Week 1 comes to a close.

My initial thoughts? This is pretty cool. I like the change, I like trying some new and different approaches that I’d probably not have done on my own. From the overall setup, to the ordering, to technique changes. It’s cool.

Of course, I still am not sure how this all will go. Like today, there’s just these 3 sets of curls and 3 sets of shrugs — does that really amount to anything? Maybe it does — I guess I’ll see.

But that is another thing about this structure. Being an upper/lower 4x/week split, you have 1 upper 1 lower that’s heavier, more intense. Then the other 2 days are lighter, easier, relatively speaking. A way to continue to stimulate growth, but manage the workload so you again can walk the line between just enough and too much training — for maximum effect.

What also changes now is the template’s feedback system kicks in. Next week brings more weight and more sets, based on my feedback. It’ll still be 3/fail for the reps, but that’s proper given the weight/sets change. Can’t wait to see how things will feel next Friday.

Some specific notes.

Lunges. I hate them, but they are good for me. Held a 10# DB in each hand, then the reps are per-leg (so 15e is 30 steps).

Back raise is different. They want you to keep your head up, back arched, and hip hinging — no back. Quite different, and really stretches my hamstrings — given how inflexible I am back there, only so much range of motion, while struggling to maintain the position. For weight, I just held a kettlebell at my chest (10kg, so really more like 22#, but whatever).

Front squats. Man haven’t done these in ages. I don’t really like them, but I have this growing feeling if I did more of these it’d be good for me. Maybe after I’m done with this RP stuff and I get back to my own programming, I’ll work them in on a more regular basis.

Hammers were different. I’ve been alternating them, but they want a slightly different technique. It’s good stuff. But again, is this enough? We’ll see.

Shrugs — I’m happy I started lighter on these, because that squeeze at the top, makes so much difference. This is a movement where it’s easy to do a lot of weight, but the lighter you go the better the quality of reps. Very easy to throw off that balance.

And stair calves. Man, calf work always makes me sore as heck. Even trying to take it easy still winds up with some hurt. These are the one thing that I will have to continue to slowly ramp up on.

RP Physique, Mesocycle 1, Week 1

• Dumbell Walking Lunge
  • BW x 5e
  • 20 x 15e
  • 20 x 15e
  • 20 x 10e
• 45º Back Raise
  • 20 x 10
  • 20 x 9
  • 20 x 8
• Front Squat
  • 45 x 10
  • 95 x 10
  • 135 x 5
  • 165 x 8
  • 165 x 8
  • 165 x 7
• Hammer Curl
  • 20e x 10
  • 35e x 12
  • 35e x 10
  • 35e x 8
• Dumbbell Shrug
  • 45e x 10
  • 65e x 5
  • 85e x 17
  • 85e x 17
  • 85e x 15
• Stair Calves
  • 20 x 12
  • 20 x 12
  • 20 x 12
  • 20 x 10
  • 20 x 10
  • 20 x 10