mickc1965 training log

Monday 17 November 2014 @ 6:15am

Routine C - Workout 5 @ approx 67.5% of 1rm - rep total for each muscle group is 20 for upper body, 27 for squats, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Incline Bench (113.6kgs) - 77.5kgs (68.22%) x 10+5+5
Landmine Rows (131.1kgs) - 90kgs (68.65%) x 10+5+5
Calf Raise (255kgs) - 140kgs (54.90%) x 25, 15, 10

Notes: 1st session of 10 rep block

Barbell Incline Bench - myo-reps 20-30 seconds rest -
Landmine Rows - myo-reps 20-30 seconds rest -
Calf Raise - 30 seconds rest between sets
 
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Monday 17 November 2014 @ 6:00pm

Routine C - Cycle 6 Workout 5 @ approx 67.5% of 1rm - rep total for each muscle group is 20 for upper body, 27 for squats, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 55kgs x (67.40%) x 10+4+3+3
Front Squat (113.6kgs) - 77.5kgs (68.22%) x 10, 10, 7

Notes: 1st session of 10 rep block

Military Press - myo-reps 20-30 seconds rest -
Front Squat - 180 seconds rest between sets -
 
Tuesday 18 November @ 6:15am

Traps

Barbell shrugs (rear) - 80kgs x 25, 25, 25, 25
Barbell shrugs (front) - 80kgs x 25, 25, 20, 18, 12

Notes - 30 seconds rest between sets
 
Wow! That's a lot of shrugs, Mick. Why such a disproportionately large amount of volume for traps? Are you rehabbing an injury? Sorry if I've missed a post about this.
 
Just not done them for a long time and once I go heavy causes a problem with left elbow so keeping weight light and volume high and will see how it goes, my traps generally respond to either very heavy loads or very high volume.
 
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Tuesday 18 November @ 6:00pm

Flat Bench Lying Leg Raise - 10, 10, 10, 10, 10
Flat Bench Leg Pull In - 10, 10, 10, 10, 10
Side Bends - 10kgs x 20, 20, 20, 20, 20
Crunches - 10kgs x 10, 10, 10, 10, 10
Plank - 5 x 60 seconds
 
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Wednesday 19 November 2014 @ 6:15am

Routine A - Cycle 6 Workout 6 @ approx 70% of 1rm - rep total for each muscle group is 19 for upper body, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Flat Bench (125.2kgs) - 90kgs (71.88%) x 9+2+2+2+2+2
Bent over Rows (113.6kgs) - 80kgs (70.42%) x 10+3+3+3
Calf Raise (255.5kgs) - 140kgs (54.79%) x 20, 15, 10

Notes: 2nd session of 10 rep block

Flat Bench - myo-reps with 20-30 seconds rest between sets - awful session this morning complete failure on 10th rep and started to feel bad from 6th rep onwards, not sure what is going on with flat bench as I appear to be getting weaker (last cycle was 92.5kgs for 10 reps) - will keep progressing by 2.5% and just go for total reps.

Bent over Rows - myo-reps with 20-30 seconds rest between set -
Calf Raise - 30 seconds rest between sets
 
Wednesday 19 November 2014 @ 6:00pm

Routine A - Cycle 6 Workout 6 @ approx 70% of 1rm - rep total for each muscle group is 19 for upper body, 25 for squats (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 57.5kgs x (70.46%) x 10+4+3+2
Rear Squats (134kgs) - 95kgs (70.89%) x 10, 8, 7

Notes: 2nd session of 10 rep block

Military Press - myo-reps with 30 seconds rest between sets -
Rear Squats - 180 seconds rest between sets -
 
Your programming is quite something, Mick. It has to be insanely easy to plan future work given the metrics that you are capturing. Great lifting - and great stuff!
 
Thursday 20 November @ 6:15am

Routine B - Cycle 6 / Workout 6 @ approx 70% of 1rm - rep total for each muscle group is 19 for upper body, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Dips (149.7kgs) - 105kgs (70.14%) x 10+5+4
Neutral Grip Chins (127kgs) - 90kgs (70.86%) x 10+5+4
Landmine Press (78.6kgs) - 57.5kgs (73.15%) x 10+3+3+3
Calf Raise (255kgs) - 140kgs (54.90%) x 15, 15

Notes: 2nd session of 10 rep block

Dips (body weight 81.3 plus 23.75kgs) - myo-reps with 20 seconds rest between sets
Neutral Grip Chins (body weight 81.3 plus 8.75kgs) - myo-reps with 20 seconds rest between sets
Landmine Press - myo-reps with 30 seconds rest between sets -
Calf Raise - 30 seconds rest between sets
 
Thursday 20 November @ 6:20pm

Routine B - Cycle 6 / Workout 6 @ approx 70% of 1rm - rep total for each muscle group is 25 for squats, 15 for deadlifts (figure in brackets represents previous best projected 1rm before current cycle)

Deficit (40mm) Barbell Hack Squat (139.8kgs) - 100kgs (71.53%) x 10, 8, 7
Deadlift (174.8kgs) - 155kgs (88.67%) x 6, 5, 4

Notes: 1st session of 10 rep block

Deficit (40mm) Barbell Hack Squat - 180 seconds rest between sets -
Deadlift - 180 seconds rest between sets - PB for 155kgs (1st attempt at this weight) and increase in projected 1rm (185.7kgs)
 
Jester said:
Your deadlift is progressing nicely.
Click to expand...
Thanks for that will up it to 160 for next Monday and hope to get 5 reps if not will stick with that weight until can get 3 sets of 5 (or 6, 5, 4) then move up to 165 starting at 5 sets of 3 until I can get 3 x 5 reps - at what point do you think a belt will be required - just singles and doubles?
 
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Weekly weigh in - Friday 21 November 2014

179.2lbs / 81.28kgs - no change (Bulk Phase - 3 weeks in - up 2.4lbs / 1.088kgs)

Average nett calorie intake 3500 (3570 gross before any cardio exercise) - carbs @ 41% (366 g/day), protein @ 32% (286 g/day) and fats @ 27% (107 g/day)

Looks like I need to up calories as no change in the scale weight (or in BF level) so will increase to 3,750 calories and see how that goes.
 
Friday 21 November 2014 @ 6:15am

Routine C - Cycle 6 / Workout 6 @ approx 70% of 1rm - rep total for each muscle group is 19 for upper body, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Incline Bench (113.6kgs) - 80kgs (70.42%) x 10+4+3+2
Landmine Rows (131.1kgs) - 92.5kgs (70.55%) x 10+5+4
Calf Raise (255kgs) - 140kgs (54.90%) x 27, 15, 8

Notes: 2nd session of 10 rep block

Barbell Incline Bench - myo-reps 20-30 seconds rest -
Landmine Rows - myo-reps 20-30 seconds rest -
Calf Raise - 30 seconds rest between sets - PB for 140kgs and increase in projected 1rm (264.7kgs)
 
Friday 21 November 2014 @ 6:10pm

Routine C - Cycle 6 / Workout 6 @ approx 70% of 1rm - rep total for each muscle group is 19 for upper body, 25 for squats (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 57.5kgs x (70.46%) x 10+5+4
Front Squat (113.6kgs) - 80kgs (70.42%) x 10, 8, 7

Notes: 2nd session of 10 rep block

Military Press - myo-reps 30 seconds rest -
Front Squat - 180 seconds rest between sets -
 
Saturday 22 November 2014 @ 6:00am

Traps

Barbell shrugs (rear) - 80kgs x 25, 25, 25, 25
Barbell shrugs (front) - 80kgs x 25, 25, 25, 25

Flat Bench Lying Leg Raise - 12, 12, 12, 12, 12
Flat Bench Leg Pull In - 12, 12, 12, 12, 12
Side Bends - 10kgs x 24, 24, 24, 24, 24
Crunches - 10kgs x 12, 12, 12, 12, 12
Nelson Sit Up - 5 x 30 seconds

Notes:

Shrugs - straight from rear to front then 30 seconds rest
Abs - straight from one exercise to the next with 30 seconds rest at end of each round
 
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Saturday 22 November 2014 @ 6:30pm

Routine A - Cycle 6 / Workout 7 @ approx 72.5% of 1rm - rep total for each muscle group is 17 for upper body, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Flat Bench (125.2kgs) - 92.5kgs (73.88%) x 9, 5, 3
Bent over Rows (113.6kgs) - 82.5kgs (72.62%) x 10, 7
Calf Raise (255kgs) - 140kgs (54.90%) x 20, 15, 10

Notes: 3rd session of 10 rep block

Flat Bench - 120 seconds rest between sets - 1 rep down at this weight
Bent over Rows - 120 seconds rest between set -
Calf Raise - 30 seconds rest between sets
 
Sunday 23 November 2014 @ 6:50am

Routine A - Cycle 6 / Workout 7 @ approx 72.5% of 1rm - rep total for each muscle group is 17 for upper body, 23 for legs (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 60kgs (73.52%) x 10, 7
Rear Squats (134.0kgs) - 97.5kgs (72.76%) x 10, 7, 6

Notes: 3rd session of 10 rep block

Military Press - 120 seconds rest between sets -
Rear Squats - 180 seconds rest between sets - equal to previous PB for 10 reps
 
Sunday 23 November 2014 @ 11:30am

Routine B - Cycle 6 / Workout 7 @ approx 72.5% of 1rm - rep total for each muscle group is 17 for upper body, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Dips (149.7kgs) - 110kgs (73.487%) x 10, 7
Neutral Grip Chins (127.0kgs) - 92.5kgs (72.83%) x 10, 7
Landmine Press (78.6kgs) - 57.5kgs (73.15%) x 10, 7
Calf Raise (255kgs) - 140kgs (54.90%) x 15, 15

Notes: 3rd session of 10 rep block

Dips (body weight 81.3 plus 28.75kgs) - 60 seconds rest between sets
Neutral Grip Chins (body weight 81.3 plus 11.25kgs) - 120 seconds rest between sets
Landmine Press - 120 seconds rest between sets -
Calf Raise - 30 seconds rest between sets
 
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