Volume-ramped full body hypertrophy with RP-style progression

[RapidFail]

STRENGTH PHASE
WEEK 3 - Day 1
~ Maintenance Volume
Time taken: 35 minutes
Target proximity to failure: 1 RIR for compounds
Average weekly weight: 74.6kg (164.5lb)
Nutrition: ~ Maintenance

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 72.5kg, 2.5 min rest
6 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
Up to 75kg next week, which may be above bodyweight.

PULL UP
9 x bodyweight, 2 min rest
7 x bodyweight, 2 min rest

DB CALF RAISE
17 x BW + 48kg, 30 seconds rest
15 x BW + 48kg, 1 min rest

LATERAL RAISE
18 x 8kg each arm (PR!), 1.5 min rest
12 x 8kg each arm

[RapidFail]

STRENGTH PHASE
WEEK 3 - Day 2
~ Maintenance Volume
Time taken: 37 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55kg
1 x 62.5kg, 2.5 min rest
4 x 62.5kg, 2.5 min rest
4 x 62.5kg, 2.5 min rest
This felt HEAVY! I've done 6 reps with this weight before and my goal today was 5, but that wasn't going to happen with good form. I'll keep the weight the same next week and try to add a rep or two.

BENT OVER ROW
10 x 45kg,
3 x 65kg, 2 min rest
8 x 65kg, 2.5 min rest
7 x 65kg, 2 min rest
Up to 67.5kg next week.

LYING LEG CURL
25 x medium band, 1 min rest
24 x medium band, 1 min rest

SKULLCRUSHERS
20 x 20kg, 1.5 min rest
15 x 20kg

[RapidFail]

Seeing as I'm on a break from work, I've had some time to go through all of my old lifting logs. I've made an improved effort to catalogue all of my PRs for as many lifts as possible and have updated this thread to include all of the PRs I've set since starting this program. There are no PRs for any hip hinging movements because of my hamstring injury which is still not 100% despite being 8 months ago now. There are also no PRs for calf raise exercises, simply because I am doing the movement with less weight and better form these days, which has resulted in superior muscle growth despite looking less impressive on the spreadsheet.

The only movement where I am way off my best despite not suffering any injuries is the overhead press. This is possibly party due to my form for the lift being better than when I set my PR about 18 months ago. Also I set the PR after doing months of push pressing, which I think increased the amount of weight I could move with a strict OHP. My bench is definitely lagging a bit too, but I've just finished a cut, so I suppose that's not surprising.

[RapidFail]

STRENGTH PHASE
WEEK 3 - Day 3
~ Maintenance Volume
Time taken: 36 minutes

Stretching

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
1 x 80kg, 2 5 min rest
6 x 80kg, 3 min rest
5 x 80kg, 3 min rest
I was as bit wary of these because my left hamstring has been more irritated lately. Felt fine though and still very sub-maximal, although they certainly got me breathing heavy. 85kg next week.

BARBELL BULGARIAN SPLIT SQUAT
9 x 30kg (PR!), 2.5 min rest
8 x 30kg, 2 min rest
Hard work! I had to add an extra 30 seconds rest because my breathing was still recovering.

DUMBBELL CONCENTRATION CURL
20 x 12.25kg (PR!), 1 min rest
16 x 12.25kg, 1 min rest
Added two reps to last week's performance. Up to 13kg dumbbell next week.

DUMBBELL CALF RAISE
23 x 33kg, 30 sec rest
21 x 33kg

[RapidFail]

STRENGTH PHASE
WEEK 3 - Day 4
~ Maintenance Volume
Time taken: 36 minutes

Stretching

CHIN UP
8 x bodyweight (74.5kg) + 10kg (PR!), 2.5 min rest
6 x bodyweight + 10kg, 2.5 min rest
Adding another 2.5kg next week, which will be the first time I've done that much added weight.

OVERHEAD PRESS
8 x 22.5kg
4 x 32.5kg, 2.5 min rest
8 x 32.5kg, 2.5 min rest
6 x 32.5kg, 2.5 min rest
Added a rep per set to last week's performance as planned, but it took me to 0 RIR - no way could I have done another rep for either set. I'll try to match reps with 33.5kg next week.

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 52.5kg, 2 min rest
9 x 52.5kg, 2 min rest
7 x 52.5kg, 2 min rest
This was 0 RIR for the first set also, so I'm well shy of my peak strength for this lift (my PR for this weight is 12 reps). I'll try to add reps with the same weight next week.

AB WHEEL ROLLOUTS
13 reps, 1 min rest
11 reps, 1 min rest

[RapidFail]

STRENGTH PHASE
WEEK 4 - Day 1
~ Maintenance Volume
Time taken: 34 minutes
Target proximity to failure: 0 RIR for compounds
Average weekly weight: 75.1kg (165.6lb)
Nutrition: 'Holiday mode'

Weight is up due to more drinking and indulgent eating. My lower back is a little sore from too much sitting on the couch as well. I've been walking my dog nearly every day, but my step count is still way down compared to when I'm at work.

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 75kg, 2.5 min rest
4 x 75kg, 3 min rest
4 x 75kg, 3 min rest
Form was wonky on the 4th rep of the first set, so I played it safe - I may have had one more rep in me, but it's not worth risking injury to find out. 2nd set was a legit 0 RIR, so I'm a little off my peak strength for this lift.

PULL UP
11 x bodyweight (PR!), 2 min rest
7 x bodyweight, 2 min rest

DB CALF RAISE
19 x BW + 48kg, 30 seconds rest
15 x BW + 48kg, 1 min rest

LATERAL RAISE
17 x 8kg each arm , 1.5 min rest
12 x 8kg each arm

[RapidFail]

STRENGTH PHASE
WEEK 4 - Day 2
~ Maintenance Volume
Time taken: 37 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55kg
1 x 62.5kg, 2.5 min rest
5 x 62.5kg, 2.5 min rest
5 x 62.5kg, 2.5 min rest
Both sets taken to 0 RIR but no failed reps.

BENT OVER ROW
10 x 45kg,
3 x 67.5kg, 2 min rest
8 x 67.5kg (PR!), 2.5 min rest
6 x 67.5kg, 2 min rest
Heavy! Form was OK, but it just feels like I'm moving the weight, rather than feeling the movement in the targeted muscles.

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

SKULLCRUSHERS
15 x 22.5kg, 1.5 min rest
12 x 22.5kg

[RapidFail]

STRENGTH PHASE
WEEK 4 - Day 3
~ Maintenance Volume
Time taken: 37 minutes

Stretching

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
1 x 85kg, 2 5 min rest
6 x 85kg, 3 min rest
5 x 85kg, 3 min rest
Getting closer to failure, but I still think I had 3-4 reps with good form left in me. A little sore in the left hamstring afterwards - I may need to do some more PT on it.

BARBELL BULGARIAN SPLIT SQUAT
5 x 32.5kg (PR!), 2.5 min rest
5 x 32.5kg, 2.5 min rest
Heavier weight, but 4 reps down on last week.

DUMBBELL CONCENTRATION CURL
17 x 13kg, 1 min rest
14 x 13kg, 1 min rest

DUMBBELL CALF RAISE
25 x 33kg, 30 sec rest
23 x 33kg

[RapidFail]

STRENGTH PHASE
WEEK 4 - Day 4
~ Maintenance Volume
Time taken: 36 minutes

Stretching

CHIN UP
7 x bodyweight (75.1kg) + 12.5kg (PR!), 2.5 min rest
5 x bodyweight + 12.5kg, 2.5 min rest
The most weight I've ever used for this exercise.

OVERHEAD PRESS
8 x 20kg
4 x 32.5kg, 2.5 min rest
8 x 33.5kg, 2.5 min rest
5 x 33.5kg, 2.5 min rest
Added an extra warm-up set, which made the first set seem easier - still 0 RIR for both sets.

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 52.5kg, 2 min rest
10 x 52.5kg, 2 min rest
8 x 52.5kg, 2 min rest
Last rep of the second set was a real grinder - I was in danger of dropping the barbell onto my head (safety bars would have stopped it, but still scary.

AB WHEEL ROLLOUTS
14 reps, 1 min rest
11 reps, 1 min rest

[RapidFail]

Normally after a 4-week mesocycle like this I would be taking a deload week. However, with the last two weeks being around my maintenance volume, that shouldn't be necessary, despite the high intensity. I'll be trying to maintain my weight for the next meso, then begin lean bulking in February and really pushing the volume.

[RapidFail]

NEW TRAINING BLOCK
MESOCYCLE 1
WEEK 1 - Day 1
~ Minimum Effective Volume
Time taken: 37 minutes
Target proximity to failure: 3 RIR for compounds
Average weekly weight: 75.3kg (166lb)
Nutrition: ~ maintenance

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg, 2.5 min rest
10 x 60kg, 2.5 min rest
9 x 60kg, 2.5 min rest
8 x 60kg, 2.5 min rest
I planned on doing 9 reps for the first set, using my calculated 12rm, but it felt a bit too easy. Up to 62.5kg next week and I'll try to match reps. These felt quite light compared to what I've been squatting recently. I'm expecting a bit of DOMS from these tomorrow.

PULL UP
8 x bodyweight, 2 min rest
7 x bodyweight, 2 min rest
6 x bodyweight, 2 min rest
Aimed for 3 RIR based on my PR of 11 reps last week. The first set may have been 4 RIR, the other sets felt more like 2 RIR.

Superset - 30 seconds rest between sets

DB CALF RAISE
20 x BW + 48kg
16 x BW + 48kg
13 x BW + 48kg
I'm at the top of the rep range for the first set, but reluctant to add more weight - my mind muscle connection was a bit off.

DB LATERAL RAISE
17 x 8kg each arm
13 x 8kg each arm
10 x 8kg each arm

[Filmbuff81]

Looking good.

How you enjoying the switch to RP style training?

[RapidFail]

Looking good.

How you enjoying the switch to RP style training?

Yes, very much so. The biggest benefit has been starting each mesocycle with less volume and lower intensity, which has resulted in less DOMS, despite hitting higher volumes later on - I always used to get sore from training the week after a deload. I haven't bulked using this style of training yet - I'm hoping that the higher volume will result in leaner gains. I'm planning on bulking from February to October and gaining about 6kg (13lb).

One thing I haven't changed is the training split, which is still full body, as per Eric Helms's description - I love not having dedicated lower or leg days.

[Filmbuff81]

Yes, very much so. The biggest benefit has been starting each mesocycle with less volume and lower intensity, which has resulted in less DOMS, despite hitting higher volumes later on - I always used to get sore from training the week after a deload. I haven't bulked using this style of training yet - I'm hoping that the higher volume will result in leaner gains. I'm planning on bulking from February to October and gaining about 6kg (13lb).

One thing I haven't changed is the training split, which is still full body, as per Eric Helms's description - I love not having dedicated lower or leg days.

Yeah not having a leg day is definitely nice and I prefer to spread my leg volume around now too.

I’m sure Rutledge yield solid results on a bulk.

After my car accident I basically went into a super slow bulk.

Gained a little more fat than I prefer, but my upper body grew a solid amount.

[RapidFail]

MESO 1
WEEK 1 - Day 2
~ Minimum Effective Volume
Time taken: 44 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 40kg
3 x 50 kg, 2 min rest
10 x 50kg, 2.5 min rest
9 x 50kg, 2.5 min rest
8 x 50kg, 2 min rest
First set was probably 4-5 RIR despite being done with my calculated 12rm. Sets 2 and 3 were done with zero leg drive and got me close enough to the target of 3 RIR. Up to 52.5kg next week.

BENT OVER ROW
5 x 50kg, 2 min rest
10 x 57.5kg, 2.5 min rest
9 x 57.5kg, 2.5 min rest
8 x 57.5kg, 2 min rest
Felt about right - 3 to 4 RIR.

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

SKULLCRUSHERS
16 x 22.5kg, 1.5 min rest
12 x 22.5kg, 1.5 min rest
9 x 22.5kg
If I'm going to add sets to this I might need to lower the weight. Had a bit of elbow pain in the last two sets.

[RapidFail]

MESO 1
WEEK 1 - Day 3
~ Minimum Effective Volume
Time taken: 41 minutes

OVERHEAD PRESS
8 x 20kg
4 x 25kg
2 x 30kg, 2.5 min rest
9 x 30kg, 2 5 min rest
8 x 30kg, 2.5 min rest
7 x 30kg, 2 min rest
Felt more like 2 RIR than 3. Up to 31kg 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
Amazingly, I still had some residual DOMS from the squats three days ago, so I won't be adding any sets next week. Felt about 3 RIR as intended. I always do the weaker left leg first, followed by the right - the right is closer to failure because my core is already fatigued.

Superset - 30 seconds rest between set

DUMBBELL CONCENTRATION CURL
18 x 13kg
14 x 13kg
12 x 13kg

DUMBBELL CALF RAISE
25 x 33kg
23 x 33kg
20 x 33kg

[RapidFail]

I would have trained today, but have pretty severe DOMS in my glutes - I won't be adding any sets to the BSS. Going camping with the family for the next couple of days, so I'll be training on Sunday evening.

[RapidFail]

MESO 1
WEEK 1 - Day 4
~ Minimum Effective Volume
Time taken: 44 minutes

Stretching

CHIN UP
9 x bodyweight (75.3kg) + 2.5kg, 2.5 min rest
7 x bodyweight + 2.5kg, 2.5 min rest
6 x bodyweight + 2.5kg, 2 min rest
Felt like 3 RIR as intended. Up to a 5kg backpack next week.

ROMANIAN DEADLIFT
10 x 20kg
5 x 40kg
3 x 65kg
9 x 65kg, 2 min rest
8 x 65kg, 2 min rest
7 x 65kg, 2 min rest
Felt about 3-4 RIR. Up to 67.5kg next week.

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 45kg
12 x 45kg, 2 min rest
10 x 45kg, 2 min rest
9 x 45kg, 2 min rest
First set probably 4 RIR, subsequent sets 3 RIR. Up to 47.5kg next week.

AB WHEEL ROLLOUTS
15 reps, 1 min rest
12 reps, 1 min rest
10 reps

[RapidFail]

MESO 1
WEEK 2 - Day 1
Ramping up to Maximum Recoverable Volume
Time taken: 42 minutes
Target proximity to failure: 2 RIR for compounds
Average weekly weight: 75.15kg (165.7lb)
Nutrition: ~ maintenance

A late start to this week of training. I wanted to start yesterday but was too sore from the last session. Actually my lower hamstring are still very sore fron RDLs - I really should have started them at 2 sets, not 3.

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 62.5kg, 2.5 min rest
10 x 62.5kg, 2.5 min rest
9 x 62.5kg, 2.5 min rest
8 x 62.5kg, 2.5 min rest
This felt significantly heavier than last week, despite being only a 2.5kg increase - probably because last week I was coming down from heavier, lower rep squats. I'm still very noticeably pushing harder with my right leg than my left.

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
3rd and 4th sets felt 1-2 RIR, first two sets more 2-3 RIR.

Superset - 30 seconds rest between sets

DB CALF RAISE
20 x BW + 43kg
15 x BW + 48kg
15 x BW + 48kg
Forgot the weighted backpack for the first set and didn't bother for the next two

DB LATERAL RAISE
18 x 8kg each arm
13 x 8kg each arm
11 x 8kg each arm
10 x 8kg each arm

[RapidFail]

MESO 1
WEEK 2 - Day 2
Ramping up to Maximum Recoverable Volume
Time taken: 55 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55 kg, 2 min rest
9 x 55kg, 2.5 min rest
8 x 55kg, 2.5 min rest
7 x 55kg, 2.5 min rest
6 x 55kg, 2 min rest
I ended up adding 5kg, which resulted in me dropping a rep to get 2 RIR. Last three sets were 1 RIR at the most. Up to 57.5kg next week and I'll try to match reps.

BENT OVER ROW
5 x 50kg, 2 min rest
10 x 60kg, 2.5 min rest
9 x 60kg, 2.5 min rest
8 x 60kg, 2.5 min rest
7 x 60kg, 2 min rest
I'm noticeably pulling harder with my right lat than my left. 2 RIR as intended, up to 62.5kg next week.

LYING LEG CURL
25 x medium band, 1 min rest
25 x medium band, 1 min rest
20 x medium band, 1 min rest
I didn't add a set to these because my hamstrings are still slightly sore from the RDLs three days ago.

SKULLCRUSHERS
16 x 21kg, 1.5 min rest
13 x 21kg, 1.5 min rest
11 x 21kg, 1.5 min rest
10 x 21kg
I was really strict on my form which resulted in less reps than I was expecting - no biggie and better than cheating the logbook.

[Filmbuff81]

How long are your mesos? Looks like 3+Deload?


If you were willing to stretch things out with a RIR of 3 for a couple weeks you could minimize the deloads and getting some extra “productive” training.

[RapidFail]

How long are your mesos? Looks like 3+Deload?


If you were willing to stretch things out with a RIR of 3 for a couple weeks you could minimize the deloads and getting some extra “productive” training.

4 + deload - I started out with 3 + deload a while back but haven't done it that way since mid last year.

The last four weeks of 2021 I did a lower volume strength phase (because it's a busy time of year), which I decided not to deload after, so I haven't had a true deload week for nearly six weeks now.

[RapidFail]

MESO 1
WEEK 2 - Day 3
Ramping up to Maximum Recoverable Volume
Time taken: 54 minutes

I managed to hurt my lower back doing bent-over rows two days ago, the first injury I've had from that exercise for years. I think I was just a bit too casual getting into position and must have rounded my lower back. Hopefully it won't affect my pressing too much today.

OVERHEAD PRESS
8 x 20kg
4 x 25kg
2 x 31kg, 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 min rest
Felt good, first set 2 RIR, subsequent sets 1 RIR. I kept a tight core so the sore back wasn't an issue.

BARBELL BULGARIAN SPLIT SQUAT
9 x 30kg, 2.5 min rest
3 x 30kg, 2.5 min rest
7 x 30kg, 2.5 min rest
This was another lift where core stability and my sore back was a factor. I went too low and failed a rep in the second set. Repeating with the same weight next week.

Superset - 30 seconds rest between set

DUMBBELL CONCENTRATION CURL
19 x 13kg
14 x 13kg
15 x 13kg
11 x 13kg
Had an unintended longer rest before the third set, hence the higher reps. Sets are all taken to failure for my left arm and around 3 RIR for my right, which is noticeably bigger and stronger.

DUMBBELL CALF RAISE
25 x 33kg
23 x 33kg
20 x 33kg
20 x 33kg

Footnote: I'm looking forward to going back to work and training at 5am when the rest of my household is asleep. During today's workout I had to make breakfast for my 3yo, wipe her butt and break up an argument between her and my 6yo.

[RapidFail]

MESO 1
WEEK 2 - Day 4
Ramping up to Maximum Recoverable Volume
Time taken: 48 minutes

This was a rare afternoon workout for be an it unfortunately came soon after a greasy Chinese lunch and a (small) slice of cheesecake, so I was feeling a bit sluggish. I also played some cricket this morning which irritated my lower back.

Stretching

CHIN UP
9 x bodyweight (75.3kg) + 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, 2.5 min rest
Last set was probably 1 RIR.

ROMANIAN DEADLIFT
10 x 20kg
5 x 40kg
3 x 67.5kg
9 x 67.5kg, 2 min rest
8 x 67.5kg, 2 min rest
7 x 67.5kg, 2 min rest
I felt very aware of my still sore lower back while doing these - no pain though. Up to 70kg next week.

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 47.5kg
13 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
Third set 1 RIR. Up to 50kg next week.

AB WHEEL ROLLOUTS
Skipped - I tried one rep and it was so uncomfortable I didn't try another.

[RapidFail]

I think I'm going to do a mini cut instead of starting my lean bulk at the start of February as planned. I ended up cut on 17 December with a weekly average weight of 74.6kg (164.5lb). Since then I've gone up to a weekly average of 75.7kg (166.9lb). I know it's still light for my height of 6'1", but as of now I can just make out the blurry outline of a 4-pack when flexing, which doesn't quite feel the right place to be starting a bulk. I think 4 weeks should do it.

[RapidFail]

MESO 1
WEEK 3 - Day 1
Ramping up to Maximum Recoverable Volume
Time taken: 50 minutes
Target proximity to failure: 1 RIR for compounds
Average weekly weight: 75.7kg (166.9lb)
Nutrition: eating intuitively

Lower back is feeling better today, but hamstrings are still sore from two days ago - thankfully I'm not training them today.

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 65kg, 2.5 min rest
10 x 65kg, 2.5 min rest
9 x 65kg, 2.5 min rest
8 x 65kg, 2.5 min rest
7 x 65kg, 2.5 min rest
Sets may have been 2 RIR rather than the intended 1 RIR. It also may have tied my PR for 10 rep squats, but I don't seem to have a record of it. Up to 67.5kg next week.

PULL UP
10 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

Superset - 30 seconds rest between sets

DB CALF RAISE
20 x BW + 43kg
16 x BW + 43kg
15 x BW + 43kg
12 x BW + 43kg
Lost a lot of MMC on the final set.

DB LATERAL RAISE
19 x 8kg each arm (PR!)
12 x 8kg each arm
12 x 8kg each arm
10 x 8kg each arm
11 x 8kg each arm

[RapidFail]

MESO 1
WEEK 3 - Day 2
Ramping up to Maximum Recoverable Volume
Time taken: 62 minutes

I usually begin training about 15 minutes after finishing my morning coffee. Today it was more like 2 hours and 15 minutes and I found myself yawning between sets which was not ideal. I got 7 hours sleep last night, which is about average for me, so I'm not sure why I was tired.

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 57.5 kg, 2 min rest
8 x 57.5kg, 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
First set was a legit 0 RIR - I wanted 9 reps but there's no way I could have got it with decent form. Second set 0 RIR. Third set maybe 1 RIR. Fourth and fifth sets 0 RIR. The final rep of the 5th set took close to 10 seconds - talk about a grinder! Using the same weight next week and I'll try to add reps.

BENT OVER ROW
5 x 50kg, 2 min rest
10 x 60kg, 2.5 min rest
10 x 60kg, 2.5 min rest
9 x 60kg, 2.5 min rest
8 x 60kg, 2.5 min rest
8 x 60kg, 2 min rest
I had planned to go up to 62.5kg this week, but seeing as I hurt myself last week I figured I probably shouldn't add weight. First set 2 RiR, subsequent sets 1 RIR. Up to 62.5kg next week.

LYING LEG CURL
25 x medium band, 1 min rest
25 x medium band, 1 min rest
21 x medium band, 1 min rest
Hamstrings were still a little sore, so no sets added.

SKULLCRUSHERS
16 x 21kg, 1.5 min rest
12 x 21kg, 1.5 min rest
9 x 21kg, 1.5 min rest
11 x 21kg, 1.5 min rest
8 x 21kg
Matched last week's performance for the first set, then my peformance tanked. Right elbow was clicking and both elbows hurt a little - it might be time to change this exercise up. Probably my triceps were pre fatigued from the 5 sets of close to failure bench.

[RapidFail]

MESO 1
WEEK 3 - Day 3
Ramping up to Maximum Recoverable Volume
Time taken: 54 minutes

OVERHEAD PRESS
8 x 20kg
4 x 26kg
2 x 32.5kg, 2.5 min rest
8 x 32.5kg, 2 5 min rest
6 x 32.5kg, 2.5 min rest
5 x 32.5kg, 2.5 min rest
5 x 32.5kg, 2.5 min rest
7 x 30kg, 2 min rest
First three sets were 1 RIR. 4th set 0 RIR. Drop set 1 RIR. Same weight next week and I'll try to add reps.

BARBELL BULGARIAN SPLIT SQUAT
9 x 30kg, 2.5 min rest
8 x 30kg, 2.5 min rest
7 x 30kg, 2.5 min rest
I swear this lift has me more out of breath than any other. Up to 31kg next week.

Superset - 30 seconds rest between set

DUMBBELL CONCENTRATION CURL
18 x 13kg
14 x 13kg
13 x 13kg
11 x 13kg
11 x 13kg
A few reps down on last week's performance.

DUMBBELL CALF RAISE
25 x 33kg
23 x 33kg
20 x 33kg
20 x 33kg
Identical performance to last week.

[RapidFail]

MESO 1
WEEK 3 - Day 4
Ramping up to Maximum Recoverable Volume
Time taken: 61 minutes

Stretching

CHIN UP
9 x bodyweight (75.7kg) + 7.5kg, 2.5 min rest
7 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
5 x bodyweight + 7.5kg, 2.5 min rest
Last set was a definitely 0 RIR, the rest 1 RIR. I'll probably do a 6th set next week, so I won't add any weight, just reps where possible.

ROMANIAN DEADLIFT
10 x 20kg
5 x 50kg
3 x 70kg
9 x 70kg, 2 min rest
8 x 70kg, 2 min rest
7 x 70kg, 2 min rest
Probably 2 RIR, but this isn't a lift to be too aggressive with. Up to 72.5kg next week.

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 40kg
3 x 50kg
13 x 50kg (PR!), 2 min rest
9 x 50kg, 2 min rest
8 x 50kg, 2 min rest
7 x 50kg, 2 min rest
6 x 50kg
First two sets were 1 RIR, third 0 RIR, fourth and fifth 1 RIR. I'll keep the weight the same next week and try to add reps.

AB WHEEL ROLLOUTS
14 reps
11 reps
9 reps

[RapidFail]

MESO 1
WEEK 4 - Day 1
Ramping up to Maximum Recoverable Volume
Time taken: 62 minutes
Target proximity to failure: 0 RIR for compounds
Average weekly weight: 75.9kg (167.4lb)
Nutrition: eating intuitively

I came into this workout feeling a lot less motivated than normal, not sure why, but I'm looking forward to the deload next week.

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg,
1 x 67.5kg, 2.5 min rest
10 x 67.5kg (PR!), 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
First two sets were 1 RIR. Third set 0 RIR. Fourth 1 RIR, fifth 0 RIR. I probably should have rested a full 3 minutes between sets - form started to suffer and I dropped a lot of reps compared to last week. Still pushing harder with the right quad.

PULL UP
11 x bodyweight, 2 min rest
7 x bodyweight, 2 min rest
6 x bodyweight, 2 min rest
6 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
5 x bodyweight , 2 min rest
Tried for a 12th rep on the first set but failed to get my chin over the bar. All sets taken to 0 RIR.

Superset - 30 seconds rest between sets

DB CALF RAISE
20 x BW + 43kg
16 x BW + 43kg
15 x BW + 43kg
12 x BW + 43kg
Identical to last week's performance, but MMC was a little better.

DB LATERAL RAISE
20 x 8kg each arm (PR!), rested 1.5 min
13 x 8kg each arm
12 x 8kg each arm
11 x 8kg each arm
9 x 8kg each arm
11 x 8kg each arm