Rapid Fail's unhurried quest to collect the hyper trophies

[RapidFail]

Today was supposed to be my second day of Smolov Jr, but unfortunately I'm too sore (particularly my left inner quad) to squat - one warm up set was enough to figure that out. It probably doesn't help that my squatting volume has been lower lately - I should have known that going from three sets to six would make me sore, even though I wasn't going as close to failure.

Time taken: 39 minutes

Stretching

HIGH BAR SQUAT
10 x 20kg (ouch!), 5 min rest

CHIN UPS
5 x bodyweight (77.8kg)
10 x bodyweight, 2.5 min rest
7 x bodyweight, 2.5 min rest
5 x bodyweight, 2.5 min rest

LATERAL RAISE
Myo reps:
7.25kg x 18, 8, 5, 4, 4, 4, 3, 2 min rest

FACE PULLS
26 x medium band, 1 min rest
24 x medium band, 1 min rest
22 x medium band

[RapidFail]

Doing the squats from Day 2 that I skipped, plus some upper body work.

Time taken: 68 minutes

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 67.5kg, 3 min rest
5 x 67.5kg, 3 min rest
5 x 67.5kg, 3 min rest
5 x 67.5kg, 3 min rest
5 x 67.5kg, 3 min rest
5 x 67.5kg, 3 min rest
5 x 67.5kg, 3 min rest
5 x 67.5kg, 3 min rest
These felt more difficult and closer to failure than the sets of six on Monday. Last three sets were challenging and required longer pauses between reps to complete.

DUMBBELL ROW
10 x 23kg, 2 min rest
10 x 33kg, 2 min rest
10 x 33kg, 2 min rest
8 x 33kg, 2 min rest

DUMBBELL INCLINE BENCH
10 x 13kg
5 x 18kg, 2 min rest
8 x 18kg, 2 min rest
7 x 18kg, 2 min rest
6 x 18kg, 2 min rest

BARBELL CURLS
Myo reps:
22.5kg x 12, 5, 4, 2

[RapidFail]

I was in two minds about whether to go ahead with today's squats, but decided to go for it. Hopefully the Xmas day DOMS will be bearable! I'll be missing the 10 sets of 3 for this week.

Time taken: 61 minutes

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 72.5kg, 3 min rest
4 x 72.5kg, 3 min rest
4 x 72.5kg, 3 min rest
4 x 72.5kg, 3 min rest
4 x 72.5kg, 3 min rest
4 x 72.5kg, 3 min rest
4 x 72.5kg, 3 min rest
4 x 72.5kg, 3 min rest
4 x 72.5kg, 3 min rest
I've done 10 reps with this weight before, but I definitely had less than six reps in reserve on the first set - probably because I'm not recovered from yesterday's squats.

PUSH UPS
14 x bodyweight
9 x bodyweight
8 x bodyweight
Pushing strength still way down - I can usually do 25+ push ups.

SKULLCRUSHERS
Myo reps:
20kg x 10, 6, 4, 4, 4, 3
These are also way down.

LATERAL RAISE
Myo reps:
7.25kg x 17, 6, 5, 4, 3

[RapidFail]

Still a little sore, but not too bad. Week 2 I'm supposed to repeat my sets from Week 1 but add 5kg to the bar. I seem to be mostly conditioned to high volume squatting now, so I shouldn't see a repeat of the uber soreness I experienced a week ago. My weight is up, as expected at this time of year - I was 79.0kg (174.2lb) this morning. I think I'm going to want to cut for a few more weeks before embarking on another lean bulk - I've still got a bit more abdominal fat than I'm comfortable with (at the start of a bulk).

Time taken: 61 mins

HiGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 67.5kg, 3 min rest
6 x 67.5kg, 3 min rest
6 x 67.5kg, 3 min rest
6 x 67.5kg, 3 min rest
6 x 67.5kg, 3 min rest
6 x 67.5kg, 3 min rest
6 x 67.5kg, 3 min rest
Felt like I had more than 5 RIR for the first set. Down to around 1 RIR by the last couple of sets.

BENCH PRESS
10 x 30kg
5 x 40kg
3 x 50kg, 2.5 min rest
6 x 50kg, 2.5 min rest
5 x 50kg, 2.5 min rest
9 x 45kg, 2.5 min rest
Strength is still way down but appears to be improving - added a rep to the first set and was probably a little further from failure (1 RIR), then added four reps to the final set.

DUMBBELL OVERHEAD TRICEPS EXTENTION
Myo reps:
6kg x 19, 7, 6, 5, 5, 4, 3. 2 min rest
First set felt very light and I probably could have done more reps, it was burning. Probably back to 6.75kg next time.

HAMMER CURLS
Myo reps:
13kg x 14, 5, 4, 3.
Might be worth going down to 12.25kg so I can get more volume.

[RapidFail]

Came into this workout feeling a little under-rested. A couple of alcohol free days would probably help. I haven't been drinking heavily, but I've been having 1-3 drinks every day for over a week now, which is pretty normal for this time of year.

Time taken: 63 minutes

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
Every working set felt challenging, first was maybe 4 RIR, last couple 0 RIR with some longer pauses between reps so I could finish.

CHIN UPS
5 x bodyweight (78.1kg)
10 x bodyweight, 2.5 min rest
6 x bodyweight, 2.5 min rest
5 x bodyweight, 2.5 min rest

LATERAL RAISE
Myo reps:
7.25kg x 19, 7, 5, 5, 4, 4, 4, 3. 2 min rest

FACE PULLS
26 x medium band, 1 min rest
24 x medium band, 1 min rest
20 x medium band

[RapidFail]

Better sleep the last couple of nights and less booze (nothing on Wednesday, one beer on Thursday) so I hit this workout feeling more refreshed but still a bit sore.

Time taken: 75 minutes

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 77.5kg, 3 min rest
4 x 77.5kg, 3 min rest
4 x 77.5kg, 3 min rest
4 x 77.5kg, 3 min rest
4 x 77.5kg, 3 min rest
4 x 77.5kg, 3 min rest
4 x 77.5kg, 3 min rest
3 x 77.5kg, 3 min rest
4 x 70kg, 3 min rest
I've been doing 80kg for 5 reps for a while, but that was only ever for one set before backing down to 70kg. Fourth set was a 0 RIR grinder - I considered lowering the weight but opted to soldier on and the 5th was actually easier (probably 1 RIR). Third set of the 7th set was a grinder and I didn't want to risk failing a rep. Backed off to 70kg for the final set.

DUMBBELL ROW
10 x 23kg, 2 min rest
10 x 33kg, 2 min rest
10 x 33kg, 2 min rest
9 x 33kg, 2 min rest
Added a rep to the last set.

DUMBBELL INCLINE BENCH
10 x 13kg
5 x 18kg, 2 min rest
9 x 18kg, 2 min rest
8 x 18kg, 2 min rest
7 x 18kg, 2 min rest
Added a rep to each set.

BARBELL CURLS
Myo reps:
22.5kg x 14, 5, 4, 4, 3.

[RapidFail]

Time taken: 70 minutes

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 80kg, 3 min rest
3 x 80kg, 3 min rest
3 x 80kg, 3 min rest
3 x 80kg, 3 min rest
3 x 80kg, 3 min rest
3 x 80kg, 3 min rest
3 x 80kg, 3 min rest
3 x 80kg, 3 min rest
2 x 80kg, 3 min rest
3 x 72.5kg, 3 min rest
3 x 72.5kg, 3 min rest
First set felt damn hard, which didn't bode well for the rest. Finally on the eighth set I stopped after the second rep was a real grinder and backed the weight off to 72.5kg for the last two sets.

PUSH UPS
15 x bodyweight, 2 min rest
11 x bodyweight, 2 min rest
8 x bodyweight, 3 min rest
Added three reps.

SKULLCRUSHERS
Myo reps:
20kg x 11, 5, 5, 4, 4, 3, 2 min rest
Added a rep to last week's performance.

LATERAL RAISE
Myo reps:
7.25kg x 18, 5, 5, 4, 3
Matchedlast week's performance.

[RapidFail]

I've decided to add 2.5kg to my squats this week after failing on the 8x4 and 10x3 days last week (the original plan was to add 5kg).

Time taken: 62 mins

HiGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 70kg, 3 min rest
6 x 70kg, 3 min rest
6 x 70kg, 3 min rest
6 x 70kg, 3 min rest
6 x 70kg, 3 min rest
6 x 70kg, 3 min rest
6 x 70kg, 3 min rest
Had at least 2 RIR on the final set. I definitely could have handled 72.5kg, but I know I'm going to struggle with the heavier, low rep stuff later in the week, so having an easier session was probably a good thing.

BENCH PRESS
10 x 30kg
5 x 40kg
3 x 50kg, 2.5 min rest
8 x 50kg, 2.5 min rest
6 x 50kg, 2.5 min rest
9 x 45kg, 2.5 min rest
Added two reps to the first set and still had a rep in reserve - good to know my pressing strength is improving.

DUMBBELL OVERHEAD TRICEPS EXTENTION
Myo reps:
6.75kg x 13, 4, 4, 4, 3. 2 min rest

HAMMER CURLS
Myo reps:
12.25kg x 17, 5, 4, 3, 3.

[RapidFail]

Had a couple of cocktails last night with the missus and woke up regretting it - headache and not enough sleep. Looking forward to Smolov being over - it's definitely less enjoyable that my normal training.

Time taken: 60 minutes

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 75kg, 3 min rest
5 x 75kg, 3 min rest
5 x 75kg, 3 min rest
5 x 75kg, 3 min rest
5 x 75kg, 3 min rest
5 x 75kg, 3 min rest
5 x 75kg, 3 min rest
5 x 75kg, 3 min rest
Much harder than the sets of 6 with 70kg.

CHIN UPS
10 x bodyweight (80.0kg), 2.5 min rest
6 x bodyweight, 2.5 min rest
5 x bodyweight, 2.5 min rest
Oddly high weigh-in that's over a kilo over my last weekly average - I think it's mostly water weight. Ditched the warm-up set and managed an extra rep on the first set. Hamstring cramp during the second set of I'd have gotten another rep.

OVERHEAD PRESS
5 x 20kg, 2.5 min rest
13 x 20kg
First time doing the OHP for months, so I kept it light and at least 2 RIR.

FACE PULLS
27 x medium band, 1 min rest
22 x medium band, 1 min rest
20 x medium band

[RapidFail]

Solid night's sleep, though my left knee is feeling a bit overused. Good thing this program is coming to an end!

Time taken: 74 minutes

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 70kg
1 x 80kg, 3 min rest
4 x 80kg, 3 min rest
4 x 80kg, 3 min rest
4 x 80kg, 3 min rest
4 x 80kg, 3 min rest
4 x 80kg, 3 min rest
4 x 80kg, 3 min rest
3 x 80kg, 3 min rest
4 x 72.5kg, 3 min rest
Bloody hard work, felt like 0 RIR from the third set on. Had to start adding longer rests between reps from the 6th set.

DUMBBELL ROW
10 x 23kg, 2 min rest
10 x 33kg, 2 min rest
10 x 33kg, 2 min rest
9 x 33kg, 2 min rest
Matched last week's performance.

DUMBBELL INCLINE BENCH
10 x 13kg
5 x 15.5kg, 2 min rest
9 x 15.5kg, 2 min rest
8 x 15.5kg, 2 min rest
8 x 15.5kg, 2 min rest
First time using the incline on my new adjustable bench - much steeper (about 45 degrees) than I was using before, so I lowered the weight.

BARBELL CURLS
Myo reps:
22.5kg x 13, 4, 3, 30 sec rest
20kg x 5, 3
Stricter form this week, so I got less reps and had to lower the weight.

[RapidFail]

Last day of Smolov Jr!

Time taken: 72 minutes

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 72.5kg
1 x 82.5kg, 3 min rest
3 x 82.5kg, 3 min rest
3 x 82.5kg, 3 min rest
3 x 82.5kg, 3 min rest
3 x 82.5kg, 3 min rest
3 x 82.5kg, 3 min rest
3 x 82.5kg, 3 min rest
3 x 82.5kg, 3 min rest
3 x 82.5kg, 3 min rest
2 x 82.5kg, 3 min rest
3 x 72.5kg, 3 min rest
This is the heaviest I've squatted to date and the first set was 0-1 RIR. Sets 2-5 were 1-2 RIR, sets 6-8 were 0 RIR.

PUSH UPS
17 x bodyweight, 2 min rest
11 x bodyweight, 2 min rest
10 x bodyweight, 3 min rest
Added two reps to the first and last sets.

SKULLCRUSHERS
Myo reps:
20kg x 11, 5, 4, 4, 3, 2 min rest
Performance down a bit from last week.

LATERAL RAISE
Myo reps:
7.25kg x 17, 5, 5, 4, 4, 3.

[RapidFail]

Time taken: 42 minutes

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
2 x 70kg
1 x 80kg, 3 min rest
1 x 85kg, 3 min rest
1 x 90kg, 3 min rest
1 x 95kg, 3 min rest
4 x 80kg, 3 min rest

DEADLIFT
5 x 50kg
2 x 75kg
4 x 75kg, 3 min rest
4 x 80kg, 3 min rest
2 x 82.5kg

[FrancisSoyer]

Something caught my attention on the camera,
Spiklets on the corner.

[RapidFail]

Time taken: 54 minutes

BARBELL BENCH PRESS
10 x 30kg
5 x 40kg
3 x 50kg
1 x 55kg
1 x 60kg, 2.5 min rest
1 x 62.5kg, 2.5 min rest
1 x 65kg, 2.5 min rest
0 x 67.5kg, 2.5 min rest
6 x 52.5kg, 2.5 min rest
Bounced the bar off my chest a bit for the final warmup rep with 60kg. Failed with 67.5kg.

BENT OVER BARBELL ROW
5 x 50kg
3 x 70kg
8 x 70kg
6 x 72.5kg
6 x 72.5kg

BARBELL OVERHEAD PRESS
1 x 20kg
Did the first warm-up rep and felt a sharp pain in my left shoulder. Switched to lateral raises.

LATERAL RAISE
15 x 7.25kg
12 x 7.25kg
10 x 7.25kg

CHIN UP
8 x bodyweight (78.8kg)
6 x bodyweight
6 x bodyweight

[RapidFail]

Back from holiday with a push focused upper body workout. Easing back into things (to avoid soreness after the 9-day break from training), so the volume is low and sets all pretty sub-maximal.

Time taken: 39 minutes

BENCH PRESS
10 x 30kg
5 x 40kg
3 x 47.5kg, 2.5 min rest
6 x 47.5kg, 2.5 min rest
6 x 47.5kg, 2.5 min rest

CLOSE GRIP BENCH PRESS
3 x 40kg, 2 min rest
10 x 40kg, 2 min rest
10 x 40kg, 2 min rest

DUMBBELL ROW
10 x 23kg, 2 min rest
10 x 29kg, 2 min rest
10 x 29kg, 2 min rest

SKULLCRUSHERS
10 x 20kg, 1.5 min rest
10 x 20kg

[RapidFail]

Leg Day - still easing back into things.

Time taken: 31 minutes

DEADLIFT
5 x 50kg
3 x 70kg
1 x 82.5kg, 3 min rest
6 x 82.5kg, 3 min rest
6 x 82.5kg, 3 min rest

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

LYING LEG CURL
15 x heavy band, 1 min rest
15 x heavy band, 2 min rest

STANDING DUMBBELL CALF RAISE
15 x 33kg, 10 sec rest
10 x 33kg

[RapidFail]

Pull-focused deload workout

Time taken: 28 minutes

Stretching

CHIN UPS
10 x bodyweight, 3 min rest
7 x bodyweight, 2.5 min rest
I swear these fatigue me more than almost any other exercises.

PENDLAY ROW
7 x 50kg, 2.5 min rest
6 x 50kg, 2.5 min rest
First time doing these in over a year - I like them much less than bent over rows.

DB INCLINE BENCH PRESS
10 x 15.5kg, 2 min rest
10 x 15.5kg, 2 min rest

DB HAMMER CURL
10 x 13kg, 1.5 min rest
10 x 13kg

[RapidFail]

Finishing the week with a little full body workout.

Time taken: 36 minutes

Stretching

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
2 x 67.5kg, 2.5 min rest
6 x 67.5kg, 2.5 min rest
6 x 67.5kg, 2.5 min rest

BARBELL CURL
8 x 25kg, 1.5 min rest
8 x 25kg, 1.5 min rest

ROMANIAN DEADLIFT
5 x 50kg
3 x 70kg
1 x 77.5kg, 2 min rest
6 x 77.5kg, 2 min rest
6 x 77.5kg, 2 min rest

DB LATERAL RAISE
12 x 8kg, 1.5 min rest
10 x 8kg

[RapidFail]

Starting a new program today.

Average weekly weight: 79.4kg (174.9lb)

Time taken: 62 minutes

PULL UPS (heavy band assisted)
8 x bodyweight
8 x bodyweight
8 x bodyweight

DUMBELL ROW
8 x 33kg
8 x 33kg
8 x 33kg

DB BENCH PRESS
12 x 16.75kg
12 x 16.75kg
12 x 16.75kg

BARBELL PULLOVER
12 x 15kg
12 x 15kg
12 x 15kg

BARBELL CURL
8 x 27.5kg
5 x 27.5kg
8 x 25kg

SKULLCRUSHERS
12 x 20kg
12 x 20kg
10 x 20kg

SEATED LATERAL RAISE
12 x 7.25kg
12 x 7.25kg
12 x 7.25kg

[RapidFail]

I've become a bit slack.with this log but am still lifting 4 days per week on my new program. I might get motivated to post the workouts here or I might not...