mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Sunday 25 December 2016
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 65, average heart rate was 67 (increased heart rate assumed due to alcohol consumption last night)
7:45am - Cycle 19 (at stated % of 10rm)
Chest - target is one set of 10 reps of each of the following
Flat Bench (~75%) - 20kgs x 10 / 40kgs x 5 / 65kgs x 10
Dips (~75%) - 87.5kgs x 5 / 105kgs x 10
Back - target is one set of 10 reps of each of the following
Pendlay Rows (~75%) - 40kgs x 10 / 60kgs x 5 / 72.5kgs x 10
Wide Grip Pullups (~75%) - 77.5kgs x 10
Shoulders - OH Press target is one set of 10 followed by 1 set of 25 reps of side lateral raises
OH Press (~75%) - 20kgs x 10 / 40kgs x 2 / 47.5kgs x 10
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 20kgs x 12
Close Grip Bench - 55kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Body weight - 163.0lbs / 73.94kgs
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 65, average heart rate was 67 (increased heart rate assumed due to alcohol consumption last night)
7:45am - Cycle 19 (at stated % of 10rm)
Chest - target is one set of 10 reps of each of the following
Flat Bench (~75%) - 20kgs x 10 / 40kgs x 5 / 65kgs x 10
Dips (~75%) - 87.5kgs x 5 / 105kgs x 10
Back - target is one set of 10 reps of each of the following
Pendlay Rows (~75%) - 40kgs x 10 / 60kgs x 5 / 72.5kgs x 10
Wide Grip Pullups (~75%) - 77.5kgs x 10
Shoulders - OH Press target is one set of 10 followed by 1 set of 25 reps of side lateral raises
OH Press (~75%) - 20kgs x 10 / 40kgs x 2 / 47.5kgs x 10
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 20kgs x 12
Close Grip Bench - 55kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Body weight - 163.0lbs / 73.94kgs
Last edited:
mickc1965
Well-Known Member
Sunday 25 December 2016
11:15am - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - target is 15 reps (one set of 10 reps plus second set of 5) of each of the following
Rear Squats (~75%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 825kgs x
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 117.5kgs x
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 172.5kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 167.5kgs x 30
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
NOW LET THE FESTIVITIES BEGIN!! HAPPY CHRISTMAS TO ALL
11:15am - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - target is 15 reps (one set of 10 reps plus second set of 5) of each of the following
Rear Squats (~75%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 825kgs x
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 117.5kgs x
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 172.5kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 167.5kgs x 30
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
NOW LET THE FESTIVITIES BEGIN!! HAPPY CHRISTMAS TO ALL
Last edited:
mickc1965
Well-Known Member
Tuesday 27 December 2016
4:00pm - Cycle 19 (at stated % of 10rm)
Chest - target is one set of 10 reps of each of the following
Incline Bench (~75%) - 20kgs x 10 / 40kgs x 5 / 55kgs x 10
Dips (~75%) - 87.5kgs x 5 / 105kgs x 10
Back - target is one set of 10 reps of each of the following
Neutral Grip (~75%) - 87.5kgs x 10
Supinated Grip (~75%) - 85kgs x 10
Shoulders - OH Press target is one set of 10 followed by 1 set of 25 reps of side lateral raises
OH Press (~75%) - 20kgs x 10 / 40kgs x 2 / 47.5kgs x 10
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 rep
EZ curls - 25kgs x 12
Close Grip Bench - 57.5kgs x 15
Squats & Deadlifts - target is 15 reps (one set of 10 reps plus second set of 5) of each of the following
Front Squats (~75%) - 40kgs x 5 / 60kgs x 10, 5
Deadlift (~75%) - 60kgs x 5 / 100kgs x 2 / 117.5kgs x 10, 5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 30
4:00pm - Cycle 19 (at stated % of 10rm)
Chest - target is one set of 10 reps of each of the following
Incline Bench (~75%) - 20kgs x 10 / 40kgs x 5 / 55kgs x 10
Dips (~75%) - 87.5kgs x 5 / 105kgs x 10
Back - target is one set of 10 reps of each of the following
Neutral Grip (~75%) - 87.5kgs x 10
Supinated Grip (~75%) - 85kgs x 10
Shoulders - OH Press target is one set of 10 followed by 1 set of 25 reps of side lateral raises
OH Press (~75%) - 20kgs x 10 / 40kgs x 2 / 47.5kgs x 10
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 rep
EZ curls - 25kgs x 12
Close Grip Bench - 57.5kgs x 15
Squats & Deadlifts - target is 15 reps (one set of 10 reps plus second set of 5) of each of the following
Front Squats (~75%) - 40kgs x 5 / 60kgs x 10, 5
Deadlift (~75%) - 60kgs x 5 / 100kgs x 2 / 117.5kgs x 10, 5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 30
Last edited:
mickc1965
Well-Known Member
Wednesday 28 December 2016
8:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 66, average heart rate was 59
8:30am - Cycle 19 (at stated % of 10rm)
Chest - target is one set of 10 reps of each of the following
Flat Bench (~80%) - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 10
Dips (~80%) - 110kgs x 10
Back - target is one set of 10 reps of each of the following
Pendlay Rows (~80%) - 40kgs x 10 / 60kgs x 5 / 77.5kgs x 10
Wide Grip Pullups (~80%) - 82.5kgs x 10
Shoulders - OH Press target is one set of 10 followed by 1 set of 25 reps of side lateral raises
OH Press (~80%) - 20kgs x 10 / 40kgs x 2 / 50kgs x 10
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 25kgs x 12
Close Grip Bench - 60kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Body weight - 170.0lbs / 77.11kgs
8:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 66, average heart rate was 59
8:30am - Cycle 19 (at stated % of 10rm)
Chest - target is one set of 10 reps of each of the following
Flat Bench (~80%) - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 10
Dips (~80%) - 110kgs x 10
Back - target is one set of 10 reps of each of the following
Pendlay Rows (~80%) - 40kgs x 10 / 60kgs x 5 / 77.5kgs x 10
Wide Grip Pullups (~80%) - 82.5kgs x 10
Shoulders - OH Press target is one set of 10 followed by 1 set of 25 reps of side lateral raises
OH Press (~80%) - 20kgs x 10 / 40kgs x 2 / 50kgs x 10
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 25kgs x 12
Close Grip Bench - 60kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Body weight - 170.0lbs / 77.11kgs
Last edited:
mickc1965
Well-Known Member
Friday 30 December 2016
8:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 68, average heart rate was 63
9:15am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of the following
Flat Bench (~80%) - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 10+3+2
OH Press (~80%) - 20kgs x 10 / 40kgs x 2 / 50kgs x 10+3+2
Back - Target is one set of 10 reps of each of the following
Pendlay Rows (~80%) - 40kgs x 10 / 60kgs x 5 / 77.5kgs x 10
Wide Grip Pullups (~80%) - 82.5kgs x 10
Biceps & Triceps - target is one set of 12 reps
EZ curls - 25kgs x 12
Close Grip Bench - 62.5kgs x 12
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Leg Raises x 100
Crunches x 100
Body weight - 173.0lbs / 78.47kgs
8:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 68, average heart rate was 63
9:15am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of the following
Flat Bench (~80%) - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 10+3+2
OH Press (~80%) - 20kgs x 10 / 40kgs x 2 / 50kgs x 10+3+2
Back - Target is one set of 10 reps of each of the following
Pendlay Rows (~80%) - 40kgs x 10 / 60kgs x 5 / 77.5kgs x 10
Wide Grip Pullups (~80%) - 82.5kgs x 10
Biceps & Triceps - target is one set of 12 reps
EZ curls - 25kgs x 12
Close Grip Bench - 62.5kgs x 12
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Leg Raises x 100
Crunches x 100
Body weight - 173.0lbs / 78.47kgs
Last edited:
mickc1965
Well-Known Member
Friday 30 December 2016
6:00pm - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - target is one set of 10 reps plus 5 reps of each of the following
Rear Squats (~80%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 87.5kgs x 10, 5
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 115kgs x 10, 5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 15 / 100kgs x 10 / 140kgs x 5 / 175kgs x 30
Shrugs (Bar behind) - 60kgs x 15 / 100kgs x 10 / 140kgs x 5 / 170kgs x 30
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
6:00pm - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - target is one set of 10 reps plus 5 reps of each of the following
Rear Squats (~80%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 87.5kgs x 10, 5
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 115kgs x 10, 5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 15 / 100kgs x 10 / 140kgs x 5 / 175kgs x 30
Shrugs (Bar behind) - 60kgs x 15 / 100kgs x 10 / 140kgs x 5 / 170kgs x 30
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
Last edited:
mickc1965
Well-Known Member
Saturday 31 December 2016
7:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 53, average heart rate was 61
8:15am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of the following
Incline Bench (~80%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 10+5
OH Press (~80%) - 20kgs x 10 / 40kgs x 2 / 50kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Neutral Grip (~80%) - 92.5kgs x 10
Supinated Grip (~80%) - 90kgs x 10
Biceps & Triceps - target is 1 set of 12 reps
EZ curls - 25kgs x 12
Close Grip Bench - 65kgs x 12
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
7:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 53, average heart rate was 61
8:15am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of the following
Incline Bench (~80%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 10+5
OH Press (~80%) - 20kgs x 10 / 40kgs x 2 / 50kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Neutral Grip (~80%) - 92.5kgs x 10
Supinated Grip (~80%) - 90kgs x 10
Biceps & Triceps - target is 1 set of 12 reps
EZ curls - 25kgs x 12
Close Grip Bench - 65kgs x 12
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Last edited:
mickc1965
Well-Known Member
Saturday 31 December 2016
6:00pm - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - target is one set of 10 reps plus 5 reps of each of the following
Front Squats (~80%) - 40kgs x 5 / 65kgs x 10, 5
Deadlift (~80%) - 60kgs x 5 / 100kgs x 2 / 125kgs x 10, 5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 28
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
6:00pm - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - target is one set of 10 reps plus 5 reps of each of the following
Front Squats (~80%) - 40kgs x 5 / 65kgs x 10, 5
Deadlift (~80%) - 60kgs x 5 / 100kgs x 2 / 125kgs x 10, 5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 28
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
Last edited:
mickc1965
Well-Known Member
Monday 02 January 2017
10:00am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of the following
Flat Bench (~85%) - 20kgs x 10 / 40kgs x 5 / 72.5kgs x 10+5
OH Press (~85%) - 20kgs x 10 / 40kgs x 2 / 53.75kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Pendlay Rows (~85%) - 40kgs x 10 / 60kgs x 5 / 82.5kgs x 10
Wide Grip Pullups (~85%) - 87.5kgs x 10
Biceps & Triceps - target is 1 set of 10-12 reps
EZ curls - 25kgs x 12
Close Grip Bench - 65kgs x 12
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
10:00am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of the following
Flat Bench (~85%) - 20kgs x 10 / 40kgs x 5 / 72.5kgs x 10+5
OH Press (~85%) - 20kgs x 10 / 40kgs x 2 / 53.75kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Pendlay Rows (~85%) - 40kgs x 10 / 60kgs x 5 / 82.5kgs x 10
Wide Grip Pullups (~85%) - 87.5kgs x 10
Biceps & Triceps - target is 1 set of 10-12 reps
EZ curls - 25kgs x 12
Close Grip Bench - 65kgs x 12
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Last edited:
mickc1965
Well-Known Member
Monday 02 January 2017
6:00pm - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - target is one set of 10 reps plus 5 reps of the following
Rear Squats (~85%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 92.5kgs x 10+5
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 10+5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 28
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 172.5kgs x 30
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
6:00pm - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - target is one set of 10 reps plus 5 reps of the following
Rear Squats (~85%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 92.5kgs x 10+5
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 10+5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 28
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 172.5kgs x 30
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
Last edited:
mickc1965
Well-Known Member
Tuesday 03 January 2017
6:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 50, average heart rate was 54
Note - went down with a cold yesterday afternoon and struggled to get to sleep so got a little over 4 hours in total
6:45am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of each of the following
Incline Bench (~85%)- 20kgs x 10 / 40kgs x 5 / 62.5kgs x 10+5
OH Press (~85%) - 20kgs x 10 / 40kgs x 2 / 53.75kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Neutral Grip (~85%) - 80kgs x 5 / 100kgs x 10
Supinated Grip (~85%) - 80kgs x 5 / 97.5kgs x 10
Biceps & Triceps - target is 1 set of 10-12 reps
EZ curls - 25kgs x 12
Close Grip Bench - 65kgs x 12
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
6:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 50, average heart rate was 54
Note - went down with a cold yesterday afternoon and struggled to get to sleep so got a little over 4 hours in total
6:45am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of each of the following
Incline Bench (~85%)- 20kgs x 10 / 40kgs x 5 / 62.5kgs x 10+5
OH Press (~85%) - 20kgs x 10 / 40kgs x 2 / 53.75kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Neutral Grip (~85%) - 80kgs x 5 / 100kgs x 10
Supinated Grip (~85%) - 80kgs x 5 / 97.5kgs x 10
Biceps & Triceps - target is 1 set of 10-12 reps
EZ curls - 25kgs x 12
Close Grip Bench - 65kgs x 12
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Last edited:
mickc1965
Well-Known Member
Tuesday 03 January 2017
8:50am - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - target is one set of 10 reps plus 5 reps of the following
Front Squats (~85%) - 40kgs x 5 / 60kgs x 2 / 70kgs x 10+5
Deadlift (~85%) - 60kgs x 5 / 100kgs x 2 / 132.5kgs x 10+5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 28
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
8:50am - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - target is one set of 10 reps plus 5 reps of the following
Front Squats (~85%) - 40kgs x 5 / 60kgs x 2 / 70kgs x 10+5
Deadlift (~85%) - 60kgs x 5 / 100kgs x 2 / 132.5kgs x 10+5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 28
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
Last edited:
mickc1965
Well-Known Member
Wednesday 04 January 2017
6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 63
Note - a little surpised at a 10 as cold has now fully kicked in which would explain the higher than normal heart rate but I did get a good nights sleep
6:30am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of the following
Flat Bench (~90%) - 20kgs x 10 / 40kgs x 5 / 75kgs x 10+5
OH Press (~90%) - 20kgs x 10 / 40kgs x 2 / 56.25kgs x 10+5
Back - Target is one set of 10 reps of the following
Pendlay Rows (~90%) - 40kgs x 10 / 60kgs x 5 / 87.5kgs x 10
Wide Grip Pullups (~90%) - 92.5kgs x 10
Biceps & Triceps - Target is one set of 10-12 reps of the following
EZ curls - 26kgs x 12
Close Grip Bench - 67.5kgs x 12
6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 63
Note - a little surpised at a 10 as cold has now fully kicked in which would explain the higher than normal heart rate but I did get a good nights sleep
6:30am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of the following
Flat Bench (~90%) - 20kgs x 10 / 40kgs x 5 / 75kgs x 10+5
OH Press (~90%) - 20kgs x 10 / 40kgs x 2 / 56.25kgs x 10+5
Back - Target is one set of 10 reps of the following
Pendlay Rows (~90%) - 40kgs x 10 / 60kgs x 5 / 87.5kgs x 10
Wide Grip Pullups (~90%) - 92.5kgs x 10
Biceps & Triceps - Target is one set of 10-12 reps of the following
EZ curls - 26kgs x 12
Close Grip Bench - 67.5kgs x 12
Last edited:
mickc1965
Well-Known Member
Wednesday 04 January 2017
6:00pm - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - Target is one set of 10 reps plus 5 reps of the following
Rear Squats (~90%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 97.5kgs x 10+5
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 130kgs x 10+5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 28
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 30
6:00pm - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - Target is one set of 10 reps plus 5 reps of the following
Rear Squats (~90%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 97.5kgs x 10+5
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 130kgs x 10+5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 28
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 30
Last edited:
mickc1965
Well-Known Member
Thursday 05 January 2017
6:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 64, average heart rate was 64
6:20am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of the following
Incline Bench (~90%)- 20kgs x 10 / 40kgs x 5 / 67.5kgs x 10+5
OH Press (~90%) - 20kgs x 10 / 40kgs x 2 / 56.25kgs x 10+5
Back - Target is one set of 10 reps of the following
Neutral Grip (~90%) - 90kgs x 5 / 105kgs x 10
Supinated Grip (~90%) - 90kgs x 5 / 102.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps of the following
EZ curls - 27.5kgs x 10
Close Grip Bench -70kgs x 10
6:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 64, average heart rate was 64
6:20am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is one set of 10 reps plus 5 reps of the following
Incline Bench (~90%)- 20kgs x 10 / 40kgs x 5 / 67.5kgs x 10+5
OH Press (~90%) - 20kgs x 10 / 40kgs x 2 / 56.25kgs x 10+5
Back - Target is one set of 10 reps of the following
Neutral Grip (~90%) - 90kgs x 5 / 105kgs x 10
Supinated Grip (~90%) - 90kgs x 5 / 102.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps of the following
EZ curls - 27.5kgs x 10
Close Grip Bench -70kgs x 10
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mickc1965
Well-Known Member
Thursday 05 January 2017
6:15pm - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - Target is 15 reps (1 x 10 plus 5) of each of the following
Front Squats (~90%) - 40kgs x 5 / 60kgs x 2 / 72.5kgs x 10+5
Deadlift (~90%) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 10+5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 28
6:15pm - Cycle 19 (at stated % of 10rm)
Squats & Deadlifts - Target is 15 reps (1 x 10 plus 5) of each of the following
Front Squats (~90%) - 40kgs x 5 / 60kgs x 2 / 72.5kgs x 10+5
Deadlift (~90%) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 10+5
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 28
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