Rapid Fail's unhurried quest to collect the hyper trophies

[RapidFail]

After discovering I couldn't re-name my training log I've decided to start a new one, seeing as the title doesn't really match the content now that I'm changing my program.

Link to my most recent training log is here:
https://forum.bodybuilding.com/showt...hp?t=180618273

I enjoyed the Renaissance Periodization style of training, with the following caveats:

- it's hard to make PRs on compound exercises because proximity to failure is decreased across the mesocycle. So when I was freshest I would leave 3 RIR, and I wouldn't go to failure until the end of the mesocycle when I was fatigued and less able to increase performance. That said, I did get stronger and build muscle over the duration of the program. I just feel that my motivation for training would be higher if I could hit PRs more often.
- I felt towards the end of the last meso that I was sacrificing training quality for quantity - fatigue was high, partly due to increased training volume, partly due to sub-optimal sleep and recovery.
- I begin pre-season training for softball this weekend, which means that training 5x per week is no longer feasible. I still need to cap my workouts at approximately one hour per session, so it makes sense to train closer to failure (increase RPE or decrease RIR) while doing a bit less volume. However, I plan on lean bulking throughout the season, so I can't let volume drop too low or I'll gain more fat than necessary.

[RapidFail]

Here's the routine I've come up with:

DAY 1
High Bar Squat 3 x 5-7
Pull Ups 3 x AMRAP
Dumbbell Calf Raise 3 x 10-15
Lateral Raise 3 x 12-20
Hammer Curl 3 x 12-20

DAY 2
Bench Press 3 x 5-7
Bent-over Row 3 x 8-10
Banded Leg Curl 3 x 15-25
Triceps isolation 3 x 12-20
Barbell Shrug 3 x 12-20

REST

DAY 3
Conventional Deadlift 3 x 4-6
Front Squat 3 x 5-7
Push Ups 3 x AMRAP
Biceps isolation 3 x 10-15
Ab work 3 x AMRAP

DAY 4
Weighted Chin Up 3 x 6-8
Overhead Press 3 x 6-8
Close Grip Bench 3 x 8-10
Dumbbell Row 3 x 10-15
Dumbbell Calf Raise 3 x 15-25

REST (softball, so not really a rest, but no lifting)
REST

Progression - Dynamic double progression for all lifts. Increase weight by the smallest amount possible when I hit the top of the rep range for the first set. Drop weight to stay in the rep range for later sets if necessary, but try to stay 1-2 RIR for compound exercises, while isolation lifts are all taken to technical failure.

Adding sets - when progress for a lift stalls but recovery is good, I will add a set.

As you can see, it's a 4-day full body split, with upper and lower movements and usually pushes and pulls every day.

[RapidFail]

Additional information:

Age: 37
Height: 185cm (6' 1")
Weight: 76.7kg (169.1lb)
Body fat: about 15%
Resistance training experience: just over 3 years
Equipment: home gym with squat rack (with safety bars and chin up bar), bench, barbell, spin lock dumbbells, resistance bands, ab wheel.

Calculated 1RMs:

Squat 84.7kg (187lb)
Bench: 70.9kg (156lb)
Deadlift: 113.2kg (250lb)
OHP: 46.5kg (102.5lb)
Chin Up: 107.4kg (237lb) inc bodyweight
Row: 83.8kg (185lb)

[RapidFail]

Haha, I just noticed that I misspelled my username in the thread title, which doesn't appear to be fixable!

Edit: actually, it seems to be OK now.

[RapidFail]

(Possibly) last post before I actually post the first workout on Monday.

Here are some of my goals, which I have separated into shorter term and longer term goals.

SHORTER TERM
- Get the calculated 1RM for my bench press above my bodyweight in 2022.
- Bulk up to 81-82kg (179-181lb) by the end of September. I have weighed that much before, but was around 20% body fat - I'd like to be nearer 17-18% this time which I think is realistic (not that I will be measuring my body fat - the only tools I will be using are the mirror and the tape measure.
- Get my arm measurement up to 14 inches while 15% body fat or less in 2022.
- Fully recover from the hamstring injury I did in April 2021.

LONGER TERM (no time limit)
- Calculated 1RMs of 100kg (220.5lb) for the bench, 140kg (309lb) for the squat and 180kg (397lb) for the deadlift
- Visible abs while weighing at least 80kg (176lb)
- 15 inch arms while 15% body fat or less

[EiFit91]

In!

[RapidFail]

In!

Thank you, sir!

[coachcalande]

Here's the routine I've come up with:

DAY 1
High Bar Squat 3 x 5-7
Pull Ups 3 x AMRAP
Dumbbell Calf Raise 3 x 10-15
Lateral Raise 3 x 12-20
Hammer Curl 3 x 12-20

DAY 2
Bench Press 3 x 5-7
Bent-over Row 3 x 8-10
Banded Leg Curl 3 x 15-25
Triceps isolation 3 x 12-20
Barbell Shrug 3 x 12-20

REST

DAY 3
Conventional Deadlift 3 x 4-6
Front Squat 3 x 5-7
Push Ups 3 x AMRAP
Biceps isolation 3 x 10-15
Ab work 3 x AMRAP

DAY 4
Weighted Chin Up 3 x 6-8
Overhead Press 3 x 6-8
Close Grip Bench 3 x 8-10
Dumbbell Row 3 x 10-15
Dumbbell Calf Raise 3 x 15-25

REST (softball, so not really a rest, but no lifting)
REST

Progression - Dynamic double progression for all lifts. Increase weight by the smallest amount possible when I hit the top of the rep range for the first set. Drop weight to stay in the rep range for later sets if necessary, but try to stay 1-2 RIR for compound exercises, while isolation lifts are all taken to technical failure.

Adding sets - when progress for a lift stalls but recovery is good, I will add a set.

As you can see, it's a 4-day full body split, with upper and lower movements and usually pushes and pulls every day.

“ Progression - Dynamic double progression for all lifts. Increase weight by the smallest amount possible when I hit the top of the rep range for the first set. Drop weight to stay in the rep range for later sets if necessary, but try to stay 1-2 RIR for compound exercises, while isolation lifts are all taken to technical failure.”

This is my number one most recommended method for tracking/motivating. You will have good days (adding a rep or two) great days, that is, moving up TWICE and a crappy day now and again from things like spending all day in sun.

I think this is a GREAT move on your part.

*sometimes, with a sticking point, a pyramid approach can get things moving again. Suppose you are using 185x7 and just can’t seem to get that 8th rep ….185x7, 195x5, 205x3, 215x1 forced rep. New stimulus.

Good luck, I’ll follow along as I’m able. Looking forward to hearing about a few homers this softball season.

[RapidFail]

“ Progression - Dynamic double progression for all lifts. Increase weight by the smallest amount possible when I hit the top of the rep range for the first set. Drop weight to stay in the rep range for later sets if necessary, but try to stay 1-2 RIR for compound exercises, while isolation lifts are all taken to technical failure.”

This is my number one most recommended method for tracking/motivating. You will have good days (adding a rep or two) great days, that is, moving up TWICE and a crappy day now and again from things like spending all day in sun.

I think this is a GREAT move on your part.

*sometimes, with a sticking point, a pyramid approach can get things moving again. Suppose you are using 185x7 and just can’t seem to get that 8th rep ….185x7, 195x5, 205x3, 215x1 forced rep. New stimulus.

Good luck, I’ll follow along as I’m able. Looking forward to hearing about a few homers this softball season.

Cheers Coach! For the record, I am a physical education teacher, so I spend all day in the sun five days per week (and it has been HOT here lately).

[coachcalande]

Cheers Coach! For the record, I am a physical education teacher, so I spend all day in the sun five days per week (and it has been HOT here lately).

Can relate, burns on the back of the neck from all day “capture the flag”

One more reason why I like morning lifts.

[RapidFail]

Can relate, burns on the back of the neck from all day “capture the flag”

One more reason why I like morning lifts.

I smother myself in 50+ sunscreen every day out of necessity!

[coachcalande]

I another myself in 50+ sunscreen every day out of necessity!

True story, sprinklers came on in the middle of class outside. Haven’t been out since. Was pretty funny.

[RapidFail]

Average weekly weight: 76.7kg (169.1lb)
Nutrition: ~ 3100 daily calories
Sleep: ~ 7 hours

Time taken: 56 minutes

Stretching and physio

HIGH BAR SQUAT
10 x 20kg
5 x 40kg
3 x 60kg
1 x 70kg, 3 min rest
7 x 70kg, 3 min rest
6 x 70kg, 3 min rest
5 x 70kg, 3 min rest
Up to 72.5kg next week.

PULL UP
11 x bodyweight, 2 min rest
6 x bodyweight, 2 min rest
6 x bodyweight, 2 min rest
Tied my PR on the first set.

Superset - 30 seconds rest between sets

DB CALF RAISE
15 x 45.5kg
13 x 45.5kg
13 x 45.5kg
Up to 48kg next week.

LATERAL RAISE
17 x 8.5kg
15 x 8.5kg
12 x 8.5kg

HAMMER CURL
20 x 10.5kg, 1.5 min rest
14 x 10.5kg, 1.5 min rest
12 x 10.5kg
Up to 11kg next week.

[Filmbuff81]

Solid session.

In of course.

[RapidFail]

Solid session.

In of course.

Thank you - your support has been much appreciated!

[RapidFail]

Sleep: ~ 7.5 hours

Time taken: 53 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 40kg
3 x 50kg
1 x 60kg, 2.5 min rest
7 x 60kg, 2.5 min rest
6 x 60kg, 2.5 min rest
5 x 60kg, 2.5 min rest
Up to 62.5kg next week. This was challenging - all the work sets were taken to 0 RIR.

BENT-OVER ROW
5 x 50kg, 2.5 min rest
10 x 60kg, 2.5 min rest
9 x 60kg, 2.5 min rest
8 x 60kg, 2.5 min rest
Up to 62.5kg next week.

LYING BANDED LEG CURL
24 x medium band, 1 min rest
21 x medium band, 1 min rest
17 x medium band, 1 min rest
This is a tricky exercise to progress. I could probably do 30 reps on the first set if I really pushed it. I have a heavy band, but with that I would struggle to do 5 clean reps.

Superset: 30 seconds rest between sets

DB TRICEP OVERHEAD EXTENSION
20 x 5.5kg, each arm
20 x 5.5kg, left only
20 x 5.5kg, left only
Up to 6kg next week. I'm doing more sets with my left arm because my right tricep is visibly larger (and considerably stronger) than the left.

BARBELL SHRUG
17 x 45kg (PR)
16 x 45kg
15 x 45kg
This is literally the first time I have ever performed a weighted shrug. Form was definitely variable, I'll be keeping the weight the same next week.

[RapidFail]

Sleep: ~ 6 hours

Time taken: 58 minutes

Stretching

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 80kg
1 x 90kg, 3 min rest
6 x 90kg, 3 min rest
5 x 90kg, 3 min rest
4 x 90kg, 3 min rest
Probably had three RIR for each set, but it felt heavy enough to convince me to add 2.5kg next week, not 5kg - I'm in no rush, and a few months ago my hamstring prevented me from deadlifting at all.

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 55kg
7 x 55kg, 2.5 min rest
6 x 55kg, 2.5 min rest
5 x 55kg, 2.5 min rest
Had 2-3 RIR on each set. I hated these less than I've been hating split squats, so that's a win! Up to 57.5kg next week.

PUSH UPS
24 x bodyweight (76.7kg) (PR!), 2 min rest
14 x bodyweight, 2 min rest
11 x bodyweight, 2 min rest
All about 1 RIR.

Superset: 30 seconds rest between sets

BARBELL BICEP CURL
16 x 22.5kg (PR!)
12 x 22.5kg
10 x 22.5kg
Exceeded the rep range by one to get the PR. Up to 23.5kg next week.

KNEE RAISES
10 reps
7 reps
7 reps

[Filmbuff81]

Nice work. Smart call on going conservative on the deads.

Since you’ve got bands you could try setting up assisted Nordic curls at some point maybe even you’re more confident in your hamstring.

Then you’d at least have another variation to tinker with.

[RapidFail]

Sleep: ~ 7 hours

Time taken: 60 minutes

Physio and stretching

CHIN UPS
14 x bodyweight (77.2kg) (PR!), 2.5 min rest
9 x bodyweight, 2.5 min rest
7 x bodyweight, 2.5 min rest
I haven't done bodyweight-only chin ups for a long time, so I thought I'd see if I could beat my old PR - I did, by a single rep. I'll add 2.5kg each week until I drop into the 6-8 rep range for the first set.

OVERHEAD PRESS
8 x 20kg
4 x 30kg
1 x 35kg
6 x 35kg, 2.5 min rest
8 x 30kg, 2.5 min rest
6 x 30kg, 2.5 min rest
I came into these feeling pretty weakened from the chin ups, despite different muscles being hit. Sets were taken to 0-1 RIR. I think I'll back the weight down to 33.5kg next week.

CLOSE GRIP BENCH PRESS
10 x 30kg
5 x 40kg
2 x 52.5kg
9 x 52.5kg, 2 min rest
8 x 52.5kg, 2 min rest
10 x 45kg, 2 min rest
Same weight next week. Noticeable how much weaker these are doing them after the OHP - first set was three reps shy of my PR.

Superset: 30 seconds rest between sets

DUMBBELL ROW
13 x 26.75kg
12 x 26.75kg
11 x 26.75kg
Same weight next week. First set may have tied my PR (recordkeeping is sketchy!).

CALF RAISE
23 x 33kg
20 x 33kg
18 x 33kg
Same weight next week.

[RapidFail]

I may have to shuffle things around a little - today's work out was REALLY hard. Every exercise after chin ups I felt fatigued and weak.

Workout 3 is a hard one too, but I didn't go as close to failure so it was more manageable. Workouts 1 and especially 2 were much easier.

[RapidFail]

Average weekly weight: 77.1kg (170lb)
Nutrition: ~ 3100 daily calories
Sleep: ~ 6.5-7 hours

Time taken: 58 minutes

Some of the rest times were longer than indicated because my 3yo got up when I was about halfway into the work out.

Stretching and physio

HIGH BAR SQUAT
10 x 20kg
5 x 42.5kg
3 x 62.5kg
1 x 72.5kg, 3 min rest
7 x 72.5kg (PR!), 3 min rest
6 x 72.5kg, 3 min rest
5 x 72.5kg, 3 min rest
First squat PR I've hit for a while - had to go to 0 RIR to do it. Up to 75kg next week.

PULL UP
10 x bodyweight, 2 min rest
7 x bodyweight, 2 min rest
6 x bodyweight, 2 min rest
One rep down on last week's first set - maybe because I went closer to failure on the squats.

Superset - 30 seconds rest between sets

DB CALF RAISE
15 x 48kg
13 x 48kg
12 x 48kg
Up to 50.5kg next week.

LATERAL RAISE
18 x 8.5kg
14 x 8.5kg
12 x 8.5kg
First set tied my PR. Same weight next week.

HAMMER CURL
18 x 11kg (PR!), 1.5 min rest
13 x 11kg, 1.5 min rest
12 x 11kg
Same weight next week. Feeling these more in my back than my arms - I might need to get a bit stricter with my form.

[RapidFail]

Sleep: ~ 7 hours

Time taken: 55 minutes

Stretching

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 52.5kg
1 x 62.5kg, 2.5 min rest
5 x 62.5kg, 2.5 min rest
7 x 55kg, 2.5 min rest
6 x 55kg, 2.5 min rest
First set 0 RIR, next two 1-2 RIR. Still a bit off my peak strength for the bench. Same weight next week and I'll try to get an extra rep.

BENT-OVER ROW
5 x 50kg, 2.5 min rest
10 x 62.5kg, 2.5 min rest
9 x 62.5kg, 2.5 min rest
8 x 62.5kg, 2.5 min rest
Still had a rep in reserve on the first set. Up to 65kg next week.

LYING BANDED LEG CURL
25 x medium band, 1 min rest
22 x medium band, 1 min rest
18 x medium band, 1 min rest
Same band next week.

Superset: 30 seconds rest between sets

DB TRICEP OVERHEAD EXTENSION
20 x 6kg, each arm
20 x 6kg, left only
20 x 6kg, left only
20 x 6kg, left only
Up to 6.75kg next week. My left tricep seems to be catching up with the right, both in strength and size.

BARBELL SHRUG
20 x 45kg
17 x 45kg
16 x 45kg
Up to 47.5kg next week.

[Filmbuff81]

That’s a whole lot of chin-ups lol.

I don’t think I could hit 14 if you paid me.

[RapidFail]

Posting on my rest day with a few thoughts about how the program is going.

What I felt after the Tuesday session last week and this week was an overwhelming sense of 'I could be doing more'. Both times I've felt that I don't really need the rest day on Wednesday. I've never really gotten sore from bench pressing, even when taking as many as six consecutive sets to failure I've only experienced mild soreness.

I've been bulking since the start of February and my average weekly weight is up from 75.9kg (167.4lb) to 77.4kg (170.7lb), which is right around my target of 1kg per month. Calories are about 3100 on weekdays and I eat intuitively on weekends where I am less active - this usually means less carbs, a little less protein, more fat and more alcohol (1-3 drinks per day instead of 0-1). When I've checked my weekend calories they are usually similar to weekdays.

I'm thinking I'll switch from the close grip bench (an exercise I love) to dumbbell bench (and exercise I don't love) for the next mesocycle. My thinking is this will help grow my chest (which has always been a visibly strong area for me) and improve my barbell bench press. At the moment my close grip bench is roughly equal to my regular grip bench, probably because of the increased involvement of my triceps (my right tricep has blown up since including close grip benching in my training).

I'll probably add sets to the arm and shoulder exercises (lateral raises, bicep and tricep work) because they are quick to do, don't fatigue me much and will almost certainly respond better to more volume.

I won't be adding any sets to the Friday (Day 4) workout, which is already very challenging and fatiguing.

[Filmbuff81]

Sounds like a fine plan to experiment with next meso.

[RapidFail]

Sleep: ~ 6 hours

Time taken: 61 minutes

Stretching

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 82.5kg
1 x 92.5kg, 3 min rest
6 x 92.5kg, 3 min rest
5 x 92.5kg, 3 min rest
4 x 92.5kg, 3 min rest
Probably 3 RIR again. Up to 95kg next week.

FRONT SQUAT
8 x 20kg
4 x 40kg
2 x 57.5kg
7 x 57.5kg, 2.5 min rest
6 x 57.5kg, 2.5 min rest
6 x 57.5kg, 2.5 min rest
I think I still had 3 RIR on the first two sets. Up to 60kg next week.

PUSH UPS
25 x bodyweight (77.4kg) (PR!), 2 min rest
14 x bodyweight, 2 min rest
12 x bodyweight, 2 min rest
Added one rep to the first and third sets.

Superset: 30 seconds rest between sets

BARBELL BICEP CURL
15 x 23.5kg (PR)
11 x 23.5kg
9 x 23.5kg
10 x 21kg
PR by default, because I haven't curled with this exact weight before. Up to 25kg next week.

KNEE RAISES
11 reps
9 reps
7 reps

[RapidFail]

Sleep: ~ 7 hours

Time taken: 62 minutes

I came into this workout expecting it to be hard, so it wasn't as much of a shock as last week.

Physio and stretching

CHIN UPS
12 x bodyweight (77.8kg) + 2.5kg, 2.5 min rest
8 x bodyweight + 2.5kg, 2.5 min rest
7 x bodyweight + 2.5kg, 2.5 min rest
Sets all taken to 0-1 RIR.

OVERHEAD PRESS
8 x 20kg
4 x 27.5kg
2 x 33.5kg, 2 5 min rest
7 x 33.5kg, 2.5 min rest
6 x 33.5kg, 2.5 min rest
7 x 30kg, 2.5 min rest
Still feeling totally zapped by the chin ups that came before. All sets taken to 0-1 RIR, same weight next week.

CLOSE GRIP BENCH PRESS
8 x 30kg
4 x 40kg
2 x 52.5kg
10 x 52.5kg, 2 min rest
8 x 52.5kg, 2 min rest
10 x 45kg, 2 min rest
First two sets were 0 RIR, third was 2 RIR. Up to 55kg next week. As usual, my right tricep got a big pump, left tricep nothing.

Superset: 30 seconds rest between sets

DUMBBELL ROW
14 x 26.75kg (PR!)
12 x 26.75kg
11 x 26.75kg
Added one rep to the first set - same weight next week.

CALF RAISE
24 x 33kg
20 x 33kg
18 x 33kg
Added a rep to the first set. Same weight next week.

[BeginnerGainz]

Posting on my rest day with a few thoughts about how the program is going.

What I felt after the Tuesday session last week and this week was an overwhelming sense of 'I could be doing more'. Both times I've felt that I don't really need the rest day on Wednesday. I've never really gotten sore from bench pressing, even when taking as many as six consecutive sets to failure I've only experienced mild soreness.

I've been bulking since the start of February and my average weekly weight is up from 75.9kg (167.4lb) to 77.4kg (170.7lb), which is right around my target of 1kg per month. Calories are about 3100 on weekdays and I eat intuitively on weekends where I am less active - this usually means less carbs, a little less protein, more fat and more alcohol (1-3 drinks per day instead of 0-1). When I've checked my weekend calories they are usually similar to weekdays.

I'm thinking I'll switch from the close grip bench (an exercise I love) to dumbbell bench (and exercise I don't love) for the next mesocycle. My thinking is this will help grow my chest (which has always been a visibly strong area for me) and improve my barbell bench press. At the moment my close grip bench is roughly equal to my regular grip bench, probably because of the increased involvement of my triceps (my right tricep has blown up since including close grip benching in my training).

I'll probably add sets to the arm and shoulder exercises (lateral raises, bicep and tricep work) because they are quick to do, don't fatigue me much and will almost certainly respond better to more volume.

I won't be adding any sets to the Friday (Day 4) workout, which is already very challenging and fatiguing.

If you ever find an exercise you hate, chances are you should be doing more or it.

I hate DB bench too.

[RapidFail]

Five hours post workout I'm noticing a couple of things:

1. My chest is much more sore from the close grip bench than the bench press.
2. My left pecs is more sore than the right, while my right tricep is very sore and my left barely feels like it has worked.

[RapidFail]

Had our softball season opener yesterday, so my glutes and hamstrings are super sore from all the running. Rest day today - I'll be going for a walk with the family, but no other exercise. We won the game 29-22 - I batted 0.833 (got on base 5 times out of 6 and was caught by centerfield once), hit four singles and one double, scored two runs and took two catches playing centerfield. Good way to start the season.