mickc1965 training log

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
 
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
 
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:
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:
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.
 
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:
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
 
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
 
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:
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
 
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
 
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:
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
 
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
 
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.
 
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!!
 
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
 
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
 
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:
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%
 
You must log in or register to reply here.
Back
Top