mickc1965 training log

Wednesday 28 January 2015

Flat Bench Lying Leg Raise -
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
Exercise Note -

Side Bends -
set 1 - 40 (20 bends per side)
set 2 - 40 (20 bends per side)
set 3 - 40 (20 bends per side)
Exercise Note -

Crunches -
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
Exercise Note -
 
Thursday 29 January 2015

Flat Bench Lying Leg Raise -
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
Exercise Note -

Side Bends -
set 1 - 40 (20 bends per side)
set 2 - 40 (20 bends per side)
set 3 - 40 (20 bends per side)
Exercise Note -

Crunches -
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
Exercise Note -
 
Will be starting next cycle soon and would appreciate advice on the following proposal

Training will be 6 days a week (Mon - Sat) DUP style, with 15 reps on days 1 and 2, 10s on 3 and 4 and 5s on 5 and 6 over 6 weeks with progression based on projected 1 rep maxes - so 15s will be at 55, 57.5, 60, 62.5, 65 and finally 67.5%, 10s will be 65, 67.5, 70, 72.5, 75 and finally 77.5% and 5s will be 75, 77.5, 80, 82.5, 85 and finally 87.5% of 1rm.

All sets will be performed as clusters (RPE 8 or 9) with total reps per muscle group gradually decreasing as the loads progress (current aim is for 15s starting at 45 reps tapering to 33, 10s from 35 to 23 and 5s from 25 to 13 with the exception of direct arm work which will be 2 sets max (60-70% of volume of compound exercises) at RPE 8 or 9.

Exercises will be the same throughout the cycle and currently proposing to do the following -
Day 1, 3 and 5 - flat bench / calf raise / overhead press / skullcrushers
Day 2, 4 and 6 - rear squat / t bar rows (deadlifts on 5s) / bicep curls

Should I do back / deadlifts on the same day as rear squats as above so any PC work is only done every other day or should I

1) move t bar / deads (and biceps) to days 1, 3 and 5 and move overhead press (and triceps) to days 2, 4 and 6 so the PC work is spread over the week?
2) instead of dropping t bar for deadlifts should I keep t bar and drop squats to do deads during the 5s

edit - should I move the blocks around for instance move the 5s to the beginning of the week then 15s then 10s?
 
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DUP (with HST principles??) - trial run, rep totals are suit Prilepins Table (www.powerliftingwatch.com/files/prelipins.pdf), I will be testing the following guideline - INOL of 1.0

Thursday 29 January 2015 - 6:00pm
(figures in brackets represent current projected 1rm)

Barbell Flat Bench (120kgs) - target is 45 reps @ 55% (approx) of 1rm in 3 clusters
cluster 1 - 67.5kgs x 22
cluster 2 - 67.5kgs x 14
cluster 3 - 67.5kgs x 9
Exercise Note - reduced the projected 1rm from 125.2 to 120 as this appears to be current projected 1rm across all rep ranges.

Standing Calf Raise (286.3kgs) - target is 60 reps @ 37.5% (approx) of 1rm in 3 clusters
cluster 1 - 110kgs x 26
cluster 2 - 110kgs x 20
cluster 3 - 110kgs x 14
Exercise Note -

Overhead Press (80.2kgs) - target is 45 reps @ 55% (approx) of 1rm of 1rm in 3 clusters
cluster 1 - 45kgs x 20
cluster 2 - 45kgs x 14
cluster 3 - 45kgs x 11
Exercise Note -

Skullcrushers (46.4kgs) - target is 30 to 40 reps @ 55% (approx) of 1rm in 2 clusters
cluster 1 - 27.5kgs x 20
cluster 2 - 27.5kgs x 15
Exercise Note -

Workout Note - Looks like INOL @ 1.0 may be a tad high (certainly on a consistent basis) as pretty much all clusters at RPE of 9 with last rep of last cluster for all exercises (except skullcrushers) at borderline failure so will set a rep range in accordance with INOL 0.9 - 1.0 so @ 55% rep range will be 40 - 45 and see how that goes
 
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Weekly weigh in - Friday 30 January 2015

187.7 lbs / 85.14 kgs - down 0.1 lb / 0.04 kg

Average nett calorie intake 3401 (3401 gross before any cardio exercise) carbs @ 44%, protein @ 33% and fats @ 23%

Nett calorie intake of 3402 at original starting weight of 187.8 lbs equals a multiplier of just over 18 so two weeks now of body weight x 18-19 and I lose weight, have decided it is time for a very slow cut (circa 0.5 lb per week) back to 182 lbs as my girth feels a little too big, so will set calorie intake this week between 3190 and 3378 (BW x 17 - 18) and see how that goes (Feb 14 - Jun 14 was a bulk phase where average calories were just over 3300 over a 17 week period with 11 lbs gain - 0.66 lbs average per week) so may have to reduce down to 2912 - 3094 calories (BW @ 182 lbs x 16-17) if that reduction is not enough.
 
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Decided not to do squats and back work tonight as lower back is still a bit tight so just did some bicep and tricep with some Ab work
 
Saturday 31 January 2015 - 3:20pm
(figures in brackets represent current projected 1rm)

Rear squats (137.7kgs) - target is 40-45 reps @ 55% (approx) of 1rm in 3 clusters
set 1 - 77.5kgs x 18
set 2 - 77.5kgs x 15
set 3 - 77.5kgs x 12
Exercise Note - have had issues with lower back this week but no problems with back today probably stopped 2/3 reps short on first 2 sets

T bar rows (156.2kgs) - target is 40-45 reps @ 55% (approx) of 1rm in 3 clusters
set 1 - 87.5kgs x 18
set 2 - 87.5kgs x 15
set 3 - 87.5kgs x 12
Exercise Note -

Combi-bar Curls (43.2kgs) - target is 40-45 reps @ 55% (approx) of 1rm in 3 clusters
set 1 - 25kgs x 18
set 2 - 25kgs x 15
set 3 - 25kgs x 10
Exercise Note -
 
Will be starting next cycle soon and would appreciate advice on the following proposal

Training will be 6 days a week (Mon - Sat) DUP style, with 15 reps on days 1 and 2, 10s on 3 and 4 and 5s on 5 and 6 over 6 weeks with progression based on projected 1 rep maxes - so 15s will be at 55, 57.5, 60, 62.5, 65 and finally 67.5%, 10s will be 65, 67.5, 70, 72.5, 75 and finally 77.5% and 5s will be 75, 77.5, 80, 82.5, 85 and finally 87.5% of 1rm.

All sets will be performed as clusters (RPE 8 or 9) with total reps per muscle group gradually decreasing as the loads progress (current aim is for 15s starting at 45 reps tapering to 33, 10s from 35 to 23 and 5s from 25 to 13 with the exception of direct arm work which will be 2 sets max (60-70% of volume of compound exercises) at RPE 8 or 9.

Exercises will be the same throughout the cycle and currently proposing to do the following -
Day 1, 3 and 5 - flat bench / calf raise / overhead press / skullcrushers
Day 2, 4 and 6 - rear squat / t bar rows (deadlifts on 5s) / bicep curls

Should I do back / deadlifts on the same day as rear squats as above so any PC work is only done every other day or should I

1) move t bar / deads (and biceps) to days 1, 3 and 5 and move overhead press (and triceps) to days 2, 4 and 6 so the PC work is spread over the week?
2) instead of dropping t bar for deadlifts should I keep t bar and drop squats to do deads during the 5s

edit - should I move the blocks around for instance move the 5s to the beginning of the week then 15s then 10s?
Any thoughts on the above post?
 
Monday 02 February 2015 - 6:00pm
(figures in brackets represent current projected 1rm)

Barbell Flat Bench (119.7kgs) - target is 40 - 45 reps @ 56.4% of 1rm in 3 clusters
cluster 1 - 67.5kgs x 22
cluster 2 - 67.5kgs x 13
cluster 3 - 67.5kgs x 10
Exercise Note -

Standing Calf Raise (290.5kgs) - target is 55 - 60 reps @ 43.0% of 1rm in 3 clusters
cluster 1 - 125kgs x 25
cluster 2 - 125kgs x 20
cluster 3 - 125kgs x 15
Exercise Note -

Overhead Press (80.3kgs) - target is 40 - 45 reps @ 56.0% of 1rm of 1rm in 3 clusters
cluster 1 - 45kgs x 20
cluster 2 - 45kgs x 15
cluster 3 - 45kgs x 10
Exercise Note -

Skullcrushers (47.9kgs) - target is 30 - 40 reps @ 57.4% of 1rm in 2 clusters
cluster 1 - 27.5kgs x 20
cluster 2 - 27.5kgs x 15
Exercise Note -
 
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Tuesday 03 February 2015 - 9:40pm - 10:18pm
(figures in brackets represent current projected 1rm)

Rear squats (138.5kgs) - target is 40-45 reps @ 56.0% of 1rm in 3 clusters
cluster 1 - 77.5kgs x 20
cluster 2 - 77.5kgs x 15
cluster 3 - 77.5kgs x 10
Exercise Note -

T bar rows (157.0kgs) - target is 40-45 reps @ 55.7 of 1rm in 3 clusters
cluster 1 - 87.5kgs x 20
cluster 2 - 87.5kgs x 15
cluster 3 - 87.5kgs x 10
Exercise Note -

Combi-bar Curls (43.2kgs) - target is 30-40 reps @ 57.8% of 1rm in 2 clusters
cluster 1 - 25kgs x 18
cluster 2 - 25kgs x 12
Exercise Note -
 
Wednesday 04 February 2015 - 6:00pm
(figures in brackets represent current projected 1rm)

Barbell Flat Bench (119.7kgs) - target is 31 - 35 reps @ 66.8% of 1rm in 3 clusters
cluster 1 - 80kgs x 13
cluster 2 - 80kgs x 12
cluster 3 - 80kgs x 9
Exercise Note -

Standing Calf Raise (290.5kgs) - target is 47 - 53 reps @ 48.2% of 1rm in 2 clusters
cluster 1 - 140kgs x 28
cluster 2 - 140kgs x 22
Exercise Note -

Overhead Press (80.3kgs) - target is 31 - 35 reps @ 65.4% of 1rm of 1rm in 3 clusters
cluster 1 - 52.5kgs x 14
cluster 2 - 52.5kgs x 11
cluster 3 - 52.5kgs x 8
Exercise Note -

Skullcrushers (47.9kgs) - target is 20 - 24 reps @ 67.8% of 1rm in 2 clusters
cluster 1 - 32.5kgs x 14
cluster 2 - 32.5kgs x 10
Exercise Note -
 
A 157kg t-bar row?! That's almost 7 plates if I'm doing my math correctly and you're just using an olympic bar and plates (no machine thing).

That's insane. Is your torso angle <= 45 degrees?
 
A 157kg t-bar row?! That's almost 7 plates if I'm doing my math correctly and you're just using an olympic bar and plates (no machine thing).

That's insane. Is your torso angle <= 45 degrees?

Angle is circa 45 degrees just a bar and plates (and versa grips) - the figure quoted is a projected 1rm so has never been lifted it is based on 105 kgs for 15 reps, best for 10 reps is 117.5 kgs (156.3 kgs) and the form breaks down a bit at a heavier weight so reduce the load slightly, best for 5 reps is 125 kgs (145.6 kgs)
 
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Thursday 05 February 2015

Flat Bench Lying Leg Raise -
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps

Side Bends -
set 1 - 40 (20 bends per side)
set 2 - 40 (20 bends per side)
set 3 - 40 (20 bends per side)

Crunches -
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
 
Angle is circa 45 degrees just a bar and plates (and versa grips) - the figure quoted is a projected 1rm so has never been lifted it is based on 105 kgs for 15 reps, best for 10 reps is 117.5 kgs (156.3 kgs) and the form breaks down a bit at a heavier weight so reduce the load slightly, best for 5 reps is 125 kgs (145.6 kgs)

What kind of handle do you use? A close grip attachment or something that provides more grip-width?

My best is 102kg x 5 (maybe 6-7 @ absolute max effort) though I noticed that the close grip attachment was such that it would roll to one side and make the lift uneven, so I dropped the whole movement. i have yet to find a back movement that I like considering I haven't done pullups in a while due to a shoulder injury.
 
What kind of handle do you use? A close grip attachment or something that provides more grip-width?

My best is 102kg x 5 (maybe 6-7 @ absolute max effort) though I noticed that the close grip attachment was such that it would roll to one side and make the lift uneven, so I dropped the whole movement. i have yet to find a back movement that I like considering I haven't done pullups in a while due to a shoulder injury.
No handle just the bar
 
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m_6qHHJ8CaJOg7QGGjytXnQ.jpg


You have got me thinking which of the above do you think would be best?
 
Thursday 05 February 2015 - 6:00pm
(figures in brackets represent current projected 1rm)

Rear squats (138.5kgs) - target is 31-35 reps @ 66.8% of 1rm in 3 clusters
cluster 1 - 92.5kgs x 13
cluster 2 - 92.5kgs x 11
cluster 3 - 92.5kgs x 9
Exercise Note -

T bar rows (157.0kgs) - target is 31-35 reps @ 65.3% of 1rm in 3 clusters
cluster 1 - 102.5kgs x 14
cluster 2 - 102.5kgs x 11
cluster 3 - 102.5kgs x 11
Exercise Note -

Combi-bar Curls (43.2kgs) - target is 20-23 reps @ 69.4% of 1rm in 2 clusters
cluster 1 - 30kgs x 12
cluster 2 - 30kgs x 11
Exercise Note -
 
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