mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 13 January 2017
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 50, average heart rate was 58
6:15am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is 15 reps (1 x 10 reps plus 5, clustered if required) of each of the following
Incline Bench (~103%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 77.5kgs x 10+2+2+1
OH Press (~108%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 67.5kgs x 7 / 50kgs x 8
Back - Target is one set of 10 reps of each of the following
Neutral Grip (100%) - 90kgs x 5 / 115kgs x 10
Supinated Grip (100%) - 90kgs x 5 / 112.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps
Close Grip Bench - 70kgs x 12
EZ curls - 27.5kgs x 11
Body weight - 170.2lbs / 77.20kgs
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 50, average heart rate was 58
6:15am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is 15 reps (1 x 10 reps plus 5, clustered if required) of each of the following
Incline Bench (~103%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 77.5kgs x 10+2+2+1
OH Press (~108%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 67.5kgs x 7 / 50kgs x 8
Back - Target is one set of 10 reps of each of the following
Neutral Grip (100%) - 90kgs x 5 / 115kgs x 10
Supinated Grip (100%) - 90kgs x 5 / 112.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps
Close Grip Bench - 70kgs x 12
EZ curls - 27.5kgs x 11
Body weight - 170.2lbs / 77.20kgs
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mickc1965
Well-Known Member
Will definitely not be extending the 10 rep block beyond tonight (if I even train tonight) as all exercises apart from Pendlay Rows are pretty much at max, so tomorrow I will commence the 5 rep block with 15 rep total (3 x 5 reps) for Chest and Shoulders (1 exercise each body part), 20 rep total (2 x 5 reps for 2 exercises) for back, 20 rep total (4 x 5 reps) for squats and 10 reps (2 x 5 reps) for Deadlifts reducing the number of 5 rep sets as I progress through the %'s adding a metabolic set to reach the required rep total for each body part apart from deads where it will stay at 2 x 5 reps. Calves and Traps will still continue with the AMRAP of 30 reps and direct arm work will be 1 set of 8-10 reps for both curls and close grip bench.
mickc1965
Well-Known Member
Friday 13 January 2017
6:10pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 plus 10)
Front Squats (100%) - 40kgs x 5 / 60kgs x 2 / 75kgs x 1 / 87.5kgs x 10, 6, 4
Deadlifts - Target is 10 reps
Deadlift (100%) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 157.5kgs x 10 - PB
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 170kgs x 30
6:10pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 plus 10)
Front Squats (100%) - 40kgs x 5 / 60kgs x 2 / 75kgs x 1 / 87.5kgs x 10, 6, 4
Deadlifts - Target is 10 reps
Deadlift (100%) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 157.5kgs x 10 - PB
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 170kgs x 30
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mickc1965
Well-Known Member
Saturday 14 January 2017
7:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 61
7:30am - Cycle 19 (at stated % of 5rm)
Chest & Shoulders - Target is 15 reps (3 x 5 reps with 30 seconds rest) of each of the following
Flat Bench (75%) - 40kgs x 10 / 60kgs x 2 / 72.5kgs x 5, 5, 5
OH Press (75%) - 20kgs x 5 / 40kgs x 5 / 50kgs x 2 / 55kgs x 5, 5, 5
Back - Target is 10 reps (2 x 5 reps with 30 seconds rest) of each of the following
Pendlay Rows (75%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 82.5kgs x 5, 5
Wide Grip Pullups (75%) - 87.5kgs x 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 70kgs x 8
EZ curls - 27.5kgs x 8
Body weight - 169.0lbs / 76.66kgs
7:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 61
7:30am - Cycle 19 (at stated % of 5rm)
Chest & Shoulders - Target is 15 reps (3 x 5 reps with 30 seconds rest) of each of the following
Flat Bench (75%) - 40kgs x 10 / 60kgs x 2 / 72.5kgs x 5, 5, 5
OH Press (75%) - 20kgs x 5 / 40kgs x 5 / 50kgs x 2 / 55kgs x 5, 5, 5
Back - Target is 10 reps (2 x 5 reps with 30 seconds rest) of each of the following
Pendlay Rows (75%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 82.5kgs x 5, 5
Wide Grip Pullups (75%) - 87.5kgs x 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 70kgs x 8
EZ curls - 27.5kgs x 8
Body weight - 169.0lbs / 76.66kgs
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mickc1965
Well-Known Member
Saturday 14 January 2017
6:00pm - Cycle 19 (at stated % of 5rm)
Squats - Target is 20 reps (4 x 5 reps with 30 seconds rest)
Rear Squats (75%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 90kgs x 5, 5, 5, 5
Deadlifts - Target is 10 reps (2 x 5 reps with 30 seconds rest)
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 110kgs x 1 / 122.5kgs x 5, 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 / 185kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30
6:00pm - Cycle 19 (at stated % of 5rm)
Squats - Target is 20 reps (4 x 5 reps with 30 seconds rest)
Rear Squats (75%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 90kgs x 5, 5, 5, 5
Deadlifts - Target is 10 reps (2 x 5 reps with 30 seconds rest)
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 110kgs x 1 / 122.5kgs x 5, 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 / 185kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30
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mickc1965
Well-Known Member
Sunday 15 January 2017
8:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 68, average heart rate was 61
8:25am - Cycle 19 (at stated % of 5rm)
Chest & Shoulders - Target is 15 reps (3 x 5 reps with 30 seconds rest) of each of the following
Incline Bench (75%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 65kgs x 5, 5, 5
OH Press (75%) - 20kgs x 5 / 40kgs x 5 / 50kgs x 2 / 55kgs x 5, 5, 5
Back - Target is 10 reps (2 x 5 reps with 30 seconds rest) of each of the following
Neutral Grip (75%) - 80kgs x 5 / 92.5kgs x 5, 5
Supinated Grip (75%) - 80kgs x 5 / 90kgs x 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 70kgs x 8
EZ curls - 27.5kgs x 8
Body weight - 170.0lbs / 77.11kgs
8:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 68, average heart rate was 61
8:25am - Cycle 19 (at stated % of 5rm)
Chest & Shoulders - Target is 15 reps (3 x 5 reps with 30 seconds rest) of each of the following
Incline Bench (75%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 65kgs x 5, 5, 5
OH Press (75%) - 20kgs x 5 / 40kgs x 5 / 50kgs x 2 / 55kgs x 5, 5, 5
Back - Target is 10 reps (2 x 5 reps with 30 seconds rest) of each of the following
Neutral Grip (75%) - 80kgs x 5 / 92.5kgs x 5, 5
Supinated Grip (75%) - 80kgs x 5 / 90kgs x 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 70kgs x 8
EZ curls - 27.5kgs x 8
Body weight - 170.0lbs / 77.11kgs
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mickc1965
Well-Known Member
Sunday 15 January 2017
5:45pm - Cycle 19 (at stated % of 5rm)
Squats - Target is 20 reps (4 x 5 reps)
Front Squats (75%) - 40kgs x 5 / 60kgs x 3 / 70kgs x 5, 5, 5, 5
Deadlifts - Target is 10 reps (2 x 5 reps)
Deadlift (75%) - 60kgs x 5 / 100kgs x 2 / 110kgs x 1 / 125kgs x 5, 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 / 185kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 172.5kgs x 30
5:45pm - Cycle 19 (at stated % of 5rm)
Squats - Target is 20 reps (4 x 5 reps)
Front Squats (75%) - 40kgs x 5 / 60kgs x 3 / 70kgs x 5, 5, 5, 5
Deadlifts - Target is 10 reps (2 x 5 reps)
Deadlift (75%) - 60kgs x 5 / 100kgs x 2 / 110kgs x 1 / 125kgs x 5, 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 / 185kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 172.5kgs x 30
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mickc1965
Well-Known Member
Monday 16 January 2017
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 55, average heart rate was 57
6:15am - Cycle 19 (at stated % of 5rm)
Chest & Shoulders - Target is 15 reps (3 x 5 reps with 45 seconds rest) of each of the following
Flat Bench (80%) - 40kgs x 10 / 60kgs x 2 / 77.5kgs x 5, 5, 5
OH Press (80%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 58.75kgs x 5, 5, 5
Back - Target is 10 reps (2 x 5 reps with 45 seconds rest) of each of the following
Pendlay Rows (80%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 87.5kgs x 5, 5
Wide Grip Pullups (80%) - 80kgs x 5 / 92.5kgs x 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 70kgs x 9
EZ curls - 27.5kgs x 9
Body weight - 170.2lbs / 77.20kgs
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 55, average heart rate was 57
6:15am - Cycle 19 (at stated % of 5rm)
Chest & Shoulders - Target is 15 reps (3 x 5 reps with 45 seconds rest) of each of the following
Flat Bench (80%) - 40kgs x 10 / 60kgs x 2 / 77.5kgs x 5, 5, 5
OH Press (80%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 58.75kgs x 5, 5, 5
Back - Target is 10 reps (2 x 5 reps with 45 seconds rest) of each of the following
Pendlay Rows (80%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 87.5kgs x 5, 5
Wide Grip Pullups (80%) - 80kgs x 5 / 92.5kgs x 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 70kgs x 9
EZ curls - 27.5kgs x 9
Body weight - 170.2lbs / 77.20kgs
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mickc1965
Well-Known Member
Monday 16 January 2017
6:15pm - Cycle 19 (at stated % of 5rm)
Squats - Target is 20 reps (4 x 5 reps with 45 seconds rest)
Rear Squats (80%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 97.5kgs x 5, 5, 5, 5
Deadlifts - Target is 10 reps (2 x 5 reps with 45 seconds rest)
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 130kgs x 5, 5
Calves & Traps - Target is 30 reps (AMRAP)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 26+4
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 187.5kgs x 30
6:15pm - Cycle 19 (at stated % of 5rm)
Squats - Target is 20 reps (4 x 5 reps with 45 seconds rest)
Rear Squats (80%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 97.5kgs x 5, 5, 5, 5
Deadlifts - Target is 10 reps (2 x 5 reps with 45 seconds rest)
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 130kgs x 5, 5
Calves & Traps - Target is 30 reps (AMRAP)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 26+4
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 187.5kgs x 30
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mickc1965
Well-Known Member
Tuesday 17 January 2017
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 59
6:10am - Cycle 19 (at stated % of 5rm)
Chest & Shoulders - Target is 15 reps (3 x 5 reps with 45 seconds rest) of each of the following
Incline Bench (80%) - 20kgs x 10 / 40kgs x 5 / 70kgs x 5, 5, 5
OH Press (80%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 58.75kgs x 5, 5, 5
Back - Target is 10 reps (2 x 5 reps with 45 seconds rest) of each of the following
Neutral Grip (80%) - 85kgs x 5 / 100kgs x 5, 5
Supinated Grip (80%) - 85kgs x 5 / 97.5kgs x 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 70kgs x 9
EZ curls - 27.5kgs x 9
Body weight - 170.0lbs / 77.11kgs
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 59
6:10am - Cycle 19 (at stated % of 5rm)
Chest & Shoulders - Target is 15 reps (3 x 5 reps with 45 seconds rest) of each of the following
Incline Bench (80%) - 20kgs x 10 / 40kgs x 5 / 70kgs x 5, 5, 5
OH Press (80%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 58.75kgs x 5, 5, 5
Back - Target is 10 reps (2 x 5 reps with 45 seconds rest) of each of the following
Neutral Grip (80%) - 85kgs x 5 / 100kgs x 5, 5
Supinated Grip (80%) - 85kgs x 5 / 97.5kgs x 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 70kgs x 9
EZ curls - 27.5kgs x 9
Body weight - 170.0lbs / 77.11kgs
Last edited:
mickc1965
Well-Known Member
Tuesday 17 January 2017
6:15pm - Cycle 19 (at stated % of 5rm)
Squats - Target is 20 reps (4 x 5 reps with 45 seconds rest)
Front Squats (80%) - 40kgs x 5 / 60kgs x 2 / 75kgs x 5, 5, 5, 5
Calves - Target is 30 reps (AMRAP)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 26+4
Deadlifts - Target is 10 reps (2 x 5 reps with 45 seconds rest)
Deadlift (80%) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 132.5kgs x 5, 5
Traps - Target is 30 reps (AMRAP)
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 27+3
6:15pm - Cycle 19 (at stated % of 5rm)
Squats - Target is 20 reps (4 x 5 reps with 45 seconds rest)
Front Squats (80%) - 40kgs x 5 / 60kgs x 2 / 75kgs x 5, 5, 5, 5
Calves - Target is 30 reps (AMRAP)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 26+4
Deadlifts - Target is 10 reps (2 x 5 reps with 45 seconds rest)
Deadlift (80%) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 132.5kgs x 5, 5
Traps - Target is 30 reps (AMRAP)
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 27+3
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mickc1965
Well-Known Member
Wednesday 18 January 2017
6:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 59
6:20am - Cycle 19 (at stated % of 5rm)
Chest & Shoulders - Target is 15 reps (3 x 5 reps with 60 seconds rest) of each of the following
Flat Bench (85%) - 40kgs x 10 / 60kgs x 2 / 82.5kgs x 5, 5, 5
OH Press (85%) - 20kgs x 10 / 40kgs x 3 / 62.5kgs x 5, 5, 5
Back - Target is 10 reps (2 x 5 reps with 60 seconds rest) of each of the following
Pendlay Rows (85%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 92.5kgs x 5, 5
Wide Grip Pullups (85%) - 85kgs x 5 / 100kgs x 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 70kgs x 10
EZ curls - 27.5kgs x 10
Body weight - 169.8lbs / 77.02kgs
6:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 59
6:20am - Cycle 19 (at stated % of 5rm)
Chest & Shoulders - Target is 15 reps (3 x 5 reps with 60 seconds rest) of each of the following
Flat Bench (85%) - 40kgs x 10 / 60kgs x 2 / 82.5kgs x 5, 5, 5
OH Press (85%) - 20kgs x 10 / 40kgs x 3 / 62.5kgs x 5, 5, 5
Back - Target is 10 reps (2 x 5 reps with 60 seconds rest) of each of the following
Pendlay Rows (85%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 92.5kgs x 5, 5
Wide Grip Pullups (85%) - 85kgs x 5 / 100kgs x 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 70kgs x 10
EZ curls - 27.5kgs x 10
Body weight - 169.8lbs / 77.02kgs
mickc1965
Well-Known Member
Wednesday 18 January 2017
6:00pm - Cycle 19 (at stated % of 5rm)
Squats - Target is 20 reps (4 x 5 reps with 60 seconds rest)
Rear Squats (85%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 102.5kgs x 5, 5, 5
Calves - Target is 30 reps (AMRAP)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 27+3
Deadlifts - Target is 10 reps (2 x 5 reps with 60 seconds rest)
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 5, 5
Traps - Target is 30 reps (AMRAP)
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 30
6:00pm - Cycle 19 (at stated % of 5rm)
Squats - Target is 20 reps (4 x 5 reps with 60 seconds rest)
Rear Squats (85%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 102.5kgs x 5, 5, 5
Calves - Target is 30 reps (AMRAP)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 27+3
Deadlifts - Target is 10 reps (2 x 5 reps with 60 seconds rest)
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 5, 5
Traps - Target is 30 reps (AMRAP)
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 30
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