mickc1965 training log

Sunday 29 May 2022 following a night shift

Oura Ring Sleep & HRV Info

• Readiness Score • 62 (Pay Attention)

Oura app advised that my restorative time was a bit on the low side yesterday. Not too worry if I feel tired today even short pauses will help me recharge.

• Sleep Score • 68 (Pay Attention)

• Bedtime • 08:09 (not correct it was nearer 07:30)
• Wake up time • 13:56

• Time in bed • 5:47
• Actual Sleep • 5:14
• Awake time • 0:33
• Sleep efficiency • 90%

• REM • 1:45 (33% of sleep time)
• Deep • 1:17 (25% of sleep time)
• Light • 2:12 (42% of sleep time)

• Average RHR • 70bpm (min 60bpm)
• Average HRV • 16ms (max 32ms)
• Body Temperature deviation • +0.2°C
• Respiratory Rate • 12.5 per minute

HRV4Training (data is from the Oura ring)

• HRV score • 6.5
• HRV Baseline • 6.6
• HRV Range (low) • 6.5
• HRV Range (high) • 7.0

HRV4Training app advised HRV is within normal range and to proceed as planned

Wattson Blue (data is from the Oura ring)

• Readiness Score • 5
• HRV • 2.71
• HRV long term • 3.07
• RMSSD • 15
• RMSSD long term • 22

Wattson Blue app advised that I need to prioritise me today and any activity should be short and very low intensity. Focus on recovery, try stretching, meditation or a very gentle social session.

Body weight @ 2pm (14 hours since last eaten)

• Body Weight • 191.0lbs [emoji3483]
• 7 day rolling average • not taken 7 consecutive readings yet

Current target is to reduce body weight to ~182.0lbs based on the 7 day rolling average.
 
Tuesday 31 May 2022

Training style will be 40 reps EMOM style with ~8rm in however many sets it takes with all reps at least 3 seconds on the eccentric, all sets will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range (8 reps) is achieved comfortably on the 1st set and the 40 reps are achieved in 6 sets the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Neutral Grip Lat Pulldown (40 reps) - 85kgs x 8, 8, 7, 6, 6, 5

• Seal Row(40 reps) - 55kgs x 8, 7, 5, 5, 5, 4, 4, 4

• Plate Loaded Seated Shrug Machine (40 reps) - 100kgs x 8, 8, 8, 8, 8

• DB Hammer Curls (40 reps) - 15kgs x 8, 8, 7, 6, 6, 5

• DB Romanian Deadlift (40 reps) - 25kgs x 8, 8, 7, 6, 6, 5

• Plate Loaded Seated Calf Raise (40 reps) - 65kgs x 8, 8, 7, 6, 6, 5
 
Wednesday 01 June 2022

Training style will be EMOM with ? sets (1st figure in brackets) in total with load for all sets the same with 1st set aiming for ?-? rep range (2nd figure in brackets) with all reps slow and controlled on the eccentric, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Incline Press (6 x 8-12 reps) - 60kgs x 12, 10, 9, 7, 5, 4

• Plate Loaded Seated Shoulder Press (6 x 8-12 reps) - 40kgs x 12, 11, 9, 8, 8, 7

• DB OH Tricep Extension (6 x 8-12 reps) - 30kgs x 10, 7, 6, 6, 6, 5

• Pin Selected Leg Extension (6 x 8-12 reps) - 42.5kgs x 12, 10, 9, 8, 8, 8

• Plate Loaded Donkey Calf Raise (6 x 8-12 reps) - 60kgs x 12, 12, 10, 9, 9, 8
 
Thursday 03 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 reps with all reps slow and controlled on the eccentric, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Supinated Grip Lat Pulldown - 85kgs x 12, 19, 9, 8, 6, 6

• Plate Loaded Low Row - 95kgs x 10, 8, 7, 6, 5, 5

• Plate Loaded Shrug Machine - 140kgs x 12, 11, 10, 8, 8, 8

• DB Concentration Curls - 10kgs x 12, 12, 10, 9, 8, 7

• DB Romanian Deadlift - 22.5kgs x 10, 8, 7, 6, 6, 6
 
Friday 03 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range with all reps slow and controlled on the eccentric, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Decline Press - 60kgs x 12, 10, 9, 8, 7, 7

• DB Seated Overhead Press - 15kgs x 12, 11, 10, 9, 8, 8

• Tricep Rope Extension - 30kgs x 12, 12, 11, 11, 10, 10

• Pin Selected Leg Extension - 47.5kgs x 10, 9, 8, 8, 8, 8

• Plate Loaded Seated Calf Raise - 65kgs x 12, 9, 8, 7, 7, 7
 
Monday 06 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range with all reps slow and controlled on the eccentric, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Neutral Grip Lat Pulldown - 85kgs x 12, 9, 8, 7, 6

• Seal Row - 55kgs x 10, 9, 7, 5, 5

• Plate Loaded Seated Shrug Machine - 110kgs x 12, 12, 19, 9, 9

• DB Hammer Curls - 15kgs x 10, 9, 8, 7, 7

• Plate Loaded Standing Leg Curl - 12.5kgs x 12, 10, 8, 7, 6


Forgot I should have done 6 sets, doh
 
Tuesday 07 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range with all reps slow and controlled on the eccentric, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Flat Bench Press - 70kgs x 12, 8, 7, 6, 4, 4

• Plate Loaded Viking Press - 40kgs x 12, 9, 7, 6, 6, 5

• Plate Loaded Tricep Dip Machine - 40kgs x 12, 10, 10, 9, 8, 8
 
Wednesday 08 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range with all reps slow and controlled on the eccentric, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Legs

• Pin Selected Leg Extension - 47.5kgs x 12, 10, 9, 8, 8, 8

• Plate Loaded Standing Leg Curl - 14kgs x 12, 10, 9, 7, 6, 6

• Plate Loaded Donkey Calf Raise - 70kgs x 12, 11, 10, 10, 10, 9
 
Thursday 09 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range with all reps slow and controlled on the eccentric, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

• Plate Loaded Supinated Grip Lat Pulldown - 90kgs x 12, 9, 7, 6, 5, 5

• Plate Loaded Low Row - 95kgs x 11, 8, 7, 6, 6, 6

• Plate Loaded Shrug Machine - 150kgs x 12, 11, 10, 9, 8, 7

• DB Concentration Curls - 12.5kgs x 12, 10, 9, 7, 6, 5
 
Friday 10 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range with all reps slow and controlled on the eccentric, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Incline Bench Press - 62.5kgs x 12, 9, 7, 6, 5, 5

• Plate Loaded Seated Shoulder Press - 42.5kgs x 12, 11, 10, 9, 8, 8

• DB OH Tricep Extension - 30kgs x 10, 7, 6, 6, 6, 6

• Pin Selected Leg Extension - 52.5kgs x 12, 10, 9, 8, 8, 8

• Plate Loaded Seated Calf Raise - 70kgs x 10, 9, 7, 7, 6, 5
 
Sunday 12 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range with all reps slow and controlled on the eccentric, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Neutral Grip Lat Pulldown - 90kgs x 12, 9, 7, 6, 6, 5

• Seal Row - 55kgs x 12, 9, 7, 6, 6, 6

• Plate Loaded Seated Shrug Machine - 120kgs x 12, 11, 9, 9, 9, 9

• DB Hammer Curls - 15kgs x 11, 9, 8, 8, 7, 7

• Plate Loaded Standing Leg Curl - 15kgs x 12, 9, 7, 7, 6, 6
 
Thursday 16 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range with all reps slow and controlled on the eccentric, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Decline Bench Press - 62.5kgs x 12, 11, 10, 9, 8, 7

• DB Seated Overhead Press - 17.5kgs x 12, 11, 10, 9, 8, 7

• Tricep Rope Extension - 35kgs x 12, 11, 10, 9, 8, 7

• Pin Selected Leg Extension - 57.5kgs x 12, 8, 7, 6, 6, 6

• Plate Loaded Donkey Calf Raise - 80kgs x 12, 11, 10, 9, 8, 8
 
Friday 17 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

• Plate Loaded Supinated Grip Lat Pulldown - 90kgs x 12, 8, 7, 6, 6, 5

• Plate Loaded Low Row - 95kgs x 11, 9, 7, 7, 6, 6

• Plate Loaded Shrug Machine - 160kgs x 12, 10, 9, 8, 8, 8

• DB Concentration Curls - 15kgs x 10, 8, 7, 6, 6, 5

• Plate Loaded Standing Leg Curl - 16.5kgs x 12, 8, 7, 6, 6, 6
 
Saturday 18 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Flat Bench Press - 72.5kgs x 12, 9, 6, 5, 4, 4

• Plate Loaded Viking Press - 42.5kgs x 12, 9, 6, 6, 5, 5

• Plate Loaded Tricep Dip Machine - 45kgs x 12, 11, 10, 9, 9, 8

• Pin Selected Leg Extension - 62.5kgs x 10, 8, 5, 4, 4, 4

• Plate Loaded Seated Calf Raise - 70kgs x 11, 9, 8, 8, 7, 7
 
Monday 20 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Neutral Grip Lat Pulldown - 95kgs x 12, 9, 8, 6, 6, 5

• Seal Row - 60kgs x 10, 8, 6, 5, 5, 5

• Plate Loaded Seated Shrug Machine - 130kgs x 12, 10, 9, 8, 8, 8

• DB Hammer Curls - 15kgs x 12, 10, 8, 8, 7, 7

• Pin Selected Prone Leg Curl - 27.5kgs x 12, 10, 8, 7, 7, 6
 
Tuesday 21 June 2022

Training style will be 6 sets in total with load for all sets the same with 60 seconds rest, 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down excluding leg extensions which will be 6 x AMRAP with a light load due to totally knackered right knee.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Incline Bench Press - 65kgs x 12, 9, 8, 8, 8, 6

• Plate Loaded Seated Shoulder Press - 45kgs x 12, 11, 10, 10, 9, 9

• DB OH Tricep Extension - 30kgs x 10, 8, 7, 7, 7, 6

• Pin Selected Leg Extension - 32.5kgs x 16, 13, 12, 11, 11, 10

• Plate Loaded Donkey Calf Raise - 85kgs x 12, 12, 10, 9, 9, 8
 
Reduction in the load on the leg extension machine doesn’t feel if it has helped the knee pain I have been experiencing so will reduce load further and keep the hold at full extension for longer and slow the eccentric portion of the movement right down to approximately 5 seconds or more per rep
 
Wednesday 22 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Supinated Grip Lat Pulldown - 95kgs x 12, 10, 9, 6, 6, 6

• Plate Loaded Low Row - 95kgs x 12, 10, 8, 7, 7, 7

• Plate Loaded Shrug Machine - 170kgs x 12, 10, 9, 9, 9, 8

• DB Concentration Curls - 15kgs x 12, 10, 8, 7, 6, 6

• Pin Selected Prone Leg Curl - 32.5kgs x 12, 10, 9, 7, 6, 6
 
Thursday 23 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down (excluding leg extensions which will be 6 x AMRAP with a light load) with 60 seconds rest due to totally knackered right knee.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Decline Bench Press - 70kgs x 12, 10, 9, 8, 8, 6

• DB Seated Overhead Press - 20kgs x 12, 10, 6, 7, 7, 7

Started with palms facing forward but had a little bit of left shoulder pain on 3rd set so stopped at that point of the set, remainder of sets performed with a neutral grip

• Tricep Rope Extension - 40kgs x 12, 10, 9, 9, 8, 7

• Pin Selected Leg Extension - 22.5kgs x 17, 14, 13, 12, 11, 11

• Plate Loaded Seated Calf Raise - 70kgs x 12, 10, 9, 9, 8, 8
 
Sunday 26 June 2022

Training style will be EMOM with 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Neutral Grip Lat Pulldown - 100kgs x 12, 8, 7, 7, 6, 5

• Seal Row - 60kgs x 10, 9, 7, 6, 6, 6

• Plate Loaded Seated Shrug Machine - 140kgs x 12, 10, 8, 8, 8, 8

• DB Hammer Curls - 17.5kgs x 10, 8, 8, 7, 7, 7

• Pin Selected Prone Leg Curl - 37.5kgs x 10, 8, 7, 7, 6, 6
 
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