Rapid Fail's unhurried quest to collect the hyper trophies

[RapidFail]

Sleep: ~ 7 hours

Time taken: 55 minutes

Hopefully my back won't be too sore after this workout!

Stretching

ROMANIAN DEADLIFT
10 x 25kg
5 x 45kg
3 x 65kg, 2 min rest
16 x 65kg, 2 min rest
8 x 75kg, 2 min rest
Not having performed this exercise for months (aside from the deload workout last week), I wasn't sure what weight to begin with. In the end my lower back was the limiting factor. Sticking with 75kg next week.

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 55kg, 2 min rest
8 x 55kg, 2.5 min rest
7 x 55kg, 2.5 min rest
5 x 55kg, 2.5 min rest
Probably had ~ 2 RIR each set, but my lower back was already fatigued from RDLs, so I didn't want to push too close to failure. Up to 57.5kg next week.

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

DUMBBELL TRICEP OVERHEAD EXTENSION
Myo rep set left arm
7.25kg x 16, 3. 30 sec rest
6.75kg x 7, 5, 4, 3. 30 sec rest
Right arm
7.25kg x 22, 7, 5, 3, 3, 3. 1 min rest

AB WHEEL ROLLOUT
12 reps, 1 min rest
8 reps

[RapidFail]

Weekly average weight: 80.6kg (177.7lb)
Nutrition: ~ 3700 daily calories
Sleep: ~ 7 hours

Time taken: 62 minutes

At this point I feel that I have everything close to optimized except my sleep. I'm going to bed early enough, but often wake after 5 or so hours sleep and lie in bed awake until my alarm.

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 60kg, 2.5 min rest
9 x 60kg, 2.5 min rest
6 x 60kg, 2.5 min rest
6 x 60kg, 2.5 min rest
4 x 60kg, 2.5 min rest
First set was a 0 RIR grinder and tied my PR - wanted a 10th rep but it wasn't going to happen. Second set 1 RIR, third 0 RIR. Fourth set I attempted a 5th rep and failed.

DUMBBELL ROW
8 x 23kg
4 x 33kg, 2 min rest
10 x 33kg (PR!), 2 min rest
10 x 33kg, 2 min rest
9 x 33kg, 2 min rest
8 x 33kg, 2 min rest
I used my Versa Gripps this time and probably still had 2 RIR on the first set. Up to 34.25kg next week.

SEATED DUMBBELL OVERHEAD PRESS
13 x 13kg (PR!), 2 min rest
10 x 13kg, 2 min rest
8 x 13kg, 2 min rest
Added a rep to each set and may have had a rep in reserve too.

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

SKULLCRUSHERS
Myo reps
21kg x 15, 6, 5, 4, 4, 3.

[RapidFail]

Sleep: ~ 7 hours

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, 3 min rest
7 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
7 x 65kg, 2.5 min rest
Matched last week's first set performance, still 2 reps shy of my PR. Might have got a 9th rep but didn't want to risk trying. Kept 1-2 RIR for the third set

LYING BANDED LEG CURL
25 x heavy band, 1 min rest
23 x heavy band, 1 min rest
20 x heavy band, 3 min rest

DUMBBELL CALF RAISE
20 x 43kg, 30 sec rest
16 x 43kg, 30 sec rest
13 x 43kg, 30 sec rest
11 x 43kg, 1 min rest

LATERAL RAISE
Myo rep set
8kg x 19, 7, 4, 4, 4, 4, 3. 2 min rest

BARELL CURL
Myo rep sets
22.5kg x 15, 5, 3, 3. 30 sec rest
20kg x 7, 4, 3.

[RapidFail]

Sleep: ~ 6.5 hours

Time taken: 62 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
7 x bodyweight (81.1kg) + 7.5kg, 2.5 min rest
5 x bodyweight + 7.5kg, 2.5 min rest
7 x bodyweight, 2.5 min rest
5 x bodyweight, 2.5 min rest
Matched last week's performance and added a set. All sets taken to 0-1 RIR.

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 32.5kg, 2.5 min rest
10 x 32.5kg, 2.5 min rest
6 x 32.5kg, 2.5 min rest
5 x 32.5kg, 2.5 min rest
8 x 28.5kg , 3 min rest
Warm-up sets felt better this time. Up to 33.5kg next week. First set was 1 rep shy of my PR and was a legit 0 RIR - core stability was shaky on the last rep. Other sets 0-1 RIR.

CHEST SUPPORTED DUMBBELL ROW
13 x 21.75kg, 2 min rest
12 x 21.75kg, 2 min rest
10 x 21.75kg, 2 min rest
Dropped a rep compared to last week, but it came after eight hard compound sets rather than six, so it doesn't mean much.

INCLINE DUMBBELL BENCH PRESS
12 x 19.25kg, 2 min rest
9 x 19.25kg, 2 min rest
9 x 19.25kg, 2 min rest
One rep down - same comment as the rows. I should probably be doing a warm up set, though.

HAMMER CURL
Myo rep set
11.75kg x 20 (PR!), 6, 5, 4, 4, 3, 3.
Up to 12.25kg dumbbells next week.

[RapidFail]

Sleep: ~ 8.5 hours

Time taken: 59 minutes

Stretching

ROMANIAN DEADLIFT
10 x 25kg
5 x 45kg
3 x 65kg
2 x 77.5kg, 2 min rest
8 x 77.5kg, 2 min rest
8 x 77.5kg, 2 min rest
Proximity to failure is tricky to gauge, but I reckon I had about 3 RIR. Up to 80kg next week. I got 5 days of hamstring DOMS after the two sets last week, hence not adding a set this week!

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 57.5kg, 2.5 min rest
8 x 57.5kg, 2.5 min rest
6 x 57.5kg, 2.5 min rest
5 x 57.5kg, 2.5 min rest
Up to 60kg next week. As usual, it felt like my core and upper back were the limiting factors, while my quads could have done several more reps.

DUMBBELL CALF RAISE
22 x 35.5kg, 30 sec rest
18 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, 4, 3, 3, 3. 30 sec rest
6.75kg x 6, 4. 30 sec rest
Right arm
7.25kg x 21, 9, 7, 4, 4. 1 min rest
Decided it makes more sense to do more sets for my smaller left tricep.

AB WHEEL ROLLOUT
13 reps, 1 min rest
7 reps, 1 min rest
5 reps

[RapidFail]

Weekly average weight: 81.2kg (179lb)
Nutrition: ~ 3700 daily calories
Sleep: ~ 7.5 hours

This is the last week of the longest bulk I have ever done and probably the most calories I have ever eaten since I was a teenager. My upper abs are still visible when flexed, but my love handles have noticeably grown - I think I'm still under 20%, but probably not by much. Really looking forward to cutting, but I'll take a couple of weeks at maintenance first.

Time taken: 68 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 60kg, 2.5 min rest
10 x 60kg (PR!), 2.5 min rest
7 x 60kg, 2.5 min rest
5 x 60kg, 2.5 min rest
10 x 52.5kg, 2.5 min rest
First time hitting one plate (actually 132lb because my plates are in kilos) for ten reps and it has only taken me 3 years and 8 months of consistent training to get there! First two sets were 0 RIR, next two 1 RIR.

DUMBBELL ROW
8 x 23kg
4 x 34.25kg, 2 min rest
10 x 34.24kg (PR!), 2 min rest
8 x 34.25kg, 2 min rest
7 x 34.25kg, 2 min rest
6 x 34.25kg, 2 min rest
Up to 35.5kg next week.

SEATED DUMBBELL OVERHEAD PRESS
12 x 13kg, 2 min rest
10 x 13kg, 2 min rest
8 x 13kg, 2 min rest
8 x 13kg, 2 min rest
Lost a rep compared to last week.

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

SKULLCRUSHERS
Myo reps
21kg x 20 (PR!), 6, 5, 6, 5, 5, 4, 3.
Up to 22.5kg next week. Not sure why these were so much stronger than last week.

[RapidFail]

Sleep: ~ 6 hours

Time taken: 62 minutes

Stretching

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 72.5kg, 2.5 min rest
9 x 72.5kg, 3 min rest
6 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
7 x 65kg, 3 min rest
6 x 65kg, 2.5 min rest
Just one rep shy of tying my PR.

LYING BANDED LEG CURL
27 x heavy band, 1.5 min rest
23 x heavy band, 1.5 min rest
20 x heavy band, 3 min rest

DUMBBELL CALF RAISE
20 x 43kg, 30 sec rest
17 x 43kg, 30 sec rest
13 x 43kg, 30 sec rest
11 x 43kg, 1 min rest

LATERAL RAISE
Myo rep set
8kg x 20, 7, 5, 4, 4, 4, 3, 3. 2 min rest
Up to 8.5kg dumbbells next week.

BARELL CURL
Myo rep sets
22.5kg x 16, 6, 4, 3. 30 sec rest
20kg x 6, 4, 3.
First set tied my rep PR.

[RapidFail]

Sleep: ~ 8 hours

Time taken: 67 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
7 x bodyweight (81.7kg) + 7.5kg, 2.5 min rest
4 x bodyweight + 7.5kg, 2.5 min rest
7 x bodyweight, 2.5 min rest
5 x bodyweight, 2.5 min rest
Matched first set reps with an increased body weight.

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 33.5kg, 2.5 min rest
9 x 33.5kg, 2.5 min rest
6 x 33.5kg, 2.5 min rest
6 x 33.5kg, 2.5 min rest
8 x 30kg , 3 min rest
First set might be a rep PR but I'm not sure - I've done 8 reps with 35kg before.

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

INCLINE DUMBBELL BENCH PRESS
13 x 19.25kg, 2 min rest
11 x 19.25kg, 2 min rest
9 x 19.25kg, 2 min rest
8 x 19.25kg, 2 min rest
Improved on last week's performance.

HAMMER CURL
Myo rep set
12.25kg x 16 (PR!), 6, 4, 4, 3, 3, 3.
PR by default.

[RapidFail]

Sleep: ~ 8 hours

Time taken: 65 minutes

A couple of minor interruptions to this workout, would have taken nearer 60 mins otherwise.

Stretching

ROMANIAN DEADLIFT
10 x 25kg
5 x 45kg
3 x 65kg
2 x 80kg, 2 min rest
8 x 80kg, 2 min rest
7 x 80kg, 2 min rest
6 x 80kg, 2 min rest
I got more soreness if my lower back than hamstrings from these last week - it might be a good idea to increase the reps rather than weight at this point. My mind muscle connection (for hamstrings) is much better for the warm up sets than the heavy work sets.

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 60kg, 2.5 min rest
8 x 60kg, 2.5 min rest
6 x 60kg, 2.5 min rest
5 x 60kg, 2.5 min rest
Hate. This. Exercise.

DUMBBELL CALF RAISE
22 x 35.5kg, 30 sec rest
18 x 35.5kg, 30 sec rest
14 x 35.5kg, 30 sec rest
13 x 35.5kg, 2 min rest

DUMBBELL TRICEP OVERHEAD EXTENSION
Myo rep set left arm
7.25kg x 17, 5, 3. 30 sec rest
6.75kg x 6, 3, 4, 4, 3. 30 sec rest
Right arm
7.25kg x 21, 7, 6, 7, 5. 1 min rest

AB WHEEL ROLLOUT
13 reps, 1 min rest
8 reps, 1 min rest
6 reps

[RapidFail]

Weekly average weight: 81.8kg (180.4lb)
Nutrition: intuitive eating
Sleep: ~ 8.5 hours

Heaviest I've ever weighed and also the strongest I have ever been. The good night's sleep no doubt helped.

Time taken: 73 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55kg
1 x 62.5kg, 2.5 min rest
8 x 62.5kg (PR!), 2.5 min rest
6 x 62.5kg, 2.5 min rest
5 x 62.5kg, 2.5 min rest
10 x 55kg, 2.5 min rest
8 x 55kg, 2.5 min rest
Switching to the 5-8 rep range next meso - haven't yet decided if I'll keep the weight here or up it to 65kg. Last set was probably 1 RIR, the rest 0-1 RIR.

DUMBBELL ROW
8 x 23kg
4 x 35.5kg, 2 min rest
9 x 35.5kg (PR!), 2 min rest
7 x 35.5kg, 2 min rest
7 x 35.5kg, 2 min rest
6 x 35.5kg, 2 min rest
6 x 35.5kg, 2 min rest

SEATED DUMBBELL OVERHEAD PRESS
14 x 13kg (PR!), 2 min rest
11 x 13kg, 2 min rest
9 x 13kg, 2 min rest
8 x 13kg, 2 min rest
Added a rep to each of the first three sets.

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

SKULLCRUSHERS
Myo reps
22.5kg x 14, 5, 5, 4, 4, 3, 3.

[RapidFail]

I was planning on training today, but realised my hamstrings are still sore from the RDLs three days ago (there would usually be a four day gap but I did the last leg session on Saturday instead of the usual Friday). I'm also quite sore betwee the shoulder blades from yesterday's face pulls.

[RapidFail]

Sleep: ~ 8 hours

Time taken: 63 minutes

Stretching

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 72.5kg, 2.5 min rest
8 x 72.5kg, 3 min rest
6 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
8 x 65kg, 3 min rest
6 x 65kg, 3 min rest
6 x 65kg, 2.5 min rest
First set was a rep down on last week and two reps shy of my PR - not sure why.

LYING BANDED LEG CURL
28 x heavy band, 1.5 min rest
24 x heavy band, 1.5 min rest
21 x heavy band, 2.5 min rest

DUMBBELL CALF RAISE
20 x 43kg, 30 sec rest
14 x 43kg, 30 sec rest
12 x 43kg, 30 sec rest
10 x 43kg, 2 min rest

LATERAL RAISE
Myo rep set
8.5kg x 16, 6, 4, 4, 4, 4, 3, 3, 3. 2 min rest

BARELL CURL
Myo rep sets
22.5kg x 17 (PR!), 5, 4, 4, 3. 30 sec rest
20kg x 6, 5, 4.

[RapidFail]

Sleep: ~ 6 hours

This was a rare evening workout - I much prefer lifting in the morning.

Time taken: 71 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
6 x bodyweight (81.8kg) + 7.5kg, 2.5 min rest
5 x bodyweight + 7.5kg, 2.5 min rest
7 x bodyweight, 2.5 min rest
5 x bodyweight, 2.5 min rest
Elbows still a little tender from the curls last workout, so I avoided locking out at the bottom. One rep down on the first set.

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 33.5kg, 2.5 min rest
9 x 33.5kg, 2.5 min rest
7 x 33.5kg, 2.5 min rest
5 x 33.5kg, 2.5 min rest
7 x 30kg, 2.5 min rest
Matched last week's performance.

CHEST SUPPORTED DUMBBELL ROW
15 x 21.75kg (PR!), 2 min rest
12 x 21.75kg, 2 min rest
11 x 21.75kg, 2 min rest
10 x 21.75kg, 2 min rest
Added a rep to every set.

INCLINE DUMBBELL BENCH PRESS
14 x 19.25kg (PR!), 2 min rest
10 x 19.25kg, 2 min rest
9 x 19.25kg, 2 min rest
8 x 19.25kg, 2 min rest

HAMMER CURL
Myo rep set
12.25kg x 17 (PR!), 6, 4, 4, 4, 4, 3, 3, 3.
Like the chin ups, I avoided locking out to spare my sore elbows.

[RapidFail]

Sleep: ~ 7 hours

Deload next week and as usual I feel very much ready for it. After the deload I will begin my cut for summer, where I'll be aiming to drop from 82kg (180.8lb) to 77kg (169.8lb) and hopefully back to around 14% body fat, which would mean about 2kg (4.4lb) of muscle gained this year. As it's my 4th year of proper training I'll be pretty happy if that is the case.

I won't be ramping volume during the cut and plan to let the next mesocycle go as long as possible before deloading again.

Time taken: 63 minutes

Stretching

ROMANIAN DEADLIFT
10 x 25kg
5 x 45kg
3 x 65kg
2 x 82.5kg, 2 min rest
8 x 82.5kg, 2 min rest
6 x 82.5kg, 2 min rest
6 x 82.5kg, 2 min rest
Staying conservative with these - at least 2-3 RIR.

FRONT SQUAT
8 x 22.5kg
4 x 42.5kg
2 x 62.5kg, 2.5 min rest
8 x 62.5kg (PR!), 2.5 min rest
5 x 62.5kg, 2.5 min rest
5 x 62.5kg, 2.5 min rest
May have had a rep in reserve for the first set PR.

DUMBBELL CALF RAISE
21 x 35.5kg, 30 sec rest
16 x 35.5kg, 30 sec rest
12 x 35.5kg, 30 sec rest
13 x 35.5kg, 2 min rest

DUMBBELL TRICEP OVERHEAD EXTENSION
Myo rep set left arm
7.25kg x 18, 5, 4, 4, 3, 3. 30 sec rest
6.75kg x 5, 4, 4, 4. 30 sec rest
Right arm
7.25kg x 21, 6, 5, 7, 5. 1 min rest

AB WHEEL ROLLOUT
12 reps, 1 min rest
8 reps, 1 min rest
5 reps

[RapidFail]

Weekly average weight: 81.8kg (180.4lb)
Nutrition: eating intuitively
Sleep: ~ 6.5 hours

Time taken: 32 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55kg, 2 min rest
8 x 55kg, 2 min rest
7 x 55kg, 2 min rest

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

SEATED DUMBBELL OVERHEAD PRESS
9 x 13kg, 1.5 min rest
8 x 13kg, 1.5 min rest

PULL UPS
5 x bodyweight , 2 min rest
4 x bodyweight, 2 min rest
First time doing these for a while.

DB TRICEP OVERHEAD EXTENSION
Myo reps
6.75kg x 20, 7, 6, 6, 5.
Had a go at doing these bi-laterally with a dumbbell in each hand. Interesting how I feel these so much in my (bigger) right tricep, while the left I mostly feel in the elbow joint. I think I'll continue doing them like this, but switch to 7.25kg dumbbells.

[RapidFail]

Sleep: ~ 8.5 hours

Time taken: 33 minutes

Stretching

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

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

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

LATERAL RAISE
Myo rep set
8.5kg x 17, 6, 4, 4, 4. 2 min rest

BARELL CURL
Myo rep sets
22.5kg x 17, 6, 5, 4, 4.

[RapidFail]

Sleep: ~ 8 hours

Time taken: 33 minutes

Stretching

CHIN UP
9 x bodyweight (81.4kg), 2 min rest
7 x bodyweight, 2 min rest

OVERHEAD PRESS
8 x 20kg
4 x 25kg
2 x 30kg, 2 min rest
9 x 30kg, 2 min rest
7 x 30kg, 2.5 min rest

CHEST SUPPORTED DUMBBELL ROW
15 x 19.25kg, 2 min rest
13 x 19.25kg, 2 min rest

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

HAMMER CURL
Myo rep set
12.25kg x 17, 8, 4, 3, 3

[RapidFail]

Sleep: ~ 7 hours

Time taken: 38 minutes

Stretching

ROMANIAN DEADLIFT
8 x 30kg
4 x 50kg
2 x 72.5kg, 2 min rest
6 x 72.5kg, 2 min rest
5 x 72 5kg, 2 min rest

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 55kg, 2 min rest
6 x 55kg, 2 min rest
5 x 55kg, 2 min rest
Should have been more than 5 RIR but still felt hard.

SEATED CALF RAISE
25 x 20kg, 30 sec rest
20 x 20kg, 30 sec rest
First time doing these seated. The barbell was very uncomfortable - wondering if anyone else here performs seated calves at home?

PUSH UPS
bodyweight (81.4kg) x 21, 7, 3 = 31 reps total.
Trying something kind of new. The first set is an AMRAP, then I rest for as many seconds as the number of reps performed. I then repeat this until my reps drop to 3 or below and count the total of all the sets performed. This number should be increasing as I cut. The push ups are performed from a small deficit (a little over an inch) and I touch the ground with my chest and fully extend for every rep.

AB WHEEL ROLLOUT
7 reps
5 reps

[RapidFail]

Weekly average weight: 81.6kg (179.9lb)
Nutrition: eating intuitively
Sleep: ~ 7 hours

Last week's average weight was down a little, but this morning I weighed in at 82.3kg (181.5lb) which is the heaviest I've ever been. Happily this translated into some PRs. Today is the first day of my cut, which I'm planning to last 10 weeks and get me down to 77kg (169.8lb), which should hopefully be around 14% body fat.

Time taken: 56 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55kg
1 x 65kg, 2.5 min rest
6 x 65kg (PR!), 2.5 min rest
5 x 65kg, 2.5 min rest
8 x 57.5kg, 2.5 min rest
First two sets 0 RIR, third 1 RIR.

DUMBBELL ROW
10 x 23kg
5 x 35.5
10 x 35.5kg (PR!), 2 min rest
8 x 35.5kg, 2 min rest
7 x 35.5kg, 2 min rest
Up to 38kg next week.

SEATED DUMBBELL OVERHEAD PRESS
15 x 13kg (PR!), 2 min rest
11 x 13kg, 2 min rest
9 x 13kg, 2 min rest
Up to 14.25kg dumbbells next week.

PULL UPS
7 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
5 x bodyweight, 2 min rest
These numbers should start flying up as my scale weight goes down - I was hitting 11 before starting my bulk, although I'm doing the exercise later in the session now, which will likely limit my performance.

DB TRICEP OVERHEAD EXTENSION
Myo reps
7.25kg x 15, 6, 4, 4, 3, 2.

[RapidFail]

Sleep: ~ 5.5 hours

I seem to strained my upper right trap in yesterday's workout - it was sore yesterday and worse today (affected my sleep) despite taking ibuprofen. I'll be skipping both upper body movements today to give it a chance to heal.

Time taken: 42 minutes

Stretching

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 75kg, 2.5 min rest
8 x 75kg, 3 min rest
5 x 75kg, 3 min rest
5 x 75kg, 3 min rest
First set tied my PR and was 0-1 RIR. Up to 77.5kg next week.

LYING BANDED LEG CURL
28 x heavy band, 1 min rest
25 x heavy band, 1 min rest
22 x heavy band, 1 min rest

DUMBBELL CALF RAISE
20 x 43kg, 30 sec rest
16 x 43kg, 30 sec rest
13 x 43kg

LATERAL RAISE
Skipped

BARELL CURL
Skipped

[RapidFail]

Sleep: ~ 6 hours

Switching the order of workouts - my upper right trap is still sore from being strained during the last Upper workout. I should probably take this as a lesson against pushing too close to failure.

Time taken: 54 minutes

Stretching

ROMANIAN DEADLIFT
8 x 30kg
4 x 50kg
2 x 70kg
1 x 85kg
8 x 85kg, 2 min rest
6 x 85kg, 2 min rest
5 x 85kg, 2 min rest
Up to 87.5kg next week, which will be the heaviest I've lifted for this exercise since dialling-in my form (I lifted more in 2019 while doing Fierce 5 Novice but my form was crap).

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 55kg
1 x 65kg 2.5 min rest
7 x 65kg (PR!), 2.5 min rest
5 x 65kg, 2.5 min rest
4 x 65kg, 2.5 min rest
May have been able to squeeze out another rep on the first set, but I'm happy with the PR. Probably should have reduced the load for the last set so I could get more reps. Same weight next week.

SEATED CALF RAISE
25 x 25kg, 30 sec rest
25 x 25kg, 30 sec rest
25 x 25kg, 2 min rest
Up to 30kg next week.

PUSH UPS
bodyweight (81.2kg) x 22, 6, 2= 30 reps total. 2 min rest
Down one rep on last week's performance.

AB WHEEL ROLLOUT
13 reps
10 reps
7 reps

[RapidFail]

Sleep: ~ 6.5 hours

Time taken: 55 minutes

Stretching

CHIN UP
5 x bodyweight (81.4kg)
7 x bodyweight + 7.5kg, 2.5 min rest
5 x bodyweight + 7.5kg, 2.5 min rest
7 x bodyweight, 2.5 min rest
Same weight next week.

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 35kg, 2.5 min rest
5 x 35kg, 2.5 min rest
5 x 35kg, 2.5 min rest
5 x 35kg, 2.5 min rest
First set was about 2 RIR - right trap is still recovering. Second set 1-2 RIR, third 1 RIR.

CHEST SUPPORTED DUMBBELL ROW
13 x 23kg (PR!), 2 min rest
11 x 23kg, 2 min rest
9 x 23kg, 2 min rest
Same weight next week.

INCLINE DUMBBELL BENCH PRESS
15 x 19.25kg (PR!), 2 min rest
11 x 19.25kg, 2 min rest
9 x 19.25kg, 2 min rest
Up to 20.5kg dumbbells next week.

HAMMER CURL
Myo rep set
12.25kg x 18 (PR!) 5, 4, 4, 3, 3, 3
Felt like I could have kept on doing sets of 3 but decided to cut it off there.

[RapidFail]

Weekly average weight: 81.6kg (179.9lb)
Nutrition: ~ 2700 daily calories
Sleep: ~ 6.5 hours

Time taken: 57 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55kg
1 x 65kg, 2.5 min rest
6 x 65kg, 2.5 min rest
5 x 65kg, 2.5 min rest
8 x 57.5kg, 2.5 min rest
Matched last week's performance and the first set was slightly easier, although I'm pretty sure I'd have failed an attempt at a 7th rep.

DUMBBELL ROW
10 x 23kg
5 x 36.75kg
8 x 36.75kg (PR!), 2 min rest
7 x 36.75kg, 2 min rest
7 x 36.75kg, 2 min rest
I had to use a 10kg plate on the dumbbell, which changes the range of motion for the lift, making it hard to judge progress and a bit unwieldy. Might have to go back to 35.5kg and higher reps or make a return to the barbell bent over row.

SEATED DUMBBELL OVERHEAD PRESS
10 x 14.25kg (PR!), 2 min rest
8 x 14.25kg, 2 min rest
7 x 14.25kg, 2 min rest
Pretty sure this is the exercise I strained my trap doing last week (still not fully recovered) so I kept 1-2 RIR every set.

UPRIGHT ROWS
15 x 25kg, 1.5 min rest
13 x 25kg, 1.5 min rest
12 x 25kg, 1.5 min rest
Was feeling fatigued after the first three exercises and couldn't face pull ups.

DB TRICEP OVERHEAD EXTENSION
Myo reps
7.25kg x 16, 6, 5, 4, 4, 3.

[RapidFail]

Sleep: ~ 6 hours

Right trap is sorer after yesterday's workout - upright rows may not have been the smartest choice.

Time taken: 48 minutes

Stretching

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 77.5kg, 2.5 min rest
8 x 77.5kg (PR!), 3 min rest
5 x 77.5kg, 3 min rest
6 x 70kg, 3 min rest
Up to 80kg next week. First set was tough - had to grind the last two reps but form was good enough. Second set was almost as hard, hence dropping weight for the third.

LYING BANDED LEG CURL
30 x heavy band (PR!), 1 min rest
23 x heavy band, 1 min rest
19 x heavy band, 3 min rest
I don't want to go over 30 reps so I'm going to start lying further from the band's anchoring point to increase the tension.

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

LATERAL RAISE
Myo reps
8.5kg x 18, 6, 5, 4, 4, 3.

BARELL CURL
Myo reps
22.5kg x 16, 7, 4, 4, 3.

[RapidFail]

Sleep: ~ 4 hours

The strained trap is particularly sore this morning, so I'm doing the lower workout before the upper, as per last week. Woke up at 1:15am today and was unable to get back to sleep, stressing about work. For whatever reason, my trap is always sorest first thing in the morning and doesn't trouble me much for the rest of the day.

Time taken: 54 minutes

Stretching

ROMANIAN DEADLIFT
8 x 30kg
4 x 50kg
2 x 70kg
1 x 87.5kg
7 x 87.5kg (PR!), 2 min rest
6 x 87.5kg, 2 min rest
5 x 87.5kg, 2 min rest
Probably had a couple of RIR on the first set, but trying not to push too close to failure on this exercise.

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 55kg
1 x 65kg 2.5 min rest
6 x 65kg, 2.5 min rest
5 x 65kg, 2.5 min rest
6 x 57.5kg, 2.5 min rest
One rep down on last week's first set performance - not surprising given the lack of sleep.

SEATED CALF RAISE
25 x 30kg (PR), 30 sec rest
25 x 30kg, 30 sec rest
25 x 30kg, 2 min rest
Up to 35kg next week.

PUSH UPS
bodyweight (81.0kg) x 21, 7, 3 = 31 reps total. 2 min rest

AB WHEEL ROLLOUT
12 reps
9 reps
6 reps

[RapidFail]

Sleep: ~ 7 hours

I took a melatonin to help me sleep and woke feeling groggy and with a headache. This has been a hard week at work and I did over 18k steps yesterday as well as some heavy lifting.

Time taken: 55 minutes

Stretching

CHIN UP
5 x bodyweight (81.2kg)
8 x bodyweight + 7.5kg, 2.5 min rest
5 x bodyweight + 7.5kg, 2.5 min rest
7 x bodyweight, 2.5 min rest
Up to 10kg of added weight next week.

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 35kg, 2.5 min rest
6 x 35kg, 2.5 min rest
5 x 35kg, 2.5 min rest
5 x 35kg, 3 min rest
Added a rep to the first set but felt weaker than last week, sets were 1 RIR.

CHEST SUPPORTED DUMBBELL ROW
13 x 23kg, 2 min rest
11 x 23kg, 2 min rest
9 x 23kg, 2 min rest

INCLINE DUMBBELL BENCH PRESS
10 x 20.5kg (PR), 2 min rest
8 x 20.5kg, 2 min rest
7 x 20.5kg, 2 min rest

HAMMER CURL
Myo rep set
12.25kg x 18, 5, 4, 4, 3, 3, 3
I was pretty fatigued by this point, so my performance was worse than last week.

[RapidFail]

Weekly average weight: 81.4kg (179.5lb)
Nutrition: ~ 2650 daily calories
Sleep: ~ 6.5 hours

Time taken: 56 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 45kg
3 x 55kg
1 x 65kg, 2.5 min rest
6 x 65kg, 2.5 min rest
5 x 65kg, 2.5 min rest
8 x 57.5kg, 2.5 min rest
Matched my first set PR, but it was a bit harder than last week. Almost failed the last rep of the second set.

DUMBBELL ROW
10 x 23kg
5 x 35.5kg
10 x 35.5kg, 2 min rest
9 x 35.5kg, 2 min rest
8 x 35.5kg, 2 min rest
First set matched my PR. I'll be sticking with this weight and just try to progress reps.

SEATED DUMBBELL OVERHEAD PRESS
12 x 13.5kg (PR!), 2 min rest
10 x 13.5kg, 2 min rest
9 x 13.5kg, 2 min rest

BANDED FACE PULLS
20 x medium band , 1 min rest
20 x medium band , 1 min rest
19 x medium band , 1 min rest
Keep switching this exercise slot around, not sure what I'll stick with. Stayed well away from failure this time.

DB TRICEP OVERHEAD EXTENSION
Myo reps
7.25kg x 17, 4, 4, 4, 2.
Done unilaterally with one dumbbell in each hand BTW.

[RapidFail]

Sleep: ~ 6 hours

Time taken: 48 minutes

Stretching

HIGH-BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 80kg, 3 min rest
4 x 80kg (PR!), 3 min rest
6 x 70kg, 3 min rest
5 x 70kg, 3 min rest
I should have been capable of more reps after getting 77.5kg for a set of 8 last week, but the 4th rep was hard enough to convince me not to try another.

LYING BANDED LEG CURL
26 x heavy band, 1 min rest
21 x heavy band, 1 min rest
19 x heavy band, 3 min rest
Increased tension by lying further from where the band is anchored.

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

LATERAL RAISE
Myo reps
8.5kg x 18, 6, 5, 4, 4, 3.

BARELL CURL
Myo reps
22.5kg x 18 (PR!), 5, 4, 3, 4.
Rested a bit longer (maybe 30 secs) before the last mini set, hence the rep increase.

[RapidFail]

Sleep: ~ 6 hours

Time taken: 54 minutes

Stretching

CHIN UP
5 x bodyweight (80.7kg)
6 x bodyweight + 10kg, 2.5 min rest
4 x bodyweight + 10kg, 2.5 min rest
8 x bodyweight, 2.5 min rest
The bodyweight chin ups felt incredibly easy after taking off the 10kg backpack. Same weight next week.

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 35kg, 2.5 min rest
7 x 35kg, 2.5 min rest
5 x 35kg, 2.5 min rest
5 x 35kg, 3 min rest
Sets were all in the 0-1 RIR range. Same weight next week.

CHEST SUPPORTED DUMBBELL ROW
14 x 23kg (PR!), 2 min rest
12 x 23kg, 2 min rest
10 x 23kg, 2 min rest
Same weight next week.

INCLINE DUMBBELL BENCH PRESS
12 x 19.75kg (PR), 2 min rest
10 x 19.75kg, 2 min rest
8 x 19.75kg, 2 min rest
Forgot to microload last week - I'll go up to 20.5kg dumbbells again when I can hit 15 reps.

HAMMER CURL
Myo rep set
12.25kg x 19 (PR!), 6, 4, 3, 3, 2.

[RapidFail]

Sleep: ~ 7.5 hours

Right shoulder seems worse after yesterday's workout and remained uncomfortable for the whole day. I may need to see a physio.

Time taken: 52 minutes

Stretching

ROMANIAN DEADLIFT
8 x 30kg
4 x 50kg
2 x 70kg
1 x 87.5kg
8 x 87.5kg (PR!), 2 min rest
6 x 87.5kg, 2 min rest
5 x 87.5kg, 2.5 min rest
I can't help but think I should be doing these in a higher rep range - say 6-10 - because I feel them in my hamstrings more during the warm-up sets with lighter weight. Might keep the weight the same next week and push for more reps.

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 55kg
1 x 65kg 2.5 min rest
8 x 65kg (PR!), 2.5 min rest
5 x 65kg, 2.5 min rest
6 x 65kg, 3 min rest
First set was 0-1 RIR. Every set felt close to passing out as I was choked with the barbell! Up to 67.5kg next week.

SEATED CALF RAISE
25 x 35kg (PR), 30 sec rest
24 x 35kg, 30 sec rest
19 x 35kg, 2 min rest
Up to 40kg next week.

PUSH UPS
Skipped due to sore shoulder.

AB WHEEL ROLLOUT
13 reps
9 reps
8 reps