mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Only this volume during SD and non training days, hate doing nothing during SD so just spend 15-20 minutes daily as need to get lower abs up level with my upper abs before the bulk starts in earnest at the end of the week!!
Only two days left of SD, roll on 6pm on Thursday!!
mickc1965
Well-Known Member
@Totentanz
You posted in another thread the quote below and so not to hijack someone else's thread I will ask the question in my own training log.
Just to clarify the multiples for activity, I work in an office with very little walking (park less than 10 yards from office door) and sit on my arse all day - I train full body 5/6 times per week (3 days on 1 day off routine) with little or no cardio - current weight is 80 - 81kgs (lost 1kg since last Friday as stopped taking creatine) but have been recently maintaining weight at +/- 0.5lbs consuming between 3100 and 3200 calories giving a multiple of 1.61 - 1.66.
Would my set up increase the multiple to that level? Just to confirm all foods are weighed and logged in MyFitnessPal.
You posted in another thread the quote below and so not to hijack someone else's thread I will ask the question in my own training log.
Just to clarify the multiples for activity, I work in an office with very little walking (park less than 10 yards from office door) and sit on my arse all day - I train full body 5/6 times per week (3 days on 1 day off routine) with little or no cardio - current weight is 80 - 81kgs (lost 1kg since last Friday as stopped taking creatine) but have been recently maintaining weight at +/- 0.5lbs consuming between 3100 and 3200 calories giving a multiple of 1.61 - 1.66.
Would my set up increase the multiple to that level? Just to confirm all foods are weighed and logged in MyFitnessPal.
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mickc1965
Well-Known Member
New cycle is due to start tomorrow and will probably be dropping Standing BTN Press from Routine C due to pain in my left rear delt which appears to have stopped me from being able to do chins / pull ups during the last cycle.
I train at home so only have a bar and a half rack, I do Standing Military Press in Routine A and Landmine Single Arm Linear Jammer in Routine B, any other decent barbell exercises for shoulders or should I just repeat Military Press?
I train at home so only have a bar and a half rack, I do Standing Military Press in Routine A and Landmine Single Arm Linear Jammer in Routine B, any other decent barbell exercises for shoulders or should I just repeat Military Press?
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mickc1965
Well-Known Member
Cycle 06
Proposed Routine as follows:
A – Flat Barbell Bench / Bent over Rows / Standing Military Press / Rear Squat (ATG) / Calf Raise
B – Dips / Landmine Single Arm Linear Jammer / Barbell (40mm deficit) Hack Squat / Deadlift / Calf Raise
C – Incline Barbell Bench / Landmine Rows / Standing Military Press / Front Squat / Calf Raise
Will be continuing with total reps per muscle group to suit Prilepins Table (see the attached PDF - www.powerliftingwatch.com/files/prelipins.pdf), based on 3 day on 1 day off full body training. I will be using the following guideline, daily will aim for INOL of 0.625 (increased from 0.6 used last cycle)
Proposed Progression & Rep Totals
15s workout 1 – 55% of 1rm – 28 reps (1st set 15 reps then myo reps)
15s workout 2 – 60% of 1rm – 25 reps (1st set 15 reps then myo reps)
15s workout 3 – 62.5% of 1rm – 24 reps (1st set 15 reps then myo reps)
15s workout 4 – 65% of 1rm – 22 reps (1st set 15 reps then myo reps)
10s workout 5 – 67.5% of 1rm – 20 reps (1st set 10 reps then myo reps)
10s workout 6 – 70% of 1rm – 19 reps (1st set 10 reps then myo reps)
10s workout 7 – 72.5% of 1rm – 17 reps (1st set 10 reps then clusters)
10s workout 8 – 75% of 1rm – 16 reps (1st set 10 reps then clusters)
5s workout 9 – 77.5% of 1rm – 14 reps (1st set 5 reps then clusters)
5s workout 10 – 80% of 1rm – 13 reps (1st set 5 reps then clusters)
5s workout 11 – 82.5% of 1rm – 11 reps (1st set 5 reps then clusters)
5s workout 12 – 85% of 1rm – 9 reps (1st set 5 reps then clusters)
Post 5 – 87.5% of 1rm and above – 6 to 8 reps (clusters)
All 1rm are currently estimated (based on current 5rm), the rep totals are for upper body, all squats will be 30% higher in rep total (performed as standard sets)
Deadlifts will start at 75% of 1rm for 15 reps (clusters) increasing by 2.5% per workout until get to weight where I cannot get 3 sets of 5 then will only progress when the 3 sets have been achieved or keep progressing doing 5 sets of 3, have not decided yet. Will also retest 1rm at some point after stalling at 3 sets of 5 reps
Calf Raises – totals will vary between routines but starting weight will be 130kgs
Proposed Routine as follows:
A – Flat Barbell Bench / Bent over Rows / Standing Military Press / Rear Squat (ATG) / Calf Raise
B – Dips / Landmine Single Arm Linear Jammer / Barbell (40mm deficit) Hack Squat / Deadlift / Calf Raise
C – Incline Barbell Bench / Landmine Rows / Standing Military Press / Front Squat / Calf Raise
Will be continuing with total reps per muscle group to suit Prilepins Table (see the attached PDF - www.powerliftingwatch.com/files/prelipins.pdf), based on 3 day on 1 day off full body training. I will be using the following guideline, daily will aim for INOL of 0.625 (increased from 0.6 used last cycle)
Proposed Progression & Rep Totals
15s workout 1 – 55% of 1rm – 28 reps (1st set 15 reps then myo reps)
15s workout 2 – 60% of 1rm – 25 reps (1st set 15 reps then myo reps)
15s workout 3 – 62.5% of 1rm – 24 reps (1st set 15 reps then myo reps)
15s workout 4 – 65% of 1rm – 22 reps (1st set 15 reps then myo reps)
10s workout 5 – 67.5% of 1rm – 20 reps (1st set 10 reps then myo reps)
10s workout 6 – 70% of 1rm – 19 reps (1st set 10 reps then myo reps)
10s workout 7 – 72.5% of 1rm – 17 reps (1st set 10 reps then clusters)
10s workout 8 – 75% of 1rm – 16 reps (1st set 10 reps then clusters)
5s workout 9 – 77.5% of 1rm – 14 reps (1st set 5 reps then clusters)
5s workout 10 – 80% of 1rm – 13 reps (1st set 5 reps then clusters)
5s workout 11 – 82.5% of 1rm – 11 reps (1st set 5 reps then clusters)
5s workout 12 – 85% of 1rm – 9 reps (1st set 5 reps then clusters)
Post 5 – 87.5% of 1rm and above – 6 to 8 reps (clusters)
All 1rm are currently estimated (based on current 5rm), the rep totals are for upper body, all squats will be 30% higher in rep total (performed as standard sets)
Deadlifts will start at 75% of 1rm for 15 reps (clusters) increasing by 2.5% per workout until get to weight where I cannot get 3 sets of 5 then will only progress when the 3 sets have been achieved or keep progressing doing 5 sets of 3, have not decided yet. Will also retest 1rm at some point after stalling at 3 sets of 5 reps
Calf Raises – totals will vary between routines but starting weight will be 130kgs
mickc1965
Well-Known Member
Any ideas on additional shoulder exercises?
Image below is the rack I am working with if that makes any difference!!!
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mickc1965
Well-Known Member
Thursday 30 October 2014 - 5:45pm
Routine A - Workout 1 @ approx 55% of 1rm - rep total for each muscle group is 28 for upper body, 37 for legs, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)
Barbell Flat Bench (125.2kgs) - 70kgs (55.9%) x 15+5+4+4
Bent over Rows (113.6kgs) - 62.5kgs (55%) x 15+7+6
Military Press (81.6kgs) - 45kgs x (55.1%) x 15+5+4+4
Rear Squats (134kgs) - 75kgs (56%) x 15, 12, 10
Calf Raise (255kgs) - 130kgs (51%) x 15, 15, 15
Side Bends - 15kgs x 20, 20
Notes:
Flat Bench - Myo reps with 20-30 seconds rest between sets
Bent over Rows - Myo reps with 20-30 seconds rest between sets
Military Press - Myo reps with 20-30 seconds rest between sets
Rear Squats - 180 seconds rest between sets
Calf Raise - 60 seconds rest between sets
Routine A - Workout 1 @ approx 55% of 1rm - rep total for each muscle group is 28 for upper body, 37 for legs, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)
Barbell Flat Bench (125.2kgs) - 70kgs (55.9%) x 15+5+4+4
Bent over Rows (113.6kgs) - 62.5kgs (55%) x 15+7+6
Military Press (81.6kgs) - 45kgs x (55.1%) x 15+5+4+4
Rear Squats (134kgs) - 75kgs (56%) x 15, 12, 10
Calf Raise (255kgs) - 130kgs (51%) x 15, 15, 15
Side Bends - 15kgs x 20, 20
Notes:
Flat Bench - Myo reps with 20-30 seconds rest between sets
Bent over Rows - Myo reps with 20-30 seconds rest between sets
Military Press - Myo reps with 20-30 seconds rest between sets
Rear Squats - 180 seconds rest between sets
Calf Raise - 60 seconds rest between sets
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mickc1965
Well-Known Member
Weekly weigh in - Friday 31 October 2014
176.8lbs / 80.2kgs - loss of 1.6lb / 0.72kg
Average gross calorie intake 3016 (3016 nett after cardio exercise) carbs @ 29%, protein @ 41% and fats @ 30%
Notes: so average daily calorie intake of just over 3000 calories during SD and I lose 1.6lbs!!!!!! That suggests over 3750 maintenance with no training, so based on these figures I would need nearer 4500 to gain 1lb per week when lifting, this cannot be right, can it? - may have to eat carbs during the day!
Edit: just remembered not taking creatine, that would explain the weight loss. Doh!!!!!!! ignore the above note.
176.8lbs / 80.2kgs - loss of 1.6lb / 0.72kg
Average gross calorie intake 3016 (3016 nett after cardio exercise) carbs @ 29%, protein @ 41% and fats @ 30%
Notes: so average daily calorie intake of just over 3000 calories during SD and I lose 1.6lbs!!!!!! That suggests over 3750 maintenance with no training, so based on these figures I would need nearer 4500 to gain 1lb per week when lifting, this cannot be right, can it? - may have to eat carbs during the day!
Edit: just remembered not taking creatine, that would explain the weight loss. Doh!!!!!!! ignore the above note.
mickc1965
Well-Known Member
Friday 31 October 2014 - 5:50pm
Routine B - Workout 1 @ approx 55% of 1rm - rep total for each muscle group is 28 for upper body, 37 for legs, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)
Dips (149.7kgs) - 80kgs (53.4%) x 15+15
Landmine Press (78.6kgs) - 45kgs (57.2%) x 15+5+4+4
Deficit (40mm) Barbell Hack Squat (139.8kgs) - 80kgs (57.2%) x 15, 12, 10
Deadlift (174.8kgs) - 132.5kgs (75.8%) x 8, 7
Calf Raise (255kgs) - 130kgs (51%) x 15, 15
Hanging Leg Raise - 2.5kgs x 10, 6 - 0kgs x 4
Notes:
Dips - Body Weight - 30 seconds rest between sets
Landmine Press - 30 seconds rest between sets -
Deficit (40mm) Barbell Hack Squat - 180 seconds rest between sets
Deadlift - 180 seconds rest between sets
Calf Raise - 60 seconds rest between sets
Routine B - Workout 1 @ approx 55% of 1rm - rep total for each muscle group is 28 for upper body, 37 for legs, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)
Dips (149.7kgs) - 80kgs (53.4%) x 15+15
Landmine Press (78.6kgs) - 45kgs (57.2%) x 15+5+4+4
Deficit (40mm) Barbell Hack Squat (139.8kgs) - 80kgs (57.2%) x 15, 12, 10
Deadlift (174.8kgs) - 132.5kgs (75.8%) x 8, 7
Calf Raise (255kgs) - 130kgs (51%) x 15, 15
Hanging Leg Raise - 2.5kgs x 10, 6 - 0kgs x 4
Notes:
Dips - Body Weight - 30 seconds rest between sets
Landmine Press - 30 seconds rest between sets -
Deficit (40mm) Barbell Hack Squat - 180 seconds rest between sets
Deadlift - 180 seconds rest between sets
Calf Raise - 60 seconds rest between sets
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Your activity level is quite high. 6 workouts a week. I 'd say 4500 is probably around accurate once we account for living, general movement etc.
Any ideas on additional shoulder exercises?
Image below is the rack I am working with if that makes any difference!!!
Military, BTN, Push Press, 45 degree incline/seated press, landmine press, DB press (I like these a lot, actually).
Coupled w/bench and I think you're covered.