mickc1965 training log

Monday 22 December 2014 @ 3:09pm - 3:26pm

Dips - target range 10-12 reps with 90 seconds rest between sets
set 1 - 113.3kgs (BW plus 30kgs) x 12
set 2 - 108.3kgs (BW plus 25kgs) x 12
set 3 - 103.3kgs (BW plus 20kgs) x 12
set 4 - 98.3kgs (BW plus 15kgs) x 12

Crunches - target range 15 reps with 90 seconds rest between sets
set 1 - 10kgs x 15
set 2 - 10kgs x 15
set 3 - 10kgs x 15
set 4 - 10kgs x 15
 
I know I haven't lost strength; but I think I should have gained some considering the work weight PRs. I'd suspect that 4 doubles of 220lb would allow me to crank out at least 3 reps at 220lb, which would mean at least 4 at 215lb.

1) Well with deads I'm cranking out doubles at 90% for example. So I take 5 minutes. Bench is normally 4 minutes because again, I'm working at something like 90%. I suppose that bench rest could be dropped down but I think, considering how heavy deads are, I need around 4-5 minutes.

2) lol it's been a while. 3-4 months I reckon. Sleep has always been an issue - insomnia problems for the past couple of years. Renal function normal, sleep studies negative for anything. Nowadays it's not as much not being able to sleep as much as it is waking up at least 3 times a night for no reason that I can pinpoint.

How is your bench form? I've seen some people get real tight, chest real high and scaps real back and that allows them to progress safely, but then again I've seen others who only take a little bit of an arch and then crank out 315lb. I've been trying to improve mine as of late but it's been the movement with the most trouble for me.
 
TangoDown said:
I know I haven't lost strength; but I think I should have gained some considering the work weight PRs. I'd suspect that 4 doubles of 220lb would allow me to crank out at least 3 reps at 220lb, which would mean at least 4 at 215lb.

1) Well with deads I'm cranking out doubles at 90% for example. So I take 5 minutes. Bench is normally 4 minutes because again, I'm working at something like 90%. I suppose that bench rest could be dropped down but I think, considering how heavy deads are, I need around 4-5 minutes.

2) lol it's been a while. 3-4 months I reckon. Sleep has always been an issue - insomnia problems for the past couple of years. Renal function normal, sleep studies negative for anything. Nowadays it's not as much not being able to sleep as much as it is waking up at least 3 times a night for no reason that I can pinpoint.

How is your bench form? I've seen some people get real tight, chest real high and scaps real back and that allows them to progress safely, but then again I've seen others who only take a little bit of an arch and then crank out 315lb. I've been trying to improve mine as of late but it's been the movement with the most trouble for me.
Click to expand...

Agreed you should be getting 4 reps at 215 which is why I asked when you last had a SD thought it may be a good time for one what with Christmas coming up.

In respect of rest between sets I understand why you would take 5 minutes for deadlifts (still longer that I do) but felt 4 minutes or more on bench was too long but if you need that long to recover then take as long as you need.
 
I wanna give myself a at least good 2 more weeks to see what I can do and then test a squat RM and see what I can do on bench. My left shoulder is a little finicky right now after a sprain but it's fine during heavy bench. Just can't do pullups.

I plan on starting a cut soon.

Thanks for your help.
 
Tuesday 23 December 2014 @ 5:59am - 6:19am

Overhead Press - target range 10-12 reps with 90 seconds rest between sets
set 1 - 50kgs x 12
set 2 - 45kgs x 12
set 3 - 40kgs x 12
set 4 - 35kgs x 12

Skullcrushers - target range 10-12 reps with 90 seconds rest between sets
set 1 - 17.5kgs x 12
set 2 - 17.5kgs x 12
set 3 - 17.5kgs x 12
set 4 - 17.5kgs x 12
 
Tuesday 23 December 2014 @ 2:08pm - 2:45pm

Front Squat - target range 12 reps with 90 seconds rest between sets
set 1 - 75kgs x 12
set 2 - 70kgs x 12
set 3 - 65kgs x 12
set 4 - 60kgs x 12 - absolute killer of a set for both lungs and quads

Standing Calf Raise - target range 20 reps with 90 seconds rest between sets
set 1 - 140kgs x 20
set 2 - 140kgs x 20
set 3 - 140kgs x 20
set 4 - 140kgs x 20

Side Bends - target range 30 reps with 90 seconds rest between sets
set 1 - 5kgs x 30
set 2 - 5kgs x 30
set 3 - 5kgs x 30
set 4 - 5kgs x 30
 
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Wednesday 24 December 2014 @ 6:32am - 6:52am

Neutral Grip Chins - target is 4 sets of 10 reps with 90 seconds rest between sets
set 1 - 95.9kgs (BW plus 12.5kgs) x 10
set 2 - 93.4kgs (BW plus 10kgs) x 10
set 3 - 88.4kgs (BW plus 5kgs) x 10
set 4 - 88.4kgs (BW plus 5kgs) x 10
Note -


Dumbell Curls (alternating) - target is 4 sets of 10 reps with 90 seconds rest between sets
set 1 - 15kgs x 10
set 2 - 15kgs x 10
set 3 - 12.5kgs x 10
set 4 - 12.5kgs x 10
Note - First session of dumbell curls in over a year thanks to my early gift from Santa!!!!
 
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Wednesday 24 December 2014 @ 12:21pm - 1:02pm

Flat Bench - target is 4 sets of 10 reps with 90 seconds rest between sets
set 1 - 87.5kgs x 10
set 2 - 80kgs x 10
set 3 - 75kgs x10
set 4 - 72.5kgs x 10
Exercise Note -


Deadlifts - target is 4 sets of 10 reps with 90 seconds rest between sets
set 1 - 130kgs x 10
set 2 - 120kgs x 10
set 3 - 110kgs x 10
set 4 - 100kgs x 10
Exercise Note - that was hard going on the old lungs as I had to take a few 5 or 6 deep breaths during the later reps in sets 3 and 4 but legs felt strong all the way through.


Flat Bench Lying Leg Raise - target is 4 sets of 15 reps with 90 seconds rest between sets
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
set 4 - 15 reps
 
Wednesday 24 December 2014 @ 6:31pm - 6:54pm

Push Press - target is 4 sets of 10 reps with 90 seconds rest between sets
set 1 - 60kgs x 10
set 2 - 55kgs x 9
set 3 - 47.5kgs x 7
set 4 - 40kgs x 10
set 5 - 40kgs x 4
Exercise Note - this was supposed to be tomorrow mornings workout but brought it forward as tomorrow is Christmas Day etc.... sets 2 and 3 were pretty poor so added a 5th just to get 40 reps in total, was probably too close to bench at lunchtime and tricep workout yesterday - well that's my excuse anyway!!!!

Overhead tricep extensions (combi bar) - target is 4 sets of 10 reps with 90 seconds rest between sets
set 1 - 17.5kgs x 10
set 2 - 17.5kgs x 10
set 3 - 17.5kgs x 10
set 4 - 17.5kgs x 10
Exercise Note - first time at this exercise and weight was too light only really started to feel hard in the last set so will up this by 5kgs next time
 
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Thursday 25 December 2014 @ 7:02am - 7:30am

Rear squats - target is 4 sets of 10 reps with 90 seconds rest between sets
set 1 - 97.5kgs x 10
set 2 - 87.5kgs x 10
set 3 - 77.5kgs x 10
set 4 - 70kgs x 10
Exercise Note - decided to drop weight by 10% each set as front squats on Tuesday night and deadlifts yesterday afternoon killed my legs, first two sets were hard today on both legs and the lungs but last two sets were good

Standing Calf Raise - target is 4 sets of 15 reps with 90 seconds rest between sets
set 1 - 150kgs x 15
set 2 - 150kgs x 15
set 3 - 150kgs x 15
set 4 - 150kgs x 15
Exercise Note - nothing to write really all sets were comfortable

Side Bends - target is 4 sets of 30 reps with 90 seconds rest between sets
set 1 - 5kgs x 30
set 2 - 5kgs x 30
set 3 - 5kgs x 30
set 4 - 5kgs x 30
Exercise Note - did these during rest period of calf raises
 
Weekly weigh in - Friday 26 December 2014

183.5lbs / 83.23kgs - up 0.3lb / 0.13kg

Average nett calorie intake 4035 (4035 gross before any cardio exercise) carbs @ 48%, protein @ 29% and fats @ 23%
 
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Friday 26 December 2014

Flat Bench Lying Leg Raise x 15, 15, 15, 15
Side Bends x 15, 15, 15, 15
Flat Bench Leg Pull In x 15, 15, 15, 15
Crunches x 15, 15, 15, 15
 
Saturday 27 December 2014

Flat Bench Lying Leg Raise x 15, 15, 15, 15
Side Bends x 15, 15, 15, 15
Flat Bench Leg Pull In x 15, 15, 15, 15
Crunches x 15, 15, 15, 15
 
Saturday 27 December 2014 @ 1:01pm - 1:28pm

T bar rows - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 95kgs x15
set 2 - 85kgs x 15
set 3 - 75kgs x 15
set 4 - 65kgs x 15
set 5 - 60kgs x 15
Exercise Note -

Shrugs (front) - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 100kgs x 15
set 2 - 100kgs x 15
set 3 - 100kgs x 15
set 4 - 100kgs x 15
set 5 - 100kgs x 15
Exercise Note -

Combi-bar Curls - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 20kgs x 15
set 2 - 20kgs x 15
set 3 - 20kgs x 15
set 4 - 17.5kgs x 15
set 5 - 15kgs x 15
Exercise Note -
 
Saturday 27 December 2014 @ 4:21pm - 4:47pm

Barbell Incline Bench - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 72.5kgs x 15
set 2 - 65kgs x 15
set 3 - 57.5kgs x15
set 4 - 50kgs x 15
set 5 - 42.5kgs x 15
Exercise Note -

Standing Calf Raise - target is 5 sets of 25 reps with 60 seconds rest between sets
set 1 - 130kgs x 25
set 2 - 120kgs x 25
set 3 - 110kgs x 25
set 4 - 100kgs x 25
set 5 - 100kgs x 25
Exercise Note -
 
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Sunday 28 December 2014 @ 6:52am - 7:16am

Landmine Press (single arm) - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 52.5kgs x 15
set 2 - 50kgs x 15
set 3 - 45kgs x15
set 4 - 40kgs x 15
set 5 - 35kgs x 15
Exercise Note -

Overhead tricep extensions (combi bar) - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 22.5kgs x 15
set 2 - 22.5kgs x 15
set 3 - 20kgs x 15
set 4 - 20kgs x 15
set 5 - 17.5kgs x 15
Exercise Note -
 
Sunday 28 December 2014 @ 10:24am - 10:53am

Barbell Hack Squat - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 100kgs x 15
set 2 - 90kgs x 15
set 3 - 80kgs x15
set 4 - 70kgs x 15
set 5 - 60kgs x 15
Exercise Note -

Deadlift - 3 sets of 5 reps (starting at 75% of 1rm) with 60 seconds rest between sets
set 1 - 140kgs x 5
set 2 - 140kgs x 5
set 3 - 140kgs x 5
set 4 -
set 5 -
Exercise Note -
 
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Monday 29 December 2014 @ 8:34am - 9:03am

Bent over Rows - target is 5 sets of 12 reps with 60 seconds rest between sets
set 1 - 80kgs x 12
set 2 - 75kgs x 12
set 3 - 67.5kgs x 12
set 4 - 60kgs x 12
set 5 - 55kgs x 12
Exercise Note -

Shrugs (rear) - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 100kgs x 15
set 2 - 100kgs x 15
set 3 - 100kgs x 15
set 4 - 100kgs x 15
set 5 - 100kgs x 15
Exercise Note -

Barbell curls - target is 5 sets of 12 reps with 60 seconds rest between sets
set 1 - 22.5kgs x 12
set 2 - 22.5kgs x 12
set 3 - 22.5kgs x 12
set 4 - 20kgs x 12
set 5 - 17.5kgs x 12
Exercise Note -
 
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Monday 29 December 2014 @ 5:49pm - 6:20pm

Dips - target is 5 sets of 12 reps with 60 seconds rest between sets
set 1 - 113.3kgs (BW plus 30kgs) x 12
set 2 - 103.3kgs (BW plus 20kgs) x 12
set 3 - 93.3kgs (BW plus 10kgs) x 12
set 4 - 83.3kgs (BW plus 0kgs) x 12
set 5 - 83.3kgs (BW plus 0kgs) x 12
Exercise Note -

Standing Calf Raise - target is 5 sets of 20 reps with 60 seconds rest between sets
set 1 - 140kgs x 20
set 2 - 140kgs x 20
set 3 - 130kgs x 20
set 4 - 130kgs x 20
set 5 - 120kgs x 20
Exercise Note -

Crunches - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 10kgs x 15
set 2 - 10kgs x 15
set 3 - 10kgs x 15
set 4 - 10kgs x 15
set 5 - 10kgs x 15
Exercise Note -
 
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