mickc1965 training log

What would be more taxing on the CNS based on training 6 days per week

1 - Deadlifts and Squats on days 2, 4 and 6 OR
2 - Deadlifts on days 1, 3 and 5 and Squats on days 2, 4 and 6
 
mickc1965 said:
2 - Deadlifts on days 1, 3 and 5 and Squats on days 2, 4 and 6
Click to expand...

Depends on the intensity I guess. I would say this would be more taxing over time as there is no real recovery day for the CNS. But I'm sure someone more educated or qualified in the subject might be able to advise better.
 
I would alternate squats and dead lifts or replace one squat workout each week with dead lifts. But that is mostly because I feel it more in my legs than my back, so if I have to categorize it I put it in the legs category.
 
Wednesday 07 January 2015 @ 6:21pm - 7:17pm

Barbell Flat Bench - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 100kgs x 5
set 2 - 95kgs x 5
set 3 - 90kgs x 7
Exercise Note - sets 1 and 2 the first couple reps felt good then downhill from there, would have expected 6 or 7 reps at least at 100kgs.

Deadlift - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 162.5kgs x 5
set 2 - 155kgs x 5
set 3 - 150kgs x 6
Exercise Note -

Shrugs - target is 4 sets of 8-10 reps (2 sets of front then 2 sets of rear) with 180 seconds rest between sets
Front
set 1 - 165kgs x 10
set 2 - 165kgs x 10

Rear
set 1 - 165kgs x 10
set 2 - 165kgs x 10
Exercise Note -

Flat Bench Lying Leg Raise - target is 3 sets of 25 reps with 180 seconds rest between sets
set 1 - 25 reps
set 2 - 25 reps
set 3 - 25 reps
Exercise Note -
 
Thursday 08 January 2015 @ 5:56am - 6:28am

Overhead Press - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 62.5kgs x 7
set 2 - 62.5kgs x 7
set 3 - 62.5kgs x 6
Exercise Note - possibly had another rep or two on first set but wanted to stay in rep range so will increase to 65 or 67.5kgs next Thursday but will see how Sundays (10-12 reps) and Tuesdays (8-10 reps) session go before I decide

Skullcrushers - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 32.5kgs x 7
set 2 - 35kgs x 6
set 3 - 35kgs x 6
Exercise Note - set 1 was too light, will increase to 37.5kgs next Thursday

Flat Bench Leg Pull In - target is 3 sets of 30 reps with 180 seconds rest between sets
set 1 - 30 reps
set 2 - 30 reps
set 3 - 30 reps
Exercise Note -
 
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mickc1965 said:
Thursday 08 January 2015 @ 5:56am - 6:28am

Overhead Press - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 62.5kgs x 7
set 2 - 62.5kgs x 7
set 3 - 62.5kgs x 6
Exercise Note - possibly had another rep or two on first set but wanted to stay in rep range so will increase to 65 or 67.5kgs next Thursday but will see how Sundays (10-12 reps) and Tuesdays (8-10 reps) session go before I decide

Skullcrushers - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 32.5kgs x 7
set 2 - 35kgs x 6
set 3 - 35kgs x 6
Exercise Note - set 1 was too light, will increase to 37.5kgs next Thursday

Flat Bench Leg Pull In - target is 3 sets of 30 reps with 180 seconds rest between sets
set 1 - 30 reps
set 2 - 30 reps
set 3 - 30 reps
Exercise Note -
Click to expand...

Next time that happens I would bang out those extra reps and then adjust the weight (up or down) for the next set if you think it is necessary.
 
Thursday 08 January 2015 @ 5:59pm - 6:38pm

Rear squats - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 112.5kgs x 7
set 2 - 112.5kgs x 5
set 3 - 107.5 kgs x 6
Exercise Note -

Standing Calf Raise - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 190kgs x 10
set 2 - 190kgs x 10
set 3 - 190kgs x 10
Exercise Note -

Side Bends - target is 3 sets of 50 reps (25 per side) with 180 seconds rest between sets
set 1 - 50 reps
set 2 - 50 reps
set 3 - 50 reps
Exercise Note -
 
Weekly weigh in - Friday 09 January 2015

187.1lbs / 84.87kgs - up 0.9lb / 0.41kg (Bulk Phase - 10 weeks in - up 10.3lbs / 4.67kgs)

Average nett calorie intake 3974 (3974 gross before any cardio exercise) carbs @ 46%, protein @ 29% and fats @ 25%

Calorie goal for next week is body weight x 21 = 3,930 kcal per day
 
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mickc1965 said:
What would be more taxing on the CNS based on training 6 days per week

1 - Deadlifts and Squats on days 2, 4 and 6 OR
2 - Deadlifts on days 1, 3 and 5 and Squats on days 2, 4 and 6
Click to expand...

I have decided (probably) to alternate deads and squats on days 2, 4 and 6 only for the time being to allow recovery!!!
 
IMO, do 10 x 20 squat and deadlift 5 days a week. Follow that off with 10 x 15 preacher curls and then some bosu ball half squats for proprioception gains.

This will ensure a Ronnie Colman-like physique in 6 months as long as you finish off each set with a snort or two of dat dare celltech. ;)
 
Saturday 10 January 2015 @ 6:37am - 7:00am

T bar rows - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 110kgs x 11
set 2 - 110kgs x 10
set 3 - 105kgs x 11
Exercise Note -

Combi-bar Curls - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 30kgs x 12
set 2 - 30kgs x 11
set 3 - 30kgs x 10
Exercise Note -
 
Saturday 10 January 2015 @ 5:10pm - 5:38pm

Barbell Flat Bench - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 90kgs x 10
set 2 - 85kgs x 10
set 3 - 80kgs x 10
Exercise Note -

Standing Calf Raise - target is 3 sets of 18-20 reps with 180 seconds rest between sets
set 1 - 160kgs x 20
set 2 - 160kgs x 20
set 3 - 160kgs x 20
Exercise Note -
 
Sunday 11 January 2015 - 7:59am to 8:20am

Overhead Press - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 55kgs x 11
set 2 - 55kgs x 10
set 3 - 52.5kgs x 11
Exercise Note -

Skullcrushers - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 30kgs x 12
set 2 - 30kgs x 12
set 3 - 30kgs x 11
Exercise Note -
 
Sunday 11 January 2015 - 6:08pm to 6:48pm

Rear squats - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 97.5kgs x 12
set 2 - 97.5kgs x 10
set 3 - 95kgs x 10
Exercise Note -

Flat Bench Lying Leg Raise - target is 3 sets of 25 reps with 180 seconds rest between sets
set 1 - 25 reps
set 2 - 25 reps
set 3 - 25 reps
Exercise Note -

Crunches - target is 3 sets of 25 reps with 180 seconds rest between sets
set 1 - 0kgs x 25
set 2 - 0kgs x 25
set 3 - 0kgs x 25
Exercise Note -
 
Monday 12 January 2015 - 6:17am to 6:39am

T bar rows - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 115kgs x 9
set 2 - 115kgs x 8
set 3 - 112.5kgs x 9
Exercise Note -

Combi-bar Curls - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 32.5kgs x 9
set 2 - 32.5kgs x 8
set 3 - 30kgs x 9
Exercise Note -
 
Monday 12 January 2015 - 6:12pm - 6:39pm

Barbell Flat Bench - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 95kgs x 8
set 2 - 90kgs x 8
set 3 - 85kgs x 9
Exercise Note - bench really seems like a hard slog recently, certainly not able to progress in fact it seems to be getter harder at the same loads

Standing Calf Raise - target is 3 sets of 12-15 reps with 180 seconds rest between sets
set 1 - 170kgs x 20
set 2 - 175kgs x 15
set 3 - 175kgs x 13
Exercise Note - 1st set obviously too light so upped to 175kgs
 
Tuesday 13 January 2015 - 6:14am to 6:36am

Overhead Press - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 57.5kgs x 10
set 2 - 57.5kgs x 9
set 3 - 57.5kgs x 9
Exercise Note - will up this to 60kgs next Tuesday

Skullcrushers - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 32.5kgs x 10
set 2 - 32.5kgs x 10
set 3 - 32.5kgs x 10
Exercise Note - will up this to 35kgs next Tuesday
 
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Tuesday 13 January 2015 - 6:08pm to 6:39pm

Rear squats - target is 1 set of 8-10 reps with 180 seconds rest between set
set 1 - 105kgs x 9
Exercise Note -

Deadlift - target is 2 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 147.5kgs x 10
set 2 - 147.5kgs x 9
Exercise Note - PB for 10 reps and increase in projected 1rm

Side Bends - target is 3 sets of 40 bends (20 per side) with 180 seconds rest between sets
set 1 - 10kgs x 40
set 2 - 10kgs x 40
set 3 - 10kgs x 40
Exercise Note -
 
Wednesday 14 January 2015 - 6:15am to 6:37am

T bar rows - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 122.5kgs x 7
set 2 - 122.5kgs x 7
set 3 - 122.5kgs x 5
Exercise Note -

Combi-bar Curls - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 35kgs x 6
set 2 - 35kgs x 6
set 3 - 35kgs x 5
Exercise Note - attempted a 6th rep in 3rd set 'fail'
 
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