Rapid Fail's unhurried quest to collect the hyper trophies

[RapidFail]

Sleep: ~ 7 hours

Time taken: 53 minutes

Stretching

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 72.5kg, 3 min rest
9 x 72.5kg (PR!), 3 min rest
7 x 72.5kg, 3 min rest
8 x 65kg, 3 min rest
First two sets were 1 RIR, third 2-3. Same weight next time.

LYING BANDED LEG CURL
30 x medium band, 1 min rest
22 x medium band, 1 min rest
18 x medium band, 1 min rest
I usually prescribe a 15-25 rep range for these but decided to do more on the first set. I stopped at 30, but probably still had 5 RIR. Second and third sets were taken to failure.

DUMBBELL CALF RAISE
15 x 55.5kg (PR!), 30 sec rest
11 x 55.5kg, 30 sec rest
9 x 55.5kg, 2 min rest
I'd normally be adding weight at this point, but i think I'll stick with the same until I can hit at least 10 reps for the final set.

Superset: ~ 30 seconds rest between sets

DUMBBELL CONCENTRATION CURLS
15 x 13.5kg
14 x 13.5kg
12 x 13.5kg
11 x 13.5kg
Up to 14.25kg next week. These felt much stronger as my arms were completely fresh.

AB WHEEL
10 reps
9 reps
8 reps
New exercise - I always feel these a lot in my lower back, but not in a bad way.

[RapidFail]

Sleep: ~ 7.5 hours

My lower abs are very sore from the ab wheel two days ago. Not surprising seeing as I hadn't used it for months. No supersets in this workout, so it will likely take a bit longer.

Time taken: 63 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
7 x bodyweight (79.3kg) + 10kg, 2.5 min rest
5 x bodyweight + 10kg, 2.5 min rest
8 x bodyweight, 2.5 min rest
Stuck on the same reps while my weight slowly increases - I'll take it. All sets 0 RIR.

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 32.5kg, 2.5 min rest
8 x 32.5kg, 2.5 min rest
6 x 32.5kg, 2.5 min rest
6 x 32.5kg, 2.5 min rest
Same weight next week. First set 0 RIR, second 0-1, third 0 RIR. I'm 3 reps shy of my PR with this weight. No idea why my OHP strength is so far off my peak, while I'm benching the most I ever have. There was a bit of left shoulder pain that decreased with every set - not sure of the cause.

DUMBBELL ROW
13 x 28kg, 1.5 min rest
11 x 28kg, 1.5 min rest
10 x 28kg, 1.5 min rest

DUMBBELL BENCH PRESS
10 x 13kg, 2 min rest
15 x 20.5kg (PR!), 2 min rest
13 x 20.5kg, 2 min rest
11 x 20.5kg, 2 min rest
Up to 21.75kg dumbbells next week. These hit the chest nicely - much more than the barbell bench press. Adding the warmup set was definitely a good idea as I beat last week's first set performance by 3 reps.

HAMMER CURL
19 x 11kg (PR!), 1.5 min rest
15 x 11kg, 1.5 min rest
13 x 11kg, 1.5 min rest
13 x 11kg

[RapidFail]

Sleep: ~ 7 hours

Still got lower ab DOMS from three days ago and my left shoulder feels weak like I might have injured it, I just don't know when.

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, 3 min rest
5 x 92.5kg, 3 min rest
4 x 92.5kg, 3 min rest
RIR a bit tricky to gauge, but I felt I couldn't do any more reps with good enough form. I felt noticeably weaker than last week, despite matching reps in the first set, I definitely felt my back rounding. Definitely time for a deload. I'll start the next meso with the same weight.

BULGARIAN SPLIT SQUAT
5 x 10kg, 2.5 min rest
7 x 32.5kg, 2 min rest
5 x 32.5kg, 2 min rest
5 x 32.5kg, 2 min rest
Kept the weight the same because I've changed the rep range from 5-7 to 5-8.

DUMBBELL CALF RAISE
20 x 35.5kg, 30 sec rest
18 x 35.5kg, 30 sec rest
13 x 35.5kg, 1 min rest
Not sure why I dropped reps on these.

Superset: ~ 30 seconds rest between sets

DUMBBELL 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
Lots of RIR for the right arm, as usual.

BARBELL SHRUG
20 x 50kg (PR!)
18 x 50kg
16 x 50kg
Not sure yet if I'll keep these in or switch them up.

[RapidFail]

Weekly average weight: 79.2kg (174.6lb)
Nutrition: ~ 3000 daily calories (maintenance)
Sleep: ~ 7.5 hours

Definitely in need of this deload week. I'm going to use it to introduce a couple of new exercises. Maintenance calories (around 3000) this week. My left shoulder continues to be an issue, but thankfully I'm right handed and it doesn't affect my softball swing.

Time taken: 33 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 60kg, 2 min rest
6 x 60kg, 2 min rest
5 x 60kg, 2 min rest
Around 2-3 RIR.

BENT-OVER ROW
5 x 50kg
3 x 65kg, 2 min rest
8 x 65kg, 2 min rest
7 x 65kg, 2 min rest
3-4 RIR.

Superset: ~ 1 min rest between sets

LATERAL RAISE
12 x 9.25kg
10 x 9.25kg
Dubious whether I should have been doing these - felt them in the left shoulder, but didn't go too close to failure.

PULL UPS
5 x bodyweight (79.6kg)
5 x bodyweight

CLOSE GRIP BENCH PRESS
8 x 52.5kg, 1.5 min rest
7 x 52.5kg
These felt goood - nice to welcome back a favourite exercise. These are in place of push ups - nice to get away from bodyweight exercises while I'm bulking.

[RapidFail]

Sleep: ~ 6.5 hours

Time taken: 32 minutes

Stretching

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 72.5kg, 2 min rest
6 x 72.5kg, 2.5 min rest
5 x 72.5kg, 2 min rest
Around 3 RIR.

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

DUMBBELL CALF RAISE
10 x 55.5kg, 15 sec rest
7 x 55.5kg, 1 min rest
Didn't rest long enough between sets, hence the rep drop off - first set was at least 5 RIR, second maybe 1 RIR.

DUMBBELL CONCENTRATION CURLS
10 x 14.25kg, 1 min rest
10 x 14.25kg

DUMBBELL OVERHEAD PRESS - skipped
I was supposed to do this yesterday and lateral raises today. My left shoulder wad very sore afterwards, so I'm giving it a rest today

[RapidFail]

Sleep: ~ 8 hours

Time taken: 29 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight (78.9kg) + 7.5kg, 2 min rest
5 x bodyweight + 2.5kg, 2 min rest

BARBELL OVERHEAD PRESS
10 x 10kg, 1 min rest
8 x 15kg, 1 min rest
Went super light because my left shoulder is still an issue. Oddly there is pain when I make a fist with my left hand and some tricep pain as well as in the shoulder (I suspect tendonitis).

INCLINE DUMBBELL ROW
10 x 21.75kg (PR), 1.5 min rest
10 x 21.75kg, 1.5 min rest
First time ever doing this exercise. I did them bilateral, hence the reduction in weight compared to the single-arm dumbbell row. Felt a bit awkward.

INCLINE DUMBBELL BENCH PRESS
10 x 13kg, 2 min rest
8 x 21.75kg (PR), 1.5 min rest
8 x 20.5kg, 1.5 min rest
Also the first time doing this exercise. I'll lighten the weight for next week

HAMMER CURL
14 x 11kg, 1 min rest
12 x 11kg

[RapidFail]

Sleep: ~ 7.5 hours

Time taken: 35 minutes

I did four straight workouts this week, so I've got a three-day break before starting the next mesocycle.

Stretching

CONVENTIONAL DEADLIFT
5 x 52.5kg
3 x 72.5kg
2 x 92.5kg, 2.5 min rest
6 x 92.5kg, 2.5 min rest
5 x 92.5kg, 2.5 min rest

BULGARIAN SPLIT SQUAT
5 x 10kg, 2.5 min rest
5 x 32.5kg, 1.5 min rest
5 x 32.5kg, 1.5 min rest

DUMBBELL CALF RAISE
15 x 35.5kg, 30 sec rest
13 x 35.5kg, 30 sec rest

Superset: ~ 30 seconds rest between sets

DUMBBELL TRICEP OVERHEAD EXTENSION
12 x 7.25kg each arm
10 x 7.25kg each arm
These are getting a bit stale - feeling them more in the elbow than the triceps.

NECK EXTENSION
15 x 1.25kg
15 x 1.25kg

[RapidFail]

Weekly average weight: 79.1kg (174.4lb)
Nutrition: ~ 3300 daily calories
Sleep: ~ 8 hours

Coming back after a 4-day break from training - it was supposed to be three days, but I got a terrible night's sleep and wasn't up for it yesterday. Unfortunately my left shoulder has gotten worse despite the deload - it's very sore every morning when I wake up. I'm going to start doing some physio on it in place of heavy shoulder training. I've also switched the bench press to the 10-15 rep range to take a bit of pressure off the shoulders.

Time taken: 57 minutes

Stretching and physio

BENCH PRESS
10 x 30kg
5 x 40kg
3 x 50kg, 2 min rest
17 x 50kg (PR!), 2 min rest
11 x 50kg, 2.5 min rest
8 x 50kg, 2.5 min rest
Sets all taken to 0-1 RIR. Up to 52.5kg next week. Increased the rest to 2.5 min after a big rep drop off after the first set. Interestingly I felt this hit my chest a lot more than heavier, lower rep bench pressing - much bigger chest pump. I haven't benched in this high a rep range for years, so there should be a few more PRs to come.

BENT-OVER ROW
5 x 50kg
3 x 65kg, 2.5 min rest
11 x 65kg, 2.5 min rest
7 x 65kg, 2.5 min rest
6 x 65kg, 2.5 min rest
Same weight next week. Failed a rep on the second set.

DUMBBELL OVERHEAD PRESS
Did shoulder physio instead

PULL UPS
8 x bodyweight (79.0kg), 2.5 min rest
6 x bodyweight, 2.5 min rest
4 x bodyweight, 2 min rest

CLOSE GRIP BENCH PRESS
10 x 52.5kg, 2 min rest
8 x 52.5kg, 2 min rest
6 x 52.5kg
All sets taken to 0 RIR, the last rep of set 3 I nearly failed the last rep, form wasn't great.

[RapidFail]

Sleep: ~ 7 hours

Time taken: 58 minutes

Stretching and physio

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 72.5kg, 3 min rest
9 x 72.5kg, 3 min rest
6 x 72.5kg, 3 min rest
8 x 65kg, 3 min rest
Tied my PR on the first set and I'm pretty sure I had one good rep in reserve - getting 10 next week should be no problem. Second set 0-1 RIR, third 1-2 RIR.

LYING BANDED LEG CURL
30 x medium band, 1.5 min rest
25 x medium band, 1.5 min rest
22 x medium band, 1.5 min rest
Added 30 seconds of rest between sets, which yielded an increase in reps.

DUMBBELL CALF RAISE
15 x 55.5kg (PR!), 30 sec rest
12 x 55.5kg, 30 sec rest
10 x 55.5kg, 2 min rest
Up to 58kg next week

DUMBBELL CONCENTRATION CURLS
15 x 14kg, 1.5 min rest
12 x 14kg, 1.5 min rest
10 x 14kg, 1.5 min rest
8 x 14kg
Up to 14.75kg next week.

LATERAL RAISE
Did shoulder physio instead

[RapidFail]

Sleep: ~ 7 hours

Time taken: 56 minutes

Stretching and physio

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
9 x bodyweight (79.4kg) + 5kg, 2.5 min rest
6 x bodyweight + 5kg, 2.5 min rest
7 x bodyweight, 2.5 min rest
Switched from 6-8 to 6-10 rep range, hence the decrease in added weight. 1-2 RIR for the first set, so I should be fine to get the 10 reps required to add weight next week. 0-1 RIR on the second set, 1 RIR for the third.

OVERHEAD PRESS
Did shoulder physio instead.

CHEST SUPPORTED DUMBBELL ROW
10 x 21.75kg, 2 min rest
13 x 18kg, 2 min rest
13 x 18kg, 2 min rest
These still feel awkward, but I felt them much more when I lowered the weight - I'll be sticking with 18kg dumbbells next week. A couple of the first set reps had questionable ROM.

INCLINE DUMBBELL BENCH PRESS
10 x 13kg, 2 min rest
14 x 18kg (PR), 2 min rest
11 x 18kg, 2 min rest
10 x 18kg, 2 min rest
PR by default as it's a new movement for me. I felt my injured left shoulder in play, but no pain and I stopped with 1-2 RIR each set.

HAMMER CURL
20 x 11kg (PR!), 1.5 min rest
13 x 11kg, 1.5 min rest
12 x 11kg, 1.5 min rest
11 x 11kg
Up to 11.5kg next week. Sets all taken to 0 RIR.

[safcpaul]

Nice job with all the PR's. I like your consistency. You never seem to miss a session

[RapidFail]

Sleep: ~ 8 hours

Time taken: 62 minutes

Stretching and physio

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 90kg
1 x 105kg, 3 min rest
5 x 105kg, 3 min rest
6 x 92.5kg, 3 min rest
5 x 92.5kg, 3 min rest
This was a Sunday workout, which meant I played softball yesterday and my glutes and hams aren't fully recovered. Didn't feel strong but managed to match my PR on the first set. Hopefully I can hit 6 reps next week.

BULGARIAN SPLIT SQUAT
5 x 10kg, 2 min rest
8 x 32.5kg (PR!), 2 min rest
3 x 32.5kg, 2 min rest
5 x 30kg, 2 min rest
I would have added weight next week, but I failed to get 5 reps on the second set, so I'll be sticking with 32.5kg. First set was 0 RIR which sapped me for the later sets.

DUMBBELL CALF RAISE
21 x 35.5kg, 30 sec rest
17 x 35.5kg, 30 sec rest
13 x 35.5kg, 1 min rest

Superset: ~ 30 seconds rest between sets

DUMBBELL TRICEP OVERHEAD EXTENSION
16 x 7.25kg each arm
15 x 7.25kg each arm
13 x 7.25kg each arm
11 x 7.25kg each arm
Left arm taken to failure every set, right arm probably more than 5 RIR.

NECK EXTENSIONS
25 x 1.25kg
23 x 1.25kg
20 x 1.25kg

[RapidFail]

Nice job with all the PR's. I like your consistency. You never seem to miss a session

Thanks, I'm nothing if not consistent! I just wish I could find more than 4 hours per week to lift - more than anything I think more volume would help me to grow more, but I just don't have the time for it without sacrificing other important things, like sleep, work and family time.

[RapidFail]

Weekly average weight: 79.1kg (174.4lb)
Nutrition: ~ 3300 daily calories
Sleep: ~ 8 hours

Despite being just one week into a new mesocycle, I'm feeling consistently beaten up and sore. I've switched pull ups for upright rows - I just couldn't face pull ups today.

Time taken: 58 minutes

Stretching and physio

BENCH PRESS
10 x 30kg
5 x 40kg
3 x 52.5kg, 2 min rest
14 x 52.5kg (PR!), 2.5 min rest
11 x 52.5kg, 2.5 min rest
10 x 52.5kg, 2.5 min rest
Probably had one grindy rep in reserve on the first set but didn't try it because I'm trying not to overly stress my dodgy left shoulder. Beat my old PR by two reps. 2nd and 3rd sets were also 1 RIR.

BENT-OVER ROW
5 x 50kg
3 x 65kg, 2.5 min rest
11 x 65kg, 2.5 min rest
8 x 65kg, 2.5 min rest
7 x 65kg, 2.5 min rest
Matched last week's first set performance and added a rep to sets 2 and 3. All sets 0-1 RIR.

DUMBBELL OVERHEAD PRESS
Did shoulder physio instead

CLOSE GRIP BENCH PRESS
12 x 52.5kg, 2 min rest
9 x 52.5kg, 2 min rest
7 x 52.5kg, 2 min rest
Smashed last week's performance - I still had probably 2 RIR on the first set, which tied my PR (I'd have gone for another rep had I known that before!). Up to 55kg next week.

UPRIGHT ROWS
17 x 20kg (PR), 1.5 min rest
16 x 20kg, 1.5 min rest
14 x 20kg
Hard to judge proximity to failure - I got a big burn from these, particularly in the biceps, but the weight felt light. Only raising the bar slightly above nipple height for shoulder safety. I used my Versa Gripps which almost certainly wasn't necessary.

[RapidFail]

Sleep: ~ 7.5 hours

Time taken: 55 minutes

Stretching and physio

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 72.5kg, 3 min rest
10 x 72.5kg (PR!), 3 min rest
7 x 72.5kg, 3 min rest
6 x 72.5kg, 3 min rest
First set 0-1 RIR, second 2 RIR, third 1-2 RIR. Up to 75kg next week.

LYING BANDED LEG CURL
30 x medium band, 1.5 min rest
23 x medium band, 1.5 min rest
21 x medium band, 1.5 min rest
I might try the heavy band next week - last time I could barely do a single rep with it.

DUMBBELL CALF RAISE
13 x 58kg (PR!), 30 sec rest
11 x 58kg, 30 sec rest
10 x 58kg, 2 min rest
Same weight next week.

DUMBBELL CONCENTRATION CURLS
14 x 14.75kg (PR), 1 min rest
12 x 14.75kg, 1 min rest
7 x 14.75kg, 1 min rest
6 x 14.75kg
First set probably a PR by default. Same weight next week. I might go back to 1.5 min rests next week too so I dont haemorrhage so many reps!

LATERAL RAISE
Did shoulder physio instead

[RapidFail]

Sleep: ~ 7 hours

I arrived back from a short holiday yesterday, which included the worst hangover I've had in years.
I've switched up the order to make sure I'm deadlifting before softball, not after. Hopefully I can get back to a normal schedule soon.

Time taken: 63 minutes

Stretching and physio

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 90kg
1 x 105kg, 3 min rest
6 x 105kg (PR!), 3 min rest
4 x 105kg, 3 min rest
5 x 92.5kg, 3 min rest
These didn't feel particularly good, but I felt I had one good rep in reserve on the first set and hit the top end of the rep range regardless. Up to 107.5kg next week, but it might be time to switch back to RDLs soon.

BULGARIAN SPLIT SQUAT
5 x 10kg, 2 min rest
8 x 32.5kg, 2 min rest
5 x 32.5kg, 2 min rest
5 x 32.5kg, 2 min rest
Up to 33.5kg next week.

DUMBBELL CALF RAISE
22 x 35.5kg, 30 sec rest
18 x 35.5kg, 30 sec rest
13 x 35.5kg, 1 min rest

Superset: ~ 30 seconds rest between sets

DUMBBELL TRICEP OVERHEAD EXTENSION
18 x 7.25kg each arm (PR!)
15 x 7.25kg each arm
13 x 7.25kg each arm
11 x 7.25kg each arm

AB WHEEL ROLLOUTS
5 reps
5 reps
Switched these in for neck training after deciding I'm actually pretty happy with my neck thickness. Started out easy because I tend to get a lot of DOMS from direct ab training.

[RapidFail]

Sleep: ~ 5.5 hours

Time taken: 45 minutes

Stretching and physio

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
9 x bodyweight (80.1kg) + 5kg, 2.5 min rest
Amazingly, after just two ab wheel sets at around 5 RIR two days ago, I still have DOMS in my abs, which made these pretty uncomfortable. Should get the 10 reps needed to add weight next week. Did one rep of a second set, but the pain in my abs was too bad to continue.

OVERHEAD PRESS
Did shoulder physio instead.

CHEST SUPPORTED DUMBBELL ROW
18 x 18kg (PR!), 2 min rest
16 x 18kg, 2 min rest
14 x 18kg, 2 min rest
Up to 19.25kg dumbbells next week.

INCLINE DUMBBELL BENCH PRESS
15 x 18kg (PR!), 2 min rest
11 x 18kg, 2 min rest
10 x 18kg, 2 min rest
Forgot to do a warmup set but it didn't seem to matter as I beat last week's performance. Up to 19.25kg dumbbells next week.

HAMMER CURL
15 x 11.75kg, 1.5 min rest
12 x 11.75kg, 1.5 min rest
11 x 11.75kg, 1.5 min rest
10 x 11.75kg
First set matched my PR.

[RapidFail]

Weekly average weight: 79.4kg (175.1lb)
Nutrition: eating intuitively
Sleep: ~ 7.5 hours

I'm going to start adding sets where I think my recovery can handle it, but I also need to be mindful of my workout time and I can't go too far over 60 minutes once I'm back at work. Eating intuitively while I'm on holiday, but I'll be back at a strict 3300 calories (and likely more) when work goes back.

I've also switched the order to Lower-Upper-Lower-Upper to keep the deadlifts away from softball.

Time taken: 62 minutes

Stretching and physio

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 75kg, 3 min rest
8 x 75kg (PR!), 3 min rest
5 x 75kg, 3 min rest
7 x 67.5kg, 3 min rest
5 x 67.5kg, 3 min rest
I decided to add a set after not getting much soreness after last week's squat workout. First set was probably 1 RIR, second 1 RIR, third 2 RIR, fourth 1 RIR.

LYING BANDED LEG CURL
15 x heavy band (PR!), 1.5 min rest
12 x heavy band, 1.5 min rest
10 x heavy band, 3 min rest
Feels like I have to use double the concentric force for the heavy band - I actually failed on the first rep and had to start again!

DUMBBELL CALF RAISE
14 x 58kg (PR!), 30 sec rest
11 x 58kg, 30 sec rest
10 x 58kg, 2 min rest
Could have pushed the second set harder.

DUMBBELL CONCENTRATION CURLS
14 x 14.75kg, 1 min rest
11 x 14.75kg, 1 min rest
8 x 14.75kg, 1 min rest
6 x 14.75kg, 1 min rest
9 x 13kg
Tied last week's first set PR and added a set.

LATERAL RAISE
Did shoulder physio instead

[RapidFail]

I think I'm going to start doing some myo rep sets for some of my isolation exercises to save time and allow me to increase the volume for other exercises.

I haven't done myo reps before but have read/heard about them and understand the application. My plan is to do a first set to 0-1 RIR in the 12-20 rep range, then rest for 3-5 breaths and peform 4-5 more sets to failure, doing whatever reps I'm capable of (ideally 3-5 but I don't think that's too important).

Exercises I'll be doing myo reps for are:

Bicep curls
Hammer curls
Overhead extensions
Lateral raises once my shoulder is better

[Filmbuff81]

Nice job on all the PRs.

Myo reps are great for the isolation stuff to hammer in some volume quickly without much fatigue.

I’ve seen the RP guys recently do Myo rep match sets to really crank volume.

So they’ll do 10-20 reps and then each subsequent is Myo reps to match the reps of set 1.

Kinda like giant sets.

[RapidFail]

Sleep: ~ 5.5 hours

Upright rows weren't the best for my sore shoulder so I've switched them for banded face pulls, which I haven't done before. I loved them!
I woke up at 3am today and it took me three hours to get back to sleep, so I wasn't feeling the best coming into this workout.

Time taken: 58 minutes

Stretching and physio

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 52.5kg, 2.5 min rest
14 x 52.5kg, 2.5 min rest
10 x 52.5kg, 2.5 min rest
9 x 52.5kg, 2.5 min rest
8 x 52.5kg, 2.5 min rest
Matched last week's PR on the first set - I probably had one grindy rep in reserve but didn't try it. Nearly dropped the weight on myself when I racked it so I had to do an awkward half rep which definitely fatigued me for the following sets. Same weight next week.

BENT-OVER ROW
5 x 50kg
3 x 65kg, 2.5 min rest
12 x 65kg (PR!), 2.5 min rest
9 x 65kg, 2.5 min rest
8 x 65kg, 2.5 min rest

DUMBBELL OVERHEAD PRESS
Did shoulder physio instead

CLOSE GRIP BENCH PRESS
10 x 55kg, 2 min rest
8 x 55kg, 2 min rest
7 x 55kg, 2 min rest
First set was 0-1 RIR and matched my PR.

BANDED FACE PULLS
30 x light band, 1 min rest
26 x light band, 1 min rest
24 x light band
Pretty sure the medium band will be too hard, so I may just have to stand a bit further back from the rack to increase the tension. First set was probably at least 5 RIR.

[RapidFail]

Sleep: ~ 9 hours

Time taken: 64 minutes

Stretching and physio

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 90kg
1 x 107.5kg, 3 min rest
5 x 107.5kg (PR!), 3 min rest
6 x 95kg, 3 min rest
5 x 95kg, 3 min rest
Heaviest weight deadlifted to-date, hopefully I can get 6 reps next week.

BULGARIAN SPLIT SQUAT
5 x 10kg, 2 min rest
8 x 33.5kg (PR!), 2.5 min rest
5 x 33.5kg, 2.5 min rest
5 x 33.5kg, 2.5 min rest
Torture! I had to add an extra 30 seconds rest between sets as I wasn't properly recovered. Balance on my (stronger) right leg is noticeably worse. Up to 35kg next week.

DUMBBELL CALF RAISE
22 x 35.5kg, 30 sec rest
19 x 35.5kg, 30 sec rest
14 x 35.5kg, 30 sec rest

DUMBBELL TRICEP OVERHEAD EXTENSION
Myo rep set left arm
7.25kg x 17, 5, 4, 3, 3. 30 sec rest
Right arm
7.25kg x 19, 7, 5, 4, 4. 30 sec rest
Not surprising I managed more reps with my right arm, but I figure there's no point doing myo reps if you're not taking them close to failure.

AB WHEEL ROLLOUTS
5 reps
Amazingly my abs were still sore from when I did these 6 days ago, so I kept it to one easy set.

[RapidFail]

Sick again! My wife has Covid, I got tested and am waiting for the result. I plan on taking my deload a week early - I'm definitely not feeling up for this week's last workout and may just skip it.

Did a bit of stretching and shoulder physio and took the dog for a walk.

[Filmbuff81]

Sick again! My wife has Covid, I got tested and am waiting for the result. I plan on taking my deload a week early - I'm definitely not feeling up for this week's last workout and may just skip it.

Did a bit of stretching and shoulder physio and took the dog for a walk.

That sucks. This year seems like never ending sickness.

[paulinkansas]

[QUOTE=RapidFail;1664481183]Sick again.[/QUOTE

I play that Led Zeppelin song every time I workout, Sick Again.

[RapidFail]

Weekly average weight: 79.4kg (175.1lb)
Nutrition: eating intuitively
Sleep: ~ 8 hours

Turns out I don't have Covid, but I tested positive for Influenza A. Feeling a little better today so thought I'd start my deload week with an easy workout - that's the nice thing about training in my home gym, I don't need to worry about infecting others. My shoulder is getting better all the time, but I don't think I can risk overhead pressing yet.

Time taken: 33 minutes

Stretching and physio

BENCH PRESS
10 x 30kg
6 x 40kg
3 x 52.5kg, 2 min rest
10 x 52.5kg, 2 min rest
9 x 52.5kg, 2 min rest

DUMBBELL ROW
6 x 28kg, 2 min rest
6 x 28kg, 2 min rest
These were a bit too eaay, even for a deload workout. I'll use 29.25kg in the first week of the next meso and shoot for 10 repa.

DUMBBELL OVERHEAD PRESS
Did shoulder physio instead

BANDED FACE PULLS
25 x light band, 1 min rest
25 x light band, 1 min rest

CLOSE GRIP BENCH PRESS
8 x 50kg, 1.5 min rest
8 x 50kg
Way easier and further from failure than the regular bench.

[RapidFail]

Sleep: ~ 6 hours

Time taken: 36 minutes

Stretching and physio

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
2 x 65kg, 2.5 min rest
9 x 65kg, 2.5 min rest
7 x 65kg, 2.5 min rest

LYING BANDED LEG CURL
10 x heavy band, 1 min rest
9 x heavy band, 2 min rest

DUMBBELL CALF RAISE
15 x 43kg, 30 sec rest
13 x 43kg, 2 min rest

BARBELL CURL
Myo rep set
20kg x 19, 5, 5, 4, 4.

LATERAL RAISE
Did shoulder physio instead

[RapidFail]

Sleep: ~ 6.5 hours

Time taken: 30 minutes

Stretching and physio

WEIGHTED CHIN UP
9 x bodyweight (79.3kg), 2 min rest
7 x bodyweight, 2 min rest

OVERHEAD PRESS
Did shoulder physio instead.

CHEST SUPPORTED DUMBBELL ROW
10 x 19.25kg, 1.5 min rest
8 x 19.25kg, 1.5 min rest

INCLINE DUMBBELL BENCH PRESS
10 x 19.25kg, 1.5 min rest
8 x 19.25kg, 2 min rest

HAMMER CURL
Myo rep set
11.75kg x 15, 6, 4 , 3, 3.

[RapidFail]

Sleep: ~ 7.5 hours

Time taken: 44 minutes

Pretty sure this was my longest ever deload workout!

Stretching and physio

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 75kg
1 x 95 kg, 2.5 min rest
5 x 95kg, 2.5 min rest
4 x 95kg, 2.5 min rest

BULGARIAN SPLIT SQUAT
5 x 10kg, 2 min rest
5 x 31kg, 2 min rest
5 x 31kg, 2 min rest

DUMBBELL CALF RAISE
20 x 35.5kg, 30 sec rest
19 x 35.5kg, 30 sec rest

DUMBBELL TRICEP OVERHEAD EXTENSION
Myo rep set left arm
6.75kg x 19, 5, 4, 4, 3. 30 sec rest
Right arm
6.75kg x 20, 8, 7, 5, 4. 30 sec rest
I thought I had hit a PR then realised I'd loaded 6.75kg, not 7.25kg as intended.

AB WHEEL ROLLOUTS
skipped

[RapidFail]

So, mere minutes after my most recent workout I tested positive for Covid - it finally got me! I've just fimished a deload week and my symptoms are pretty mild, but I still think that taking it easy is probably the smartest thing to do. I'm planning on taking another deload week with four easy workouts and then return to hard training. The only difference is I will be resuming shoulder training, as it appears to be fully recovered.

This run of illness - twice in two weeks in late May and now twice in two weeks in mid July - has been very frustrating as it has fallen right in the middle of my lean bulk. I've only got another nine weeks, then I plan on eating at maintenance for two weeks before going on a summer cut for a maximum of ten weeks.