mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Finally decided on new set up - 6 days a week as follows
Day 1 - AM t bar rows / shrugs (front) / biceps - PM incline barbell bench / lower abs
Day 2 - AM landmine press / triceps - PM deficit barbell hack squats / standing calf raise / obliques
Day 3 - AM bent over rows / shrugs (rear) / biceps - PM dips / upper abs
Day 4 - AM overhead press / triceps - PM front squats / standing calf raise / obliques
Day 5 - AM neutral grip chins / biceps - PM flat barbell bench / deadlifts / lower abs
Day 6 - AM push press / triceps - PM rear squats / standing calf raise / obliques
Day 7 - REST!!!!!!!
If for any reason cannot train twice in a day then will drop shrugs and maybe bicep and tricep work depending on how much time I have.
Day 1 - AM t bar rows / shrugs (front) / biceps - PM incline barbell bench / lower abs
Day 2 - AM landmine press / triceps - PM deficit barbell hack squats / standing calf raise / obliques
Day 3 - AM bent over rows / shrugs (rear) / biceps - PM dips / upper abs
Day 4 - AM overhead press / triceps - PM front squats / standing calf raise / obliques
Day 5 - AM neutral grip chins / biceps - PM flat barbell bench / deadlifts / lower abs
Day 6 - AM push press / triceps - PM rear squats / standing calf raise / obliques
Day 7 - REST!!!!!!!
If for any reason cannot train twice in a day then will drop shrugs and maybe bicep and tricep work depending on how much time I have.
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mickc1965
Well-Known Member
Thursday 18 December 2014 @ 5:50pm
Rear Squats - 97.5kgs x 10, 90kgs x 10, 80kgs x 10
Standing Calf Raise - 150kgs x 10, 10, 10
Flat Bench Knee Pull In x 15, 15, 15
Notes - 120 seconds between sets
Rear Squats - found this quite hard tonight probably because did front squats on Tuesday and Deadlifts last night
Rear Squats - 97.5kgs x 10, 90kgs x 10, 80kgs x 10
Standing Calf Raise - 150kgs x 10, 10, 10
Flat Bench Knee Pull In x 15, 15, 15
Notes - 120 seconds between sets
Rear Squats - found this quite hard tonight probably because did front squats on Tuesday and Deadlifts last night
mickc1965
Well-Known Member
Weekly weigh in - Friday 19 December 2014
183.2lbs / 83.1kgs - up 0.1lb / 0.05kg
Average nett calorie intake 3665 (3665 gross before any cardio exercise) carbs @ 46%, protein @ 30% and fats @ 24%
A little surprised with only a 0.1lb weight gain bearing in mind total calorie consumption was body weight x 20 and no alcohol was consumed, so calorie goal for upcoming week will increase back up to body weight x 22 = 4030 per day which should not be too hard considering Christmas is only 6 days away.
183.2lbs / 83.1kgs - up 0.1lb / 0.05kg
Average nett calorie intake 3665 (3665 gross before any cardio exercise) carbs @ 46%, protein @ 30% and fats @ 24%
A little surprised with only a 0.1lb weight gain bearing in mind total calorie consumption was body weight x 20 and no alcohol was consumed, so calorie goal for upcoming week will increase back up to body weight x 22 = 4030 per day which should not be too hard considering Christmas is only 6 days away.
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TangoDown
Member
I am taking in 3500/day with no cardio and haven't gained any weight in close to a month. Seems like every time I'm heavier than 170lb, I have to consume whole livestock to get heavier
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mickc1965
Well-Known Member
Saturday 20 December 2014 @ 5:25pm
Barbell Incline Bench
set 1 - 72.5kgs x 15
set 2 - 67.5kgs x 15
set 3 - 62.5kgs x12
set 4 - 55kgs x 8 / 50kgs x 7
Flat Bench Lying Leg Raise x 15, 15, 15, 15
Notes - 90 seconds rest between sets
Barbell Incline Bench - 90 seconds rest felt brutal from 3rd set on, 4th set was split into 2 basically long enough between them to remove 5kgs from the bar.
Barbell Incline Bench
set 1 - 72.5kgs x 15
set 2 - 67.5kgs x 15
set 3 - 62.5kgs x12
set 4 - 55kgs x 8 / 50kgs x 7
Flat Bench Lying Leg Raise x 15, 15, 15, 15
Notes - 90 seconds rest between sets
Barbell Incline Bench - 90 seconds rest felt brutal from 3rd set on, 4th set was split into 2 basically long enough between them to remove 5kgs from the bar.
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mickc1965
Well-Known Member
Sunday 21 December 2014 @ 2:50pm
Deficit (40mm) Barbell Hack Squat
set 1 - 95kgs x 15
set 2 - 90kgs x 15
set 3 - 85kgs x 15
set 4 - 75kgs x 15
Standing Calf Raise
set 1 - 130kgs x 25
set 2 - 125kgs x 25
set 3 - 120kgs x 22+3 (10 second pause)
set 4 - 110kgs x 25
Side Bends x 30, 30, 30, 30
Notes - 90 seconds rest between sets
Deficit (40mm) Barbell Hack Squat
set 1 - 95kgs x 15
set 2 - 90kgs x 15
set 3 - 85kgs x 15
set 4 - 75kgs x 15
Standing Calf Raise
set 1 - 130kgs x 25
set 2 - 125kgs x 25
set 3 - 120kgs x 22+3 (10 second pause)
set 4 - 110kgs x 25
Side Bends x 30, 30, 30, 30
Notes - 90 seconds rest between sets
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mickc1965
Well-Known Member
Monday 22 December 2014 @ 6:55am - 07:21am
Bent over Rows - target range 10-12 reps with 90 seconds rest between sets
set 1 - 80kgs x 12
set 2 - 75kgs x 12
set 3 - 70kgs x 12
set 4 - 70kgs x 12
Shrugs (rear) - target range 13-15 reps with 90 seconds rest between sets
set 1 - 100kgs x 15
set 2 - 100kgs x 15
set 3 - 100kgs x 15
set 4 - 100kgs x 15
Barbell curls - target range 10-12 reps with 90 seconds rest between sets
set 1 - 22.5kgs x 12
set 2 - 22.5kgs x 12
set 3 - 22.5kgs x 12
set 4 - 22.5kgs x 12
Bent over Rows - target range 10-12 reps with 90 seconds rest between sets
set 1 - 80kgs x 12
set 2 - 75kgs x 12
set 3 - 70kgs x 12
set 4 - 70kgs x 12
Shrugs (rear) - target range 13-15 reps with 90 seconds rest between sets
set 1 - 100kgs x 15
set 2 - 100kgs x 15
set 3 - 100kgs x 15
set 4 - 100kgs x 15
Barbell curls - target range 10-12 reps with 90 seconds rest between sets
set 1 - 22.5kgs x 12
set 2 - 22.5kgs x 12
set 3 - 22.5kgs x 12
set 4 - 22.5kgs x 12
TangoDown
Member
Got a question for you since Jester hasn't been around lately. Been doing real low rep bench, sets of 2 reps, and worked up to 4x2 220lb (about 5 minutes apart) a few sessions ago which was a workset PR. I tested for 5RM 2 sessions and wanted 215lb x 5 - expected at least 215lb x 4, but rep 4 only got a few inches off the chest. It makes no sense to me. My 5RM attempts never seem very grindy so do you think it could have something to do with work capacity since I've been training with such low reps?
Today I got 3x3 210lb (4 minutes rest b/w sets) [because I figured I'd throw in a slightly lower % day], so it'd make no sense to only be pushing out 3 reps at 215lb IMO.
Note that my bench form isn't near perfect though I always have some sort of arch and try hard to remain stable. Bench is definitely not my strong suite.
Today I got 3x3 210lb (4 minutes rest b/w sets) [because I figured I'd throw in a slightly lower % day], so it'd make no sense to only be pushing out 3 reps at 215lb IMO.
Note that my bench form isn't near perfect though I always have some sort of arch and try hard to remain stable. Bench is definitely not my strong suite.
mickc1965
Well-Known Member
TBH the way you are training is not my forte (not sure if any way is my forte) and it is probably better if Alex answers this but I don't think it's related to conditioning as we are only talking a couple of reps, if you were trying to pump out 10 or 15 reps then yes it probably would be a conditioning issue.
I accept you should have got more than 3 reps but you haven't actually lost much strength as looking back at your log you was getting 210 x 4 giving a projected 1rm of approx 237.7 and 215 x 3 = 236.2, so 215 x 5 would have been an increase of over 5% in a little over a month giving a 1rm of 250.5 (all figures according to the Epley formula). I currently have issues with flat bench as well with the reps dropping off quicker than expected at 80% or more of my 1rm.
I do have a couple of questions though
1) why do you have such long breaks between sets, obviously for recovery I know but I cannot remember the last time I took 3 minutes rest, it is only ever 2 minutes max on upper body.
2) when was the last time you took an SD, how is your sleep?
I accept you should have got more than 3 reps but you haven't actually lost much strength as looking back at your log you was getting 210 x 4 giving a projected 1rm of approx 237.7 and 215 x 3 = 236.2, so 215 x 5 would have been an increase of over 5% in a little over a month giving a 1rm of 250.5 (all figures according to the Epley formula). I currently have issues with flat bench as well with the reps dropping off quicker than expected at 80% or more of my 1rm.
I do have a couple of questions though
1) why do you have such long breaks between sets, obviously for recovery I know but I cannot remember the last time I took 3 minutes rest, it is only ever 2 minutes max on upper body.
2) when was the last time you took an SD, how is your sleep?