Starting meso 3 – resensitization.

The goal of this mesocycle is to lift heavier weights, a LOT less volume, and give the body a different stimulous to prime it to start accepting another round of hypertrophy work.

It’s 3/fail throughout. Not a huge volume increase. Really, today felt like a deload. Sure a couple sets were pushed a bit, but all in all it was just not much. But to be expected.

Felt nice to lift things slightly heavier.

That said, I also felt a little weaker. Used to be able to hit inclines for more. But I’m going to chalk it up to still being depleted.

On that front, I bottomed out at 236 for 16 lb loss. I’m happy with that number. I had to change belts and go down a bit, and even that belt gets pretty tight. I can tell clothing overall fits looser. Things are OK in the mirror. Sure, I’m not ripped, but it was a good cut cycle. I was away at a training event the past 5 days and while I tried to still eat reasonably well, my food choices were limited. I weighed in at 239 this morning, and I wouldn’t be surprised if some of that is sodium bloat — I’ll see how things settle down as the week progresses. I did allow myself more carbs while I was out, and I am going to bring my carbs up a bit this week (vs. what I had been doing). Establish my new set point.

And my hope is with more carbs in me, the weights should move better.

Meso 3 is designed for 2 weeks: 2 work weeks, 1 deload. I’m debating what to do. Part of me thought about extending Meso 3 for 3-4 weeks total, or maybe I’ll just do the 2 and skip the deload. Not 100% sure yet. But what I do know is I’m going to repeat the MPT so I can gather more info. Yes, I’d like to get back to heavier lifting, but I think there’s still something worth learning by running MPT again immediately. However I am going to shape it differently:

• meso 1, 6-10 rep window, focus on barbell work as much as possible
• meso 1 again, but with 8-12 rep window, start to work in some DB work.
• meso 2, with 8-12 rep window, with more isolation/db work.
• meso 3

This is something suggested by RP staffer Jared Feather. I’d like to see how it will go.

Anyways, onwards!

RP Physique, Mesocycle 3

• Incline Bench Press
  • bar x 10
  • 95 x 10
  • 135 x 5
  • 165 x 5
  • 195 x 6
  • 195 x 6
  • 195 x 6
• DB Bench Press
  • 60e x 10
  • 90e x 8
• Barbell Row
  • bar x 10
  • 95 x 10
  • 135 x 5
  • 185 x 8
  • 185 x 8
• Normal Grip Pulldown
  • 120 x 12
  • 125 x 10
• DB Lateral Raises
  • 25e x 12
  • 25e x 12
• Reaching Situp
  • 10 x 12
  • 10 x 12