mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 18 February 2015
    (figures in brackets represent current projected 1rm)

    Barbell Flat Bench (119.7kgs) - target is 27-30 reps @ 70.18% of 1rm in 3 clusters
    cluster 1 - 84kgs x 12
    cluster 2 - 84kgs x 10
    cluster 3 - 84kgs x 8
    Exercise Note - 180 seconds rest between sets

    Pendlay Rows (87.7kgs) - target is 27-30 reps @ 70.11% of 1rm in 3 clusters
    cluster 1 - 61.5kgs x 12
    cluster 2 - 61.5kgs x 10
    cluster 3 - 61.5kgs x 8
    Exercise Note - 180 seconds rest between sets

    Skullcrushers (47.9kgs) - target is 19-21 reps @ 70.43% of 1rm in 2 clusters
    cluster 1 - 33.75kgs x 12
    cluster 2 - 33.75kgs x 9
    Exercise Note - 60 seconds rest between sets

    Combi-bar Curls (43.2kgs) - target is 19-21 reps @ 70.56% of 1rm in 2 clusters
    cluster 1 - 30.5kgs x 12
    cluster 2 - 30.5kgs x 7
    Exercise Note - 60 seconds rest between sets

    Standing Calf Raise (290.5kgs) - target is up to 27 reps @ 52.50% of 1rm
    set 1 - 152.75kgs x 26
     
  2. mickc1965

    mickc1965 Well-Known Member

    Thursday 19 February 2015
    (figures in brackets represent current projected 1rm)

    Overhead Press (80.3kgs) - target is 27-30 reps @ 70.08% of 1rm in 3 clusters
    cluster 1 - 56.25kgs x 12
    cluster 2 - 56.25kgs x 10
    cluster 3 - 56.25kgs x 8
    Exercise Note - 180 seconds rest between sets

    Rear Squats (138.5kgs) - target is 27-30 reps @ 70.04% of 1rm in 3 clusters
    cluster 1 - 97kgs x 12
    cluster 2 - 97kgs x 10
    cluster 3 - 97kgs x 8
    Exercise Note - 180 seconds rest between sets

    Standing Calf Raise (290.5kgs) - target is up to 27 reps @ 52.50% of 1rm
    set 1 - 152.75kgs x 27
     
  3. mickc1965

    mickc1965 Well-Known Member

    Weekly weigh in - Friday 20 February 2015

    186.1lbs / 84.41kgs - down 1lb / 0.46kg (slow cut, week 5 - 2.3 lb loss)

    Average nett calorie intake 3005 (3005 gross before any cardio exercise) = calorie intake at last weeks body weight x 16.07 - carbs @ 39%, protein @ 38% and fats @ 23%
     
    Last edited: Feb 20, 2015
  4. mickc1965

    mickc1965 Well-Known Member

    Friday 20 February 2015
    (figures in brackets represent current projected 1rm)

    Barbell Flat Bench (119.7kgs) - target is 18-20 reps @ 80.20% of 1rm then 1 set at 50%
    cluster 1 - 96kgs x 7
    cluster 2 - 96kgs x 6
    cluster 3 - 96kgs x 5
    metabolic set - 60kgs x 20
    Exercise Note - 180 seconds rest between sets

    Deadlift (197.6kgs) - target is 18-20 reps @ 80.96% of 1rm in 3 clusters
    1rm max attempt - 193.5kgs x 1
    cluster 1 - 160kgs x 7
    cluster 2 - 160kgs x 7
    cluster 3 - 160kgs x 6
    Exercise Note - 180 seconds rest between sets

    Skullcrushers (47.9kgs) - target is AMRAP @ 80.37% of previous 1rm for 2 sets
    cluster 1 - 38.5kgs x 9
    cluster 2 - 38.5kgs x 7
    Exercise Note - 60 seconds rest between sets - increase in projected 1rm to 49.93kgs

    Combi-bar Curls (43.2kgs) - target is AMRAP @ 80.44% of previous 1rm for 2 sets
    cluster 1 - 34.75kgs x 9
    cluster 2 - 34.75kgs x 6
    Exercise Note - 60 seconds rest between sets - increase in projected 1rm to 44.74kgs

    Standing Calf Raise (290.5kgs) - target is up to 22 reps @ 57.57% of 1rm
    set 1 - 167.25kgs x 22
     
    Last edited: Feb 20, 2015
  5. mickc1965

    mickc1965 Well-Known Member

    Not training tonight as feel totally knackered, clearly too much volume on current routine, it is ok on a daily basis but the cumulative effect is taking its toll. Will have to decide on how I will set up the next few weeks but initial thoughts are 2 x 15 reps, 2 x 10 reps and 2 x 5 reps plus 1 x metabolic set. Another decision is when to do deadlifts in the 5s, currently drop Pendlays to do deads on a Friday but maybe I should drop squats on a Saturday instead.
     
  6. mickc1965

    mickc1965 Well-Known Member

    Sunday 22 February 2015
    (figures in brackets represent current projected 1rm)

    Overhead Press (80.3kgs) - target is 10+ reps @ RPE of 8-9 @ 80.04% of 1rm in 2 clusters
    cluster 1 - 64.25kgs x 6
    cluster 2 - 64.25kgs x 5
    Exercise Note - 180 seconds rest between sets

    Rear Squats (138.5kgs) - target is 10+ reps @ RPE of 8-9 @ 80.14% of 1rm in 2 clusters
    cluster 1 - 111kgs x 6
    cluster 2 - 111kgs x 5
    Exercise Note - 180 seconds rest between sets

    Standing Calf Raise (290.5kgs) - target is up to 22 reps @ 57.57% of 1rm
    set 1 - 167.25kgs x 22
     
    Last edited: Feb 22, 2015
  7. mickc1965

    mickc1965 Well-Known Member

    Monday 23 February 2015 - upper body week 4 day 1 at approx 62.5% of 1rm
    (figures in brackets represent current projected 1rm)

    Barbell Flat Bench (119.7kgs) - target is 25-30 reps @ 62.66% of 1rm in 2 clusters
    cluster 1 - 75kgs x 18
    cluster 2 - 75kgs x 12
    Exercise Note - 180 seconds rest between sets

    Pendlay rows (87.7kgs) - target is 25-30 reps @ 62.70% of 1rm in 2 clusters
    cluster 1 - 55kgs x 18
    cluster 2 - 55kgs x 12
    Exercise Note - 180 seconds rest between sets

    Overhead Press (80.3kgs) - target is 25-30 reps @ 62.60% of 1rm in 2 clusters
    cluster 1 - 50.25kgs x 17
    cluster 2 - 50.25kgs x 13
    Exercise Note - 180 seconds rest between sets

    Combi-bar Curls (43.2kgs) - target is 25-30 reps @ 63.04% of 1rm in 2 clusters
    cluster 1 - 27.25kgs x 17
    cluster 2 - 27.25kgs x 9
    Exercise Note - 60 seconds rest between sets

    Skullcrushers (47.9kgs) - target is 25-30 reps @ 62.60% of 1rm in 2 clusters
    cluster 1 - 30kgs x 18
    cluster 2 - 30kgs x 10
    Exercise Note - 60 seconds rest between sets
     
  8. mickc1965

    mickc1965 Well-Known Member

    Tuesday 24 February 2015 - week 4, day 2 - lower body
    (figures in brackets represent current projected 1rm)

    Rear Squats (138.5kgs) - target is 28-32 reps @ 62.64% of 1rm in 2 clusters
    cluster 1 - 86.75kgs x 17
    cluster 2 - 86.75kgs x 12
    Exercise Note - 180 seconds rest between sets

    Deadlift (197.6kgs) - target is 3 sets of 5 reps @ 75.91% of 1rm
    set 1 - 150kgs x 5
    set 2 - 150kgs x 5
    set 3 - 150kgs x 5
    Exercise Note - 180 seconds rest between sets

    Standing Calf Raise (290.5kgs) - target is 37-43 reps @ 50.00% of 1rm in 2 clusters
    cluster 1 - 145.25kgs x 27
    cluster 2 - 145.25kgs x 15
    Exercise Note - 60 seconds rest between sets
     
  9. mickc1965

    mickc1965 Well-Known Member

    Was thinking of deadlifting 3 days a weeks again but doing it after squats on lower body days, initial thoughts were to do the following
    • Tuesday - total of 8 reps aiming for 4 doubles (may start at 8 singles) with 3 minutes rest at 90% of current 1rm once achieved up the weight by 5kgs and start process again.
    • Thursday - total 10 reps aiming for 2 sets of 5 with 3 minutes rest starting at 75% of current 1rm increasing by 2.5kgs once achieved.
    • Saturday - total 9 reps aiming for 3 sets of 3 with 3 minutes rest starting at 85% of current 1rm increasing by 2.5kgs once achieved.
    I may have to rethink Pendlay Rows on M, W & F but will see how it goes

    Thoughts anyone?
     
    Last edited: Feb 25, 2015
  10. mickc1965

    mickc1965 Well-Known Member

    Wednesday 25 February 2015 - week 4, day 3 - upper body
    (figures in brackets represent current projected 1rm)

    Barbell Flat Bench (119.7kgs) - target is 20+ reps @ 72.68% of 1rm in 2 clusters
    cluster 1 - 87kgs x 11
    cluster 2 - 87kgs x 9
    Exercise Note - 180 seconds rest between sets

    Pendlay Rows (87.7kgs) - target is 20+ reps @ 72.67% of 1rm in 2 clusters
    cluster 1 - 63.75kgs x 12
    cluster 2 - 63.75kgs x 10
    Exercise Note - 180 seconds rest between sets

    Overhead Press (80.3kgs) - target is 20+ reps @ 73.16% of 1rm in 2 clusters
    cluster 1 - 58.75kgs x 11
    cluster 2 - 58.75kgs x 8
    Exercise Note - 180 seconds rest between sets

    Combi-bar Curls (43.2kgs) - target is 20+ reps @ 72.87% of 1rm in 2 clusters
    cluster 1 - 31.5kgs x 12
    cluster 2 - 31.5kgs x 9
    Exercise Note - 120 seconds rest between sets - increase in projected 1rm to 43.97kgs

    Skullcrushers (47.9kgs) - target is 20+ reps @ 73.06% of 1rm in 2 clusters
    cluster 1 - 35kgs x 11
    cluster 2 - 35kgs x 9
    Exercise Note - 120 seconds rest between sets
     
  11. mickc1965

    mickc1965 Well-Known Member

    Thursday 26 February 2015 - cycle 7, week 4, day 4 - lower body
    (figures in brackets represent current projected 1rm)

    Rear Squats (138.5kgs) - target is 20+ reps @ 72.57% of 1rm in 2 clusters
    cluster 1 - 100.5kgs x 10
    cluster 2 - 100.5kgs x 10
    Exercise Note - 180 seconds rest between sets

    Deadlift (197.6kgs) - target is 10 reps (2 sets x 5) @ 77.17% of 1rm
    cluster 1 - 152.5kgs x 5
    cluster 2 - 152.5kgs x 5
    Exercise Note - 180 seconds rest between sets

    Standing Calf Raise (290.5kgs) - target is 33-39 reps @ 55.08% of 1rm in 2 clusters
    cluster 1 - 160kgs x 23
    cluster 2 - 160kgs x 11
    Exercise Note - 60 seconds rest between sets, lost balance on 2nd set and could not be arsed to do any more
     
  12. mickc1965

    mickc1965 Well-Known Member

    Weekly weigh in - Friday 27 February 2015

    185.6lbs / 84.19kgs - down 0.5lb / 0.22kg (slow cut, week 6 - total loss of 2.8 lbs)

    Average nett calorie intake 2993 (2993 gross before any cardio exercise) = last weeks body weight of 186.1 x 16.08 - carbs @ 39%, protein @ 39% and fats @ 22%
     
    Last edited: Feb 27, 2015
  13. mickc1965

    mickc1965 Well-Known Member

    Friday 27 February 2015
    NEW ROUTINE
    Routine A - cycle 7, week 4, day 5
    (figures in brackets represent current projected 1rm)

    Rear Squats (138.5kgs) - target is up to 10 reps @ 83.03% of previous 1rm in 2 clusters
    cluster 1 - 115kgs x 5
    cluster 2 - 115kgs x 5
    Exercise Note - 180 seconds rest between sets

    Barbell Flat Bench (119.7kgs) - target is up to 10 reps @ 82.70% of previous 1rm in 2 clusters
    cluster 1 - 99kgs x 5
    cluster 2 - 99kgs x 5
    Exercise Note - 180 seconds rest between sets

    Pendlay Rows (87.7kgs) - target is up to 10 reps @ 82.71% of previous 1rm in 2 clusters
    cluster 1 - 72.5kgs x 5
    cluster 2 - 72.5kgs x 5
    Exercise Note - 180 seconds rest between sets

    Skullcrushers (47.9kgs) - target is AMRAP @ 80.34% of previous 1rm up to 2 sets of 10
    set 1 - 38.5kgs x 10
    set 2 - 38.5kgs x 8
    Exercise Note - 120 seconds rest between sets - increase in projected 1rm to 51.20kgs

    Standing Calf Raise (290.5kgs) - target is up to 20 reps @ 60.24% of 1rm in 2 clusters
    cluster 1 - 175kgs x 20
     
  14. mickc1965

    mickc1965 Well-Known Member

    Saturday 28 February 2015
    Routine B - cycle 7, week 4, day 6
    (figures in brackets represent current projected 1rm)

    Deadlift (197.6kgs) - target is 10 reps @ 78.44% of 1rm in 2 sets
    set 1 - 155kgs x 5
    set 2 - 155kgs x 5
    Exercise Note - 180 seconds rest between sets

    Overhead Press (80.3kgs) - target is 10 reps @ 82.53% of 1rm in 2 sets
    set 1 - 66.25kgs x 5
    set 2 - 66.25kgs x 5
    Exercise Note - 180 seconds rest between sets

    Standing Calf Raise (290.5kgs) - target is up to 20 reps @ 60.24% of 1rm
    set 1 - 174.5kg x 20

    Neutral Grip Chins (128.65kg) - test run at bodyweight
    set 1 - 84.3kgs x 10
    set 2 - 84.3kgs x 10
    Exercise Note - 180 seconds rest between sets, kept reps low to see if I can avoid the previous issues with rear delt pain.

    Combi-bar Curls (43.2kgs) - target is AMRAP @ 81.01% of previous 1rm up to 2 sets of 10
    set 1 - 35kgs x 10
    set 2 - 35kgs x 6
    Exercise Note - 120 seconds rest between sets - increase in projected 1rm to 46.55kgs
     
  15. mickc1965

    mickc1965 Well-Known Member

    Monday 02 March 2015
    Routine A - cycle 7, week 5, day 1
    (figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

    Rear Squats (138.5 / na / na) - target is up to 30 reps @ 65.17% of 1rm in 2 clusters
    set 1 - 90.25kgs x 15
    set 2 - 90.25kgs x 11
    Exercise Note - 180 seconds rest between sets

    Standing Calf Raise (290.5 / na / na) - target is up to 27 reps @ 52.58% of 1rm in 2 clusters
    set 1 - 152.75kgs x 27

    Barbell Flat Bench (119.7 / na / na) - target is up to 30 reps @ 65.16% of 1rm in 2 clusters
    set 1 - 78kgs x 15
    set 2 - 78kgs x 12
    Exercise Note - 180 seconds rest between sets

    Pendlay rows (87.7 / na / na) - target is up to 30 reps @ 65.56% of 1rm in 2 clusters
    set 1 - 57.5kgs x 15
    set 2 - 57.5kgs x 12
    Exercise Note - 180 seconds rest between sets

    Skullcrushers (47.9 / 51.20 / na) - target is 15+ reps @ 65.21% of 1rm
    set 1 - 31.25kgs x 15
    Exercise Note - reduced this to 1 set as starting to get pains in both elbows so may have to drop this altogether.
     
  16. mickc1965

    mickc1965 Well-Known Member

    I have decided to drop all direct arm exercises (getting both elbow and forearm pain) and calf raises (cannot be arsed to keep moving pins on rack and loading and loading 150kgs+) for the time being as they should be getting enough stimulation from full body training 6 days per week (M/W/F - Squats, Flat Bench, Pendlays - T/T/S - Deadlifts, Overhead Press, Neutral Grip Chins), will measure tonight and monitor to see if there is any increase (or decrease) in size!!
     
  17. mickc1965

    mickc1965 Well-Known Member

    Tuesday 03 March 2015 -
    Routine B - cycle 7, week 5, day 2
    (figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

    Deadlift (197.6 / na / 193.5) - target is 8 reps (aiming for 4 sets of doubles) @ 89.82% of previous projected 1rm
    set 1 - 177.5kgs x 2
    set 2 - 177.5kgs x 2
    set 3 - 177.5kgs x 2
    set 4 - 177.5kgs x 2
    Exercise Note - 180 seconds rest between sets

    Overhead Press (80.3 / na / na) - target is 25-30 reps @ 65.09% of previous projected 1rm
    set 1 - 52.25kgs x 15
    set 2 - 52.25kgs x 13
    Exercise Note - 180 seconds rest between sets

    Neutral Grip Chins (128.65 / na / na) - target is 25-30 reps @ 65.44% of previous projected 1rm
    set 1 - 84.19kgs (bw) x 15
    set 2 - 84.19kgs (bw) x 12
    Exercise Note - 180 seconds rest between sets
     
  18. mickc1965

    mickc1965 Well-Known Member

    Wednesday 04 March 2015
    Routine A - cycle 7, week 5, day 3
    (figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

    Rear Squats (138.48 / na / na) - target is 15-20 reps at 75.10% of previous projected 1rm
    set 1 - 104kgs x 10
    set 2 - 104kgs x 8
    Exercise Note - 180 seconds rest between sets

    Barbell Flat Bench (119.70 / na / na) - target is 15-20 reps @ 75.19% of previous projected 1rm
    set 1 - 90kgs x 10
    set 2 - 90kgs x 9
    Exercise Note - 180 seconds rest between sets

    Pendlay Rows (87.72 / 89.0 / na) - target is 15-20 reps @ 75.24% of previous projected 1rm
    set 1 - 66kgs x 10
    set 2 - 66kgs x 10
    Exercise Note - 180 seconds rest between sets
     
  19. mickc1965

    mickc1965 Well-Known Member

    Thursday 05 March 2015
    Routine B - cycle 7, week 5, day 4
    (figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

    Deadlift (197.6 / na / 193.5) - target is 10 reps (aiming for 2 sets of 5) @ 79.70% of previous projected 1rm
    set 1 - 157.5kgs x 5
    set 2 - 157.5kgs x 5
    Exercise Note - 180 seconds rest between sets

    Overhead Press (80.3 / na / na) - target is 15-20 reps @ 75.06% of previous projected 1rm
    set 1 - 60.25kgs x 10
    set 2 - 60.25kgs x 7
    Exercise Note - 180 seconds rest between sets

    Neutral Grip Chins (128.65 / na / na) - target is 15-20 reps @ 75.08% of previous projected 1rm
    set 1 - 96.6kgs (bw + 12.5) x 10
    set 2 - 96.6kgs (bw + 12.5) x 6
    Exercise Note - 180 seconds rest between sets
     
    Last edited: Mar 5, 2015
  20. mickc1965

    mickc1965 Well-Known Member

    Weekly weigh in - Friday 06 March 2015

    185.4lbs / 84.10kgs - down 0.2lb / 0.09kg (slow cut, week 7 - total loss of 3.0 lbs)

    Average nett calorie intake 2972 (2972 gross before any cardio exercise) = last weeks body weight x 16.01 - carbs @ 40%, protein @ 40% and fats @ 20%
     

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