mickc1965 training log

Weekly weigh in - Friday 06 February 2015

186.7lbs / 84.69kgs - down 1lb / 0.45kg

Average nett calorie intake 3232 (3232 gross before any cardio exercise) carbs @ 43%, protein @ 35% and fats @ 22%

3232 calories per day = last weeks BW x 17.22, 8 months ago I was bulking at this multiple and between September and October 14 I was maintaining weight at a slightly higher multiple, as I only want to lose 0.5 lb per week will increase intake up to BW x 18-19 so calories between 3360 and 3547
 
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Friday 06 February - AM

Flat Bench Lying Leg Raise -
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
Exercise Note -

Side Bends -
set 1 - 40 (20 bends per side)
set 2 - 40 (20 bends per side)
set 3 - 40 (20 bends per side)
Exercise Note -

Crunches -
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
Exercise Note -
 
In terms of those handles you posted, I like the first one because it looks like it provides the most ROM, but the third one can work too if you like a wider grip. Does the third one come with that ground attachment thing it's pictured with? It might be worth investing in one of those because I find w/a handle that any slight horizontal bar movement will cause the handle to shift/roll to one side which makes things harder.
 
Friday 06 February 2015 - 6:00pm
(figures in brackets represent current projected 1rm)

Barbell Flat Bench (119.7kgs) - target is 22-25 reps @ 75.2% of 1rm in 3 clusters
cluster 1 - 90kgs x 8
cluster 2 - 90kgs x 8
cluster 3 - 90kgs x 6
metabolic - 60kgs x 15 (50% of 1rm)
Exercise Note - used Fat Gripz - 180 seconds rest between cluster sets and 60 seconds before metabolic set

Standing Calf Raise (290.5kgs) - target is 42-48 reps @ 53.4% of 1rm in 2 clusters
cluster 1 - 155kgs x 24
cluster 2 - 155kgs x 20
Exercise Note - 180 seconds rest between cluster sets

Overhead Press (80.3kgs) - target is 22-25 reps @ 74.7% of 1rm in 3 clusters
cluster 1 - 60kgs x 9
cluster 2 - 60kgs x 8
cluster 3 - 60kgs x 6
metabolic - 40kgs x 12 (50% of 1rm)
Exercise Note - 180 seconds rest between cluster sets and 60 seconds before metabolic set

Skullcrushers (47.9kgs) - target is 14-17 reps @ 78.3% of 1rm in 2 clusters
cluster 1 - 37.5kgs x 9
cluster 2 - 37.5kgs x 7
Exercise Note - 180 seconds rest between cluster sets
 
Saturday 07 February 2015 - 6:30am
(figures in brackets represent current projected 1rm)

Rear Squats (138.5kgs) - target is 3 sets of 5 reps @ 75.8% of 1rm
set 1 - 105kgs x 5
set 2 - 105kgs x 5
set 3 - 105kgs x 5
Exercise Note - 180 seconds rest between sets, decided not to do 22-25 reps in clusters as doing deadlifts later today so keeping some energy in reserve for that.

T bar rows (157.0kgs) - target is 3 sets of 5 reps @ 76.4% of 1rm
set 1 - 120kgs x 5
set 2 - 120kgs x 5
set 3 - 120kgs x
Exercise Note - 180 seconds rest between sets, decided not to do 22-25 reps in clusters as doing deadlifts later today so keeping some energy in reserve for that.
 
Saturday 07 February 2015 - 3:00pm
(figures in brackets represent current projected 1rm)

Deadlift (197.6kgs) - target is 22-25 reps @ 75.9% of 1rm in 3 clusters
1 rep attempt - 190kgs x 1
cluster 1 - 150kgs x 8
cluster 2 - 150kgs x 8
cluster 3 - 150kgs x 6
Exercise Note - 180 seconds rest between sets

Combi-bar Curls (43.2kgs) - target is 14-17 reps @ 75.2% of 1rm in 2 clusters
cluster 1 - 32.5kgs x 10
cluster 2 - 32.5kgs x 7
Exercise Note - 60 seconds rest between sets
 
Monday 09 February 2015 -
(figures in brackets represent current projected 1rm)

Barbell Flat Bench (119.7kgs) - target is 38-43 reps @ 58.5% of 1rm in 3 clusters
cluster 1 - 70kgs x 18
cluster 2 - 70kgs x 15
cluster 3 - 70kgs x 10
Exercise Note - 180 seconds rest between sets

T bar rows (157.0kgs) - target is 38-43 reps @ 58.9% of 1rm in 3 clusters
cluster 1 - 92.5kgs x 18
cluster 2 - 92.5kgs x 14
cluster 3 - 92.5kgs x 11
Exercise Note - 180 seconds rest between sets

Skullcrushers (47.9kgs) - target is 22-28 reps @ 62.6% of 1rm in 2 clusters
cluster 1 - 30kgs x 16
cluster 2 - 30kgs x 12
Exercise Note - 60 seconds rest between sets

Combi-bar Curls (43.2kgs) - target is 22-28 reps @ 57.8% of 1rm in 2 clusters
cluster 1 - 25kgs x 16
cluster 2 - 25kgs x 12
Exercise Note - 60 seconds rest between sets
 
Tuesday 10 February 2015
(figures in brackets represent current projected 1rm)

Overhead Press (80.3kgs) - target is 38-43 reps @ 59.2% of 1rm in 3 clusters
cluster 1 - 47.5kgs x 18
cluster 2 - 47.5kgs x 15
cluster 3 - 47.5kgs x 10
Exercise Note - 180 seconds rest between sets

Rear Squats (138.5kgs) - target is 38-43 reps @ 57.8% of 1rm in 3 clusters
cluster 1 - 80kgs x 18
cluster 2 - 80kgs x 15
cluster 3 - 80kgs x 10
Exercise Note - 180 seconds rest between sets

Standing Calf Raise (290.5kgs) - target is 49-55 reps @ 45% of 1rm in 2 clusters
cluster 1 - 132.5kgs x 30
cluster 2 - 132.5kgs x 22
Exercise Note - 180 seconds rest between sets
 
TangoDown said:
Hmm, do you use 45s or smaller plates to increase ROM?
Click to expand...

Further to a comment from TD I have decided as of tonights workout to replace T Bar rows with Pendlay rows to increase ROM.

Currently workouts are Days 1 (15s), 3 (10s) and 5 (5s) - Flat Bench / Pendlay / Skullcrushers and Biceps and Days 2 (15s), 4 (10s) and 6 (5s) are Rear Squat / Calf Raise and Overhead Press but will replace either squats or Pendlay with deadlifts on the 5s as did T Bar, squats and deads (have now swapped back and shoulders) last Saturday and feel at the moment it was too much on my fast approaching 50 year old body!!!

Question is should I drop Pendlays on day 5 or Squats on day 6?
 
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Wednesday 11 February 2015
(figures in brackets represent current projected 1rm)

Barbell Flat Bench (119.7kgs) - target is 29-33 reps @ 68.9% of 1rm in 3 clusters
cluster 1 - 82.5kgs x 12
cluster 2 - 82.5kgs x 10
cluster 3 - 82.5kgs x 8
Exercise Note - 180 seconds rest between sets

Pendlay Rows (?????kgs) - target is 29-33 reps @ ??% of 1rm in 3 clusters
cluster 1 - 60kgs x 14
cluster 2 - 60kgs x 10
cluster 3 - 60kgs x 9
Exercise Note - 180 seconds rest between sets - 1st time doing Pendlays so weight was pure guesswork will set 1rm at 90kgs and work from there until I get a better idea after a few sessions.

Skullcrushers (47.9kgs) - target is 17-20 reps @ 67.8% of 1rm in 2 clusters
cluster 1 - 32.5kgs x 13
cluster 2 - 32.5kgs x 7
Exercise Note - 60 seconds rest between sets

Combi-bar Curls (43.2kgs) - target is 17-20 reps @ 69.4% of 1rm in 2 clusters
cluster 1 - 30kgs x 12
cluster 2 - 30kgs x 8
Exercise Note - 60 seconds rest between sets
 
Thursday 12 February 2015
(figures in brackets represent current projected 1rm)

Overhead Press (80.3kgs) - target is 29-33 reps @ 68.5% of 1rm in 3 clusters
cluster 1 - 55kgs x 13
cluster 2 - 55kgs x 11
cluster 3 - 55kgs x 9
Exercise Note - 180 seconds rest between sets

Rear Squats (138.5kgs) - target is 29-33 reps @ 68.6% of 1rm in 3 clusters
cluster 1 - 95kgs x 12
cluster 2 - 95kgs x 11
cluster 3 - 95kgs x 9
Exercise Note - 180 seconds rest between sets

Standing Calf Raise (290.5kgs) - target is 45-50 reps @ 50.8% of 1rm in 2 clusters
cluster 1 - 147.5kgs x 27
cluster 2 - 147.5kgs x 21
Exercise Note - 180 seconds rest between sets
 
Weekly weigh in - Friday 13 February 2015

187.1 lbs / 84.87 kgs - up 0.4 lb / up 0.18 kg

Average nett calorie intake 3188 (last weeks BW x 17.07 - 3251 (x 17.41) gross before any cardio exercise) carbs @ 40%, protein @ 39% and fats @ 21%
 
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Friday 13 February 2015
(figures in brackets represent current projected 1rm)

Barbell Flat Bench (119.7kgs) - target is 3 sets of 5 reps @ 79.4% of 1rm then 1 set at 50%
cluster 1 - 95kgs x 5
cluster 2 - 95kgs x 5
cluster 3 - 95kgs x 5
metabolic set - 60kgs x 16
Exercise Note - 180 seconds rest between sets

Deadlift (197.6kgs) - target is 20-23 reps @ 78.4% of 1rm in 3 clusters
1rm max attempt - 192.5kgs x 1
cluster 1 - 155kgs x 8
cluster 2 - 155kgs x 6
cluster 3 - 155kgs x 6
Exercise Note - 192.5 kgs was only just there!! will stay at that for a couple of weeks.

Skullcrushers (47.9kgs) - target is 12-14 reps @ 78.3% of 1rm in 2 clusters
cluster 1 - 37.5kgs x 8
cluster 2 - 37.5kgs x 6
Exercise Note - 60 seconds rest between sets

Combi-bar Curls (43.2kgs) - target is 12-14 reps @ 81.0% of 1rm in 2 clusters
cluster 1 - 35kgs x 7
cluster 2 - 35kgs x 5
Exercise Note - 60 seconds rest between sets
 
Saturday 14 February 2015
(figures in brackets represent current projected 1rm)

Overhead Press (80.3kgs) - target is 20-23 reps @ 77.9% of 1rm in 3 clusters and 1 metabolic set @ 50%
cluster 1 - 62.5kgs x 8
cluster 2 - 62.5kgs x 7
cluster 3 - 62.5kgs x 6
metabolic set - 40kgs x 13
Exercise Note - 180 seconds rest between sets

Rear Squats (138.5kgs) - target is 20-23 reps @ 77.6% of 1rm in 3 clusters
cluster 1 - 107.5kgs x 8
cluster 2 - 107.5kgs x 7
cluster 3 - 107.5kgs x 6
Exercise Note - 180 seconds rest between sets

Standing Calf Raise (290.5kgs) - target is 40-45 reps @ 55.1% of 1rm in 2 clusters
cluster 1 - 160kgs x 25
cluster 2 - 160kgs x 20
Exercise Note - 180 seconds rest between sets - increase in projected 1rm to 292kgs.
 
Still seem to be having issues with bench press once I get above 75% of 1rm - not sure if this is now psychological but strength seems to drop off a bit too quick at these loads (compared to all other exercises) - will look at hand placement tonight to see if forearms are perpendicular to the floor when bar is on chest as I also get a bit of shoulder pain over 75% so it could be too narrow a grip.

May even drop bench for a while and replace with dips, any one see a major issue with this? - will still keep overhead press as absolutely no issues in respect of loads or shoulder pain.
 
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Monday 16 February 2015 -
(figures in brackets represent current projected 1rm)

Barbell Flat Bench (119.7kgs) - target is 36-40 reps @ 60.6% of 1rm in 3 clusters
cluster 1 - 72.5kgs x 18
cluster 2 - 72.5kgs x 12
cluster 3 - 72.5kgs x 10
Exercise Note - 180 seconds rest between sets

Pendlay rows (87.7kgs) - target is 36-40 reps @ 59.8% of 1rm in 3 clusters
cluster 1 - 52.5kgs x 17
cluster 2 - 52.5kgs x 13
cluster 3 - 52.5kgs x 10
Exercise Note - 180 seconds rest between sets

Skullcrushers (47.9kgs) - target is 21-24 reps @ 62.6% of 1rm in 2 clusters
cluster 1 - 30kgs x 15
cluster 2 - 30kgs x 9
Exercise Note - 60 seconds rest between sets

Combi-bar Curls (43.2kgs) - target is 21-24 reps @ 63.6% of 1rm in 2 clusters
cluster 1 - 27.5kgs x 15
cluster 2 - 27.5kgs x 10
Exercise Note - 60 seconds rest between sets
 
Tuesday 17 February 2015
(figures in brackets represent current projected 1rm)

Overhead Press (80.3kgs) - target is 36-40 reps @ 60.08% of 1rm in 3 clusters
cluster 1 - 48.25kgs x 18
cluster 2 - 48.25kgs x 13
cluster 3 - 48.25kgs x 9
Exercise Note - 180 seconds rest between sets

Rear Squats (138.5kgs) - target is 36-40 reps @ 60.10% of 1rm in 3 clusters
cluster 1 - 83.25kgs x 18
cluster 2 - 83.25kgs x 13
cluster 3 - 83.25kgs x 9
Exercise Note - 180 seconds rest between sets

Standing Calf Raise (290.5kgs) - target is 47-53 reps @ 47.50% of 1rm in 2 clusters
cluster 1 - 138kgs x 28
cluster 2 - 138kgs x 25
Exercise Note - 180 seconds rest between sets
 
mickc1965 said:
Tuesday 17 February 2015
(figures in brackets represent current projected 1rm)
Rear Squats (138.5kgs) - target is 36-40 reps @ 60.10% of 1rm in 3 clusters
cluster 1 - 83.25kgs x 18
cluster 2 - 83.25kgs x 13
cluster 3 - 83.25kgs x 9
Exercise Note - 180 seconds rest between sets
Click to expand...

Was pleased with last nights squatting as this was pretty much the first session doing 15 reps or more where aerobically I was not totally f***ed after the first set (a couple of deep breaths between reps on the last 2 or 3) and the last set was comfortable all the way through (aerobically) - RPE was around 8 for clusters 1 and 2 and probably 9 for cluster 3 - and today pleasant DOMS despite the comfort of the workout!!!!!!
 
Browner said:
Good work, 15 reps on Squats makes me want to puke, no matter how light the weight!
Click to expand...

Cheers, that is how I used to feel every time but as I said it felt quite good last night, probably had 2 maybe 3 reps left in the bag, will see how it goes in two weeks when at 65% of 1rm
 
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