mickc1965 training log

_Simon_ said:
Love the idea of keeping 30 reps constant, do you find it tricky to maintain that many reps during the heavier weight phase? Although not sure if you go down to 5 reps.. I'm thinking of not going quite as low as 5 reps anymore, maybe 6-8, just have had a few injuries over time, and have other pelvic issues at the moment too so don't want to overdo that.Thanks
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This is the first time I have kept number of reps constant (something Brian mentioned in a post recently) and haven't yet decided how to deal with the 5s, if I do them that is. If I do I will probably do just two sets of 5 reps and then I may either take 10% of the bar and do an AMRAP set then take another 10% off and do another set etc until 30 reps have been achieved or I will do the two sets then drop weight to 10rm do an AMRAP set and then go to 15rm until 30 reps have been completed.


_Simon_ said:
And I was wondering how you go with the BB Upright Rows? I know, lots of views on this exercise, I like it for the way it targets the medial delt well, feels like it hits it better than BB Military Press.. I usually lean forward from the hips a little, seems to help with not overstretching the rotator cuffs... Any tips with safe BB Upright Rows that you've found? Thanks :)
Click to expand...

Upright rows I just keep to a weight that the reps can be performed in a strict controlled fashion and will see how they feel as I progress the load, if I start to get any issues I will drop them and do side lateral raises for a few weeks and then try again
 
Sunday 27 August 2017

11:38am - 12:03pm

Deadlift - 30 reps @ ~90% of 8 rep max

137.5kgs x 8, 8, 7, 7

SLDL - 30 reps @ ~90% of 8 rep max

62.5kgs x 8, 8, 7, 7
 
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Sunday 27 August 2017

MyFitnessPal - 5,057 kcals plus 2000 from alcohol (macros below from food only)

Carbs - 451
Protein - 230
Fat - 252

Fitbit - 12,483 steps
 
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mickc1965 said:
This is the first time I have kept number of reps constant (something Brian mentioned in a post recently) and haven't yet decided how to deal with the 5s, if I do them that is. If I do I will probably do just two sets of 5 reps and then I may either take 10% of the bar and do an AMRAP set then take another 10% off and do another set etc until 30 reps have been achieved or I will do the two sets then drop weight to 10rm do an AMRAP set and then go to 15rm until 30 reps have been completed.




Upright rows I just keep to a weight that the reps can be performed in a strict controlled fashion and will see how they feel as I progress the load, if I start to get any issues I will drop them and do side lateral raises for a few weeks and then try again
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Ah ok fair enough, yeah it makes sense to keep the reps/volume constant in a way, but am not too sure, as you get into heavier weights/higher intensity I would think it's better to drop volume. I used to think of it mathematically (ie keep volume constant so higher total workload in heavier weights= progress in terms of total lbs lifted) but am not convinced it works that way... I'll have to read his post, I know it's a topic that's been discussed alot haha, just seems that higher tension (with a certain amount of volume) takes care of stimulus and doesn't require as much volume.

But I'm just shooting theories at the moment and don't know for sure haha. Might be another 'it depends' scenario.

But yeah I like your dropset approach, means you don't have excessive volume at the top weights, but still getting higher tension and metabolic work in.

And I quite like upright rows, although I'm cautious if going heavy with them..

Thanks Mick!
 
Monday 28 August 2017

8:30am - Body weight @ 166.4lbs / 75.478kgs

1:38pm - 2:08pm

Flat Bench - 30 reps @ ~90% of 8 rep max

76.25kgs x 8, 8, 7, 7

Incline Bench - 30 reps @ ~90% of 8 rep max

65kgs x 8, 8, 7, 7

Close Grip Bench - 30 reps @ ~90% of 8 rep max

58.75kgs x 8, 8, 7, 7
 
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Monday 28 August 2017

6:30pm - 7:23pm

Pendlay Rows - 30 reps @ ~90% of 8 rep max

92.5kgs x 8, 8, 7, 7

WG Pullups - 30 reps @ ~90% of 8 rep max

90kgs x 8, 8, 7, 7

Shrugs - 100 reps @ ~90% of current 100 reps in 3 sets

127.5kgs x 34, 33, 33

BB Upright Rows - 30 reps @ ~90% of 8 rep max

32.5kgs x 8, 8, 7, 7

BB Face Pulls - 30 reps @ ~90% of 8 rep max

32.5kgs x 8, 8, 7, 7

EZ Curls - 30 reps @ ~90% of 8 rep max

25kgs x 8, 8, 7, 7
 
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Monday 28 August 2017

MyFitnessPal - 2,119 kcals

Carbs - 149
Protein - 209
Fat - 76

Fitbit - 17,992 steps
 
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Tuesday 29 August 2017

5:33am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 70

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

6:00am - 6:32am

Front Squat - 30 reps @ ~90% of 8 rep max

66.25kgs x 8, 8, 7, 7

Lunges - 30 reps

53.75kgs x 8, 8, 7, 7

Standing Calf Raise - 100 reps @ ~90% of current 100 reps in 3 sets

135kgs x 34, 33, 33

6:40am - Body weight @ 167.6lbs / 76.022kgs
 
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Wednesday 30 August 2017

Had an awful nights sleep, awake at 12.40 and could not get back to sleep so got up at 3:00 and watched final episode of Game of Thrones, went back to sleep 4:30ish and awake again at 5:30am and just drifted in and out of sleep until 6:45!!!!

6:51am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 49, average heart rate was 61

"Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 168.4lbs / 76.385kgs

Due to last nights lack of sleep and generally aching all over I decided to end this current cycle as I am going away for another long weekend on Thursday night through to Monday night, unless I feel good tonight when I get home from work and I change my mind and complete two sessions to allow final sessions tomorrow

My current way of training (HST with 1 rep block per week with loads at 80, 90 then 100%+ of each rep block (15s, 12s, 10s and 8s) seems to be a bit too much for me at the moment and not allowing full recovery. 3 weeks of this regime seemed ok last week but this week in particular seems hard so next cycle will only be 3 weeks long followed by a deload week and see how that goes, haven't yet decided if it will be 15s, 12, and 8s or 15s, 12, and 10s.
 
Wednesday 30 August 2017

Deload

Flat Bench - 30 reps @ ~70% of 15 rep max

50kgs x 15, 15

Incline Bench - 30 reps @ ~70% of 15 rep max

40kgs x 15, 15

Close Grip Bench - 30 reps @ ~70% of 15 rep max

40kgs x 15, 15

Pendlay Rows - 30 reps @ ~70% of 15 rep max

62.5kgs x 15, 15

WG Pullups - 24 reps @ ~90% of 15 rep max

78.5kgs x 12, 12

Shrugs - 100 reps @ ~70% of current 100 reps in 3 sets

100kgs x 34, 33, 33

EZ Curls - 30 reps @ ~70% of 15 rep max

17.5kgs x 15, 15
 
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Wednesday 30 August 2017

MyFitnessPal - 2,509 kcals

Carbs - 167
Protein - 235
Fat - 100

Fitbit - 10,550 steps
 
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Thursday 31 August 2017

Average Weight - 166.5lbs / 75.523kgs - down 0.1lbs / 0.045kg

Average Weight is calculated over the last 7 days (todays weight is 166.6 and range across the week was 165.2 - 168.4)

Average daily calorie intake based on last weeks body weight (166.6 lbs)

Nett (after cardio) 2,829 (x16.98)
Gross (before cardio) - 3,248 (x19.5)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 58,628 steps over

Average daily macros (c/p/f are from food only)

carbs @ 27.39% (222.37g)
protein @ 29.47% (239.28g)
fats @ 34.31% (123.79g)
alcohol @ 8.83%
 
Thursday 31 August 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 54, average heart rate was 59

Compared to your recent baseline, you should be able to train harder and handle more stress today

6:15am - 6:33am - Deload Session

Front Squat - 30 reps @ ~70% of 15 rep max

43.75kgs x 15, 15

Lunges - 30 reps @ ~70% of 15 rep max

35kgs x 15, 15

BB Face Pulls - 30 reps @ ~70% of 15 rep max

21.25kgs x 15, 15

BB Upright Rows - 30 reps @ ~70% of 15 rep max

21.25kgs x 15, 15

6:40am - Body weight @ 166.6lbs / 75.568kgs
 
Thursday 31 August 2017

5:48pm - 6:03pm - Deload Session

Deadlift - 30 reps @ ~70% of 15 rep max

90kgs x 15, 15

SLDL - 30 reps @ ~70% of 15 rep max

42.5kgs x 15, 15

Standing Calf Raise - 100 reps @ ~70% of current 100 reps in 3 sets

100kgs x 34, 33, 33
 
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Thursday 31 August 2017

MyFitnessPal - 2,306 kcals

Carbs - 116
Protein - 233
Fat - 101

Fitbit - 11,774 steps
 
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Back from short break and for me was well behaved on the food binges, macros as below

Friday 01 September 2017

7:00am - Body weight @ 165.6lbs / 75.115kgs

MyFitnessPal - 2,617 kcals plus 1,805 from alcohol (macros below from food only)

Carbs - 124
Protein - 294
Fat - 103

Fitbit - 21,365 steps

Saturday 02 September 2017

10:00am - Body weight @ 164.0lbs / 74.39kgs (late weigh in as drinking til 5am so assume low weight is dehydrated weight)

MyFitnessPal - 2,709 kcals plus 1,503 from alcohol (macros below from food only)

Carbs - 142
Protein - 281
Fat - 115

Fitbit - 12,118 steps

Sunday 03 September 2017

7:30am - Body weight @ 168.4lbs / 76.385kgs

MyFitnessPal - 2,791 kcals

Carbs - 166
Protein - 293
Fat - 105

Fitbit - 9,125 steps
 
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Monday 04 September 2017

7:00am - Body weight @ 168.4lbs / 76.385kgs

5:50pm - 6:22pm - Deload Session

Flat Bench - 30 reps @ ~60% of 15 rep max

43.75kgs x 15, 15

Incline Bench - 30 reps @ ~60% of 15 rep max

37.5kgs x 15, 15

Close Grip Bench - 30 reps @ ~60% of 15 rep max

33.75kgs x 15, 15

Pendlay Rows - 30 reps @ ~60% of 15 rep max

55kgs x 15, 15

WG Pullups - 20 reps @ ~90% of 15 rep max

77.25kgs x 12, 12

Shrugs - 100 reps @ ~60% of current 100 reps in 3 sets

85kgs x 34, 33, 33

EZ Curls - 30 reps @ ~60% of 15 rep max

15kgs x 15, 15
 
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Monday 04 September 2017

MyFitnessPal - 2,586 kcals

Carbs - 155
Protein - 244
Fat - 109

Fitbit - 9,409 steps
 
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