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  1. #61
    Registered User RapidFail's Avatar
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    Mesocycle 2 - Week 3 - Day 1

    Weekly average weight: 78.8kg (173.8lb)
    Nutrition: ~ 300 calorie surplus
    Sleep: ~ 7 hours

    Weight gain has been a little fast lately due to an increase in off-plan eating.

    Time taken: 53 minutes

    Stretching and physio

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
    1 x 70kg
    1 x 77.5kg, 3 min rest
    6 x 77.5kg, 3 min rest
    6 x 67.5kg, 3 min rest
    5 x 67.5kg, 3 min rest
    Matched last week's first set reps for a 0 RIR. Last two sets 1-2 RIR.

    PULL UP
    Skipped due to having to do today's workout the day after my chin up day.

    Superset - 30 seconds rest between sets

    DB CALF RAISE
    13 x 55.5kg
    12 x 55.5kg
    10 x 55.5kg

    LATERAL RAISE
    16 x 9.25kg
    12 x 9.25kg
    10 x 9.25kg
    10 x 9.25kg
    Same weight next week.

    HAMMER CURL
    19 x 11kg (PR!), 1.5 min rest
    12 x 11kg, 1.5 min rest
    10 x 11kg, 1.5 min rest
    14 x 9.75kg
    May have sacrificed form a little on the first set and got stricter with the second, hence the big drop off.
    Last edited by RapidFail; 05-10-2022 at 03:11 PM.
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  2. #62
    Registered User Filmbuff81's Avatar
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    Great work!
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  3. #63
    Registered User RapidFail's Avatar
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    Mesocycle 2 - Week 3 - Day 2

    Sleep: ~ 7 hours

    Ongoing soreness and strained sensation in my right trap. Hoping it won't affect my bench today.

    Time taken: 51 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
    Went to 0 RIR but couldn't add a rep - last rep of the first set was slow, but with good form, basically the same as last week. Last two sets were 1 RIR.

    BENT-OVER ROW
    5 x 55kg, 2 min rest
    10 x 70kg (PR!), 2.5 min rest
    8 x 70kg, 2.5 min rest
    9 x 62.5kg, 2.5 min rest
    First set was a legit 0 RIR with good form, next two 1 and 2 RIR. Up to 72.5kg next week.

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

    DB TRICEP OVERHEAD EXTENSION
    15 x 7.25kg, each arm, 1 min rest
    13 x 7.25kg, each arm, 1 min rest
    11 x 7.25kg, each arm, 1 min rest
    10 x 7.25kg, each arm
    Dropped a rep on the first set. As usual, my left arm is taken to failure, while I have about 5 RIR for the right arm. Feeling these a lot in the elbows for both arms.

    BARBELL SHRUG
    Skipped due to trap soreness.
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  4. #64
    Registered User RapidFail's Avatar
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    Mesocycle 2 - Week 3 - Day 3

    Sleep: ~ 6 hours

    I've been experiencing some lower back soreness lately and I'm not sure of the cause. I'll be carefully paying attention to how my back feels during the deadlift warm up sets to decide if I'll proceed with the programmed loads.

    Time taken: 61 minutes

    Stretching and physio

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    2 x 90kg
    1 x 102.5kg, 3 min rest
    4 x 102.5kg (PR!), 3 min rest
    5 x 90kg, 3 min rest
    4 x 90kg, 3 min rest
    Back felt a bit sore, but no sharp pain that told me I was doing anything risky. Heaviest weight I've deadlifted to-date. I reckon I had 1-2 RIR on the first set, but didn't want to push (or pull, to be more accurate) for more than that. Around 2 RIR for the second and third sets.

    FRONT SQUAT
    8 x 20kg
    4 x 42.5kg
    1 x 62.5kg
    5 x 55kg, 2.5 min rest
    7 x 47.5kg, 2.5 min rest
    6 x 47.5kg, 2.5 min rest
    Single rep with my intended working weight of 62.5kg put a lot of strain on my lower back, so I decided to back off. Hopefully back to 62.5kg next week. Sets all around 2 RIR, with core stability being the limiting factor.

    PUSH UPS
    21 x bodyweight (78.9kg), 2 min rest
    15 x bodyweight, 2 min rest
    12 x bodyweight, 2 min rest
    Two reps down on last week's first set performance.

    Superset: 30 seconds rest between sets

    BARBELL BICEP CURL
    11 x 25kg
    8 x 25kg
    11 x 22.5kg
    9 x 22.5kg
    Added a rep to last week's first set performance.

    KNEE RAISES
    13 reps
    9 reps
    7 reps
    Last edited by RapidFail; 05-12-2022 at 04:02 PM.
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  5. #65
    Registered User Filmbuff81's Avatar
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    Congrats on the PRs.

    Considering you hit a deadlift PR with a slightly sore back not surprised things felt a bit tender on front squats.

    Strong work though.
    the latest and greatest in training...or whatever.

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  6. #66
    Registered User RapidFail's Avatar
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    38th birthday today. I was going to do my Day 4 workout, but my lower back is way too sore - it looks like I should have gone a little easier on the deadlifts. Went for a walk and did some stretching and physio on my back instead. I have a softball game this afternoon which will be interesting - I expect swinging the bat and running will be challenging.

    Just had a look at my calculated 1RMs and my bent over row is now heavier than my squat and over 30% above my bench press.
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  7. #67
    Registered User RapidFail's Avatar
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    Mesocycle 2 - Week 3 - Day 4 (recovery session)

    Sleep: ~ 7.5 hours

    My lower back still isn't in great shape, so I've decided to start my deload a week early. Back to maintenance calories for the week.

    Time taken: 37 minutes

    Stretching and physio

    CHIN UPS
    6 x bodyweight (78.8kg), 2 min rest
    6 x bodyweight, 2 min rest

    OVERHEAD PRESS
    8 x 21kg
    4 x 26kg
    2 x 31kg, 2 min rest
    6 x 31kg, 2 min rest
    6 x 31kg, 2 min rest

    DUMBBELL BENCH PRESS
    10 x 19.25kg, 1.5 min rest
    10 x 19.25kg, 1.5 min rest

    Superset: ~30 seconds between sets

    DUMBBELL ROW
    10 x 28kg
    10 x 28kg

    DB CALF RAISE
    15 x 35.5kg
    15 x 35.5kg
    Last edited by RapidFail; 05-15-2022 at 08:01 PM.
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  8. #68
    Registered User RapidFail's Avatar
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    Mesocycle 2 - Deload Week - Day 1

    Weekly average weight: 78.9kg (174lb)
    Nutrition: maintenance
    Sleep: ~ 7 hours

    Time taken: 34 minutes

    Stretching and physio

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
    1 x 67.5kg, 2.5 min rest
    5 x 67.5kg, 2.5 min rest
    5 x 67.5kg, 2.5 min rest
    Second set felt like 2 RIR, lower back is still sore but getting better.

    PULL UP
    5 x bodyweight (78.8kg), 2 min rest
    5 x bodyweight, 2 min rest

    DB CALF RAISE
    Skipped

    LATERAL RAISE
    12 x 9.25kg, 1 min rest
    12 x 9.25kg, 1 min rest

    HAMMER CURL
    12 x 11kg, 1 min rest
    12 x 11kg
    Last edited by RapidFail; 05-16-2022 at 06:54 PM.
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  9. #69
    Registered User RapidFail's Avatar
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    Mesocycle 2 - Deload Week - Day 2

    Sleep: Who the hell knows?

    Home sick from work today. RAT test yesterday afternoon was negative but felt lousy this morning so I went for a PCR and am still waiting for the result. I was in bed for 11 hours overnight but with very broken sleep. Feeling better this afternoon - I probably wouldn't have done a full workout, but a deload workout should be OK.

    Time taken: 32 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 57.5kg, 2 min rest
    5 x 57.5kg, 2 min rest
    5 x 57.5kg, 2 min rest

    BENT-OVER ROW
    5 x 50kg, 2 min rest
    8 x 65kg, 2 min rest
    8 x 65kg, 2 min rest
    These were still pretty hard, despite being at least 4 RIR.

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

    BARBELL SHRUG
    12 x 50kg
    12 x 50kg
    Last edited by RapidFail; 05-18-2022 at 02:16 AM.
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  10. #70
    Registered User RapidFail's Avatar
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    Mesocycle 2 - Deload Week - Day 3

    Sleep: ~ 6 hours

    Skipped my usual pre-workout meal and caffeine (coffee) to get an extra half hour's sleep. Today is my first day back at work after 2 days off with a cold.

    Time taken: 40 minutes

    Stretching and physio

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    1 x 90kg, 2.5 min rest
    4 x 90kg, 2.5 min rest
    4 x 90kg, 2.5 min rest
    Feeling pretty weak, so these were closer to failure than I usually go on a deload.

    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
    Hard work, as always. I might trade these for Bulgarian Split Squats next meso.

    PUSH UPS
    15 x bodyweight (77.4kg), 1.5 min rest
    15 x bodyweight, 1.5 min rest

    Superset: ~ 30 seconds rest between sets

    BARBELL BICEP CURL
    10 x 25kg
    8 x 25kg

    KNEE RAISES
    10 reps
    7 reps
    Last edited by RapidFail; 05-19-2022 at 06:22 PM.
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  11. #71
    Registered User RapidFail's Avatar
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    One more workout to go this week, then I'll be starting a new mesocycle. I had to reduce the length of this meso due to the back soreness which is now better. Then I got sick, so it was a good thing I was already deloading. TBH I feel like I could do with another deload week, but I won't.

    Changes going into the new mesocycle:

    - bench press rep range changed from 5-7 to 8-10
    - bent over row rep range changed from 8-10 to 10-15.
    - front squats switched for Bulgarian Split Squats
    - barbell curls switched for dumbbell concentration curls

    Edit: squats now in the 8-10 rep range also
    Last edited by RapidFail; 05-22-2022 at 03:29 PM.
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  12. #72
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    Hopefully you feel better soon.

    I’ve been sick off and on for the last month now it seems and it’s made training rough lol.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  13. #73
    Registered User RapidFail's Avatar
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    Mesocycle 3 - Week 1 - Day 1

    Weekly average weight: 78.0kg (172lb)
    Nutrition: variable due to illness
    Sleep: ~ 7 hours

    Might be able to stop the physio soon as my hamstring is much better. My average weight dropped by 800g (1.8lb) in the last week while I was sick and eating less. Back to a ~300 calorie surplus today.

    Time taken: 62 minutes

    Stretching and physio

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
    1 x 70kg, 3 min rest
    9 x 70kg (PR!), 3 min rest
    7 x 70kg, 3 min rest
    8 x 62.5kg, 3 min rest
    Switched to a 8-10 rep range after squatting in the 5-7 rep range for the last two mesos. First two sets were 0-1 RIR, last one 1-2 RIR.

    PULL UP
    9 x bodyweight (78.5kg), 2.5 min rest
    7 x bodyweight, 2.5 min rest
    6 x bodyweight, 2.5 min rest

    Superset - 30 seconds rest between sets

    DB CALF RAISE
    12 x 55.5kg
    11 x 55.5kg
    10 x 55.5kg

    LATERAL RAISE
    17 x 9.25kg (PR!)
    13 x 9.25kg
    12 x 9.25kg
    11 x 9.25kg

    HAMMER CURL
    16 x 11kg, 1.5 min rest
    13 x 11kg, 1.5 min rest
    9 x 11kg, 1.5 min rest
    13 x 9.75kg
    Switched to doing these bi-laterally, which resulted in a small rep drop off but makes the set take half the time.
    Last edited by RapidFail; 05-22-2022 at 04:22 PM.
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  14. #74
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    Mesocycle 3 - Week 1 - Day 2

    Sleep: ~ 6 hours

    Time taken: 55 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 40kg
    3 x 50kg
    2 x 57.5kg, 2.5 min rest
    10 x 57.5kg (PR!), 2.5 min rest
    7 x 57.5kg, 2.5 min rest
    11 x 50kg, 2.5 min rest
    I could drop a warm up set now that I'm doing higher reps - four is probably overkill. First set 0-1 RIR, next two 1 RIR. Up to 60kg next week.

    BENT-OVER ROW
    5 x 50kg, 2.5 min rest
    12 x 62.5kg (PR), 2.5 min rest
    10 x 62.5kg, 2.5 min rest
    12 x 55kg, 2.5 min rest
    PR by default, first time doing the BOR in this rep range (10-15). Same weight next week.

    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
    16 x 7.25kg, each arm
    14 x 7.25kg, each arm
    12 x 7.25kg, each arm
    10 x 7.25kg, each arm

    BARBELL SHRUG
    17 x 50kg
    18 x 50kg
    15 x 50kg
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    Mesocycle 3 - Week 1 - Day 3

    Sleep: ~ 8.5 hours

    Sick again! I was supposed to do this workout yesterday, but got a bad night's sleep and woke up sick so I decided to postpone it. Feeling better today, tested negative to Covid and decided to give it a go.

    Time taken: 60 minutes

    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    2 x 90kg
    1 x 102.5kg, 3 min rest
    5 x 102.5kg (PR!), 3 min rest
    4 x 102.5kg, 3 min rest
    5 x 90kg, 3 min rest
    Another PR despite clearly not being 100%. I knew from the start of this program that the deadlift was my lift with the most room to grow and these PRs are proving it. 1 RIR for the first two sets, maybe 3 RIR for the third. Same weight next week and I'll try to hit 6 reps.

    BULGARIAN SPLIT SQUATS
    5 x 10kg (bar only)
    7 x 30kg each leg, 2 min rest
    5 x 30kg each leg, 2 min rest
    5 x 30kg each leg, 2 min rest
    Harder than I thought they would be, first set was maybe 1-2 RIR, the others 3-4 and 2. I swear no exercise gets me breathing as heavy as these.

    PUSH UPS
    23 x bodyweight (77.7kg), 2 min rest
    15 x bodyweight, 2 min rest
    12 x bodyweight, 2 min rest

    Superset: 30 seconds rest between sets

    DUMBBELL CONCENTRATION CURLS
    15 x 13kg
    15 x 13kg
    12 x 13kg
    10 x 13kg
    Up to 14.25kg next week. This was a good change - felt it way more in my biceps than the barbell curl.

    KNEE RAISES
    14 reps
    10 reps
    8 reps
    Felt and heard my lower back popping and crackling (but not hurting) as I did these! I reckon I'll switch back to the ab wheel next meso.
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    Mesocycle 3 - Week 1 - Day 4

    Sleep: ~ 7.5 hours

    Time taken: 60 minutes

    Still getting over my second cold in two weeks. I got massively sore from the Day 3 workout, particularly the glutes. Even after a rest day I feel my back, shoulders and arms also weren't completely recovered which probably affected my lifts. Another rest day tomorrow and I'll be squatting again - hopefully my glutes will be recovered.

    Stretching
    Skipped the physio - I reckon my hamstring is pretty close to 100%, plus my sore glutes wouldn't have liked it!

    CHIN UPS
    5 x bodyweight, 2.5 min rest
    7 x bodyweight (77.7kg) + 10kg, 2.5 min rest
    5 x bodyweight + 10kg, 2.5 min rest
    9 x bodyweight, 2.5 min rest
    Same weight next week and I'll try to hit 8 reps, which would tie my PR. First two sets were 0 RIR, last set probably 1 RIR.

    OVERHEAD PRESS
    8 x 20kg
    4 x 30kg
    2 x 35kg, 2 5 min rest
    6 x 35kg, 2.5 min rest
    8 x 31kg, 2.5 min rest
    6 x 31kg, 2.5 min rest
    Felt sore in the arms and shoulders for the warm up sets. Same weight next week and I'll try to add a rep or two - hopefully I won't be so sore! First set was 0-1 RIR, second 1 RIR, third 2-3 RIR.

    DUMBBELL BENCH PRESS
    15 x 19.25kg (PR!), 2 min rest
    13 x 19.25kg, 2 min rest
    11 x 19.25kg, 2 min rest
    Despite getting the PR, these didn't feel as strong or smooth as normal - the last 2-3 reps were slow and shaky but form was decent. Up to 20.5kg next week.

    Superset: ~ 30 seconds rest between sets

    DUMBBELL ROW
    12 x 28kg
    11 x 28kg
    9 x 28kg

    DB CALF RAISE
    21 x 35.5kg
    18 x 35.5kg
    15 x 35.5kg
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    You put in some great work. Awesome PRs.

    This is just a crazy ****ty year for colds I guess.

    Especially with kids.

    Seems like they’re all passing things around.

    I feel like I spent the last 6 weeks sick in some capacity.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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    Great stuff. Progressing well. I know all about colds having 2 little kids. Everytime they come in with a runny nose I think oh fook here we go again lol. I like the look of your routine. Do you have a set amount of volume you try to get in per week?
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    Originally Posted by safcpaul View Post
    Great stuff. Progressing well. I know all about colds having 2 little kids. Everytime they come in with a runny nose I think oh fook here we go again lol. I like the look of your routine. Do you have a set amount of volume you try to get in per week?
    Thanks mate. Not really - the base program is 4 days and 60 working sets per week, but I'm currently doing an extra set for the arm and shoulder isolation exercises. I figure why not because my arms are a weak point and isolations don't take long or bring much fatigue. Per body part I'm mostly in the 8-12 weekly sets range.
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    Mesocycle 3 - Week 2 - Day 1

    Weekly average weight: 78.2kg (172.4lb)
    Nutrition: variable due to illness
    Sleep: ~ 6.5 hours

    I have to consider my lean bulk as suspended for the time being - I'm just eating healthy and to my appetite. I'm still trying to shake off this cold, currently all I have left is a chesty cough and blocked nose. I ran 1.5km yesterday in just under 8 minutes which was a comfortable pace.

    Time taken: 57 minutes

    Stretching

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
    1 x 70kg, 3 min rest
    10 x 70kg (PR!), 3 min rest
    6 x 70kg, 3 min rest
    8 x 62.5kg, 3 min rest
    Up to 72.5kg next week. These really got me breathing hard - the first set clearly took it out of me because I dropped 4 reps for the second set. First two sets 0-1 RIR, third 1 RIR.

    PULL UP
    9 x bodyweight (77.8kg), 2.5 min rest
    7 x bodyweight, 2.5 min rest
    6 x bodyweight, 2.5 min rest
    Despite having lost a bit of weight, I'm still two reps shy of my PR, suggesting my pulling strength has taken a bit of a hit.

    Superset - 30 seconds rest between sets

    DB CALF RAISE
    13 x 55.5kg
    11 x 55.5kg
    11 x 55.5kg

    LATERAL RAISE
    16 x 9.25kg
    12 x 9.25kg
    12 x 9.25kg
    10 x 9.25kg
    Dropped 3 reps across the 4 sets compared to last week.

    HAMMER CURL
    17 x 11kg, 1.5 min rest
    14 x 11kg, 1.5 min rest
    9 x 11kg, 1.5 min rest
    13 x 9.75kg
    Added 2 reps to last week's performance.
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    Mesocycle 3 - Week 2 - Day 2

    Sleep: ~ 6.5 hours

    Time taken: 56 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 60g, 2.5 min rest
    8 x 60kg, 2.5 min rest
    11 x 52.5kg, 2.5 min rest
    8 x 52.5kg, 2.5 min rest
    First set 0-1 RIR, next two 1 RIR. Same weight next week and I'll try to add a rep. First set matched my PR.

    BENT-OVER ROW
    5 x 50kg, 2.5 min rest
    11 x 65kg (PR), 2.5 min rest
    9 x 65kg, 2.5 min rest
    11 x 57.5kg, 2.5 min rest
    Probably a PR, though I didn't feel strong. I've decided to change the rep range to 8-12. Same weight next week and I'll try to hit 12 reps. All sets around 1 RIR.

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

    Superset: ~ 30 seconds rest between sets

    DB TRICEP OVERHEAD EXTENSION
    13 x 7.25kg, each arm
    11 x 7.25kg, each arm
    10 x 7.25kg, each arm
    8 x 7.25kg, each arm
    Ten reps down on last week's performance - possibly I've been using too much momentum and today I was stricter with the form.

    BARBELL SHRUG
    18 x 50kg
    17 x 50kg
    17 x 50kg
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    Mesocycle 3 - Week 2 - Day 3

    Sleep: ~ 7 hours

    My cough is still lingering but I'm otherwise doing well.

    Time taken: 56 minutes

    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    2 x 90kg
    1 x 102.5kg, 3 min rest
    6 x 102.5kg (PR!), 3 min rest
    4 x 102.5kg, 3 min rest
    6 x 90kg, 3 min rest
    Up to 105kg next week. First set 0-1 RIR, second and third 1-2 RIR.

    BULGARIAN SPLIT SQUATS
    6 x 32.5kg each leg (PR!), 2 min rest
    4 x 32.5kg each leg, 2 min rest
    5 x 30kg each leg, 2 min rest
    Same weight next week and I'll try for a 7th rep. Attempted a 5th rep on the second set and failed at the bottom.

    PUSH UPS
    24 x bodyweight (78.4kg), 2 min rest
    15 x bodyweight, 2 min rest
    12 x bodyweight, 2 min rest
    Added a rep to the first set.

    Superset: 30 seconds rest between sets

    DUMBBELL CONCENTRATION CURLS
    12 x 14.25kg
    10 x 14.25kg
    11 x 13kg
    8 x 13kg
    Left arm taken to failure every set, right arm mostly 2-5 RIR. I might try with 13.5kg next week.

    KNEE RAISES
    12 reps
    10 reps
    8 reps
    Last edited by RapidFail; 06-03-2022 at 05:28 PM.
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    Nice work especially with you still fighting a cold. They're irritating. I catch them all the time although I had covid 3 month ago and haven't had one since. I might try those Bulgarian split squats. I have a problem with balance on lunges but resting my leg on a bench might help despite it being a harder exercise
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    Mesocycle 3 - Week 2 - Day 4

    Sleep: ~ 8.5 hours

    Time taken: 59 minutes

    Stretching

    CHIN UPS
    5 x bodyweight, 2.5 min rest
    7 x bodyweight (78.4kg) + 10kg, 2.5 min rest
    5 x bodyweight + 10kg, 2.5 min rest
    7 x bodyweight, 2.5 min rest
    Matched last week's performance, except for the last set, where I dropped 2 reps. I might have to be satisfied with maintaining 7 (first set) reps while slowly gaining weight.

    OVERHEAD PRESS
    8 x 20kg
    4 x 30kg
    2 x 35kg, 2 5 min rest
    6 x 35kg, 2.5 min rest
    9 x 31kg, 2.5 min rest
    7 x 31kg, 2.5 min rest
    Still well off peak strength for this lift - I'm going to have to make some changes because my lack of progress on the OHP is frustrating. I felt quite sore during the warm up sets, so it could be a matter of rearranging things to prevent overlapping soreness.

    DUMBBELL BENCH PRESS
    12 x 20.5kg (PR!), 2 min rest
    11 x 20.5kg, 2 min rest
    11 x 20.5kg, 2 min rest
    Same weight next week - this was tough. I'll throw in a warm up set with lighter dumbbells next time too - the first set felt pretty uncoordinated.

    Superset: ~ 30 seconds rest between sets

    DUMBBELL ROW
    13 x 28kg
    11 x 28kg
    10 x 28kg
    First set matched my PR.

    DB CALF RAISE
    22 x 35.5kg
    20 x 35.5kg
    15 x 35.5kg
    Last edited by RapidFail; 06-04-2022 at 06:02 PM.
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    Great work still crushing some PRs
    the latest and greatest in training...or whatever.

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

    Weekly average weight: 78.2kg (172.4lb)
    Nutrition: ~ 300 calorie surplus
    Sleep: ~ 7.5 hours

    I was consistently around 3300 calories this past week, but didn't gain any weight. I don't think my maintenance is that high yet - I'll give it another week and see what happens on the scale.

    Time taken: 59 minutes

    Stretching

    HIGH BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
    1 x 72.5kg, 3 min rest
    8 x 72.5kg (PR), 3 min rest
    9 x 65kg, 3 min rest
    8 x 65kg, 3 min rest
    Pretty sure the first set was a rep PR and was 0-1 RIR. Remaining sets 1-2 RIR. Same weight next week and I'll try to add a rep.

    PULL UP
    9 x bodyweight (78.8kg), 2.5 min rest
    7 x bodyweight, 2.5 min rest
    6 x bodyweight, 2.5 min rest

    Superset - 30 seconds rest between sets

    DB CALF RAISE
    13 x 55.5kg
    12 x 55.5kg
    11 x 55.5kg

    LATERAL RAISE
    18 x 9.25kg (PR!)
    14 x 9.25kg
    12 x 9.25kg
    10 x 9.25kg

    HAMMER CURL
    17 x 11kg, 1.5 min rest
    13 x 11kg, 1.5 min rest
    11 x 11kg, 1.5 min rest
    10 x 11kg
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    Mesocycle 3 - Week 3 - Day 2

    Sleep: ~ 6.5 hours

    Time taken: 56 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 60g, 2.5 min rest
    9 x 60kg (PR!), 2.5 min rest
    11 x 52.5kg, 2.5 min rest
    8 x 52.5kg, 2.5 min rest
    Same weight next week and I'll see if I can get 10 reps. First set was a legit 0 RIR, second and third 1 RIR.

    BENT-OVER ROW
    5 x 50kg, 2.5 min rest
    11 x 65kg, 2.5 min rest
    9 x 65kg, 2.5 min rest
    8 x 65kg, 2.5 min rest
    Matched last week's performance, same weight next week. It might be worth adding in a warmup set with the working weight next time.

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

    Superset: ~ 30 seconds rest between sets

    DB TRICEP OVERHEAD EXTENSION
    14 x 7.25kg, each arm
    13 x 7.25kg, each arm
    11 x 7.25kg, each arm
    10 x 7.25kg, each arm
    Left arm taken to failure every set, right felt at least 5 RIR.

    BARBELL SHRUG
    19 x 50kg (PR!)
    18 x 50kg
    17 x 50kg
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    Mesocycle 3 - Week 3 - Day 3

    Sleep: ~ 8 hours

    My weight is finally going up again.

    Time taken: 60 minutes

    Stretching

    CONVENTIONAL DEADLIFT
    5 x 50kg
    3 x 70kg
    2 x 90kg
    1 x 105kg, 3 min rest
    5 x 105kg (PR!), 3 min rest
    4 x 105kg, 3 min rest
    6 x 92.5kg, 3 min rest
    Felt good, I had 1-2 RIR on the first two sets, 2-3 on the third.

    BULGARIAN SPLIT SQUATS
    5 x 10kg, 2 min rest
    7 x 32.5kg each leg (PR!), 2 min rest
    5 x 32.5kg each leg, 2 min rest
    5 x 30kg each leg, 2 min rest
    First two sets a legit 0 RIR, third 1-2. I think I might microload and go for 33.5kg next week because this was really hard.

    PUSH UPS
    22 x bodyweight (78.9kg), 2 min rest
    16 x bodyweight, 2 min rest
    13 x bodyweight, 2 min rest
    Dropped (first set) reps compared to last week - probably because I pushed the BSS so hard and I was fatigued.

    Superset: ~ 30 seconds rest between sets

    DUMBBELL CONCENTRATION CURLS
    14 x 13.5kg
    10 x 13.5kg
    10 x 13kg
    8 x 13kg
    Same weight next week. NNoticeabe that I feel these in my right bicep, but for the left arm it is mostly forearm and elbow.

    KNEE RAISES
    12 reps
    10 reps
    8 reps
    I honestly don't care much about my ab training and don't make much effort to progress. Switching back to the ab wheel next meso.
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    I was supposed to be training today but I'm way too sore after yesterday's workout. Sore glutes from deadlifting wouldn't be a problem, as the only lower body exercise I have to do is calf raises, but my shoulders and upper back are also sore, which doesn't bode well for Chin Ups or OHP. I noticed last week that I was sore for the press, which has me thinking it's time to change things up to minimise overlapping soreness. I still have a week to go this mesocycle before I deload, but I think I'll make the change straight away.

    My new program is a modified Upper Lower where arms/abs/neck/traps are also trained on the lower days. Exercises weights, reps and progression are mostly the same as on the full body program - they've just been shuffled around. I'll probably switch back to lower reps soon for the squat, bench and OHP, but for now I'm progressing better with higher reps.

    UPPER 1
    Bench 3 x 6-10
    Row 3 x 8-12
    Pull Up 3 x AMRAP
    Push Up 3 x AMRAP
    Lateral Raise 4 x 12-20

    LOWER 1
    Squat 3 x 6-10
    Leg Curl 3 x 15-25
    Calf Raise 3 x 10-15
    Bicep iso 4 x 10-15
    Ab work 3 x AMRAP

    REST

    UPPER 2
    Weghted Chin Up 3 x 5-8
    OHP 3 x 6-10
    DB Row 3 x 10-15
    Bench accessory 3 x 10-15
    Hammer curl 4 x 12-20

    LOWER 2
    Deadlift 3 x 4-6
    Squat accessory 3 x 5-8
    Calf Raise 3 x 15-25
    Tricep iso 4 x 12-20
    Neck work/shrugs 3 x 12-20

    REST (softball)
    REST
    Last edited by RapidFail; 06-11-2022 at 04:36 PM.
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    New Program - Week 0 - Upper 1

    Weekly average weight: 78.6kg (173.3lb)
    Nutrition: ~ 300 calorie surplus
    Sleep: ~ 7 hours

    First day starting my new modified Upper-Lower program. I'll just do the one week then deload, because I've already been training hard for three weeks. Hopefully this new setup will solve the problem I've been having with overlapping soreness.

    Time taken: 56 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 60kg, 2.5 min rest
    9 x 60kg, 2.5 min rest
    7 x 60kg, 2.5 min rest
    6 x 60kg, 2.5 min rest
    First set tied last week's performance and was a slow, grindy 0 RIR, but form was good. Second set 0-1 RIR, third 0 RIR.

    BENT-OVER ROW
    5 x 50kg
    3 x 65kg, 2.5 min rest
    10 x 65kg, 2.5 min rest
    8 x 65kg, 2.5 min rest
    7 x 65kg, 2.5 min rest
    Dropped a rep on the first set compared to last week. First set 0 RIR, second 2 RIR, third 1-2.

    Superset: ~ 1 min rest between sets

    LATERAL RAISE
    17 x 9.25kg
    13 x 9.25kg
    12 x 9.25kg
    10 x 9.25kg
    One rep down on last week.

    PULL UPS
    8 x bodyweight (79.5kg)
    6 x bodyweight
    5 x bodyweight
    Dropped a rep, but these have been moved from 2nd to 4th exercise of the session, plus I've already done rows, so it's not surprising.

    PUSH UPS
    17 x bodyweight (79.5kg)
    14 x bodyweight
    13 x bodyweight
    As above - I won't be hitting any PRs for these because my chest has already been hit this session.
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