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  1. #31
    Registered User RapidFail's Avatar
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    Today was supposed to be my squat day, but that simply wasn't going to happen - my quads, hams and glutes are still way too sore from softball. I was going to switch it for the bench day, but I realised that would also be compromised, as I am sore in the upper body too. Hopefully the soreness from games will decrease as the season goes on, but until then I think I'll need to organise my week like this:

    Tue - Squat day
    Wed - Bench day
    Thu - Deadlift day
    Fri - Chin Up and OHP day
    Sat - Softball
    Sun - Rest
    Mon - Rest

    Depending on how I feel tomorrow I may need to bench instead of squat.

    Edit: thankfully the gargantuan soreness was a first game back phenomenon and I haven't had to change my training since.
    Last edited by RapidFail; 04-06-2022 at 09:20 PM.
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  2. #32
    Registered User RapidFail's Avatar
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    Mesocycle 1 - Week 3 - Day 1

    Average weekly weight: 77.5kg (170.9lb)
    Nutrition: ~ 300 calorie surplus
    Sleep: ~ 6.5 hours

    Time taken: 60 minutes

    Three days after softball now and the soreness is still lingering. I took a couple of ibuprofen last night, which may have helped a bit. Weight gain has been a touch fast, so I'm subtracting 100 calories per day from my diet (down to 3000).

    Stretching and physio

    HIGH BAR SQUAT
    10 x 20kg
    5 x 42.5kg
    3 x 65kg
    1 x 75kg, 3 min rest
    6 x 75kg (PR!), 3 min rest
    5 x 75kg, 3 min rest
    5 x 67.5kg, 3 min rest
    Same weight next week. Pushed too close to failure on the second set and felt a tingling in my lower back - not good. Should have stopped when the third rep was a grinder.

    PULL UP
    10 x bodyweight, 2 min rest
    7 x bodyweight, 2 min rest
    6 x bodyweight, 2 min rest
    Matched last week's performance.

    Superset - 30 seconds rest between sets

    DB CALF RAISE
    15 x 50.5kg
    12 x 50.5kg
    10 x 50.5kg
    Up to 53kg next week.

    LATERAL RAISE
    18 x 8.5kg
    15 x 8.5kg
    12 x 8.5kg
    11 x 8.5kg
    Added a rep to the second set.

    HAMMER CURL
    18 x 11kg, 1.5 min rest
    12 x 11kg, 1.5 min rest
    12 x 11kg, 1.5 min rest
    11 x 11kg
    Tied last week's performance on the first set.
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  3. #33
    Registered User RapidFail's Avatar
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    Mesocycle 1 - Week 3 - Day 2

    Sleep: ~ 7.5 hours

    Time taken: 50 minutes

    Skipping the leg curls meant today ended up being an upper body workout. Very pleased with my bench press performance today. I had a lower weigh in today (77.2kg) so I'm adding back the 100 calories to my diet.

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 42.5kg
    3 x 52.5kg
    1 x 62.5kg, 2.5 min rest
    6 x 62.5kg, 2.5 min rest
    5 x 62.5kg, 2.5 min rest
    7 x 55kg, 2.5 min rest
    Tied my PR on the first set. First two sets both 0 RIR (last set 1-2 RIR) and I was close to failing the last rep of the second set. Still, I've progressed from last week, so I'm happy with that. Same weight next week and I'll try to hit 7 reps.

    BENT-OVER ROW
    5 x 50kg, 2.5 min rest
    9 x 65kg, 2.5 min rest
    8 x 65kg, 2.5 min rest
    9 x 57.5kg, 2.5 min rest
    My lower back still feels a bit vulnerable from the almost-failed squat yesterday, so I played it safe with these. Same weight next week and I'll try to hit 10 reps.

    LYING BANDED LEG CURL
    Skipped - my hamstrings are sore today - probably lingering soreness from softball and from the physio exercises before yesterday's workout. Plus I'm deadlifting tomorrow, so I think it's best to give myself a bit of time to recover.

    Superset: 30 seconds rest between sets

    DB TRICEP OVERHEAD EXTENSION
    18 x 6.75kg, each arm
    17 x 6.75kg, left only
    15 x 6.75kg, left only
    12 x 6.75kg, left only
    15 x 6kg, left only
    Same weight next week

    BARBELL SHRUG
    18 x 47.5kg
    16 x 47.5kg
    16 x 47.5kg
    Same weight next week.
    Last edited by RapidFail; 04-02-2022 at 05:44 PM.
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  4. #34
    Registered User RapidFail's Avatar
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    Mesocycle 1 - Week 3 - Day 3

    Sleep: ~ 7 hours

    Time taken: 63 minutes

    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    2 x 85kg
    1 x 95kg, 3 min rest
    6 x 95kg, 3 min rest
    5 x 95kg, 3 min rest
    4 x 95kg, 3 min rest
    Definitely getting closer to failure - maybe 2 RIR now. Up to 97.5kg next week. Started feeling these in my left hamstring which is still recovering, but at least I'm handling more weight now.

    FRONT SQUAT
    8 x 20kg
    4 x 40kg
    2 x 60kg
    6 x 60kg, 2.5 min rest
    5 x 60kg, 2.5 min rest
    5 x 60kg, 2.5 min rest
    I definitely could have made a 7th rep on the first set but opted to be conservative. Same weight next week and I should get that 7th rep no problem.

    PUSH UPS
    22 x bodyweight (77.2kg), 2 min rest
    14 x bodyweight, 2 min rest
    12 x bodyweight, 2 min rest
    3 reps less than last week, which can probably be attributed to not having a rest day after the bench press.

    Superset: 30 seconds rest between sets

    BARBELL BICEP CURL
    11 x 25kg
    8 x 25kg
    10 x 22.5kg
    10 x 20kg
    Same weight next week.

    KNEE RAISES
    12 reps
    10 reps
    8 reps
    Last edited by RapidFail; 04-05-2022 at 11:50 PM.
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  5. #35
    Registered User RapidFail's Avatar
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    Mesocycle 1 - Week 3 - Day 4

    Sleep: ~ 7.5 hours

    Time taken: 61 minutes

    After training three days straight I am definitely coming into this workout more fatigued than the previous two weeks.

    Physio and stretching

    CHIN UPS
    9 x bodyweight (77.5kg) + 5kg, 2.5 min rest
    8 x bodyweight + 5kg, 2.5 min rest
    8 x bodyweight, 2.5 min rest
    Failed a rep at the end of the first set. Up to 7.5kg of added weight next week. I forgot that my rep range was 6-8, not 8-10, so I removed the weighted backpack for the last set.

    OVERHEAD PRESS
    8 x 20kg
    4 x 27.5kg
    2 x 33.5kg, 2 5 min rest
    8 x 33.5kg, 2.5 min rest
    6 x 33.5kg, 2.5 min rest
    8 x 30kg, 2.5 min rest
    Added a rep to the first set (taken to 0 RIR), so up to 35kg next week.

    CLOSE GRIP BENCH PRESS
    8 x 30kg
    4 x 42.5kg
    2 x 55kg
    9 x 55kg (PR!), 2 min rest
    9 x 50kg, 2 min rest
    8 x 50kg, 2 min rest
    Just barely got the last rep for the PR on the first set. Same weight next week.

    Superset: 30 seconds rest between sets

    DUMBBELL ROW
    15 x 26.75kg (PR!)
    12 x 26.75kg
    10 x 26.75kg
    Up to 28kg next week.

    DB CALF RAISE
    25 x 33kg
    20 x 33kg
    16 x 33kg
    Up to 35.5kg next week.
    Last edited by RapidFail; 04-11-2022 at 04:20 PM.
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  6. #36
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    Here is your cat ass trophy.


    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For traveling workers.
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  7. #37
    Registered User RapidFail's Avatar
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    Mesocycle 1 - Week 4 - Day 1

    Average weekly weight: 77.6kg (171.1lb)
    Nutrition: ~ 300 calorie surplus
    Sleep: ~ 5.5 hours

    Time taken: 54 minutes

    I've recovered better from softball this week, so I'm OK to lift on Monday morning, despite a poor night's sleep. Skipped the hamstring physio - it took a real beating at softball and was the most painful it has been for months - feels fine now, though.

    Stretching

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
    1 x 75kg, 3 min rest
    7 x 75kg (PR!), 3 min rest
    5 x 75kg, 3 min rest
    5 x 67.5kg, 3 min rest
    0-1 RIR for the first two sets, 1-2 RIR for the third. Up to 77.5kg next meso.

    PULL UP
    10 x bodyweight (77.6kg), 2 min rest
    7 x bodyweight, 2 min rest
    6 x bodyweight, 2 min rest
    Matched reps for the third week straight.

    Superset - 30 seconds rest between sets

    DB CALF RAISE
    13 x 53kg
    11 x 53kg
    10 x 53kg
    Same weight next meso.

    LATERAL RAISE
    19 x 8.5kg (PR!)
    14 x 8.5kg
    12 x 8.5kg
    11 x 8.5kg
    Same weight next meso

    HAMMER CURL
    17 x 11kg, 1.5 min rest
    12 x 11kg, 1.5 min rest
    12 x 11kg, 1.5 min rest
    11 x 11kg
    Down one rep on the first set, but form was a little stricter. Same weight next meso.
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  8. #38
    Registered User RapidFail's Avatar
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    Originally Posted by paulinkansas View Post
    Here is your cat ass trophy.


    Thank you
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  9. #39
    Registered User RapidFail's Avatar
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    Mesocycle 1 - Week 4 - Day 2

    Sleep: ~ 7.5 hours

    Time taken: 57 minutes

    Great workout today - no doubt partially owing to a really solid night's sleep.

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 42.5kg
    3 x 52.5kg
    1 x 62.5kg, 2.5 min rest
    7 x 62.5kg (PR!), 2.5 min rest
    5 x 62.5kg, 2.5 min rest
    7 x 55kg, 2.5 min rest
    Amazingly this was actually easier than doing 6 reps last week - I may have had 1 RIR on the first set (2nd set was a legit 0 RIR but not last week's grinder from hell 0 RIR). Up to 65kg next meso.

    BENT-OVER ROW
    5 x 50kg, 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
    First set tied my PR - all sets 0 RIR with acceptable form on the last rep. Up to 67.5kg next meso.

    LYING BANDED LEG CURL
    25 x medium band, 1 min rest
    23 x medium band, 1 min rest
    17 x medium band, 1 min rest
    Good performance.

    Superset: 30 seconds rest between sets

    DB TRICEP OVERHEAD EXTENSION
    20 x 6.75kg (PR!), each arm
    17 x 6.75kg, left only
    15 x 6.75kg, left only
    12 x 6.75kg, left only
    20 x 6kg, left only
    Up to 7.25kg next meso.

    BARBELL SHRUG
    20 x 47.5kg (PR!)
    17 x 47.5kg
    16 x 47.5kg
    Up to 50kg next meso.
    Last edited by RapidFail; 04-11-2022 at 02:46 PM.
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  10. #40
    Registered User RapidFail's Avatar
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    Mesocycle 1 - Week 4 - Day 3

    Sleep: crap

    Time taken: 61 minutes

    Three beers after work followed by a small glass of wine with dinner resulted in me waking after less than three hours and having broken sleep for the rest of the night. Tomorrow will be my last workout for the mesocycle, after which I will be going interstate for a one-week holiday, which will serve as my deload.

    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    2 x 85kg
    1 x 97.5kg, 3 min rest
    5 x 97.5kg, 3 min rest
    4 x 97.5kg, 3 min rest
    6 x 87.5kg, 3 min rest
    Tried for a 6th rep on the first set but the weight wouldn't move! Same weight next meso.

    FRONT SQUAT
    8 x 20kg
    4 x 40kg
    2 x 60kg
    7 x 60kg, 2.5 min rest
    6 x 60kg, 2.5 min rest
    5 x 60kg, 2.5 min rest
    Probably 1 RIR for every set. Up to 62.5kg next Meso.

    PUSH UPS
    23 x bodyweight (77.4kg), 2 min rest
    15 x bodyweight, 2 min rest
    12 x bodyweight, 2 min rest

    Superset: 30 seconds rest between sets

    BARBELL BICEP CURL
    12 x 25kg
    9 x 25kg
    11 x 22.5kg
    10 x 22.5kg

    KNEE RAISES
    12 reps
    10 reps
    8 reps
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  11. #41
    Registered User RapidFail's Avatar
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    Mesocycle 1 - Week 4 - Day 4

    Sleep: ~ 7.5 hours

    Time taken: 63 minutes

    Physio and stretching

    CHIN UPS
    9 x bodyweight (78.0kg) + 7.5kg, 2.5 min rest
    7 x bodyweight + 7.5kg, 2.5 min rest
    8 x bodyweight, 2.5 min rest
    First two sets 0 RIR, last set 1-2 RIR. I'll start next meso with 10kg of added weight.

    OVERHEAD PRESS
    8 x 20kg
    4 x 30kg
    2 x 35kg, 2 5 min rest
    7 x 35kg, 2.5 min rest
    5 x 35kg, 2.5 min rest
    8 x 31kg, 2.5 min rest
    Happy with this performance - same weight next meso.

    CLOSE GRIP BENCH PRESS
    8 x 30kg
    4 x 42.5kg
    2 x 55kg
    10 x 55kg (PR!), 2 min rest
    7 x 55kg, 2 min rest
    8 x 50kg, 2 min rest
    Nice to end the meso on a PR. After the holiday I'll be dropping the close grip bench for the dumbbell bench.

    Superset: 30 seconds rest between sets

    DUMBBELL ROW
    13 x 28kg (PR!)
    12 x 28kg
    10 x 28kg
    Same weight next meso.

    DB CALF RAISE
    23 x 35.5kg
    19 x 35.5kg
    15 x 35.5kg
    Same weight next meso.

    I'll see you all in 10 days for my next workout!
    Last edited by RapidFail; 04-11-2022 at 04:20 PM.
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  12. #42
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    Putting in some great work, congrats on the PRs.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  13. #43
    Registered User RapidFail's Avatar
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    My average weight for the last week was 77.6kg (171.1lb). I won't have an average for this week because I'm on holiday and don't have bathroom scales.

    It will be interesting to see what happens to my weight this week - my step count looks like it will be similar to when I'm at work - around 10k per day, many of which while piggy-backing my 3yo. I'm not counting calories and eating a bit less protein than usual, but more fat.
    Last edited by RapidFail; 04-11-2022 at 05:21 PM.
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  14. #44
    Registered User RapidFail's Avatar
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    Mesocycle 1 - Deload Week - Day 1

    End-of-week weight: 77.9kg (171.8lb)
    Nutrition: eating intuitively
    Sleep: ~ 8.5 hours

    Time taken: 32 minutes

    I've been in two minds whether to do a deload week to ease back into things or not. Ultimately I decided 'better safe than sorry' is the best policy, so I'll be doing four easy workouts this week and will get back to hard training next week. The pursuit of the hyper trophies is not a race and a week is nothing in the grand scale of things.

    Stretching and physio

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
    2 x 67.5kg, 2 min rest
    5 x 67.5kg, 2 min rest
    5 x 67.5kg, 2 min rest
    Surprisingly challenging (maybe 2-3 RIR) and significantly harder than a deload usually feels - not performing the movement for two weeks has evidently resulted in some de-training. Good thing I opted for the deload or I would have failed hard!

    PULL UP
    5 x bodyweight (77.9kg), 1.5 min rest
    5 x bodyweight, 1.5 min rest

    Superset - 30 seconds rest between sets

    DB CALF RAISE
    10 x 53kg
    10 x 53kg

    LATERAL RAISE
    12 x 8.5kg
    12 x 8.5kg

    HAMMER CURL
    12 x 11kg, 1 min rest
    12 x 11kg
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    Hope the vacation was lots of fun.

    And yeah erring on the side of caution is
    always a solid decision especially after time away.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  16. #46
    Registered User RapidFail's Avatar
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    Mesocycle 1 - Deload Week - Day 2

    Sleep: ~ 9 hours

    Pleasantly sore from yesterday's workout - quads and shoulders.

    Time taken: 35 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 40kg
    3 x 50kg
    1 x 57.5kg, 2 min rest
    5 x 57.5kg, 2 min rest
    5 x 57.5kg, 2 min rest
    As per yesterday's squats, these felt quite challenging and I don't think I had more than 3 RIR. A bit of discomfort in my right shoulder.

    BENT-OVER ROW
    5 x 50kg, 2 min rest
    8 x 60kg, 2 min rest
    8 x 60kg, 2 min rest
    Similar effort level to the bench. I love this exercise.

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

    Superset: 30 seconds rest between sets

    DB TRICEP OVERHEAD EXTENSION
    12 x 7.25kg, each arm
    12 x 7.25kg, each arm
    Now that I'm dropping the close grip bench I'll be doing the same number of sets for each arm with this exercise (previously I was doing extra sets with the left arm in an effort to rectify a muscle imbalance). The imbalance still exists - I do as many reps as I can with my left arm, then match it with my right, which is leaving several reps in reserve. Still, I feel like my right tricep is getting a better stimulus - I feel the stretch in the muscle, while the reps with my left arm I feel mostly in my elbow.

    BARBELL SHRUG
    12 x 50kg (PR)
    12 x 50kg
    PR by default as it's the first time I've shrugged with this weight.
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    Originally Posted by Filmbuff81 View Post
    Hope the vacation was lots of fun.

    And yeah erring on the side of caution is
    always a solid decision especially after time away.
    It was - my first time flying since 2016 too. Now I've got another week off work, which is why I'm sleeping more - hopefully I'll be back nearer my peak strength next week, I'm definitely feeling weaker for having the week away from lifting.
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    Rest day today - usually it feels completely unneeded in a deload week, but this time I actually feel quite beaten up, particularly in the quads and hams, but in the upper body too - more than I usually do from hard training. Amazing what a week away from lifting can do for my sensitivity to training.
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    Mesocycle 1 - Deload Week - Day 3

    Sleep: ~ 6 hours

    Time taken: 36 minutes

    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    1 x 87.5kg, 2 min rest
    4 x 87.5kg, 2 min rest
    4 x 87.5kg, 2 min rest

    FRONT SQUAT
    8 x 20kg
    4 x 40kg
    2 x 55kg, 2 min rest
    5 x 55kg, 2 min rest
    5 x 55kg, 2 min rest
    A little sharp pain in my left hip, hopefully nothing to worry about.

    PUSH UPS
    15 x bodyweight (77.7kg), 1.5 min rest
    15 x bodyweight, 1.5 min rest

    Superset: 30 seconds rest between sets

    BARBELL BICEP CURL
    10 x 25kg
    7 x 25kg
    I was pretty strict with form, so these were very close to failure, 1 RIR at most.

    KNEE RAISES
    10 reps
    10 reps
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    Mesocycle 1 - Deload Week - Day 4

    Sleep: ~ 8 hours

    Time taken: 38 minutes

    I was a bit slack with sticking to rest times and could have done the workout in less time. Back to hard training next week.

    Physio and stretching

    CHIN UPS
    6 x bodyweight (77.4kg), 2 min rest
    6 x bodyweight, 2 min rest
    So easy, probably 8 reps in reserve - felt like a warm up.

    OVERHEAD PRESS
    8 x 20kg
    4 x 27.5kg
    2 x 31kg, 2 min rest
    6 x 31kg, 2 min rest
    6 x 31kg, 2 min rest
    Felt good, maybe 5 RIR for the first set.

    DUMBBELL BENCH PRESS
    10 x 16kg, 1.5 min rest
    10 x 16kg, 1.5 min rest
    First time doing this exercise for a long time - maybe over a year. Probably started a bit too light, even for a deload week. I'll use 18kg next week and try for 15 reps.

    Superset: 30 seconds rest between sets

    DUMBBELL ROW
    10 x 25kg
    10 x 25kg

    DB CALF RAISE
    15 x 35.5kg
    15 x 35.5kg
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    Mesocycle 2 - Week 1 - Day 1

    Weekly average weight: 77.7kg (171.3lb)
    Nutrition: ~ 300 calorie surplus
    Sleep: ~ 7.5 hours

    Time taken: 61 minutes

    This will be my first hard workout for 17 days and my first hard squat session for 21 days, so I'm a little nervous.

    Stretching and physio

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
    1 x 77.5kg, 3 min rest
    5 x 77.5kg (PR!), 3 min rest
    5 x 67.5kg, 3 min rest
    5 x 67.5kg, 3 min rest
    Just 300g less than bodyweight for the first set. Damn hard work and I might have just missed depth on the last rep, but I'm going to count it. I'll try for 6 reps with the same weight next week. Core stability seems to be the limiting factor. Last two sets were 1-2 RIR, could have pushed for more, but my lower back was feeling vulnerable after the first set.

    PULL UP
    10 x bodyweight (77.8kg), 2 min rest
    7 x bodyweight, 2 min rest
    5 x bodyweight, 2 min rest
    If I can maintain 10 reps for the first set while continuing to gain weight, then I guess I'll be satisfied - technically it's progress.

    Superset - 30 seconds rest between sets

    DB CALF RAISE
    14 x 53kg
    12 x 53kg
    10 x 53kg
    Same weight next week.

    LATERAL RAISE
    20 x 8.5kg (PR!)
    14 x 8.5kg
    12 x 8.5kg
    11 x 8.5kg
    Up to 9.25kg next week.

    HAMMER CURL
    16 x 11kg, 1.5 min rest
    10 x 11kg, 1.5 min rest
    13 x 9.75kg, 1.5 min rest
    12 x 9.75kg
    Same weight next week.
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    Nice job. Congrats on the PR!
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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    Mesocycle 2 - Week 1 - Day 2

    Sleep: ~ 7 hours

    Very sore in the lats from yesterday's pull ups - I'm concerned that might affect my bench press today.

    Time taken: 58 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 55kg
    1 x 65kg, 2.5 min rest
    5 x 65kg (PR), 2.5 min rest
    7 x 57.5kg, 2.5 min rest
    5 x 57.5kg, 2.5 min rest
    Last rep of the first set took about 10 seconds and was ugly as hell - technically a PR. If I can do 5 clean reps next week I'll be happy. Second set 0 RIR, third 0-1 RIR.

    BENT-OVER ROW
    5 x 50kg, 2 min rest
    10 x 67.5kg (PR!), 2.5 min rest
    8 x 67.5kg, 2.5 min rest
    10 x 60kg, 2.5 min rest
    Had at least 1 RIR for the first set. Crazy how much stronger my row is compared to my bench.

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

    Superset: 30 seconds rest between sets

    DB TRICEP OVERHEAD EXTENSION
    15 x 7.25kg (PR!), each arm
    14 x 7.25kg, each arm
    12 x 7.25kg, each arm
    9 x 7.25kg, each arm

    BARBELL SHRUG
    17 x 50kg (PR)
    15 x 50kg
    13 x 50kg
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    Mesocycle 2 - Week 1 - Day 3

    Sleep: ~ 7 hours

    Time taken: 59 minutes

    Kicking a football for the first time in months yesterday and resulted in a painful right knee, which might interfere with the squats and deadlifts today.

    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    2 x 85kg
    1 x 97.5kg, 3 min rest
    6 x 97.5kg, 3 min rest
    4 x 97.5kg, 3 min rest
    4 x 97.5kg, 3 min rest
    Up to 100kg next week. First and third sets 1RIR, second 2 RIR.

    FRONT SQUAT
    8 x 20kg
    4 x 42.5kg
    2 x 62.5kg
    5 x 62.5kg, 2.5 min rest
    5 x 55kg, 2.5 min rest
    5 x 55kg, 2.5 min rest
    Same weight next week - I need to 7 reps to add weight. First set was 0-1 RIR, second 1-2 RIR, third 1 RIR. Each time core stability was the limiting factor.

    PUSH UPS
    22 x bodyweight (78.5kg), 2 min rest
    14 x bodyweight, 2 min rest
    12 x bodyweight, 2 min rest
    Performance a little down from last meso.

    Superset: 30 seconds rest between sets

    BARBELL BICEP CURL
    10 x 25kg
    10 x 22.5kg
    10 x 20kg
    9 x 20kg
    Felt these a lot in my upper back and forearms, and a little in my right bicep, not really the left. I think I'll switch to dumbbell concentration curls for the next meso.

    KNEE RAISES
    12 reps
    10 reps
    9 reps

    The knee turned out to be fine, but my strength is definitely a little down. Still, I've progressed with deadlifts which was the.main goal today.
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    Mesocycle 2 - Week 1 - Day 4

    Sleep: ~ 6 hours

    Almost didn't get out of bed for this workout. My 3yo woke me up at 1am (she had a dream about monsters) and it took me about 2 hours to get bsck to sleep, so I'm not as rested as I would like to be. My performance today reflected this, but I think my strength is a little down after the holiday and deload anyway.

    Time taken: 53 minutes

    Stretching and physio

    CHIN UPS
    6 x bodyweight (77.8kg) + 10kg, 2.5 min rest
    11 x bodyweight, 2.5 min rest
    7 x bodyweight, 2.5 min rest
    Probably had 1 RIR for the first set and I got a hamstring cramp partway through which was an unwanted distraction. I may need to start doing a warm-up set with bodyweight. Same weight next week.

    OVERHEAD PRESS
    8 x 20kg
    4 x 30kg
    2 x 35kg, 2 5 min rest
    6 x 35kg, 2.5 min rest
    7 x 31kg, 2.5 min rest
    6 x 31kg, 2.5 min rest
    One rep down on my first set performance at the end of the last meso.

    DUMBBELL BENCH PRESS
    15 x 18kg, 2 min rest
    14 x 18kg, 2 min rest
    13 x 18kg, 2 min rest
    Up to 19.25kg dumbbells next week.

    Superset: 30 seconds rest between sets

    DUMBBELL ROW
    12 x 28kg
    11 x 28kg
    10 x 28kg
    Same weight next week.

    DB CALF RAISE
    22 x 35.5kg
    19 x 35.5kg
    15 x 35.5kg
    Same weight next week.
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    Mesocycle 2 - Week 2 - Day 1

    Weekly average weight: 78.0kg (172lb)
    Nutrition: ~ 300 calorie surplus
    Sleep: ~ 7 hours

    I've been having some right shoulder pain lately, which I think may be partly due to that last, grindy rep of bench press last week. It affected my throwing at softball and I'm hoping it won't affect my lifting too much.

    Time taken: 60 minutes

    Stretching and physio

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
    2 x 70kg
    1 x 77.5kg, 3 min rest
    6 x 77.5kg (PR!), 3 min rest
    6 x 67.5kg, 3 min rest
    5 x 67.5kg, 3 min rest
    Added an extra warm-up set, which probably added a little fatigue, but made the working weight less of a shock to the system. Final rep of the first set was a gamble, I didn't know if I could do it or not, but managed it without hurting myself. Decent form too, although I'm definitely not staying as upright when the weight gets heavy. Same weight next week.

    PULL UP
    10 x bodyweight (78.8kg), 2 min rest
    6 x bodyweight, 2 min rest
    5 x bodyweight, 2 min rest
    Dropped a rep on the second set - I might need to increase the rest time between sets.

    Superset - 30 seconds rest between sets

    DB CALF RAISE
    15 x 53kg
    12 x 53kg
    10 x 53kg
    Up to 55.5kg next week.

    LATERAL RAISE
    16 x 9.25kg (PR!)
    12 x 9.25kg
    10 x 9.25kg
    10 x 9.25kg
    Same weight.

    HAMMER CURL
    17 x 11kg (PR!), 1.5 min rest
    12 x 11kg, 1.5 min rest
    9 x 11kg, 1.5 min rest
    13 x 9.75kg
    Same weight.

    Shoulder was actually feeling a lot better after taking an anti-inflammatory last night and didn't affect any of the lifts.
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    Mesocycle 2 - Week 2 - Day 2

    Sleep: ~ 7 hours

    Sore all over from yesterday's workout.

    Time taken: 60 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 55kg
    1 x 65kg, 2.5 min rest
    5 x 65kg, 2.5 min rest
    7 x 57.5kg, 2.5 min rest
    6 x 57.5kg, 2.5 min rest
    Matched last week's performance, but I was further from failure - maybe 1 RIR for the first set, probably 2 RIR for the second and third. Aiming for 6 reps next week.

    BENT-OVER ROW
    5 x 50kg, 2 min rest
    9 x 70kg (PR!), 2.5 min rest
    8 x 70kg, 2.5 min rest
    7 x 70kg, 2.5 min rest
    Too much trouble unloading the bar, so I just let the reps drop while staying around 1 RIR. Same weight next week.

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

    Superset: 30 seconds rest between sets

    DB TRICEP OVERHEAD EXTENSION
    16 x 7.25kg (PR!), each arm
    15 x 7.25kg, each arm
    12 x 7.25kg, each arm
    10 x 7.25kg, each arm

    BARBELL SHRUG
    18 x 50kg (PR!)
    16 x 50kg
    13 x 50kg
    Last edited by RapidFail; 05-04-2022 at 05:58 PM.
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    Mesocycle 2 - Week 2 - Day 3

    Sleep: ~ 7.5 hours

    Time taken: 60 minutes

    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    2 x 90kg
    1 x 100kg, 3 min rest
    6 x 100kg (PR!), 3 min rest
    4 x 100kg, 3 min rest
    5 x 90kg, 3 min rest
    0-1 RIR for the first set, 2 RIR for the other two. Up to 102.5kg next week.

    FRONT SQUAT
    8 x 20kg
    4 x 42.5kg
    2 x 62.5kg
    6 x 62.5kg, 2.5 min rest
    6 x 55kg, 2.5 min rest
    5 x 55kg, 2.5 min rest
    Took a big effort, 0-1 RIR for the first set, ~2 RIR for the others. Same weight next week.

    PUSH UPS
    23 x bodyweight (78.9kg), 2 min rest
    15 x bodyweight, 2 min rest
    12 x bodyweight, 2 min rest
    Added a rep to the first two sets.

    Superset: 30 seconds rest between sets

    BARBELL BICEP CURL
    10 x 25kg
    10 x 22.5kg
    11 x 20kg
    10 x 20kg
    Struggling to progress with these and still not feeling them much in the biceps (mostly upper back, forearms and elbows).

    KNEE RAISES
    13 reps
    11 reps
    9 reps
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    Had a quick look at where I am in relation to my long term goals:

    Bench 1RM = 73.1kg, goal 100kg (73% of the way there)
    Squat 1RM = 90kg, goal 140kg (64% of the way there)
    Deadlift 1RM = 116.1kg, goal 180kg (64.5% of the way there)
    Training log:
    https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353

    Age: 38
    Height: 185cm (6'1")
    Weight: 79.1kg (174.4lb)

    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 102.5kg (226lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x bodyweight
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    Mesocycle 2 - Week 2 - Day 4

    Sleep: ~ 7 hours

    I accidentally overslept by an hour, which meant I didn't have my usual pre-workout meal or caffeine. As a result I ran out of time and had to skip the last two exercises. This workout was three days later than scheduled due to a ridiculously busy schedule. I did hit my first home run on the season on Saturday in a drawn game.

    Time taken: 48 minutes

    Stretching and physio

    CHIN UPS
    5 x bodyweight 2.5 min rest
    7 x bodyweight (79.2kg) + 10kg, 2.5 min rest
    4 x bodyweight + 10kg, 2.5 min rest
    9 x bodyweight, 2.5 min rest

    OVERHEAD PRESS
    8 x 20kg
    4 x 30kg
    2 x 35kg, 2 5 min rest
    7 x 35kg, 2.5 min rest
    8 x 31kg, 2.5 min rest
    6 x 31kg, 2.5 min rest
    Added a rep to the first and second sets. Same weight next week.

    DUMBBELL BENCH PRESS
    14 x 19.25kg (PR!), 2 min rest
    12 x 19.25kg, 2 min rest
    11 x 19.25kg, 2 min rest
    Left a rep in the tank on the first set - should get a clean 15 reps next week.

    DUMBBELL ROW
    Skipped

    DB CALF RAISE
    Skipped
    Last edited by RapidFail; 05-12-2022 at 07:46 PM.
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