mickc1965 training log

Routine A2 (lower body) Tuesday 02 September 2014 - 6:00pm
(figure in brackets represents previous projected 1RM before current cycle)

Rear Squat (127kgs) - 110kgs (86.6%) x 4 / 90kgs (70.8%) x 8
Standing Calf Raise (200kgs) - 135kgs (67.5%) x 22, 15, 13
Barbell Hack Squat (120kgs - 40mm deficit) - 110kgs (91.66%) x 5 / 90kgs (75%) x 8
Deadlift (170kgs) - 147.5kgs (86.7%) x 3, 3, 2, 2
 
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Routine A2 (upper body) Wednesday 03 September 2014 - 6:15pm
(figure in brackets represents previous projected 1RM before current cycle)

Flat Bench (123kgs) - 100kgs (81.3%) x 4 / 85kgs (69.1%) x 8
Landmine Rows (113kgs) - 105kgs (92.9%) x 5 / 82.5kgs (73%) x 12
Military Press (78kgs) - 67.5kgs (86.5%) x 4 / 55kgs (70.5%) x 9
Dips (142kgs) - 129kgs (BW plus 47.5kgs = 90.8%) x 4 / 99kgs (69.7%) x 15
 
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Routine B2 (lower body) Thursday 04 September 2014 - 6:00pm
(figure in brackets represents previous projected 1RM before current cycle)

Front Squat (100kgs) - 92.5kgs (92.5%) x 5 / 72.5kgs (72.5%) x 10
Standing Calf Raise (200kgs) - 135kgs (67.5%) x 23, 16, 11
Barbell Hack Squat (120kgs @ 40mm deficit) - 112.5kgs (93.75%) x 5 / 90kgs (75%) x 8
Deadlift (170kgs) - 127.5kgs (75%) x 7, 3
 
Weekly weigh in - Friday 05 September 2014

178lbs / 80.74kgs - loss of 1.6lb / 0.73kgs

Average gross calorie intake 3131 (nett after exercise 2815) carbs @ 33%, protein @ 38% and fats @ 29%

JP3 7.31% (change -0.65%) - lbm 164.98lbs (down 0.32lbs) / fat 13.02lbs (down 1.28lbs)
 
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Routine B2 (upper body) Friday 05 September 2014 - 6:00pm
(figure in brackets represents previous projected 1RM before current cycle)

Incline Bench (110kgs) - 92.5kgs (85%) x 4 / 77.5kgs (70.45%) x 8
BOR (107kgs) - 97.5kgs (91.1%) x 4 / 75kgs (70%) x 10
BTN Press (74kgs) - 65kgs (87.8%) x 4 / 52.5kgs (70.9%) x 10
Dips (142kgs) - 130.9kgs (80.9kgs plus 50kgs = 92.2%) x 3 / 105.9kgs (74.6%) x 12
 
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Routine A2 (lower body) Saturday 06 September 2014 - 12:00pm
(figure in brackets represents previous projected 1RM before current cycle)

Rear Squat (127kgs) - 110kgs (86.6%) x 4 / 90kgs (70.8%) x 7
Standing Calf Raise (200kgs) - 135kgs (67.5%) x 24, 17, 9
Barbell Hack Squat (120kgs - 40mm deficit) - 115kgs (95.8%) x 5 / 90kgs (75%) x 8
Deadlift (170kgs) - 147.5kgs (86.7%) x 4, 3, 3
 
Routine A2 (upper body) Sunday 07 September 2014 - 5:45
(figure in brackets represents previous projected 1RM before current cycle)

Flat Bench (123kgs) - 100kgs (81.3%) x 5 / 85kgs (69.1%) x 8
Landmine Rows (113kgs) - 107.5kgs (95.1%) x 5 / 85kgs (75%) x 10
Military Press (78kgs) - 67.5kgs (86.5%) x 4 / 55kgs (70.5%) x 10
Dips (142kgs) - 130.9kgs (80.9 plus 50kgs = 92.1%) x 3 / 110.9kgs (78%) x 10
 
Will be reverting back to the 3 day on 1 day off routine slightly modified from previous, as at maintenance training, calories etc will go straight to the 10's without SD and will progress as normal from there with the intention to SD at some point in October, new routine as follows

Routine A - Barbell Flat Bench / Bent over Rows / Military Press / Rear Squat / Calf Raise
Routine B - Dips / Landmine Rows / Landmine Press / Barbell Hack Squat / Deadlift
Routine C - Barbell Incline Bench / Supinated Chins / BTN Press / Front Squat / Calf Raise
 
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Routine A - Monday 08 September 2014 - 6:00pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Flat Bench (123kgs) - 82.5kgs (67%) x 10, 10
Bent over Rows (108.8kgs) - 72.5kgs (66.6%) x 10, 10
Military Press (78.8kgs) - 52.5kgs (66.6%) x 10, 10
Rear Squats (126.6kgs) - 85kgs (67.1%) x 10, 10
Calf Raise (242kgs) - 135kgs (55.8%) x 25, 15, 10
 
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Routine B - Tuesday 09 September 2014 - 5:40pm
(figure in brackets represents previous best projected 1RM before current cycle)

Dips (148.5kgs) - 100.9kgs (67.9%) x 10, 10
Landmine Rows (120.9kgs) - 82.5kgs (68.2%) x 10, 10
Landmine Press (75kgs) - 50kgs (66.6%) x 10, 10
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 87.5kgs (67.6%) x 10, 10
Deadlift (169.6kgs) - 130kgs (76.6%) x 7, 3
 
Routine C - Wednesday 10 September 2014 - 5:50pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Incline Bench (109.7kgs) - 75kgs (68.3%) x 10, 10
Neutral Grip Chins (127kgs) - 85.9kgs (BW plus 5kgs - 67.6%) x 10, 10
BTN Press (73.2kgs) - 48.5kgs (66.2%) x 10, 10
Front Squat (104.1kgs) - 70kgs (67.2%) x 10, 10
Calf Raise (242kgs) - 135kgs (55.7%) x 25, 17, 8

Attempted to do supinated chins but pain in rear delt so changed to neutral grip which seemed a lot better, did drop supinated chins last cycle due to pain so something doesn't like them!!
 
Weekly weigh in - Friday 12 September 2014

178lbs / 80.74kgs - no change

Average gross calorie intake 3009 (2899 nett after exercise ) carbs @ 35%, protein @ 41% and fats @ 24%

JP3 7.31% (no change) - lbm 164.98lbs (no change) / fat 13.02lbs (no change)
 
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Routine A - Friday 12 September 2014 - 5:45pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Flat Bench (123kgs) - 86kgs (69.9%) x 10, 5
Bent over Rows (108.8kgs) - 76kgs (69.8%) x 10, 5
Military Press (78.8kgs) - 55kgs (69.7%) x 10, 5
Rear Squats (126.6kgs) - 88.5kgs (69.9%) x 10, 5
Calf Raise (242kgs) - 135kgs (55.8%) x 26, 17, 7

First session using Prilepin (www.powerliftingwatch.com/files/prelipins.pdf) method of measuring / controlling fatigue that adpowah recently posted, kept the number of reps to INOL of 0.5 on the revised table - 0.5 multiply by 30 (100 minus % of 1rm) = 15 reps, will see how this goes and will increase to 0.6 later in the cycle
 
Routine B - Saturday 13 September 2014 - 5:50pm
(figure in brackets represents previous best projected 1RM before current cycle)

Dips (148.5kgs) - 105.9kgs (71.3%) x 10, 5
Landmine Rows (120.9kgs) - 85kgs (70.3%) x 10, 5
Landmine Press (75kgs) - 52.5kgs (70%) x 10, 5
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 90kgs (69.5%) x 10, 5
Deadlift (169.6kgs) - 130kgs (76.6%) x 7, 3
 
Routine C - Sunday 14 September 2014 - 4:40pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Incline Bench (109.7kgs) - 77.5kgs (70.6%) x 10 + 3 + 2
Neutral Grip Chins (127kgs) - 88.4kgs (BW plus 7.5kgs - 69.6%) x 10 + 3 + 2
BTN Press (73.2kgs) - 51kgs (69.7%) x 10 + 3 + 2
Front Squat (104.1kgs) - 72.5kgs (69.6%) x 10 + 3 + 3 + 2 + 2
Calf Raise (242kgs) - 135kgs (55.7%) x 28, 18, 4
 
Routine A - Tuesday 16 September 2014 - 6:00pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Flat Bench (123kgs) - 90kgs (73.1%) x 10, 5
Bent over Rows (108.8kgs) - 78.5kgs (72.1%) x 10, 5
Military Press (78.8kgs) - 57.5kgs (72.9%) x 10, 5
Rear Squats (126.6kgs) - 92.5kgs (73%) x 10, 6, 4
Calf Raise (242kgs) - 140kgs (57.8%) x 25, 15
 
Forgot how hungry training with daily full body workouts (well 3 on 1 off) makes you feel, think a major increase in calories is going to be required even though currently already consuming on average 3100 per day!!
 
Routine B - Wednesday 17 September 2014 - 6:15pm
(figure in brackets represents previous best projected 1RM before current cycle)

Dips (148.5kgs) - 108.4kgs (73%) x 10, 5
Landmine Press (75kgs) - 55kgs (73.3%) x 10, 5
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 95kgs (73.4%) x 10, 7, 3
Deadlift (169.6kgs) - 135kgs (79.5%) x 5, 5, 5
Calf Raise (242kgs) - 120kgs (49.6%) x 30

Decided to move Landmine rows to routine C as having pain doing any form of chins, not replacing but have increased deadlifts to 15/16 reps
 
Routine C - Thursday 18 September 2014 - 5:15pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Incline Bench (109.7kgs) - 80kgs (72.9%) x 10+3+2
Landmine Rows (120.9kgs) - 87.5kgs (72.3%) x 10+5
BTN Press (73.2kgs) - 53.5kgs (73%) x 10+3+2
Front Squat (104.1kgs) - 75kgs (72%) x 10+4+3+3
Calf Raise (242kgs) - 140kgs (57.8%) x 25, 15
 
Thinking of not having a rest day (currently full body 3 day on 1 day off) but add a session of just deadlifts as only deadlifting in routine B, thinking of progressing in 6 stages as follows - 2 sets of 8 reps @ 75% of 1rm, 3 x 5 reps @ 80%, 4 x 4 reps @ 85%, 5 x 3 reps @ 90%, 6 x 2 reps @ 95% then finally attempt a couple of singles followed by one set at say 75% to failure then start all over again.

Just hate days when not training!!
 
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