20kg
    5 x 28.5kg, 2 min rest
    5 x 28.5kg, 2 min rest

    BARBELL BULGARIAN SPLIT SQUAT
    5 x 25kg, 1.5 min rest
    5 x 25kg, 1.5 min rest

    BARBELL CURL
    10 x 20kg, 1 min rest
    10 x 20kg, 1 min rest

    DUMBBELL CALF RAISE
    15 x 28kg, 30 sec rest
    15 x 28kg
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  20. #50
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    DELOAD WEEK - Day 4
    Deload reps and sets
    Time taken: 22 minutes


    Stretching

    CHIN UP
    5 x bodyweight (75.9kg), 2 min rest
    5 x bodyweight, 1.5 min rest

    CLOSE GRIP BENCH PRESS
    10 x 30kg
    5 x 42.5kg, 1.5 min rest
    8 x 42.5kg, 1.5 min rest
    8 x 42.5kg, 1.5 min rest

    ROMANIAN DEADLIFT
    5 x 42.5kg, 1.5 min rest
    5 x 62.5kg, 1.5 min rest
    5 x 62.5kg, 1.5 min rest

    AB WHEEL ROLLOUTS
    5 reps, 30 sec rest
    5 reps, 30 sec rest
    Last edited by RapidFail; 12-03-2021 at 04:21 PM.
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  21. #51
    Registered User RapidFail's Avatar
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    I wasn't sure what direction to go with my training for the next two months but I've made a decision. I'll be cutting for two more weeks, the I'll be on summer holidays for six weeks, which should include two weeks on an interstate trip where I will be unable to train (aside from calisthenics). I'm going to try my best to be around maintenance calories during all this time, but realistically, it's going to be a small surplus.

    I'm going to continue training full body 4 x per week, but this will be something of a lower volume strength phase, doing the big 3 lifts in the 3-6 rep range and not ramping sets.
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    STRENGTH PHASE
    WEEK 1 - Day 1
    ~ Minimum Effective Volume
    Time taken: 39 minutes
    Target proximity to failure: 3 RIR for compounds

    Average weekly weight: 75.5kg (166.5lb)
    Nutrition: Calorie deficit

    I had meant to start this new mesocycle yesterday, but had a hangover after a friend's 40th and wasn't up to it. It's probably not ideal to be starting a strength phase eight weeks into a cut, but I've only got two weeks to go, then I'll be on holidays and just trying not to get too fat.

    Stretching

    HIGH BAR SQUAT
    10 x 20kg
    5 x 50kg
    3 x 67.5kg, 2 min rest
    6 x 67.5kg, 3 min rest
    5 x 67.5kg, 3 min rest
    4 x 67.5kg, 3 min rest
    This didn't feel like 3 RIR like it was supposed to - more like 1-2 RIR. Adding 2.5kg next week anyway.

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

    SUPERSET - 30 seconds rest between sets.

    DB CALF RAISE
    20 x BW + 43kg
    17 x BW + 43kg
    15 x BW + 43kg

    LATERAL RAISE
    17 x 8kg each arm
    14 x 8kg each arm
    11 x 8kg each arm
    Last edited by RapidFail; 12-07-2021 at 06:39 PM.
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  23. #53
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    STRENGTH PHASE
    WEEK 1 - Day 2
    ~ Minimum Effective Volume
    Time taken: 42 minutes


    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 57.5kg, 2.5 min rest
    5 x 57.5kg, 2.5 min rest
    5 x 57.5kg, 2.5 min rest
    4 x 57.5kg, 2 min rest
    I planned to do 6 reps on the first set but felt I was 2-3 RIR after 5 reps and stopped - I should have just done the 6. Up to 60kg next week.

    BENT OVER ROW
    10 x 45kg, 2 min rest
    8 x 60kg, 2.5 min rest
    7 x 60kg, 2.5 min rest
    6 x 60kg, 2.5 min rest
    Doing these in the 5-8 rep range, rather than 5-10 as previously. Felt more like 2 RIR. Up to 62.5kg next week.

    LYING LEG CURL
    25 x medium band, 1 min rest
    22 x medium band, 1 min rest
    18 x medium band, 1 min rest

    SKULLCRUSHERS
    19 x 20kg, 1.5 min rest
    15 x 20kg, 1.5 min rest
    14 x 20kg
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  24. #54
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    STRENGTH PHASE
    WEEK 1 - Day 3
    ~ Minimum Effective Volume
    Time taken: 42 minutes


    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    2 x 70kg, 2.5 min rest between sets min rest
    6 x 70kg, 3 min rest
    5 x 70kg, 3 min rest
    4 x 70kg, 2.5 min rest
    First time deadlifting since my hamstring injury in April - starting out with the weight my physio suggested. I'm not sure how many RIR these really were, but I think I could have done about 12 reps for the first set. Up to 75kg next week.

    BARBELL BULGARIAN SPLIT SQUAT
    9 x 25kg, 2 min rest
    8 x 25kg, 2 min rest
    7 x 25kg, 2 min rest
    Up to 27.5kg next week.

    SUPERSET: 30 seconds rest between each set

    DUMBBELL CONCENTRATION CURL
    19 x 12.25kg (PR!)
    12 x 12.25kg
    13 x 12.25kg
    Left 0 RIR when doing the left arm. Matched reps with the right arm, which was about 3 RIR. Same weight next week.

    DUMBBELL CALF RAISE
    25 x 28kg
    25 x 28kg
    22 x 28kg
    Last edited by RapidFail; 12-21-2021 at 10:43 PM.
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  25. #55
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    STRENGTH PHASE
    WEEK 1 - Day 4
    ~ Minimum Effective Volume
    Time taken: 45 minutes


    My strength seems to be a little down across the board. One more week of cutting to go before Summer holidays. I'm not quite as lean as I would have liked to be, but don't want to spend any more time cutting.

    Stretching

    CHIN UP
    8 x bodyweight (75.5kg) + 5kg, 2.5 min rest
    7 x bodyweight + 5kg, 2.5 min rest
    6 x bodyweight + 5kg, 2.5 min rest
    Felt more like 1-2 RIR than the 3 it was supposed to be. Adding 2.5kg next week and I'll try to match reps.

    OVERHEAD PRESS
    8 x 21kg
    4 x 31kg, 2.5 min rest
    7 x 31kg, 2.5 min rest
    6 x 31kg, 2.5 min rest
    5 x 31kg, 2.5 min rest
    3 RIR seemed about right for the first set, next two were more 2 RIR. Adding reps next week with the same weight.

    CLOSE GRIP BENCH PRESS
    10 x 30kg
    5 x 40kg
    3 x 47.5kg, 2 min rest
    10 x 47.5kg, 2 min rest
    8 x 47.5kg, 2 min rest
    7 x 47.5kg, 2 min rest
    Up to 50kg next week and I'll try to match reps.

    AB WHEEL ROLLOUTS
    11 reps, 1 min rest
    9 reps, 1 min rest
    8 reps, 1 min rest
    Last edited by RapidFail; 12-11-2021 at 05:46 PM.
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    STRENGTH PHASE
    WEEK 2 - Day 1
    ~ Minimum Effective Volume
    Time taken: 37 minutes
    Target proximity to failure: 2 RIR for compounds

    Average weekly weight: 75.4kg (166.3lb)
    Nutrition: Calorie deficit

    Stretching

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
    1 x 70kg, 2.5 min rest
    6 x 70kg, 3 min rest
    5 x 70kg, 3 min rest
    4 x 70kg, 2.5 min rest
    More like 1 RIR than 2. 72.5kg next week.

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

    SUPERSET - 30 seconds rest between sets.

    DB CALF RAISE
    20 x BW + 43kg
    18 x BW + 43kg
    15 x BW + 43kg

    LATERAL RAISE
    17 x 8kg each arm
    14 x 8kg each arm
    12 x 8kg each arm
    Last edited by RapidFail; 12-13-2021 at 02:28 PM.
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    STRENGTH PHASE
    WEEK 2 - Day 2
    ~ Minimum Effective Volume
    Time taken: 47 minutes


    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 55kg
    1 x 60kg, 2.5 min rest
    5 x 60kg, 2.5 min rest
    5 x 60kg, 2.5 min rest
    4 x 60kg, 2 min rest
    Probably 1 RIR rather than the 2 it was supposed to be.

    BENT OVER ROW
    10 x 45kg, 2 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 set probably 1 RIR, the others 2.

    LYING LEG CURL
    25 x medium band, 1 min rest
    23 x medium band, 1 min rest
    18 x medium band, 1 min rest

    SKULLCRUSHERS
    20 x 20kg, 1.5 min rest
    16 x 20kg, 1.5 min rest
    14 x 20kg
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    STRENGTH PHASE
    WEEK 2 - Day 3
    ~ Minimum Effective Volume
    Time taken: 44 minutes


    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    2 x 75kg, 2.5 min rest between sets min rest
    6 x 75kg, 3 min rest
    5 x 75kg, 3 min rest
    4 x 75kg, 2.5 min rest
    Still very sub-maximal. Up to 80kg next week.

    BARBELL BULGARIAN SPLIT SQUAT
    9 x 27.5kg, 2 min rest
    8 x 27.5kg, 2 min rest
    7 x 27.5kg, 2 min rest
    These were hard and the last two sets probably finished 1 RIR not 2. Up to 30kg next week anyway!

    SUPERSET: 30 seconds rest between each set

    DUMBBELL CONCENTRATION CURL
    19 x 12.25kg
    15 x 12.25kg
    13 x 12.25kg
    Added three reps to last week's performance.

    DUMBBELL CALF RAISE
    25 x 28kg
    25 x 28kg
    25 x 28kg
    Up to 33kg next week.
    Last edited by RapidFail; 12-18-2021 at 07:58 PM.
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  29. #59
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    STRENGTH PHASE
    WEEK 2 - Day 4
    ~ Minimum Effective Volume
    Time taken: 45 minutes


    Stretching

    CHIN UP
    8 x bodyweight (75.4kg) + 7.5kg, 2.5 min rest
    7 x bodyweight + 7.5kg, 2.5 min rest
    5 x bodyweight + 7.5kg, 2.5 min rest
    1-2 RIR - these felt good. Up to 10kg added next week.

    OVERHEAD PRESS
    8 x 22.5kg
    4 x 32.5kg, 2.5 min rest
    7 x 32.5kg, 2.5 min rest
    5 x 32.5kg, 2.5 min rest
    5 x 32.5kg, 2.5 min rest
    Planned on adding reps only this week but changed my mind and added weight instead. First set was a legit 0 RIR, later sets 1 RIR at most. Same weight next week and I'll try to add reps.

    CLOSE GRIP BENCH PRESS
    10 x 30kg
    5 x 40kg
    3 x 50kg, 2 min rest
    10 x 50kg, 2 min rest
    7 x 50kg, 2 min rest
    6 x 50kg, 2 min rest
    More 1 RIR than the 2 it was supposed to be. Adding 2.5kg next week anyway.

    AB WHEEL ROLLOUTS
    12 reps, 1 min rest
    10 reps, 1 min rest
    9 reps, 1 min rest
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    Update - my 'summer cut' is over - average weight last week was down to 74.6kg (164.5lb). We've had to cancel our interstate trip due to Omicron, so I've changed my training plans accordingly. I'll be dropping down to my estimated maintenance volume for the next two weeks, then I'll start a new mesocycle, training as I was before this strength phase. Then in February I'll be increasing the volume as I embark on another lean bulking phase.
    Training log:
    https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353

    Age: 37
    Height: 185cm (6'1")
    Weight: 78kg (172lb)

    Personal best lifts
    Bench - 5 x 65kg (143lb), 7 x 62.5kg (138lb)
    Bent Over Row - 10 x 70kg (154lb)
    Front squat - 5 x 67.5kg (149lb)
    Back squat - 3 x 80kg (176lb), 7 x 75kg (165lb)
    RDL - 9 x 85kg (187lb)
    Deadlift - 6 x 100kg (220.5lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x bodyweight
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