mickc1965 training log

mickc1965

mickc1965

Well-Known Member
Following a recent post by Joe.Muscle I thought I would give a 3 day on 1 day off full body (A/B/C) workout a go (please excuse the light weights for the legs as I have neglected these over the years).

All upper body exercises will be 20 total reps per muscle group (15s will be 15 reps short rest plus 5, 10s will be 2 sets, clustered where required) with 15 reps in the 5s (3 sets, clustered where required). All leg work (including deadlifts) will be 30 reps in total (20 reps for the 5s). All done with barbell as train at home.

Routine A – Flat Bench / Bent over Rows / Landmine Press / Rear Squats (ATG) / Good Mornings / Calf Raise

Routine B – Military Press / Supinated Chins / Dips / Deadlift / Good Mornings / Calf Raise

Routine C – Incline Bench / Landmine Rows / Landmine Press / Hack Squat / SLDL / Calf Raise
 
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Sunday 23 March - Routine A1 - 10s - Body Weight 81.5kgs
Squat 67.5kgs x 10, 10, 10
Good Mornings 50kgs x 10, 10, 10
Calf Raise 80kgs x 15, 15
Flat Bench 82.5kgs x 10, 10
BOR 60kgs x 10, 10
Landmine Press 45kgs x 10, 10
 
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Monday 24 March 2014 – Routine B1 – 10s – Body Weight 82kgs
Military Press 47.5kgs x 10, 10
Supinated Chins 82kgs x 10, 10
Dips 92kgs x 10, 10
Deadlift 97.5kgs x 10, 10, 10
Good Mornings 50kgs x 10, 10, 10
Calf Raise 80kgs x 15, 15
 
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Tuesday 25 March 2014 – Routine C1 – 10s – Body Weight 81.9kgs
Incline Bench 70kgs x 10, 10
Landmine Rows 60kgs x 10, 10
Landmine Press 45kgs x 10, 10
Hack Squat 65kgs x 10, 10, 10
SLDL 65kgs x 10, 10, 10
Calf Raise 80kgs x 15, 15
 
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Thursday 27 March - Routine A2 - 10s - Body Weight 81.4kgs
Flat Bench 85kgs x 10, 10
BOR 62.5kgs x 10, 10
Landmine Press 47.5kgs x 10, 10
Squat 75kgs x 10, 10, 10
Good Mornings 52.5kgs x 10, 10, 10
Calf Raise 90kgs x 15, 15
 
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Friday 28 March 2014 – Routine B2 – 10s – Body Weight 81.4kgs
Military Press 50kgs x 10, 10
Supinated Chins 81.4kgs x 10, 10
Dips 96.4kgs x 10, 10
Deadlift 102.5kgs x 10, 10, 10
Good Mornings 55kgs x 10, 10, 10
Calf Raise 92.5kgs x 15, 15
 
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How is the high frequency treating you? I'm doing a similar program, but only 3x/week, which seems to be plenty of frequency for gains.
 
Sci, the training is going well and at the moment I am able to keep each workout to around 35 to 40 minutes will probably have to go to an AM / PM split in the 5s. I did at the latter end of the last cycle start training using Wernbom on a 6 day programme (upper on m/w/f and lower on t/t/s) but the current training method seems to be more taxing on the legs even though total weekly volume is the same as last cycle but upper body is similar even though volume has now increased.
 
Saturday 29 March 2014 – Routine C2 – 10s – Body Weight 81.6kgs

Incline Bench 72.5kgs x 10, 10
Landmine Rows 62.5kgs x 10, 10
Landmine Press 47.5kgs x 10, 10
Hack Squat 67.5kgs x 10, 10, 10
SLDL 67.5kgs x 10, 10, 10
Calf Raise 90kgs x 15, 15
 
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Monday 31 March - Routine A3 - 10s - Body Weight 81.7kgs

Flat Bench 90kgs x 7, 6, 4, 3 - used Fat Gripz for 1st time looks like about 5 or 6% drop in weight
BOR 65kgs x 10, 10
Landmine Press 50kgs x 10, 10
Squat 80kgs x 10, 10, 10
Good Mornings 57.5kgs x 10, 10, 10
Calf Raise 100kgs x 15, 15
 
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Tuesday 01 April 2014 – Routine B3 – 10s – Body Weight 81.7kgs

Military Press 52.5kgs x 10, 10
Supinated Chins 81.7kgs x 10, 10
Dips 101.7kgs x 10, 10
Deadlift 107.5kgs x 10, 10, 8, 2
Good Mornings 57.5kgs x 10, 10, 10
Calf Raise 105kgs x 15, 15
 
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Wednesday 02 April – Routine C3 – 10s – Body Weight 81.9kgs

Incline Bench 75kgs x 10, 8, 2
Landmine Rows 67.5kgs x 10, 10
Landmine Press 50kgs x 10, 10
Hack Squat 70kgs x 10, 10, 10
SLDL 70kgs x 10, 10, 10
Calf Raise 110kgs x 15, 15
 
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Friday 04 April - Routine A4 - 10s - Body Weight 81.9kgs



Flat Bench 90kgs x 8, 5, 4, 3
BOR 70kgs x 10, 10
Landmine Press 52.5kgs x 10, 10
Squat 85kgs x 10, 8, 7, 5
Good Mornings 60kgs x 10, 10, 10
Calf Raise 117.5kgs x 15, 15
 
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Saturday 05 April 2014 – Routine B4 – 10s – Body Weight 81.9kgs

Military Press 55kgs x 9, 6, 5
Supinated Chins 91.9kgs x 10, 7, 3
Dips 103.15kgs x 10, 10
Deadlift 110kgs x 10, 10, 10
Good Mornings 60kgs x 10, 10, 10
Calf Raise 120kgs x 15, 15
 
Sunday 06 April – Routine C4 – 10s – Body Weight 81.4kgs

Incline Bench 77.5kgs x 10, 6, 4
Landmine Rows 70kgs x 10, 10
Landmine Press 52.5kgs x 10, 10
Hack Squat 75kgs x 10, 10, 10
SLDL 72.5kgs x 10, 10, 10
Calf Raise 120kgs x 15, 15
 
Tuesday 08 April - Routine A1 - 5s - Body Weight 82.3kgs

AM
Flat Bench 85kgs x 5, 5, 5, 5
BOR 72.5kgs x 5, 5, 5, 5
Landmine Press 53.75kgs x 5, 5, 5, 5
PM
Squat 85kgs x 5, 5, 5, 5 - 80kgs x 10
Good Mornings 62.5kgs x 5, 5, 5, 5, 5, 5
Calf Raise 120kgs x 10, 10, 10
 
Wednesday 09 April 2014 – Routine B1 – 5s – Body Weight 82kgs

AM
Military Press 55kgs x 5, 5, 5, 5
Supinated Chins 92kgs (BW plus 10kgs) x 5, 5, 5, 5
Dips 103.25kgs (BW plus 21.25kgs) x 5, 5, 5, 5
PM
Deadlift 115kgs x 6, 6, 6, 6, 6
Barbell lunges 60kgs x 10, 10, 10
Calf Raise 120kgs x 10, 10, 10
 
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What to do, I have not been following my own plan and have been still been doing 20 reps for each upper body part in the 5s and after completing the 1st three days have realised that the 4th set is already close to failure (approx 85% of 5RM with 90 second rest between sets) - I could go back to original plan but I do like to see an increase in total weight lifted (I know it doesn't work that way) from session to session, for those of you that do full body daily workouts would you

a) drop to 3 sets of 5 or
b) drop to 2 sets of 5 with a 3rd set at say 10 to 12 reps with my current 15RM max load as a metabolic set
 
I'd get 3min rest between sets, and drop the 4th set. It isn't giving you an extra stimulus at that load.
 
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