Rapid Fail's unhurried quest to collect the hyper trophies

[RapidFail]

Weekly average weight: 79.1kg (174.4lb)
Nutrition: eating intuitively
Sleep: ~ 7.5 hours

Time taken: 31 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 42.5kg
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 29.25kg, 1.5 min rest
6 x 29.25kg, 1.5 min rest

SEATED DUMBBELL OVERHEAD PRESS
8 x 13kg, 2 min rest
8 x 13kg, 1.5 min rest
First time doing this exercise. No back support, reckon I had about 3-4 RIR.

BANDED FACE PULLS
25 x light band, 1 min rest
25 x light band, 1 min rest
I might need to try the medium band, as I was nowhere near failure.

CLOSE GRIP BENCH PRESS
9 x 50kg, 1.5 min rest
8 x 50kg
Definitely feels stronger than regular bench - I may need to narrow my grip further.

[RapidFail]

Sleep: ~ 8 hours

Time taken: 35 minutes

Stretching

HIGH-BAR SQUAT
8 x 25kg
4 x 45kg
2 x 65kg, 2 min rest
9 x 65kg, 2.5 min rest
7 x 65kg, 2 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 20, 7, 5, 4, 4., 1.5 min rest
Up to 21kg next week.

LATERAL RAISE
12 x 8kg, 1 min rest
10 x 8kg
I seem to have lost a lot of strength with these which is not surprising.

[RapidFail]

Sleep: ~ 9 hours

Time taken: 32 minutes

Nice to be pressing again.

Stretching

WEIGHTED CHIN UP
9 x bodyweight (78.7kg), 2 min rest
7 x bodyweight, 2 min rest

OVERHEAD PRESS
8 x 20kg
4 x 25kg
2 x 30kg, 2 min rest
6 x 30kg, 2 min rest
5 x 30kg, 2 min rest

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

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

HAMMER CURL
Myo rep set
11.75kg x 16 (PR!), 5, 4 , 3, 1.

[RapidFail]

Something a bit different - I'm at home on Covid isolation and bored, so I thought I'd share my current nutrition plan. Technically I'm about two-thirds of the way into a long lean bulk, which started at the beginning of February and will go until late September. I've had the flu and Covid back-to-back, so I've been deloading the last two weeks and eating intuitively, but next week I'll get back to hard training and my bulking diet:

1st breakfast (4:45am - pre workout)
5g creatine monohydrate in one cup water
Black coffee (2 shots espresso topped up with water)
60g cereal (varies)
150mL whole milk
(Sometimes I'll have jam on toast instead of cereal)
330 calories, 10g protein, 5g fat

2nd breakfast (6:30am - post workout)
Smoothie containing:
30g whey protein isolate
50g quick oats
350mL whole milk
50g frozen fruit (varies)
20g honey
topped up with a little water
635 calories, 44g protein, 17g fat

Lunch (11am)
150g chicken breast cooked in 1 tsp oil
250g microwave rice
100g broccoli
Sauce (varies)
(Sometime I'll switch the chicken for tuna in olive oil and sometimes I'll have a lean beef stew with pasta instead)
745 calories, 52g protein, 20g fat

Afternoon Tea (1:30pm)
200g high protein greek yoghurt
30g dried fruit (usually sultanas, apricots or cranberries)
1 apple
2 hard boiled eggs
480 calories, 35g protein, 16g fat

Dinner (5:30-6:30pm)
Different every day, averages 800 calories, macros vary.

Other
250mL orange juice (sometimes a beer or wine instead)
250mL whole milk
Occasional diet soda
260 calories, 8g protein, 9g fat

So not including dinner, I'm getting 2450 calories, 149g of protein and 67g of fat, which at my current weight is over 0.8g/lb protein and almost 0.4g/lb fat. I eat dinner with my family and don't track that meal - I just eat to satiety, but based on when I used to track dinner I can estimate that it's mostly going to be between 650 and 1000 calories with an average of 800, which brings my daily total to an average of 3250 calories. Even if dinner is a low protein meal, I've already hit my protein minimum for the day in three separate feedings of over 30g. Usually dinner is the 4th and my daily protein intake is a little over 1g/lb.

[RapidFail]

Sleep: ~ 7.5 hours

Time taken: 37 minutes

Stretching

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
7.25kg x 15, 5, 4, 3, 2. 30 sec rest
Right arm
7.25kg x 20, 6, 5, 4, 3. 30 sec rest

AB WHEEL ROLLOUTS
5 reps

[RapidFail]

Weekly average weight: 79.0kg (174.2lb)
Nutrition: ~ 3300 daily calories
Sleep: ~ 6 hours

First hard workout for two weeks - it's good to be back! Back to my bulking diet too, so the scale should start ticking up again.

Time taken: 53 minutes

Stretching and physio

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 52.5kg, 2.5 min rest
15 x 52.5kg (PR!), 2.5 min rest
10 x 52.5kg, 2.5 min rest
9 x 52.5kg, 2.5 min rest
Up to 55kg next week. First set 0 RIR, second and third 1 RIR.

DUMBBELL ROW
5 x 23kg, 2 min rest
10 x 29.25kg, 2 min rest
9 x 29.25kg, 2 min rest
8 x 29.25kg, 2 min rest
Sets were all at least 2 RIR. Up to 30.5kg next week.

BANDED FACE PULLS
25 x medium band, 1 min rest
25 x medium band, 1 min rest
24 x medium band, 1 min rest
Switched bands, but didn't double the ends over, so tension increase was small.

SEATED DUMBBELL OVERHEAD PRESS
11 x 13kg (PR), 2 min rest
9 x 13kg, 2 min rest
8 x 13kg, 2 min rest

CLOSE GRIP BENCH PRESS
7 x 55kg, 2 min rest
8 x 50kg, 2 min rest
7 x 50kg, 2 min rest
Significant rep drop off, probably because last time I skipped the OHP. I'll back the weight off to 50kg for all sets next week and won't expect any PRs!

[RapidFail]

Sleep: ~ 6.5 hours

Three consecutive bad nights of sleep and waking with a headache meant I struggled to get out of bed for this workout. I actually feel significantly worse than when I had Covid.

Time taken: 47 minutes

Stretching

HIGH-BAR SQUAT
10 x 22.5kg
5 x 42.5kg
3 x 62.5kg, 2 5 min rest
12 x 62.5kg (PR), 2.5 min rest
10 x 62.5kg, 2.5 min rest
8 x 62.5kg, 2.5 min rest
Pretty sure this was a PR by default as I haven't done more than 10 weighted squats before. RIR was tricky to gauge, but felt like 1 RIR for each set - first set may have been more.

LYING BANDED LEG CURL
27 x heavy band (PR), 1.5 min rest
19 x heavy band, 1.5 min rest
13 x heavy band, 2 min rest
Smashed my PR by 12 reps, but I wasn't really controlling the eccentric part of the exercise - call it a brain fart.

DUMBBELL CALF RAISE
12 x 58kg, 30 sec rest
10 x 58kg, 30 sec rest
8 x 58kg, 2 min rest
Dropped a few reps compared to last meso.

BARELL CURL
Myo rep set
21kg x 16, 5, 5, 4, 3. 2 min rest

LATERAL RAISE
Myo rep set
8kg x 15, 6, 4, 4, 4.

Post workout - the caffeine from my coffee (black, 2 shots espresso) has kicked in and I feel great!

[RapidFail]

I planned on doing my second upper session today but am too sore from yesterday's workout. If my Lower sessions were purely lower body I'd probably be fine. Unfortunately this means I'll almost certainly have to deadlift on the day I play softball, which is less than ideal. I'm enjoying my current split, but it's annoying how doing one session a day late can muck up recovery for the whole week.

[RapidFail]

Sleep: ~ 6 hours

Quads are still very sore from two days ago, but my upper body is good to go.

Time taken: 55 minutes

Stretching and physio

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
8 x bodyweight (80.4kg) + 5kg, 2.5 min rest
5 x bodyweight + 5kg, 2.5 min rest
6 x bodyweight, 2.5 min rest
Dropped a rep compared the last time I did this exercise. Not surprising, I'm a bit de-trained. First two sets were 0 RIR, third set was 1 RIR.

OVERHEAD PRESS
8 x 20kg
4 x 25kg
2 x 30kg, 2.5 min rest
10 x 30kg, 2.5 min rest
9 x 30kg, 2.5 min rest
7 x 30kg, 2.5 min rest
First set was 2 RIR and felt way stronger than I was expecting. I'm not planning on taking these to failure any time soon seeing as I've only just recovered from a shoulder injury. Second and third sets were 1 RIR. Up to 31kg next week.

CHEST SUPPORTED DUMBBELL ROW
14 x 19.25kg, 2 min rest
11 x 19.25kg, 2 min rest
10 x 19.25kg, 2 min rest
Definitely had 1-2 RIR for each set, but decided to stick with this weight for another week.

INCLINE DUMBBELL BENCH PRESS
12 x 19.25kg, 2 min rest
10 x 19.25kg, 2 min rest
8 x 19.25kg, 2 min rest
1 RIR for all sets. Noticed that I am really bouncing out of the bottom position on the first set - did better on the next two.

HAMMER CURL
Myo rep set
11.75kg x 17, 5, 4, 4, 3.

[RapidFail]

Sleep: ~ 8.5 hours

Time taken: 54 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, 3 min rest
4 x 107.5kg, 3 min rest
5 x 95kg, 3 min rest
First set tied my PR, tried for a 6th rep, but couldn't get it off the floor. Second set was 1 RIR, third 2 RIR.

BULGARIAN SPLIT SQUAT
5 x 10kg, 2 min rest
5 x 35kg (PR!), 2 min rest
5 x 35kg, 2 min rest
3 x 35kg, 3 min rest
Heaviest weight to-date, first set 1-2 RIR, second 0-1 RIR, failed on the third. Same weight next week.

DUMBBELL CALF RAISE
20 x 35.5kg, 30 sec rest
17 x 35.5kg, 30 sec rest
12 x 35.5kg, 1 min rest
6 reps down (across three sets) on the end of last meso.

DUMBBELL TRICEP OVERHEAD EXTENSION
Myo rep set left arm
7.25kg x 18, 6, 4, 4, 2. 30 sec rest
Right arm
7.25kg x 20, 7, 6, 5, 4. 30 sec rest

AB WHEEL ROLLOUT
10 reps
Maybe 1 RIR.

[RapidFail]

Weekly average weight: 80.2kg (176.8lb)
Nutrition: ~ 3300 daily calories
Sleep: ~ 7 hours

Big jump in weight last week. I'm keeping calories at 3300 this week and if I get a similar gain I'll have to dial them back down. My upper abs are still faintly visible when flexed.

Time taken: 63 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 55kg, 2.5 min rest
12 x 55kg (PR!), 2.5 min rest
9 x 55kg, 2.5 min rest
7 x 55kg, 2.5 min rest
6 x 55kg, 2.5 min rest
Sets were all 0-1 RIR.

DUMBBELL ROW
5 x 23kg, 2 min rest
10 x 30.5kg (PR), 2 min rest
9 x 30.5kg, 2 min rest
8 x 30.5kg, 2 min rest
8 x 30.5kg, 2 min rest
First two sets 1-2 RIR, third 3 RIR, fourth 2 RIR. First set probably a PR because I don't think I've done a dumbbell row with this much weight before. Up to 31.75kg next week.

BANDED FACE PULLS
26 x medium band, 1 min rest
25 x medium band, 1 min rest
24 x medium band, 1 min rest

SEATED DUMBBELL OVERHEAD PRESS
12 x 13kg (PR!), 2 min rest
9 x 13kg, 2 min rest
8 x 13kg, 2 min rest
First set 0 RIR, second and third 1 RIR.

CLOSE GRIP BENCH PRESS
12 x 50kg, 2 min rest
8 x 50kg, 2 min rest
7 x 50kg, 2 min rest
Sets 1 and 2 were 0 RIR, last set 1 RIR. I might switch these for skullcrushers next week - I love the exercise, but I'm pretty fatigued by the time I'm doing them and I think my front delts may be the limiting factor.

[RapidFail]

Sleep: ~ 7 hours

Added a set to three exercises, but it only added a minute to the workout. I'm really enjoying the myo rep sets, in a sadistic kind of way.

Time taken: 48 minutes

Stretching

HIGH-BAR SQUAT
10 x 22.5kg
5 x 42.5kg
3 x 62.5kg, 2 5 min rest
13 x 62.5kg (PR!), 2.5 min rest
10 x 62.5kg, 2.5 min rest
8 x 62.5kg, 2.5 min rest
Breathing so heavy after these! I had to take a breath or two between the last few reps so that I wasn't being limited by my breathing. Failure is hard to gauge because cardio is a limiting factor, but I'd say I was 0-1 RIR for all sets, though I could certainly have performed more had I taken 3+ deep breaths.

LYING BANDED LEG CURL
23 x heavy band, 1.5 min rest
19 x heavy band, 1.5 min rest
16 x heavy band, 2 min rest
Made an effort to slow down and control the eccentric.

DUMBBELL CALF RAISE
15 x 58kg (PR!), 30 sec rest
10 x 58kg, 30 sec rest
8 x 58kg, 30 sec rest
7 x 58kg, 2 min rest
Hit the top of the rep range, but I don't want to add weight yet - I'll try to add reps across the later sets first.

BARELL CURL
Myo rep set
21kg x 17, 6, 5, 4, 4, 3. 2 min rest

LATERAL RAISE
Myo rep set
8kg x 17, 7, 5, 4, 4, 4.
I feel these a lot in my forearms - I can't help but think it would hit my side delts better if I went a bit lighter and stricter on form.

[RapidFail]

Sleep: ~ 6 hours

Time taken: 58 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
9 x bodyweight (80.3kg) + 5kg, 2.5 min rest
6 x bodyweight + 5kg, 2.5 min rest
7 x bodyweight, 2.5 min rest
Added a rep to every set, each of which were taken to 0 RIR. Same weight next week and I'll try for 10 reps.

OVERHEAD PRESS
8 x 21kg
4 x 26kg
2 x 31kg, 2.5 min rest
10 x 31kg, 2.5 min rest
8 x 31kg, 2.5 min rest
7 x 31kg, 2.5 min rest
First set 1 RIR, second 1 RIR, third 0-1 RIR. Up to 32.5kg next week.

CHEST SUPPORTED DUMBBELL ROW
15 x 19.25kg, 2 min rest
12 x 19.25kg, 2 min rest
11 x 19.25kg, 2 min rest
I think I had about 3 RIR on the first set, 0-1 RIR on the second and third. Up to 20.5kg dumbbells next week.

INCLINE DUMBBELL BENCH PRESS
11 x 19.25kg, 2 min rest
9 x 19.25kg, 2 min rest
7 x 19.25kg, 3 min rest (had to be a parent!)
Each set was 1 RIR. Dropped a rep per set compared last week, but my form was better - not bouncing out of the bottom. Same weight next week.

HAMMER CURL
Myo rep set
11.75kg x 17, 6, 4, 4, 4, 3.
First set tied my PR.

[RapidFail]

Sleep: ~ 7.5 hours

Time taken: 57 minutes

Stretching

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 90kg
1 x 107.5kg, 3 min rest
6 x 107.5kg (PR!), 3 min rest
4 x 107.5kg, 3 min rest
5 x 95kg, 3 min rest
First set 0 RIR, second 1 RIR, third 1-2 RIR. Got the PR but didn't feel great doing it - I think I need to increase my peak squat strength if my deadlift is going to increase much past this point. Up to 110kg next week.

BULGARIAN SPLIT SQUAT
5 x 10kg, 2 min rest
5 x 35kg, 2 min rest
5 x 35kg, 2 min rest
5 x 35kg, 3 min rest
First set 2-3 RIR, second 1-2, third 0-1. Same weight next week.

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

DUMBBELL TRICEP OVERHEAD EXTENSION
Myo rep set left arm
7.25kg x 18, 5, 4, 3, 3, 2. 30 sec rest
Right arm
7.25kg x 22, 6, 5, 4, 4, 3. 30 sec rest

AB WHEEL ROLLOUT
11 reps
Might add a set next week depending on how long the soreness lasts.

[RapidFail]

Weekly average weight: 80.5kg (177.5lb)
Nutrition: ~ 3300 daily calories
Sleep: ~ 7.5 hours

Keeping calories at 3300 for now.

Time taken: 68 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 55kg, 2.5 min rest
13 x 55kg (PR!), 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
7 x 55kg, 2 min rest
Added another set after recovering easily from four sets last week. First set 1 RIR, the rest 0-1. Nice chest pump after the third set.

DUMBBELL ROW
5 x 23kg, 2 min rest
10 x 31.75kg (PR!), 2 min rest
9 x 31.75kg, 2 min rest
9 x 31.75kg, 2 min rest
8 x 31.75kg, 2 min rest
I need to do more reps for the warm-up - the 5 x 23 felt like nothing. Sets were in the 1-2 RIR range. Up to 33kg next week.

BANDED FACE PULLS
26 x medium band, 1 min rest
25 x medium band, 1 min rest
24 x medium band, 1 min rest
23 x medium band, 1 min rest
Added a set.

SEATED DUMBBELL OVERHEAD PRESS
12 x 13kg, 2 min rest
9 x 13kg, 2 min rest
8 x 13kg, 2 min rest
Tied last week's performance - I might try doing these before face pulls next week and see if I can add a rep or two.

SKULLCRUSHERS
Myo reps
20kg x 16, 7, 5, 5, 4.

[RapidFail]

Sleep: ~ 7 hours

Pleasantly sore triceps and unpleasantly sore between the shoulder blades from yesterday's workout. Chest feels like it has worked, but still wouldn't call it sore.

Time taken: 57 minutes

Stretching

HIGH-BAR SQUAT
10 x 22.5kg
5 x 42.5kg
3 x 62.5kg, 2 5 min rest
14 x 62.5kg (PR!), 2.5 min rest
10 x 62.5kg, 2.5 min rest
8 x 62.5kg, 2.5 min rest
7 x 62.5kg, 2.5 min rest
Added a rep to the first set, which was 0-1 RIR. Subsequent sets 1 RIR, but somewhat limited by cardio.

LYING BANDED LEG CURL
24 x heavy band, 1.5 min rest
20 x heavy band, 1.5 min rest
17 x heavy band, 1.5 min rest
16 x heavy band, 3 min rest

DUMBBELL CALF RAISE
15 x 58kg, 30 sec rest
14 x 43kg, 30 sec rest
13 x 43kg, 30 sec rest
10 x 43kg, 2 min rest

BARELL CURL
Myo rep set
21kg x 20 (PR!), 8, 6, 5, 5, 4, 4. 2 min rest
Up to 22.5kg next week.

LATERAL RAISE
Myo rep set
8kg x 15, 6, 4, 4, 3, 3.
Several reps down on last week, probably because I was so fries from the curls. I might switch up the order so I'm fresher for these next time.

[RapidFail]

Sleep: ~ 8.5 hours

My triceps are still sore from the myo rep skullcrushers three days ago!

Time taken: 62 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
10 x bodyweight (80.0kg) + 5kg, 2.5 min rest
6 x bodyweight + 5kg, 2.5 min rest
7 x bodyweight, 2.5 min rest
Every set was a legit 0 RIR - pretty pleased with myself and up to 7.5kg of added weight next week. Wonder why my reps drop off more with chin ups and pull ups than other exercises?

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 32.5kg, 2.5 min rest
9 x 32.5kg, 2.5 min rest
7 x 32.5kg, 2.5 min rest
5 x 32.5kg, 2.5 min rest
First set 0-1 RIR, second 0 RIR, third 0-1 RIR.

CHEST SUPPORTED DUMBBELL ROW
15 x 20.5kg, 2 min rest
12 x 20.5kg, 2 min rest
10 x 20.5kg, 2 min rest
9 x 20.5kg, 2 min rest
Added a set. Sets all 1 RIR, except the 4th which was 0-1. Up to 21.75kg dumbbells next week.

INCLINE DUMBBELL BENCH PRESS
12 x 19.25kg, 2 min rest
9 x 19.25kg, 2 min rest
7 x 19.25kg, 2 min rest
Sets all 0-1 RIR. Added a rep to the first set, same weight next week.

HAMMER CURL
Myo rep set
11.75kg x 17, 7, 4, 4, 3, 3.
Matched last week's performance.

[RapidFail]

Sleep: ~ 7 hours

Time taken: 61 minutes

Stretching

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 90kg
1 x 110kg, 3 min rest
3 x 110kg (PR), 3 min rest
5 x 97.5kg, 3 min rest
4 x 97.5kg, 3 min rest
I may need to add another warm-up set because I actually failed my first attempt at a single at 110kg. Failed a rep at the end of the first set (bar wouldn't leave the ground), second set 0-1 RIR, third 1 RIR. 3 reps was a PR as it's my first time deadlifting this weight, but it's also 3 reps down on my performance with 107.5kg a week ago - not sure why. I'll have another crack at 110kg next week, then it's time for a deload and I'll probably swap Deadlifts out for RDLs and focus on bringing up my squat, as leg drive is probably my limiting factor.

BULGARIAN SPLIT SQUAT
5 x 10kg, 2 min rest
5 x 35kg, 2 min rest
5 x 31kg, 2 min rest
5 x 31kg, 3 min rest
What was 2-3 RIR last week was 0 RIR this week, so I had to decrease the weight. Not sure why I'm not as strong today.

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

DUMBBELL TRICEP OVERHEAD EXTENSION
Myo rep set left arm
7.25kg x 17, 4, 3, 3, 3, 2. 30 sec rest
Right arm
7.25kg x 23, 6, 5, 4, 4, 3. 30 sec rest

AB WHEEL ROLLOUT
12 reps, 1 min rest
5 reps
Last set well short of failure, but quite painful so I didn't push it.

[RapidFail]

We had our last softball game of the season today and lost in the first round of the finals. I had a mixed game that included a good catch after a 25-metre run and a dive, a dropped catch that was straight to me and I scored three runs. I also hurt my left pinkie (dropping the sitter) which is a bit purple and swollen now - hopefully it won't interfere with lifting too much.

Down 0.3kg in average weight, so I'm bumping calories up to 3500 a day.

[RapidFail]

Weekly average weight: 80.2kg (176.8lb)
Nutrition: ~ 3500 daily calories
Sleep: ~ 6.5 hours

Time taken: 68 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 55kg, 2.5 min rest
13 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 min rest
Tied last week's first set PR - all sets in the 0-1 RIR range.

DUMBBELL ROW
10 x 23kg, 2 min rest
8 x 33kg (PR!), 2 min rest
7 x 33kg, 2 min rest
7 x 33kg, 2 min rest
7 x 33kg, 2 min rest
7 x 33kg, 2 min rest
Heaviest weight I've used for the dumbbell row to-date. First three sets were 1 RIR, fourth and fifth 0-1. Probably could have done more reps on the first set I've I'd done a second, heavier warm up set.

SEATED DUMBBELL OVERHEAD PRESS
12 x 13kg, 2 min rest
10 x 13kg, 2 min rest
8 x 13kg, 2 min rest
7 x 13kg, 2 min rest
Same comment - a warm up set probably wouldn't hurt.

BANDED FACE PULLS
25 x medium band, 1 min rest
25 x medium band, 1 min rest
24 x medium band, 1 min rest
Went back to three sets after getting unreasonably sore last week.

SKULLCRUSHERS
Myo reps
20kg x 17, 8, 6, 5, 5, 4.

[RapidFail]

Sleep: ~ 7.5 hours

Motivation to train is dipping a little, a deload next week should fix that.

Time taken: 62 minutes

Stretching

HIGH-BAR SQUAT
10 x 22.5kg
5 x 42.5kg
3 x 62.5kg, 2 5 min rest
14 x 62.5kg, 2.5 min rest
9 x 62.5kg, 2.5 min rest
8 x 62.5kg, 2.5 min rest
7 x 62.5kg, 2.5 min rest
6 x 62.5kg, 2 min rest
Added a set. I'll be moving back to heavier squats next meso.

LYING BANDED LEG CURL
25 x heavy band, 1.5 min rest
20 x heavy band, 1.5 min rest
18 x heavy band, 1.5 min rest
16 x heavy band, 3 min rest

DUMBBELL CALF RAISE
20 x 43kg, 30 sec rest
17 x 43kg, 30 sec rest
15 x 43kg, 30 sec rest
12 x 43kg, 2 min rest

LATERAL RAISE
Myo rep set
8kg x 17, 6, 5, 4, 4, 4, 3. 2 min rest

BARELL CURL
Myo rep sets
22.5kg x 15, 5, 4, 3. 30 sec rest
20kg x 5, 3, 3.

[RapidFail]

Sleep: ~ 6.5 hours

Time taken: 66 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
6 x bodyweight (80.9kg) + 7.5kg, 2.5 min rest
4 x bodyweight + 7.5kg, 2.5 min rest
8 x bodyweight, 2.5 min rest
6 x bodyweight, 2.5 min rest
Added 2.5kg and dropped 4 reps compared to last week - fatigue may be catching up with me. First two sets 0-1 RIR, last two 1 RIR.

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 32.5kg, 2.5 min rest
9 x 32.5kg, 2.5 min rest
6 x 32.5kg, 2.5 min rest
6 x 32.5kg, 2.5 min rest
5 x 32.5kg, 2 min rest
Matched last week's first set performance (at 0 RIR).

CHEST SUPPORTED DUMBBELL ROW
13 x 21.75kg, 2 min rest
10 x 21.75kg, 2 min rest
9 x 21.75kg, 2 min rest
9 x 21.75kg, 2 min rest

INCLINE DUMBBELL BENCH PRESS
13 x 19.25kg, 2 min rest
10 x 19.25kg, 2 min rest
8 x 19.25kg, 2 min rest
8 x 19.25kg, 2 min rest
Added a rep to the first set and still had 1-2 RIR. First exercise today that my performance actually increased compared to last week.

HAMMER CURL
Myo rep set
11.75kg x 18 (PR!), 6, 4, 4, 4, 3, 3.

[RapidFail]

Sleep: ~ 8 hours

Deloading next week and I'm very much ready for it - my strength seems to have dropped and fatigue is on the rise, although sub-par sleep may be as much to blame as fatigue from training. The 4:1 hard training to deload ratio seems to be right for me, although I could probably go at least another week if I didn't add sets.

Time taken: 62 minutes

Stretching

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 90kg
1 x 100kg
0 x 110kg (failed rep), 3 min rest
2 x 110kg, 3 min rest
5 x 97.5kg, 3 min rest
4 x 97.5kg, 3 min rest
Failed an attempt at a third rep on the first set - getting the weight maybe 10cm off the ground. Taking a break from deadlifting for a while now and switching back to the RDL in the next mesocycle.

BULGARIAN SPLIT SQUAT
5 x 10kg, 2 min rest
5 x 35kg, 2 min rest
5 x 31kg, 2 min rest
5 x 31kg, 2 min rest
5 x 31kg, 2 min rest
Added a set. First set 0-1 RIR, subsequent sets ranged from 1-4ish RIR.

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

DUMBBELL TRICEP OVERHEAD EXTENSION
Myo rep set left arm
7.25kg x 18, 4, 3, 3, 3, 2. 30 sec rest
Right arm
7.25kg x 23, 7, 5, 4, 4, 3. 30 sec rest

AB WHEEL ROLLOUT
12 reps, 1 min rest
8 reps

[RapidFail]

Weekly average weight: 80.8kg (178.2lb)
Nutrition: ~ 3200 daily calories (~ maintenance)
Sleep: ~ 7 hours

Back down to maintenance calories for the deload week.

Time taken: 33 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 55kg, 2 min rest
8 x 55kg, 2 min rest
8 x 55kg, 2 min rest

DUMBBELL ROW
10 x 23kg, 1.5 min rest
5 x 33kg, 1.5 min rest
5 x 33kg, 1.5 min rest

SEATED DUMBBELL OVERHEAD PRESS
7 x 13kg, 2 min rest
7 x 13kg, 2 min rest

BANDED FACE PULLS
20 x medium band, 1 min rest
20 x medium band, 1 min rest

SKULLCRUSHERS
Myo reps
20kg x 18, 8, 5, 5.
The only exercise taken to failure - the rest of the workout was around 5 RIR.

[RapidFail]

Sleep: ~ 7 hours

Time taken: 33 minutes

Stretching

HIGH-BAR SQUAT
10 x 22.5kg
5 x 42.5kg
3 x 62.5kg, 2 min rest
8 x 62.5kg, 2 min rest
7 x 62.5kg, 2 min rest

LYING BANDED LEG CURL
20 x heavy band, 1 min rest
20 x heavy band, 1 min rest

DUMBBELL CALF RAISE
18 x 43kg, 30 sec rest
15 x 43kg, 30 sec rest

LATERAL RAISE
Myo rep set
8kg x 18, 5, 4, 4. 2 min rest

BARELL CURL
Myo rep sets
22.5kg x 15, 5, 4, 3.

[RapidFail]

Sleep: ~ 7 hours

Time taken: 31 minutes

Stretching

CHIN UP
9 x bodyweight (80.8kg), 2 min rest
7 x bodyweight, 2 min rest

OVERHEAD PRESS
8 x 20kg
4 x 25kg
2 x 30kg, 2 min rest
7 x 30kg, 2 min rest
6 x 30kg, 2 min rest

CHEST SUPPORTED DUMBBELL ROW
10 x 19.25kg, 2 min rest
10 x 19.25kg, 2 min rest

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

HAMMER CURL
Myo rep set
11.75kg x 18, 6, 4, 4.

[RapidFail]

Sleep: ~ 8 hours

Switched the RDL and front squat back in - the former is an exercise I love, the latter one I dread.

Time taken: 34 minutes

Stretching

ROMANIAN DEADLIFT
10 x 20kg
5 x 40kg
2 x 60kg, 2 min rest
6 x 60kg, 2 min rest
5 x 60kg, 2 min rest

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 50kg, 2 min rest
5 x 50kg, 2 min rest
5 x 50kg, 2 min rest

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

DUMBBELL TRICEP OVERHEAD EXTENSION
Myo rep set left arm
7.25kg x 15, 4, 2.. 30 sec rest
Right arm
7.25kg x 17, 5, 3. 30 sec rest
Every set taken to failure - dropped reps compared to last week, not sure why.

AB WHEEL ROLLOUT
12 reps

[RapidFail]

Weekly average weight: 81.1kg (178.8lb)
Nutrition: ~ 3500 daily calories
Sleep: ~ 5.5 hours

Time taken: 56 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 57.5kg, 2.5 min rest
11 x 57.5kg (PR!), 2.5 min rest
8 x 57.5kg, 2.5 min rest
7 x 57.5kg, 2.5 min rest
All sets 0-1 RIR. Up to 60kg next week.

DUMBBELL ROW
10 x 23kg
5 x 33kg, 2 min rest
9 x 33kg (PR!), 2 min rest
8 x 33kg, 2 min rest
8 x 33kg, 2 min rest
Sets were 0-1 RIR on the left side, at least 2 RIR on the right. I should probably start using my Versa Gripps for these, as grip is becoming challenging.

SEATED DUMBBELL OVERHEAD PRESS
12 x 13kg, 2 min rest
9 x 13kg, 2 min rest
7 x 13kg, 2 min rest
Sets all 0-1 RIR. Dropped a couple of reps compared to my performance at the end of the last meso.

BANDED FACE PULLS
28 x medium band, 1 min rest
25 x medium band, 1 min rest
22 x medium band, 1 min rest

SKULLCRUSHERS
Myo reps
20kg x 20, 7, 6, 5, 4, 4.
Up to 21kg next week. First set tied my PR.

[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
8 x 72.5kg, 3 min rest
6 x 72.5kg, 3 min rest
5 x 72.5kg, 2 min rest
A couple of reps shy of my PR, but I expect it will take some time to get used to squatting with heavy (for me) weight again. Same weight next week.

LYING BANDED LEG CURL
26 x heavy band, 1 min rest
20 x heavy band, 1 min rest
19 x heavy band, 2 min rest

DUMBBELL CALF RAISE
20 x 43kg, 30 sec rest
14 x 43kg, 30 sec rest
12 x 43kg, 30 sec rest

LATERAL RAISE
Myo rep set
8kg x 18, 7, 5, 4, 4, 4, 3. 2 min rest

BARELL CURL
Myo rep sets
22.5kg x 15, 5, 4, 3. 30 sec rest
20kg x 6, 4, 3.

[RapidFail]

Sleep: ~ 5.5 hours

Time taken: 55 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
7 x bodyweight (80.5kg) + 7.5kg, 2.5 min rest
5 x bodyweight + 7.5kg, 2.5 min rest
7 x bodyweight, 2.5 min rest
All sets taken to 0 RIR.

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 32.5kg, 2.5 min rest
9 x 32.5kg, 2.5 min rest
6 x 32.5kg, 2.5 min rest
5 x 32.5kg, 2.5 min rest
Matched performance from the end of the last meso at 0 RIR for the first set, 0-1 for the last two. Hopefully I can get 10 reps next week. I think the double with the working weight for my last warm up set was too fatiguing - might make it a single next time.

CHEST SUPPORTED DUMBBELL ROW
14 x 21.75kg, 2 min rest
12 x 21.75kg, 2 min rest
10 x 21.75kg, 2 min rest

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

HAMMER CURL
Myo rep set
11.75kg x 19 (PR!), 6, 5, 4, 3, 3.