mickc1965 training log

Routine A (approx 70% of 1RM)

Thursday 03 July 2014 - Session 1 - 6:25am

Flat Bench 87.5kgs x 10
BOR 75kgs x 10
BTN Press 52.5kgs x 10
Deadlift 120kgs x 10
Standing Calf Raise 100kgs x 23, 15, 12
 
Routine A (approx 95% of 5RM)

Thursday 03 July 2014 - Session 2 - 6:00pm

Flat Bench 102.5kgs x 5, 3, 2
BOR 87.5kgs x 5, 5
BTN Press 62.5kgs x 5, 4, 1
Deadlift 137.5kgs x 5, 5

It was a real struggle tonight as had a minor car accident this morning but hurt my wrist so had to strap it just to be able to lift anything.
 
I'm fairly confident you can deadlift a lot more than you think you can.

Careful with the injury, car accidents are shitty things, often there's a surprise soreness/damage you didn't pick up at first w/adrenaline etc.
 
Routine B (approx 70% of 1RM)

Friday 04 July 2014 - Session 1 - 6:25am

Military Press 55kgs x 10
Supinated Chins 90.65kgs (BW plus 6.25kgs) x 10
Dips 104.4kgs (BW plus 20kgs) x 10
Rear Squat 90kgs x 10
Standing Calf Raise 100kgs x 25, 16, 9

Routine B (approx 95% of 5RM)

Friday 04 July 2014 - Session 2 - 5:45pm

Military Press 65kgs x 5, 5
Supinated Chins 104.4kgs (BW plus 20kgs) x 5, 5
Dips 119.4kgs (BW plus 35kgs) x 5, 5
Rear Squat 107.5kgs x 5,5

off to A&E
 
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Jester said:
Careful with the injury, car accidents are shitty things, often there's a surprise soreness/damage you didn't pick up at first w/adrenaline etc.
Click to expand...
Alex looks like a trip to A&E is going to be required seems I can train albeit a little pain but picking up a kettle hurts like f**k so it could possibly be the scaphoid bone but hopefully it is just jarred
 
Jester said:
I'm fairly confident you can deadlift a lot more than you think you can.
Click to expand...

Alex, I was thinking of changing how I train with deadlifts - I may add front squats to the routine and then add deadlifts to every day but only to the evening session basically as below

Routine A: am session - Flat Bench / BOR / BTN Press / Front Squat - all as my current HST progression / Calf Raise (3 sets, total of 50 reps)
Routine A: pm session - Flat Bench / BOR / BTN Press / Front Squat - all as my current HST progression / Deadlift - 1 set of 5 @ alternating between 90 and 100% of 5RM

Routine B: am session - Military Press / Supinated Chins / Dips / Rear Squat - all as my current HST progression / Calf Raise (3 sets, total of 50 reps)
Routine B: pm session - Military Press / Supinated Chins / Dips / Rear Squat - all as my current HST progression / Deadlift - 2 set of 3 @ alternating between 90 and 100% of 3RM

Routine C: am session - Incline Bench / Landmine Rows / Landmine Press / Barbell Hack Squat - all as my current HST progression / Calf Raise (3 sets, total of 50 reps)
Routine C: pm session - Incline Bench / Landmine Rows / Landmine Press / Barbell Hack Squat - all as my current HST progression / Deadlift - 5 singles @ 1RM

Too much deadlifting?
 
Oh dear! Very sorry, mate. Right hand too. That really sucks. All the best for a speedy recovery.
 
Front squats are definitely doable. It is possible to front squat with a decent load with both arms outstretched in front.
Oh, and this:



;)
 
Arm in plaster routine

Tuesday 08 July 2014

Front Squats 60kgs x 10, 10, 10
Standing Calf Raise 100kgs x 25, 15, 10
Flat Bench 60kgs x 10, 10, 10
Front/Side/Rear lateral raises 5kgs x 10, 10

Decided to try and train with arm in plaster so kept bench to around 50% of max Irm so not to break plaster. Couldn't do military or BTN so just did lateral raises with 5kg disc as no dumbells.
 
Arm in plaster routine

Thursday 10 July 2014

Front Squats 70kgs x 10, 10, 8, 2
Standing Calf Raise 100kgs x 25, 15, 10
Flat Bench 60kgs x 10, 10, 10
Front/Side/Rear lateral raises 5kgs x 10, 10
 
Weekly weigh in - Friday 11 July 2014

186lbs / 84.4kgs - arm in plaster - loss of 0lb / 0kgs

Average gross calorie intake 2650 (nett after exercise 2570) carbs @ 40%, protein @ 36% and fats @ 24% - JP3 9.25% (down from 9.57%)
 
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Arm in plaster routine

Monday 14 July 2014

Front Squats 70kgs x 10, 10, 10
Standing Calf Raise 100kgs x 25, 15, 10
Flat Bench 60kgs x 10, 10, 10
Front/Side/Rear lateral raises 5kgs x 10, 10, 10
 
Obviously have too much time on my hands as I was thinking of changing my routine once arm is out of plaster (hopefully x-ray this Friday will show no break in scaphoid and they will take plaster off and normal life will resume, wishful thinking), will add front squats to the routine and then add deadlifts to every day but only to the evening session as below

Routine A: am session - Flat Bench / Front Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine A: pm session - BOR / BTN Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 1 set of 5 @ alternating between 90 and 100% of 5RM

Routine B: am session - Dips / Rear Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine B: pm session - Military Press / Supinated Chins (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 2 sets of 3 @ alternating between 90 and 100% of 3RM

Routine C: am session - Incline Bench / Barbell Hack Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine C: pm session - Landmine Rows / Landmine Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 5 singles @ 1RM

I was doing full body workouts twice a day but feel like I was always doing warm up sets so hopefully some time will be saved by changing to the above.
 
Arm in plaster routine

Tuesday 15 July 2014

Flat Bench 60kgs x 10, 10, 10
BTN Press 40kgs x 10, 10, 10
Hack Squats 60kgs x 10, 10, 10
SLDL 60kgs x 10, 10, 10
 
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BTN Press was difficult to perform with plaster cast on - now can feel that it has rubbed on two outermost knuckles and on forearm so will not do these again, plaster cast around thumb is now really soft so will probably have to drop bench press as well, so looks like only lower body compound exercises can be performed at the moment. Will try dead lifts with light weight tomorrow.
 
Arm in plaster routine

Wednesday 15 July 2014

Deadlift 100kgs x 10, 10, 7, 3
Standing Calf Raise 110kgs x 22, 17, 11
Flat Bench 60kgs x 10, 10, 10
Front/Side/Rear lateral raises 5kgs x 10, 10
 
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