Week 3.

More sets, and now going 2/fail.

I’m enjoying the 2/fail part – but the moar sets? Man, I’m at the gym for 2 hours now. Not the worst thing in the world (great place to be), but geez this is quite the session. And I reckon next week will be even more sets! Curious how mesocycle 2 will be, since that’s with a metabolite focus, so intraset rest is 30-90 seconds – I’ll aim for 60 and keep moving.

Anyways, thigs continue to progress well. Volume is of course increasing. I’m not sore when I start the next session, so volume can continue to increase. I am getting more reps, more everything. So hey, here’s hoping this is good.

One thing that’s not going well? Weight loss. I’m 249-250 depending how I stand on the scale. 😉 Now granted, I’ve basically been on Base 1 so it’s to be expected, but I was hoping for a clean 249 this morning. This will be first week fully on Cut 1, I guess I’ll deal with it — but if I’m not clearly and firmly in the 240’s by next week, I’m going to be irritated. That all said, I know bodyweight is only 1 measure — when I look in the mirror, when I feel how clothing fits, for sure there’s small improvement. So, just gotta trust the process. Who knows — I may wind up only dropping 1 lb./week instead of the 2/week I want.

RP Physique, Mesocycle 1

• Incline Wide Grip Bench Press
  • bar x 10
  • 95 x 10
  • 135 x 5
  • 175 x 10
  • 175 x 8
  • 175 x 7
  • 175 x 7
  • 175 x 7
• Incline Dumbbell Flye
  • 30e x 18
  • 30e x 16
  • 30e x 14
  • 30e x 12
  • 30e x 12
• Flat Dumbbell Bench Press
  • 85e x 9
  • 85e x 7
  • 85e x 6
  • 85e x 6
• Barbell Bent Over Row
  • bar x 10
  • 95 x 10
  • 115 x 5
  • 140 x 12
  • 140 x 10
  • 140 x 8
  • 140 x 8
  • 140 x 7
• Normal Grip Pulldown
  • 110 x 16
  • 110 x 13
  • 110 x 11
  • 110 x 11
  • 110 x 10
• Dumbbell Side Lateral Raise
  • 20e x 15
  • 20e x 12
  • 20e x 9
  • 20e x 10
  • 20e x 18
• Slant Board Sit-up
  • bw x 15
  • bw x 12
  • bw x 8
  • bw x 5

Week 2 comes to an end.

It’s been good. I’ve been enjoying getting a reasonable amount of work, but not feeling so damn beat-up afterwards. Of course, volume is still low and it’s still “3/fail”.

Week 3 is where things get a little more serious – just about everything will be 5 sets, and going to 2/fail — that’s going to be a lot more volume, a lot more relative intensity.

Back to address a previous wondering — is throwing 3 sets of curls on a “random” day meaningful? Well, 3 sets may not be, but 4 quality sets sure seems to do something. I got a light pump, so there’s something going on. 🙂 I reckon as this goes on, it should get better.

All in all, I’m liking the approaches here. I’m taking in as much feedback as I can about how this approach works for me, and how I may work to structure my training in the future. I’m also wondering if I may NOT dive into my own programming just yet, but I am giving thought that if this works well, trying the full set of RP powerlifting templates. I know they’re built with the same underlying philosophies (because it’s RP and Dr. Mike), but obviously a different approach.

On the bodyweight front…

Weight has either stalled or slowed, but either way I’m going to Cut 1 now — and yes, now. No point in waiting for Monday (i.e. the perfect 2-week mark). Looking at the difference between Base 1 and Cut 1? It essentially drops 60g of fat/day (at least on lifting days) – protein and carbs stay the same. But hey, that’s 540 cals/day, which is a substantial cutback. Since Base 1 and Cut 1 are essentially the same in that regard, I’m going to stick with “medium” level.

FWIW, I have intentionally stopped doing extra cardio work. Why? because it gives me another variable to manipulate. When Cut 1 is no longer productive, I may add cardio in to help further disrupt calorie balance (burn more), to see if I can hang on Cut 1 a little longer.

Onwards. Looking forward to next week, ratcheting up the workload. Seriously, 2/fail is going to feel better to me.

RP Physique, Mesocycle 1, Week 2

• Dumbell Walking Lunge
  • bw x 5e
  • 20 x 16e
  • 20 x 14e
  • 20 x 10e
  • 20 x 9e
• 45º Back Raise
  • 20 x 10
  • 20 x 10
  • 20 x 9
  • 20 x 9
• Front Squat
  • bar x 10
  • 95 x 10
  • 135 x 5
  • 175 x 8
  • 175 x 7
  • 175 x 7
  • 175 x 6
• Hammer Curl
  • 20e x 10
  • 35e x 11
  • 35e x 11
  • 35e x 9
  • 35e x 7
• Dumbbell Shrug
  • 45e x 10
  • 70e x 5
  • 90e x 18
  • 90e x 17
  • 90e x 15
  • 90e x 14
• Stair Calves
  • 20 x 14
  • 20 x 14
  • 20 x 12
  • 20 x 11
  • 20 x 10
  • 20 x 10

Week 2 continues well. I’m getting better at judging a “3/fail” setup.

I’m also finding that setup to be interesting. I mean, typically it’s one of two things: straight sets or a work up. With straight sets you’re doing X sets of Y reps, and it may well be that the first few sets get to Y reps and you aren’t exhausted — you don’t get to Y-n reps until a few sets in. Or with a work-up, the work-up sets aren’t exhausting. But here, each set is taken to some level of failure – so there’s always a good amount of work being done.

I’m finding that each day after I’m a bit sore in the muscle groups worked, but it dissipates by the time I get to the next session of that group. As well, I am NOT feeling as beat-up, which is a great thing! I mean, I might move a little slow due to being sore, but that’s entirely different than moving slow because things are just perpetually aching. So this is good!

Here’s the ultimate thing about all of this: volume. Volume per session. Volume per bodypart. Volume in a week. There’s a lot, and it grows, every session. And volume is how you grow. 🙂 So yes, this all very interesting for me to go through — very different training approach.

Of course, it’s just week 2 of the first mesocycle, so I’m only scratching the surface. 🙂

That said…

I continue to enjoy starting with back work, and having back work that’s really quality. There’s a lot more lat emphasis on this program right now, and I find that kinda cool — looking forward to results.

Row to Chest remains a bit awkward for me, but I’m not sweating actually hitting the nipple-line, just striving for that bar path. It’s certainly hitting my upper back more than my lats this way, which is ultimately the point.

One thing I thought about today while close-grip benching was the lack of arm pain. I continue to be pain free, and I’m very happy about that. At this point, I’m attributing it to the post-workout work I do, which is some stretching, but mostly a lot of foam rolling with emphasis on my back and shoulder area.

I also am finding a better bench setup these days too. Better equipment certainly helps. I’m setting my feet a little further back — not extreme tuck like some people get, but it’s further back for me. I don’t have a picture or video, but it feels like my heels are just behind my knees (relative to a line perpendicular to the ground). I’m getting tighter, better drive, and for sure the butt stays on the bench.

The other thing is my bodyweight.

I believe I’ve plateaued, which stands to reason on the Base template. I’m going to move to Cut 1 now, but I’m not 100% sure if I’ll do days as medium or heavy. Reason is, with the Physique templates, they say “if you do X sets in a workout, count it as this type of day”. Well, my sets are increasing with each session due to the way the templates work. So it may well be that I’m to go heavy on the Cut 1 template, but I don’t want that to be more cals than I’m eating now (I’ve been doing Base as medium). So, gotta look at the numbers, but regardless of the details, it’s time to move along to keep the weight-loss going.

RP Physique, Mesocycle 1, week 2

• Wide-Grip Pulldown
  • 80 x 10
  • 105 x 5
  • 125 x 13
  • 125 x 12
  • 125 x 10
  • 125 x 8
• Underhand Pulldown
  • 105 x 12
  • 105 x 12
  • 105 x 11
  • 105 x 10
• Row To Chest
  • 120 x 9
  • 120 x 8
  • 120 x 8
• Barbell Upright Row
  • 75 x 12
  • 75 x 11
  • 75 x 10
  • 75 x 9
• Close-Grip Bench Press
  • bar x 10
  • 135 x 10
  • 165 x 5
  • 185 x 12
  • 185 x 8
  • 185 x 7
  • 185 x 6
• Incline Dumbbell Press
  • 60e x 12
  • 60e x 10
  • 60e x 10
  • 60e x 9
• Reaching Sit-up
  • bw x 15
  • bw x 15
  • bw x 10

Today went better than last week – everything felt more comfortable.

High bar squats got a slight adjustment: instead of being atop my traps, the bar was just behind the peak but resting atop my shoulders. Much more comfortable. Also worked more at elbows in and down, to make a better shelf. But all in all, it moved better.

And really, same can be said for everything today: it just moved better. Again, acclimation, even tho more weight and more sets. It’s still 3/fail tho. Can’t wait for next week and 2/fail. 🙂

I am really liking the seated leg curls. This is the first time I’ve used such a machine, and I’m getting some work in my hamstrings that I never got out of a lying leg curl.

Despite the fact it doesn’t feel like I’m getting a lot of work per-session, the fact that later in the day and then the next day I’m certainly tighter and sore in the muscles worked, that’s a decent sign. Hopefully that keeps up every week, as indicator that I’m getting more stress and NOT adapting.

Anyways, moving along.

RP Physique, Mesocycle 1. Week 2

• High Bar Squat
  • bar x 10
  • 135 x 10
  • 175 x 5
  • 200 x 10
  • 200 x 8
  • 200 x 8
  • 200 x 7
• Leg Press
  • sled x 10
  • 135 x 10
  • 225 x 5
  • 325 x 15 (really, 140# of plates on each side of the sled)
  • 325 x 12
  • 325 x 12
  • 325 x 12
• Seated Leg Curl
  • 80 x 12
  • 80 x 10
  • 80 x 11
  • 80 x 11
• Calves on Leg Press
  • 75 x 14
  • 75 x 14
  • 75 x 13
  • 75 x 12
  • 75 x 12
  • 75 x 12
• Cable Tricep Pushdown
  • 40 x 10
  • 60 x 5
  • 85 x 20
  • 85 x 20
  • 85 x 15
  • 85 x 12
• High Incline Dumbbell Press
  • 45e x 15
  • 45e x 13
  • 45e x 12
  • 45e x 11

Well, for sure the carb deprevation is kicking in. I’m starting to get those dizzy spells during heavier lifts. I can mitigate it by, as part of my set-up, just holding my breath and squeezing/bearing/tightening/Valsalva everything — do that until I feel the dizzy start to kick in, then relax and let things clear up. Then I can proceed and all is ok.

But it shows that I’m getting carb depleted, which is good. Soon the actual tissue loss will start.

I am down 2-ish pounds since last week, which is good. The Base Diet template is then a little low, but that’s fine — I’m actually getting the results I want, which is a slow start to the loss. I’m sure the 2 lb. is simply glycogen, but it’s what should be happening at this point. I will stay on the Base template this week and see how it goes. I don’t expect to stay on Base beyond this week, but it’ll all be based upon results/progress.

So in terms of progress, the lifting template takes a bigger step forward: weights go up, and sets go up. It’s still repping to “3/fail”, which is still hard for me to judge and want to stop at; still, I try. I know the coming weeks will get harder, both because the feedback system will increase the work — and the lack of carbs should also start to kill me. 🙂

The pressing work is generally fine — all as expected.

Bent rows continue to make me smile – rowing into the belly button is so different, but I’m really amazed at how hard it hits the lats.

Anyways, all felt pretty good today. Progress.

RP Physique, Mesocycle 1, week 2

• Incline Wide Grip Bench Press
  • bar x 10
  • 95 x 10
  • 135 x 5
  • 175 x 8
  • 175 x 8
  • 175 x 7
  • 175 x 6
• Incline Dumbbell Flye
  • 30e x 15
  • 30e x 15
  • 30e x 13
  • 30e x 12
• Flat Dumbbell Bench Press
  • 85e x 8
  • 85e x 8
  • 85e x 7
• Barbell Bent Over Row
  • bar x 10
  • 95 x 10
  • 115 x 5
  • 135 x 12
  • 135 x 10
  • 135 x 8
  • 135 x 7
• Normal Grip Pulldown
  • 105 x 12
  • 105 x 10
  • 105 x 10
  • 105 x 10
• Dumbbell Side Lateral Raise
  • 20e x 13
  • 20e x 11
  • 20e x 9
  • 20e x 8
• Slant Board Sit-up
  • bw x 12
  • bw x 12
  • bw x 8

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

Upper body day 2 of this initial week of everything. Still at “3/fail”, so it’s still not very intensive; it’s still about acclimation.

I have to admit tho, I’m feeling a little more work (from the past 2 sessions) than I expected. Different movements, different ordering, different technique (e.g. pausing/squeezing at the peak of every rep), plus I’m probably not doing the best judgement of “3/fail” (maybe at times being more “2/fail”). It’s good! And here things are different too — starting with lat pulldowns, and then doing 2 variations. That’s something I’d likely never program on my own, but it sure puts an emphasis on the lats.

I will also say it’s been great to try different technique. For example, with pulldowns at my old gym I had to lean backwards some to deal with the range of motion on the machine. In the new gym, I can keep my torso truly upright — which is the way RP wants you to execute the pulldowns: torso upright, back arched, chest up, so the bar pulls down and touches the top of the chest. That makes a HUGE difference in the execution and the feel of the movement, and then the level of engagement of the lats is so much more. I love it.

That said tho, the Row to Chest was a little awkward for me. It’s rowing to “the nipple-line” instead of a normal BB row into the belly button. So I started with a wider grip, but that felt awkward. I then did a more normal row grip, but that too felt weird. I’m going to have to review the technique video again.

What’s going to start now with the template is the rating of the workout. The template is designed with a feedback system to help adjust workload to help maximize growth potential, walking the line of maximium growth vs. overtraining. I’m looking forward to seeing how this aspect of the templates works out.

So even tho it’s only been the first week (and it’s not even completed), I’m having positive first impressions of these Renaissance Periodization Physique templates. But really, I expected good things because of my past positive experiences with RP and their overall commitment to excellence.

Speaking of that…

The weight loss seems to be tracking well so far. It’s only the first week, only on the Base template, and I’m 99.9% sure this initial drop in weight is purely things like glycogen stores and not tissue. But so long as the weight is going down that’s good — indication of a caloric deficit. I can say I’m feeling a little better, not as “full”, so a fair indication at this point.

The meal-prep stuff has been working out well too. I’m still experimenting to find an approach that will work long-term, but right now just making a bunch of meat and carb-source at once, then each evening assembling the next day’s meals, it’s working ok.

Many weeks ahead, but so far, so good.

RP Physique, Mesocycle 1, Week 1

• Wide-Grip Pulldown
  • 80 x 10
  • 100 x 5
  • 120 x 15
  • 120 x 12
  • 120 x 10
• Underhand Pulldown
  • 100 x 10
  • 100 x 12
  • 100 x 12
• Row To Chest
  • 115 x 10
  • 115 x 8
• Barbell Upright Row
  • 70 x 13
  • 70 x 13
  • 70 x 11
• Close-Grip Bench Press
  • bar x 10
  • 135 x 10
  • 155 x 5
  • 175 x 12
  • 175 x 10
  • 175 x 7
• Incline Dumbbell Press
  • 55e x 15
  • 55e x 12
  • 55e x 11
• Reaching Sit-up
  • BW x 15
  • BW x 12

First lower body day of the new templates.

I needed to dial things in a bit more here, especially due to new equipment. But I think overall the session went ok.

Still aiming to stop “3 from failure” at this point. The weights are light, but it’s deceptive because this isn’t really about weight on the bar.

I will say that high-bar squats are SO different. Bar resting atop the traps. Feet/stance narrow (shoulder-width), pointing almost forward. Very different body mechanics and path.

Plus, everything is paused and/or squeezed at the peak of the movement. No momentum, all emphasis on using the particular muscle(s) to make things move. That really changes things. Not just how things get worked, but also a mental shift that I have to keep reminding myself to do. 🙂

As a note: when I put weight on the leg press sled, I notate it like it was weight on a bar. So if I put 1 45# plate on each side, I note it as 135 — but of course, that’s not really how much is being moved, because that depends upon the angle of the sled, the weight of the sled itself, etc. But it’s the easiest way to stay consistent with plate math. 🙂

Calves. Man, such tightness. Much stretch! I know from past experience to NOT overdo it here, else I’ll be unable to walk for the next week.

All in all, alright. I’m still excited about this new approach. Very curious to see where it goes.

For example, throwing in the pushdowns and the high-inclines at the end. It’s not a lot of work there, but this is all around frequency over the course of the week. It’s not exactly what I’m used to. How will my body respond? Hopefully positively. 🙂

RP Physique, Mesocycle 1, Week 1

• High Bar Squat
  • bar x 10
  • 135 x 10
  • 165 x 5
  • 190 x 10
  • 190 x 8
  • 190 x 7
• Leg Press
  • sled x 10
  • 135 x 10
  • 225 x 5
  • 310 x 14
  • 310 x 14
  • 310 x 12
• Seated Leg Curl
  • 60 x 20 (WAY to0 easy)
  • 75 x 12
  • 75 x 12
• Calves on Leg Press
  • 70 x 12
  • 70 x 12
  • 70 x 12
  • 70 x 12
  • 70 x 12
  • 70 x 12
• Cable Tricep Pushdown
  • 20 x 10
  • 40 x 5
  • 60 x 20 (too light, counting as another warm-up)
  • 80 x 20
  • 80 x 15
  • 80 x 15
• High Incline Dumbbell Press
  • 45e x 16
  • 45e x 14
  • 45e x 14

I guess I’m excited for the next 15-ish weeks as I start on a very different program – because all weekend long my dreams were about the gym. ZMA makes for funky dreams. 🙂

I’m starting on 2 things today:

1. Renaissance Periodization Diet Template
2. Renaissance Periodization Physique Template

The diet goal is to shed 10-20 pounds (hopefully closer to 20) over the next 12-ish weeks. Following a fat-loss template from RP, and striving for a few things this time around:

• More front-end meal-prep, to make it easier to get meals in.
• Letting the earlier weeks be more tasty, saving the bland for the later weeks when it’ll be difficult anyways. Thinking here is if I’m eating chicken for 12 weeks, I’m going to quickly be miserable and then the later weeks will be really miserable. So up front, when I could have slightly fattier foods, have those now, like lean beef. That way when the templates basically force me to have to eat really lean and clean, then maybe I won’t be totally sick of the foods yet and there’ll be some novelty to get me through. We’ll see if this works.
• Don’t worry about strength loss — focus on fat loss (and muscle retention).
• Enjoy the process of becoming lighter and leaner (h/t to Shelby Starnes).

And so my gym work is going to be based on the RP Physique Templates. I picked the 4-day, full-body approach, on the novice/intermediate level. I debated if I should have done novice/intermediate vs. advanced, because their criteria was benching 225 for 10 reps — which I can do — so maybe I should have gone for the advanced template. But sometimes when doing something totally new it’s good to start from the beginning to see what you can learn. So here I am.

Of course, today was totally light and easy. It’s the first day of the cycle, where it’s about starting and getting acclimated. So the workload really wasn’t that tough, and it’s not supposed to be.

That said, there was some new stuff to get used to.

First, right now I have to stop about 3 reps from failure. That’s not something I’m used to. I really wanted to keep going, but I had to cut it off when I felt I got to that point. That was novel.

Second, they provide videos to show how you should execute the movements, and some of it was different enough. Like all the bench pressing was more bodybuilder style, with upper arms more perpendicular to the torso. The BB Rows came to the bellybutton, which I normally don’t do (more upper-abdomen), but wow what a difference in the lats engagement. And everything is with a pause to eliminate momentum. Really changes things, and was tough for me to focus on. So of course, this is why you gotta start really light and easy — you gotta get used to everything new. 🙂

I expect the coming weeks will adjust up to being rather difficult. Looking forward to seeing where this goes.

RP Physique, Mesocycle 1, Week 1

• Incline Wide Grip Bench Press
  • bar x 10
  • 95 x 10
  • 135 x 5
  • 165 x 10
  • 165 x 8
  • 165 x 6
• Incline Dumbbell Flye
  • 20e x 20 (too easy)
  • 25e x 20 (too easy)
  • 30e x 13
• Flat Dumbbell Bench Press
  • 80e x 10
  • 80e x 8
• Barbell Bent Over Row
  • bar x 10
  • 95 x 10
  • 115 x 5
  • 130 x 12
  • 130 x 10
  • 130 x 8
• Normal Grip Pulldown
  • 100 x 12
  • 100 x 12
  • 100 x 10
• Dumbbell Side Lateral Raise
  • 20e x 13
  • 20e x 10
  • 20e x 9
• Slant Board Sit-up
  • BW x 10
  • BW x 10