mickc1965 training log

Is that OHP done as a military press or a push press?

If the former, nice job. Anybody who can strict OHP their body weight is strong in my book (...which sells in the coloring book isle, fyi) ;).
 
Done as Military but sometimes there is a slight bounce as I fatigue, so will stop as I approach that stage and just do another set
 
Tuesday 14 April 2015
Routine B - cycle 8, week 4, day 2
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

PM session @ 6:00pm

Deadlift (197.6 / na / 193.5)
target is 8 reps (aiming for 4 sets of 4) @ 92.35% of previous projected 1rm
set 1 - 182.5kgs x 2
set 2 - 182.5kgs x 2
set 3 - 182.5kgs x 2
set 4 - 182.5kgs x 2
Exercise Note - 180 seconds rest between sets

Rear Shrugs (219.45 / na / na)
target is 30 reps @ 65.04% of previous projected 1rm
set 1 - 142.75kgs x 15
set 2 - 142.75kgs x 10
set 3 - 142.75kgs x 5
Exercise Note - 30 seconds rest between sets

Abs
2 x 10 leg raises
2 x 20 side bends
2 x 10 leg pull ins
2 x 10 crunches
 
No, my bench has dropped since June last year and is stagnant at the moment, probably too much for me training 6 days a week but all other lifts are progressing!!!

EDIT: Have been contemplating dropping bench altogether and replace with dips for a cycle or two, any opinions welcome
 
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Wednesday 15 April 2015
Routine A - cycle 8, week 4, day 3
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6:15am

Barbell Flat Bench (119.7 / na / na)
target is 20 reps (1 x activation set plus 10 myo-reps) @ 75.19% of previous projected 1rm
set 1 - 90kgs x 10+2+2+2+2+2
Exercise Note - 30 seconds rest between myo-reps

Pendlay rows (98.84 / na / na)
target is 20 reps (1 x activation set plus 10 myo-reps) @ 75.13% of previous projected 1rm
set 1 - 74.25kgs x 10+2+2+2+2+2
Exercise Note - 30 seconds rest between myo-reps
 
mickc1965 said:
No, my bench has dropped since June last year and is stagnant at the moment, probably too much for me training 6 days a week but all other lifts are progressing!!!

EDIT: Have been contemplating dropping bench altogether and replace with dips for a cycle or two, any opinions welcome
Click to expand...

Dips are a superior exercise if your shoulders can handle them. If you want to go into powerlifting, you should keep bench. If you just want to get stronger, it probably isn't necessary.

You could always throw bench in at 70% at some point(s) during the week to keep it in the bank.
 
TangoDown said:
Dips are a superior exercise if your shoulders can handle them. If you want to go into powerlifting, you should keep bench. If you just want to get stronger, it probably isn't necessary.
Click to expand...

Shoulders were able to handle dips twice a week when I was also doing flat bench and incline bench also twice a week (all on different days on a 3 days on 1 day off routine) - biggest issue was getting used to hanging 40-50 kgs on a belt, used to cut into my hips quite badly in the beginning!! Will not be powerlifting so no issue there - but I am looking at changing my deadlifts as starting to feel tired in general (could be due to restarting 6 am workouts) but lower back in particular feels tired as probably training too close to failure on deads 3 days a week and doing Pendlays for the other 3 days.
 
Wednesday 15 April 2015
Routine A - cycle 8, week 4, day 3
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 6:20pm

Rear Squats (141.06 / na / na)
target is 20 reps (1 x activation set plus 10 myo-reps) @ 75.14% of previous projected 1rm
set 1 - 106kgs x 10+2+2+2+2+2
Exercise Note - 40 seconds rest between myo-reps

Standing Calf Raise (290.5 / na / na)
target is 40 reps (1 x activation set plus 20 myo-reps) @ 60.07% of previous projected 1rm
set 1 - 174.5kgs x 20+5+5+5+5
Exercise Note - 30 seconds rest between myo-reps

Abs
2 x 10 leg raises
2 x 20 side bends
2 x 10 leg pull ins
2 x 10 crunches
 
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Thursday 16 April 2015
Routine B - cycle 8, week 4, day 4
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6:10am

Overhead Press (82.79 / na / na)
target is 20 reps (1 x activation set plus 10 myo-reps) @ 75.19% of previous projected 1rm
set 1 - 62.25kgs x 10+2+2+2+2+2
Exercise Note - 30 seconds rest between myo-reps

Neutral Grip Chins (130.21 / na / na)
target is 20 reps (1 x activation set plus 10 myo-reps) @ 75.07% of previous projected 1rm
set 1 - 97.75kgs (body weight plus 14kgs) x 10+2+2+2+2+2
Exercise Note - 30 seconds rest between myo-reps
 
Going to reduce loads tonight in deadlift as starting to feel generally tired from doing too much deadlifting (I think) too close to rep failure in every session (3 days per week) - It was supposed to be 3 sets of 3 reps @ ~ 87.5% of 1rm so will reduce to 2 or 3 sets of 5 reps @ 75% instead - need to look at my routine and sort out a different set up for deads as quite happy with everything else at the moment (well except bench which is crap at the moment)
 
Thursday 16 April 2015
Routine B - cycle 8, week 8, day 4
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 5:45pm

Deadlift (197.6 / na / 193.5)
target is 15 reps (aiming for 3 sets of 5) @ 70.85% of previous projected 1rm
set 1 - 140kgs x 5
set 2 - 140kgs x 5
set 3 - 140kgs x 5
Exercise Note - 180 seconds rest between sets

Rear Shrugs (219.45 / na / na)
target is 40 reps (1 x activation set plus 20 myo-reps) @ 60.03% of previous projected 1rm
set 1 - 131.75kgs x 20+5+5+5+5
Exercise Note - 30 seconds rest between myo-reps

Abs
2 x 10 leg raises
2 x 20 side bends
2 x 10 leg pull ins
2 x 10 crunches
 
Weekly weigh in - Friday 17 April 2015

183.9lbs / 83.42kgs - down 0.5lb / 0.22kg

Average nett calorie intake 2861 (2861 gross before any cardio exercise) = last weeks body weight x 15.52 (15.52 gross) - carbs @ 42%, protein @ 40% and fats @ 18%
 
Friday 17 April 2015
Routine A - cycle 8, week 4, day 5
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6:00am

Barbell Flat Bench (119.7 / na / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 65.16% of previous projected 1rm
set 1 - 78kgs x 15+3+3+3+3+3
Exercise Note - 30 seconds rest between myo-reps

Pendlay rows (98.84 / na / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 65.01% of previous projected 1rm
set 1 - 64.25kgs x 15+3+3+3+3+3
Exercise Note - 30 seconds rest between myo-reps
 
Friday 17 April 2015
Routine A - cycle 8, week 4, day 5
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 5:45pm


Rear Squats (141.06 / na / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 65.04% of previous projected 1rm
set 1 - 91.75kgs x 15+3+3+3+3+3
Exercise Note - 40 seconds rest between myo-reps, surprisingly it got easier in the later sets


Standing Calf Raise (290.5 / na / na)
target is 50 reps (1 x activation set plus 25 myo-reps) @ 55.08% of previous projected 1rm
set 1 - 160kgs x 25+5+5+5+5+5
Exercise Note - 30 seconds rest between myo-reps


Abs
2 x 11 leg raises
2 x 22 side bends
2 x 11 leg pull ins
2 x 11 crunches
 
Saturday 18 April 2015
Routine B - cycle 8, week 4, day 6
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @

Overhead Press (82.79 / na / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 65.22% of previous projected 1rm
set 1 - 54kgs x 15+3+3+3+3+3
Exercise Note - 30 seconds rest between myo-reps

Neutral Grip Chins (130.21 / na / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 65.08% of previous projected 1rm
set 1 - 84.75kgs (bw plus 1.5kgs) x 15+3+3+3+3+3
Exercise Note - 30 seconds rest between myo-reps

Abs
2 x 11 leg raises
2 x 22 side bends
2 x 11 leg pull ins
2 x 11 crunches
 
Saturday 18 April 2015
Routine B - cycle 8, week 4, day 6
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 6:20pm

Deadlift (197.6 / na / 193.5)
target is 15 reps (3 sets of 5) @ 82.22% of previous projected 1rm
set 1 - 162.5kgs x 5
set 2 - 162.5kgs x 5
set 3 - 162.5kgs x 5
Exercise Note - 180 seconds rest between sets

Rear Shrugs (219.45 / na / na)
target is 50 reps (1 x activation set plus 25 myo-reps) @ 55.02% of previous projected 1rm
set 1 - 120.75kgs x 25+5+5+5+5+5
Exercise Note - 30 seconds rest between myo-reps
 
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