mickc1965 training log

Tuesday 25 August 2015 - session 2 @ 7:00pm

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) target is 15 reps @ 82.05% of previous 15rm

80kgs x 15

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) target is 25 reps @ 80.00% of previous 25rm

140kgs x 25

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) target is 5 reps @ 91.43% of previous 5rm

160kgs x 5
 
Wednesday 26 August 2015 - session 1 @ 6:10am

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 15 reps @ ~50% of 15rm

30kgs x 15

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 15 reps @ ~50% of 15rm

40kgs x 15

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 25 reps @ ~50% of 25rm

80kgs x 25

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 15 reps @ ~75% of 15rm

79.75kgs x 15

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 10 reps @ ~85% of 15rm

79.75kgs x 10
 
Last edited:
I decided this morning to alter my recovery day workout to a load that is circa 50% of my max for each rep range i.e. OH Press I used 30 kgs for 15 reps and my max for 15 reps is 57.5 kgs (I was doing 40% of my average projected 1rm of all 3 rep ranges). However this does not work for Dips and Chins so ! was thinking maybe it would be better to just do half the reps of the previous day i.e. last night on squats I did 15 reps at ~80% of 15rm so tonight just do 8 reps with same load then tomorrow do 15 reps at ~85% and the following day do 8 reps at that load and so on.

I feel this maybe a better plan, what do you think?
 
Wednesday 26 August 2015 - session 2 @ 6:00pm

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - aim is half the number of reps with same loads as yesterday

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) target is 8 reps @ 82.05% of previous 15rm

80kgs x 8

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) target is 12 reps @ 80.00% of previous 25rm

140kgs x 12

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) target is 3 reps @ 91.43% of previous 5rm

160kgs x 3
 
Thursday 27 August 2015 - session 1 @ 6:10am

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) target is 15 reps @ 86.96% of previous 15rm

50kgs x 15

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) target is 15 reps @ 87.88% of previous 15rm

72.5kgs x 15

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) target is 25 reps @ 87.10% of previous 25rm

135kgs x 25

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) target is 15 reps @ 86.05% of previous 15rm

92.5kgs (bw plus 13.25kgs) x 15

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) target is 15 reps @ 86.49% of previous 15rm

80kgs (bw plus 0.75kgs) x 15
 
Last edited:
Thursday 25 August 2015 - session 2 @ 6:05pm

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) target is 15 reps @ 87.18% of previous 15rm

85kgs x 15

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) target is 25 reps @ 85.71% of previous 25rm

150kgs x 25

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) target is 5 reps @ 101.42% of previous 5rm

177.5kgs x 5 - PB for 5 reps and 5th went up very smooth and comfortable which was a surprise so will attempt 180 on Saturday
 
Last edited:
Friday 28 August 2015 - session 1 @ 6:10am

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 8 reps @ 86.96% of previous 15rm

50kgs x 8

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 8 reps @ 87.88% of previous 15rm

72.5kgs x 8

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 12 reps @ 87.10% of previous 25rm

135kgs x 12

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 8 reps @ 86.05% of previous 15rm

92.5kgs (bw plus 13.25kgs) x 8

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 8 reps @ 86.49% of previous 15rm

80kgs (bw plus 0.75kgs) x 8
 
Weekly weigh in - Friday 28 August 2015

174.4lbs / 79.11kgs - down 5.4lb / 2.45kg - loss of some of the 9 lbs or so that I put on during 1 week holiday!!!

Average nett daily calorie intake - 2343 = last weeks body weight x 13.03
Average gross (before cardio) daily calorie intake - 2343 = last weeks body weight x 13.03

average daily macros

carbs @ 15.1% (88g)
protein @ 59.6% (349g)
fats @ 25.3% (66g)
 
Friday 28 August 2015 - session 2 @ 5:50pm

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) 8 reps @ 87.18% of previous 15rm

85kgs x 8

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) 12 reps @ 85.71% of previous 25rm

150kgs x 12

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 3 singles @ 101.42% of previous 5rm

177.5kgs x 1, 1, 1
 
Saturday 29 August 2015 - session 1 @ 6:10am

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) target is 15 reps @ 91.30% of previous 15rm

52.5kgs x 15

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) target is 15 reps @ 90.91% of previous 15rm

75kgs x 15

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) target is 25 reps @ 90.32% of previous 25rm

140kgs x 25

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) target is 15 reps @ 90.70% of previous 15rm

97.5kgs (bw plus 18.5kgs) x 15

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) target is 15 reps @ 91.89% of previous 15rm

85kgs (bw plus 6kgs) x 15
 
Saturday 29 August 2015 - session 2 @ 10:50am

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) target is 15 reps @ 92.31% of previous 15rm

90kgs x 15

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) target is 25 reps @ 91.43% of previous 25rm

160kgs x 25

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) target is 5 reps @ 102.86% of previous 5rm

180kgs x 5
 
Sunday 30 August 2015 - session 1 @ 2:30pm

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 8 reps @ 91.30% of previous 15rm

52.5kgs x 8

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 8 reps @ 90.91% of previous 15rm

75kgs x 8

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 12 reps @ 90.32% of previous 25rm

140kgs x 12

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 8 reps @ 90.70% of previous 15rm

97.5kgs (bw plus 18.5kgs) x 8

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 8 reps @ 91.89% of previous 15rm

85kgs (bw plus 6kgs) x 8
 
Last edited:
Tuesday 01 September 2015 - session 1 @ 6:05am

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) target is 15 reps @ 95.65% of previous 15rm

55kgs x 15

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) target is 15 reps @ 96.97% of previous 15rm

80kgs x 15

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) target is 25 reps @ 96.77% of previous 25rm

150kgs x 25

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) target is 15 reps @ 95.35% of previous 15rm

102.5kgs (bw* plus 22kgs) x 15

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) target is 15 reps @ 97.30% of previous 15rm

90kgs (bw* plus 9.5kgs) x 15

* put on nearly 2 kgs over the bank holiday weekend due to wife's birthday, food and alcohol excess, naughty me :oops:
 
Last edited:
Tuesday 01 September 2015 - session 2 @ 6:35pm

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) target is 15 reps @ 97.44% of previous 15rm

95kgs x 15

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) target is 25 reps @ 97.14% of previous 25rm

170kgs x 25

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 7 reps @ 80% of previous 5rm

140kgs x 7
 
Wednesday 02 September 2015 - session 1 @ 6:10am

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 8 reps @ 95.65% of previous 15rm

55kgs x 8

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 8 reps @ 96.97% of previous 15rm

80kgs x 8

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 12 reps @ 96.77% of previous 25rm

150kgs x 12

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 8 reps @ 95.35% of previous 15rm

102.5kgs (bw plus 22kgs) x 8

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 8 reps @ 97.30% of previous 15rm

90kgs (bw plus 9.5kgs) x 8
 
Wednesday 02 September 2015 - session 2 @ 6:05pm

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) 8 reps @ 97.44% of previous 15rm

95kgs x 8

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) 12 reps @ 97.14% of previous 25rm

170kgs x 12

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 4 reps @ 80.00% of previous 5rm

140kgs x 4
 
Thursday 03 September 2015 - session 1 @ 6:30am

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) target is 15 reps @ 102.17% of previous 15rm

58.75kgs x 15 - PB for 15 reps

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) target is 15 reps @ 103.03% of previous 15rm

85kgs x 15 - PB for 15 reps

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) target is 25 reps @ 103.23% of previous 25rm

160kgs x 25 - PB for 25 reps

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) target is 15 reps @ 101.16% of previous 15rm

108.75kgs (bw plus 29.75kgs) x 15 - PB for 15 reps

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) target is 15 reps @ 101.35% of previous 15rm

93.75kgs (bw plus 14.75kgs) x 15 - PB for 15 reps
 
Thursday 03 September 2015 - session 2 @ 10:35am

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) target is 15 reps @ 101.28% of previous 15rm

98.75kgs x 15 - PB for 15 reps

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) target is 25 reps @ 102.86% of previous 25rm

180kgs x 25 - PB for 25 reps

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 6 reps @ 91.43% of previous 5rm

160kgs x 6
 
Friday 04 September 2015 - session 1 @ 6:00am

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 8 reps @ 102.17% of previous 15rm

58.75kgs x 8

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 8 reps @ 103.03% of previous 15rm

85kgs x 8

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 12 reps @ 103.23% of previous 25rm

160kgs x 12

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 85 reps @ 101.16% of previous 15rm

108.75kgs (bw plus 19.75kgs) x 8

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 8 reps @ 101.35% of previous 15rm

93.75kgs (bw plus 14.75kgs) x 8
 
Weekly weigh in - Friday 04 September 2015

174.0lbs / 78.93kgs - down 0.4lb / 0.18kg

Average nett daily calorie intake - 3181 = last weeks body weight x 18.24
Average gross (before cardio) daily calorie intake - 3181 = last weeks body weight x 18.24

average daily macros

carbs @ 24.8% (197g)
protein @ 29.5% (235g)
fats @ 27.7% (98g)
alcohol @ 18.0%

aim was body weight x 13 ended up at body weight x 18.24, complete blow out week!!!
 
Last edited:
You must log in or register to reply here.
Back
Top