mickc1965 training log

Friday 06 March 2015
Routine A - cycle 7, week 4, day 5
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Rear Squats (138.48 / 141.06 / na) - target is 8-10 reps @ 85.03% of previous projected 1rm
set 1 - 117.75kgs x 6
set 2 - 117.75kgs x 4
Exercise Note - 180 seconds rest between sets, increase in projected 1rm to 141.06kgs

Barbell Flat Bench (119.7 / na / na) - target is 8-10 reps @ 85.00% of previous projected 1rm
set 1 - 101.75kgs x 5
set 2 - 101.75kgs x 3
Exercise Note - 180 seconds rest between sets, 5th rep was a grinder and still over 5kgs lower on best for 5 reps in recent years, flat bench still seems to be a problem exercise!!!!

Pendlay Rows (87.7 / 93.25 / na) - target is 8-10 reps @ 85.12% of previous projected 1rm
set 1 - 75.75kgs x 7
set 2 - 75.75kgs x 6
Exercise Note - 180 seconds rest between sets, increase in projected 1rm to 93.25kgs
 
Saturday 07 March 2015
Routine B - cycle 7, week 5, day 6
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Deadlift (197.6 / na / 193.5) - target is 9 reps (aiming for 3 sets of 3) @ 84.76% of previous projected 1rm
set 1 - 167.5kgs x 3
set 2 - 167.5kgs x 3
set 3 - 167.5kgs x 3
Exercise Note - 180 seconds rest between sets

Overhead Press (80.3 / na / na) - target is 8-10 reps @ 85.03% of previous projected1rm
set 1 - 68.25kgs x 5
set 2 - 68.25kgs x 3
Exercise Note - 180 seconds rest between sets

Neutral Grip Chins (128.65 / na / na) - target is 8-10 reps @ 85.19% of previous projected 1rm
set 1 - 109.6kgs (bw + 25.5) x 4
set 2 - 109.6kgs (bw + 25.5) x 4
Exercise Note - 180 seconds rest between sets
 
Monday 09 March 2015
Routine A - cycle 7, week 6, day 1
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Rear Squats (138.48 / 139.78 / na) - target is 25-30 reps @ 67.52% of previous projected 1rm
set 1 - 93.5kgs x 15
set 2 - 93.5kgs x 11
Exercise Note - 180 seconds rest between sets, increase in projected 1rm to 139.78kgs

Barbell Flat Bench (119.7 / na / na) - target is 25-30 reps @ 67.67% of previous projected 1rm
set 1 - 81kgs x 14
set 2 - 81kgs x 10
Exercise Note - 180 seconds rest between sets

Pendlay rows (87.7 / 92.06 / na) - target is 25-30 reps @ 65.56% of previous projected 1rm
set 1 - 60.25kgs x 16
set 2 - 60.25kgs x 11
Exercise Note - 180 seconds rest between sets, increase in projected 1rm to 92.06kgs
 
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Tuesday 10 March 2015
Routine B - cycle 7, week 6, 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) @ 91.09% of previous projected 1rm
set 1 - 180kgs x 2
set 2 - 180kgs x 2
set 3 - 180kgs x 2
set 4 - 180kgs x 2
Exercise Note - 180 seconds rest between sets

Overhead Press (80.3 / na / na) - target is 25-30 reps @ 67.58% of previous projected 1rm
set 1 - 54.25kgs x 14
set 2 - 54.25kgs x 11
Exercise Note - 180 seconds rest between sets

Neutral Grip Chins (128.65 / 130.21 / na) - target is 25-30 reps @ 67.70% of previous projected 1rm
set 1 - 87.1kgs (bw plus 3kgs) x 15
set 2 - 87.1kgs (bw plus 3kgs) x 11
Exercise Note - 180 seconds rest between sets, increase in projected 1rm to 130.21kgs
 
I have trained continuously since the end of October without SD (or a deload) and my body is starting to tell me to back off so will probably deload next week rather than SD as not really doing HST as you should (currently doing 15s, 10s and 5s in the same week adding weight at 2.5% per week and currently at 67.5, 77.5 and 87.5% of 1rm) I may push it another week as intended but will see how it goes.
 
Wednesday 11 March 2015
Routine A - cycle 7, week 6, day 3
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Rear Squats (138.48 / 139.78 / na) - target is 15-20 reps at 77.62% of previous projected 1rm
set 1 - 107.5kgs x 8
set 2 - 107.5kgs x 6
Exercise Note - 180 seconds rest between sets, deliberately stopped 2 reps short of setting a new projected 1rm in an attempt to conserve energy for Friday's 5 rep attempt

Barbell Flat Bench (119.70 / na / na) - target is 15-20 reps @ 77.69% of previous projected 1rm
set 1 - 93kgs x 8
set 2 - 93kgs x 6
Exercise Note - 180 seconds rest between sets, deliberately stopped 2 reps short of setting a new projected 1rm in an attempt to conserve energy for Friday's 5 rep attempt

Pendlay Rows (87.72 / 93.25 / na) - target is 15-20 reps @ 77.53% of previous projected 1rm
set 1 - 69kgs x 11
set 2 - 69kgs x 9
Exercise Note - 180 seconds rest between sets, increase in projected 1rm to 94.04kgs
 
mickc1965 said:
I have trained continuously since the end of October without SD (or a deload) and my body is starting to tell me to back off so will probably deload next week rather than SD as not really doing HST as you should (currently doing 15s, 10s and 5s in the same week adding weight at 2.5% per week and currently at 67.5, 77.5 and 87.5% of 1rm) I may push it another week as intended but will see how it goes.
Click to expand...

Further to the above post I have definitely decided to deload next week, will probably do all sessions at circa 60% of current projected 1rm for 8-10 reps.

After that will start again with the same A/B routine (15s, 10s and 5s in the same week adding weight at 2.5% per week) - A is Squats / Bench / Pendlay (M, W, F) and B is Deads / OH Press / Chins (Tu / Th / Sa) but will probably start the week with 5s then 15s then 10s rather than the way I have been doing it (15s then 10s then 5s) so I can concentrate of the loads for 5 reps feeling fresh at the beginning of the week rather than on days 5 and 6.
 
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Thursday 12 March 2015
Routine B - cycle 7, week 6, day 4
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Deadlift (197.6 / na / 193.5)
target is 9 reps (aiming for 3 sets of 3) @ 86.03% of previous projected 1rm
set 1 - 170kgs x 3
set 2 - 170kgs x 3
set 3 - 170kgs x 3
Exercise Note - 180 seconds rest between sets

Overhead Press (80.3 / na / na)
target is 15-20 reps @ 77.55% of previous projected 1rm
set 1 - 62.25kgs x 10
set 2 - 62.25kgs x 6
Exercise Note - 180 seconds rest between sets, increase in projected 1rm to 82.79kgs

Neutral Grip Chins (128.65 / 130.21 / na)
target is 15-20 reps @ 77.41% of previous projected 1rm
set 1 - 99.6kgs (84.10 + 15.5) x 9
set 2 - 99.6kgs (84.10 + 15.5) x 6
Exercise Note - 180 seconds rest between sets
 
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Weekly weigh in - Friday 13 March 2015

185.1lbs / 83.96kgs - down 0.3lb / 0.14kg (slow cut, week 8 - total loss of 3.3 lbs)

Average nett calorie intake 2978 (3105 gross before any cardio exercise) = last weeks body weight x 16.06 - carbs @ 39%, protein @ 39% and fats @ 22%
 
Friday 13 March 2015
Routine A - cycle 7, week 6, day 5
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Rear Squats (138.48 / 141.06 / na)
target is AMRAP @ 86.64% of previous cycles projected 1rm
set 1 - 120kgs x 4
set 2 - 120kgs x 3
Exercise Note - 180 seconds rest between sets, 4th rep on 1st set was very close to complete fail had expected 5 good reps minimum but was not looking forward to tonight's session so looking forward to reload week starting on Monday

Barbell Flat Bench (119.7 / na / na)
target is AMRAP @ 87.71% of previous cycles projected 1rm
set 1 - 105kgs x 4
set 2 - 105kgs x 3
Exercise Note - 180 seconds rest between sets

Pendlay Rows (87.7 / 94.04 / na)
target is AMRAP @ 94.07% of previous cycles projected 1rm
set 1 - 82.5kgs x 6
set 2 - 82.5kgs x 5
Exercise Note - 180 seconds rest between sets, increase in projected 1rm to 98.83kgs
 
Saturday 14 March 2015
Routine B - cycle 7, week 6, day 6
(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) @ 80.96% of previous projected 1rm
set 1 - 160kgs x 5
set 2 - 160kgs x 5
Exercise Note - 180 seconds rest between sets

Overhead Press (80.3 / 82.79 / na)
target is AMRAP @ 87.52% of previous cycles projected 1rm
set 1 - 70.25kgs x 5
set 2 - 70.25kgs x 3
Exercise Note - 180 seconds rest between sets

Neutral Grip Chins (128.65 / 130.21 / na)
target is AMRAP @ 88.41% of previous cycles projected 1rm
set 1 - 113.75kgs (bw + 30) x 4
set 2 - 113.75kgs (bw + 30) x 3
Exercise Note - 180 seconds rest between sets
 
Will be starting my deload week today @ 50% of 1rm for 2 sets of around 10 reps which for me will feel completely alien as have never done a deload week it has always been complete rest so will see how it goes. Will be sticking with Routine A (M/W/F) and B (T/T/S) as last cycle with doing 2 sets of 15s, 10s and 5s in the same week upping the weight every week but this time round will start the week with 5s, then 10s, then 15s to see how that feels with the intention of pushing the rep numbers very close to setting a new projected 1rm in the 5s (Monday and Tuesday) and backing off slightly during the 10s and 15s - will be doing 6 week cycles for this and the next cycle as going away in mid June to celebrate my half century!!!!! So next two cycles will look as follows with approximate %s of last cycles projected 1rm

Week 1 - De-load week at 50% all exercises and all sessions for 2 sets of 10 reps
Week 2 - 5s will be @ 75%, 10s @ 65% and 15s @ 55% with deadlifts at 4 sets of 2 reps @ 86%, 3 sets of 3 @ 81% and 2 sets of 5 @ 75.9%
Week 3 - 5s will be @ 80%, 10s @ 70% and 15s @ 60% with deadlifts at 4 sets of 2 reps @ 88.5%, 3 sets of 3 @ 83.5% and 2 sets of 5 @ 78.5%
Week 4 - 5s will be @ 85%, 10s @ 75% and 15s @ 65% with deadlifts at 4 sets of 2 reps @ 91%, 3 sets of 3 @ 86% and 2 sets of 5 @ 81%
Week 5 - 5s will be @ 87.5%, 10s @ 77.5% and 15s @ 67.5% with deadlifts at 4 sets of 2 reps @ 92.3%, 3 sets of 3 @ 87.3% and 2 sets of 5 @ 82.2%
Week 6 - loads will be determined by week 5s successes or failures
 
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Monday 16 March 2015
Routine A - deload week, day 1
(figures in brackets represents projected 1rm from previous cycle)

Rear Squats (141.06)
2 sets of 10 reps @ 49.62% of previous projected 1rm
set 1 - 70kgs x 10
set 2 - 70kgs x 10

Barbell Flat Bench (119.7)
2 sets of 10 reps @ 50.13% of previous projected 1rm
set 1 - 60kgs x 10
set 2 - 60kgs x 10

Pendlay Rows (98.84)
2 sets of 10 reps @ 50.58% of previous projected 1rm
set 1 - 50kgs x 10
set 2 - 50kgs x 10
 
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Tuesday 17 March 2015
Routine B - deload week, day 2
(figures in brackets represents projected 1rm from previous cycle)

Deadlift (197.6)
2 sets of 10 reps @ 50.60% of previous projected 1rm
set 1 - 100kgs x 10
set 2 - 100kgs x 10

Overhead Press (82.79)
2 sets of 10 reps @ 50.10% of previous projected 1rm
set 1 - 41kgs x 10
set 2 - 41kgs x 10

Neutral Grip Chins (130.21)
2 sets of 7 reps @ 64.28% of previous projected 1rm
set 1 - 83.7kgs (bw) x 7
set 2 - 83.7kgs (bw) x 7
 
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mickc1965 said:
Week 1 - De-load week at 50% all exercises and all sessions for 2 sets of 10 reps
Click to expand...

I have decided rather than do 2 sets of 10 reps @ 50% of 1rm during my deload week I will do 3 sets of 5 @ 50% of 1rm instead as legs feel as though I did significantly more work.
 
I'd do a set of 10 and then a set of 5. Or a set of 5 as a warmup and then a set of 10.
 
Cheers will bear that in mind just thought that 3 sets of 5 would be very easy, not that 2 x 10 at 50% of 1rm isn't but legs don't agree with that statement [emoji1]- should have just done SD but really hate not training at all and as the week celebrating my 50th in the Algarve is 12 weeks away just thought a deload week would be better at the moment!
 
Wednesday 18 March 2015
Routine A - deload week, day 3
(figures in brackets represents projected 1rm from previous cycle)

Rear Squats (141.06)
3 sets of 5 reps @ 49.62% of previous projected 1rm
set 1 - 70kgs x 5
set 2 - 70kgs x 5
set 3 - 70kgs x 5

Barbell Flat Bench (119.7)
3 sets of 5 reps @ 50.13% of previous projected 1rm
set 1 - 60kgs x 5
set 2 - 60kgs x 5
set 3 - 60kgs x 5

Pendlay Rows (98.84)
3 sets of 5 reps @ 50.58% of previous projected 1rm
set 1 - 50kgs x 5
set 2 - 50kgs x 5
set 3 - 50kgs x 5
 
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Thursday 17 March 2015
Routine B - deload week, day 4
(figures in brackets represents projected 1rm from previous cycle)

Deadlift (197.6)
3 sets of 5 reps @ 50.60% of previous projected 1rm
set 1 - 100kgs x 5
set 2 - 100kgs x 5
set 3 - 100kgs x 5

Overhead Press (82.79)
3 sets of 5 reps @ 50.10% of previous projected 1rm
set 1 - 41kgs x 5
set 2 - 41kgs x 5
set 3 - 41kgs x 5

Neutral Grip Chins (130.21)
3 sets of 5 reps @ 64.12% of previous projected 1rm
set 1 - 83.5kgs (bw) x 5
set 2 - 83.5kgs (bw) x 5
set 3 - 83.5kgs (bw) x 5
 
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Weekly weigh in - Friday 20 March 2015

184.4lbs / 83.64kgs - down 0.7lb / 0.28kg (slow cut, week 9 - total loss of 4.0 lbs)

Average nett calorie intake 2971 (2971 gross before any cardio exercise) = last weeks body weight x 16.05 - carbs @ 42%, protein @ 39% and fats @ 19%
 
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