mickc1965 training log

Another twinge in my lower back, this seems to be a recurring issue late on in each cycle (it is generally @ 85% or above), but this time not even officially started the 5 rep phase, so its either my form or doing too much, my current set up is detailed below - do we think I am over doing it?

Routine A – AM is Bent over Rows / Standing Military Press / Calf Raise - PM is Flat Barbell Bench / Rear Squat (ATG)
Routine B – AM is Dips / Landmine Single Arm Linear Jammer / Neutral Grip Chins / Calf Raise - PM is Barbell (40mm deficit) Hack Squat / Deadlift
Routine C – AM is Incline Barbell Bench / Landmine Rows / / Calf Raise - PM is Standing Military Press / Front Squat

3 day on 1 day off full body training, well off days I have started doing trap work and Abs

Proposed Progression & Rep Totals

15s workout 1 – 55% of 1rm – 28 reps (1st set 15 reps then myo reps) - squat movements 37 reps
15s workout 2 – 60% of 1rm – 25 reps (1st set 15 reps then myo reps) - squat movements 33 reps
15s workout 3 – 62.5% of 1rm – 24 reps (1st set 15 reps then myo reps) - squat movements 31 reps
15s workout 4 – 65% of 1rm – 22 reps (1st set 15 reps then myo reps) - squat movements 39 reps

10s workout 5 – 67.5% of 1rm – 20 reps (1st set 10 reps then myo reps) - squat movements 27 reps
10s workout 6 – 70% of 1rm – 19 reps (1st set 10 reps then myo reps) - squat movements 25 reps
10s workout 7 – 72.5% of 1rm – 17 reps (1st set 10 reps then clusters) - squat movements 23 reps
10s workout 8 – 75% of 1rm – 16 reps (1st set 10 reps then clusters) - squat movements 21 reps

AMRAP workout 9 – 77.5% of 1rm – 14 reps (1st set 'as many reps as possible' up to 10 reps) - squat movements 19 reps (AMRAP again)

This is where I am today

5s workout 10 – 80% of 1rm – 13 reps (1st set 5 reps then clusters) - squat movements 17 reps
5s workout 11 – 82.5% of 1rm – 11 reps (1st set 5 reps then clusters) - squat movements 15 reps
5s workout 12 – 85% of 1rm – 9 reps (1st set 5 reps then clusters) - squat movements 12 reps

Post 5 – 87.5% of 1rm and above – 6 to 8 reps (clusters) - squat movements 10 reps

All 1rm are currently estimated based on current 5rm, all squats performed as standard sets

Deadlifts will start at 75% of 1rm for 15 reps (clusters) increasing by 10 kgs or 5% per workout until get to weight where I cannot get 3 sets of 5 then will only progress when the 3 sets have been achieved, recalculate 1rm and return 75%
 
BB Row
Deadlift
Landmine

Back-to-back-to-back, then add in anything from loads across the back, factor in your recovery affected my age and I'd say that's your issue.

I would do deadlift on day 1, one of the rows on day 3 and let the erectors and connective tissue rest on day 2. Connective tissue and structural components don't recover as quickly as muscles do (physiological reasons relating to tissue density, blood flow, function etc.).
 
Weekly weigh in - Friday 05 December 2014

181.5lbs / 82.32kgs - up 1.3lb / 0.59kg (Bulk Phase - 5 weeks in - up 4.7lbs / 2.13kgs)

Average nett calorie intake 4000 (4079 gross before any cardio exercise) carbs @ 37%, protein @ 31% and fats @ 32%
 
Jester said:
BB Row
Deadlift
Landmine

Back-to-back-to-back, then add in anything from loads across the back, factor in your recovery affected my age and I'd say that's your issue.

I would do deadlift on day 1, one of the rows on day 3 and let the erectors and connective tissue rest on day 2. Connective tissue and structural components don't recover as quickly as muscles do (physiological reasons relating to tissue density, blood flow, function etc.).
Click to expand...
Would you say no back work at all on day 2 or would chins still stay in? What about squats everyday as you didn't mention them, is that ok or should I take a break from them as well?

Think I will take 3/4 days off which hopefully enough time to allow back to recover, still feels a bit tight today but not as bad as yesterday.

And thanks for reminding me how old I am!!! lol
 
Monday 08 December 2014 @ 6:15am

Routine A - Cycle 6 / Workout 10 @ approx 80% of 1rm - rep total for each muscle group is 13 for upper body, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Flat Bench (125.2kgs) - 100kgs (79.87%) x 5, 5, 3
Calf Raise (255kgs) - 150kgs (58.82%) x 15, 15, 15
Landmine Press (78.6kgs) - 63.75kgs (81.10%) x 5, 5, 3


Notes: 1st session of 5 rep block (figure in brackets represent best projected 1rm during this current cycle)

Flat Bench (n/a) - 120 seconds rest between sets -
Calf Raise (269.4kgs) - 30 seconds rest between sets
Landmine Press (79.8kgs) - 120 seconds rest between sets -
 
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Jester said:
BB Row
Deadlift
Landmine

Back-to-back-to-back, then add in anything from loads across the back, factor in your recovery affected my age and I'd say that's your issue.

I would do deadlift on day 1, one of the rows on day 3 and let the erectors and connective tissue rest on day 2. Connective tissue and structural components don't recover as quickly as muscles do (physiological reasons relating to tissue density, blood flow, function etc.).
Click to expand...

Following the advice of Jester I have amended routine for the remainder of this cycle as follows:

Routine A
AM - Barbell Flat Bench / Standing Calf Raise / Landmine Single Arm Linear Jammer
PM - Barbell Hack Squat / Deadlift

Routine B
AM - Military Press / Neutral Grip Chins / Dips
PM - Rear Squats / Standing Calf Raise

Routine C
AM - Barbell Incline Bench / Landmine Rows / Landmine Single Arm Linear Jammer
PM - Front Squats / Standing Calf Raise

With recent twinge in back (Thursday AM) I may not do Hack Squat and Deadlifts tonight (3 days total rest so far) although no pain in back during this mornings session or at the moment, will probably start warm ups and see how it feels.
 
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Monday 08 December 2014 @ 6:00pm

Routine A - Cycle 6 / Workout 10 @ approx 80% of 1rm - rep total for each muscle group is 17 for legs and 15 for Deadlifts (figure in brackets represents previous best projected 1rm before current cycle)

Deficit (40mm) Barbell Hack Squat (139.8kgs) - 112.5kgs (80.47%) x 5, 5, 4, 3
Deadlift (185.7kgs) - 160kgs (86.16%) x 5, 5, 5

Notes: 1st session of 5 rep block (figure in brackets represent best projected 1rm during this current cycle)

Deficit (40mm) Barbell Hack Squat (146.30kgs) - 180 seconds rest between sets - decided to take it easy due to recent back issues.

Deadlift (n/a) - 180 seconds rest between sets - PB for 5 reps and increase in projected 1rm to 186.4kgs - 1st set felt really good probably another 2 reps in me but with recent back issues decided not to push it, 2nd set was good and 3rd set was just about 5 reps definitely no more reps left in me. All in all a good deadlift session for me will up it to 165 next time.
 
Tuesday 09 December 2014 @ 6:15am

Routine B - Cycle 6 / Workout 10 @ approx 80% of 1rm - rep total for each muscle group is 13 for upper body (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 67.5kgs (82.72%) x 5, 5, 3
Neutral Grip Chins (127kgs) - 103.3kgs (81.33%) x 5, 5, 3
Dips (149.7kgs) - 120.8kgs (80.69%) x 5, 5, 3

Notes: 1st session of 5 rep block (figure in brackets represent best projected 1rm during this current cycle)

Military Press (84.4kgs) - 120 seconds rest between sets -
Neutral Grip Chins (128.65kg) - body weight 83.3 plus 20kgs - 120 seconds rest between sets -
Dips (157.67kgs) - body weight 83.3 plus 37.5kgs - 60 seconds rest between sets -
 
Tuesday 09 December 2014 @ 6:10pm

Routine B - Cycle 6 / Workout 10 @ approx 80% of 1rm - rep total for each muscle group is 17 for squats, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Rear Squats (134.0kgs) - 107.5kgs (80.22%) x 5, 5, 4, 3
Calf Raise (255kgs) - 150kgs (58.82%) x 15, 15

Notes: 1st session of 5 rep block (figure in brackets represent best projected 1rm during this current cycle)

Rear Squats (136.3kgs) - 180 seconds rest between sets - again with recent back issues taking it easier i.e. would try and get 17 reps in 3 sets (6, 6, 5) but went for 4 sets instead
Calf Raise (269.4kgs) - 30 seconds rest between sets -
 
Wednesday 10 December 2014 @ 6:15am

Routine C - Cycle 6 / Workout 10 @ approx 80% of 1rm - rep total for each muscle group is 13 for upper body (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Incline Bench (113.6kgs) - 92.5kgs (81.42%) x 5, 5, 3
Landmine Rows (131.1kgs) - 105kgs (80.09%) x 5, 5, 3
Landmine Press (78.6kgs) - 63.75kgs (81.10%) x 5, 5, 3

Notes: 1st session of 5 rep block (figure in brackets represent best projected 1rm during this current cycle)

Barbell Incline Bench (116.8kgs) - 120 seconds rest between sets -
Landmine Rows (136.4kgs) - 60 seconds rest between sets -
Landmine Press (79.8kgs) - 120 seconds rest between sets -
 
Routine C - Cycle 6 / Workout 10 @ approx 80% of 1rm - rep total for each muscle group is 17 for squats, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Front Squat (113.6kgs) - 92.5kgs (81.42%) x 6, 6, 5
Calf Raise (255kgs) - 150kgs (58.82%) x 25, 15, 10

Notes: 1st session of 5 rep block (figure in brackets represent best projected 1rm during this current cycle)

Front Squat (116.4kgs) - 180 seconds rest between sets -
Calf Raise (269.4kgs) - 30 seconds rest between sets - PB for 150kgs and increase in projected 1rm to 273.75kgs
 
Weekly weigh in - Friday 12 December 2014

183.1lbs / 83.05kgs - up 1.6lb / 0.73kg (Bulk Phase - 6 weeks in - up 6.3lbs / 2.85kgs)

Average nett calorie intake 3932 (3932 gross before any cardio exercise) carbs @ 39%, protein @ 27% and fats @ 34%

Calorie goal for upcoming week is body weight x 20 = 3660 per day
 
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Thinking of having a break from HST as feel like I need a change for a little while and restart once my bulk is over.

Bulldog has recommended 'big beyond belief' anyone tried this and what were your results like?
 
Saturday 13 December 2014 @ 6:30am

Landmine Rows - 85kgs x 15, 15, 15
Incline Bench - 70kgs x 15, 65kgs x 15, 15
Barbell Curls - 20kgs x 15, 15, 15
Standing Calf Raise - 130kgs x 25, 120kgs x 25, 25

Notes - 120 seconds rest between sets
 
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Sunday 14 December 2014 @ 7:00am

Landmine Press (single arm) - 51.25kgs x 15, 15, 47.5kgs x 15
Close Grip Bench - 50kgs x 15, 15, 15
Shrugs (front) - 100kgs x 15, 15, 15

Notes - 120 seconds rest between sets
 
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Sunday 14 December 2014 @ 6:00pm

Deficit (40mm) Barbell Hack Squat - 92.5kgs x 15, 15, 85kgs x 15
Crunches - 10kgs x 15, 15, 15

Notes - 120 seconds rest between sets
 
Monday 15 December 2014 @ 6:15am

Bent over Rows - 80kgs x 12, 75kgs x 12, 70kgs x 12
Dips - 105.6kgs (BW plus 22.5kgs) x 12, 12, 100.6kgs (BW plus 17.5kgs) x 12
Barbell Curls - 22.5kgs x 12, 12, 12
Standing Calf Raise - 140kgs x 20, 20, 20

Notes - 120 seconds rest between sets
 
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