Volume-ramped full body hypertrophy with RP-style progression

[RapidFail]

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

[RapidFail]

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?

[RapidFail]

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

[RapidFail]

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.

[RapidFail]

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.

[RapidFail]

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.

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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!

[RapidFail]

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

[RapidFail]

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.

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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.

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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

[RapidFail]

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.

[RapidFail]

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

[RapidFail]

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.