mickc1965 training log

Thursday 04 June 2015

Cycle 9 week 5 @ over 100% of previous rep max (figures in brackets represents actual rep maxes for each stated rep range from a previous cycle)

session 2 @ 6:10pm

Deadlift (200kgs x 1 / 182.5kgs x 2 x 4 sets / 165kgs x 5 x 3 sets) - new 1 rep max attempt

warm up stage 1 - 60 x 5, 100 x 2, 120 x 1, stage 2 - 140 x 1, 160 x 1, 180 x 1
set 1 - 205kgs x 1 - PB

Exercise Note: 60 seconds rest between stage 1 warm ups, 120 for stage 2 and 180 before main set, very close to dropping bar but managed to lock out

Deficit (44mm) Deadlift (155kgs x 5)

LIGHT DAY 3 sets of 5 reps @ 70% of previous deadlift 1rm

set 1 - 140kgs x 5
set 2 - 140kgs x 5
set 3 - 140kgs x 5

Exercise Note: 180 seconds rest between sets

Shrugs (120.75kgs x 25 / 131.75kgs x 20 / 160kgs x15)

target is 40 reps (in 2/3 sets) @ over 100% of previous 20rm

set 1 - 150kgs x 20
set 2 - 150kgs x 20

Exercise Note: 180 seconds rest between sets - PB

Crunches

3 x 20 reps x 20kgs
 
205! Great result, Mick. PR's are even sweeter at 50.
How was it? Smooth or grindy?
 
Not too bad off the floor but very slow to lock out and was very close to failing, will not increase the load this cycle that finishes next Tuesday then off for a week celebrating my 50th!!!!
 
Nice work on the dead.

For my money, heav-ish deficits are the best way to work the lock out (no, I don't think they're good at helping you break off the floor, not really).
 
Weekly weigh in - Friday 05 June 2015

176.6lbs / 80.10kgs - down 1.6lb / 0.73kg

Note: As last week the above is the average daily weight over the last 7 days, my actual weight today was 175.8lbs so again for continuity purposes I have logged my weight based on the averages. 175.8lbs is the lowest I have weighed in god knows how long, maybe 20-25 years and still getting PBs in quite a few exercises this week

Average nett daily calorie intake - 2317 = last weeks body weight x 13
Average gross (before cardio) daily calorie intake - 2317 = last weeks body weight x 13

average daily macros

carbs @ 33% (191g)
protein @ 44% (255g)
fats @ 23% (59g)
 
Friday 05 June 2015

Cycle 9 week 5 @ over 100% of previous 15 rep max (figures in brackets represents actual rep maxes for each stated rep range from a previous cycle)

session 1 @ 7:00am

Dips (93.75kgs x 15 / 112.5kgs x 10 / 127.25 x 5)

target is 30 reps (in 2/3 sets) @ over 100% of previous 15rm

set 1 - 100kgs (bw plus 20kgs) x 15
set 2 - 100kgs (bw plus 20kgs) x 15

Exercise Note: 180 seconds rest between sets - PB for 15 reps but easier than expected

Pendlay Rows (64.25kgs x 15 / 74.25kgs x 10 / 92.5kgs x 6)

target is 30 reps (in 2/3 sets) @ over 100% of previous 15rm

set 1 - 75kgs x 15
set 2 - 75kgs x 10+3+2

Exercise Note: 180 seconds rest between sets 1 and 2 with 20 seconds between mini sets in set 2 - PB for 15 reps but last nights deadlift session took its toll on this mornings workout as lower back felt very fatigued and stopped short in 2nd set due to a little bit of 'body english'.

Lying Leg Raise / bottoms up

20, 20, 13, 7 reps with 60 seconds rest between sets
 
Friday 05 June 2015 - session 2 @ 6:25pm

Cycle 9 week 5 @ over 100% of previous 15 rep max / 25 rep max for calf raise (figures in brackets represents actual rep maxes for each stated rep range from a previous cycle)

Rear Squats (91.75kgs x 15 / 106kgs x 10 / 120kgs x 5)

target is 30 reps (in 2/3 sets) @ over 100% of previous 15rm

set 1 - 95kgs x 15
set 2 - 95kgs x 9
set 3 - 95kgs x 6

Exercise Note: 180 seconds rest between sets - PB

Calf Raise (160kgs x 25 / 174.5kgs x 20 / 195kgs x 15)

target is 50 reps (in 2/3 sets) @ over 100% of previous 25rm

set 1 - 165kgs x 22
set 2 - 165kgs x 16
set 3 - 165kgs x 12

Exercise Note: 120 seconds rest between sets, lost balance in 1st set and couldn't be arsed after that

Crunches

20kgs x 20, 20, 20 reps with 45 seconds rest between sets
 
Saturday 06 June 2015 @ 6:30am - woke up this morning with lower back feeling very sore / tired and getting up and down is like watching an elderly man, think the 2 max load deadlift sessions (Tues and Thurs) and max loads relative to rep ranges on squats all week are taking their toll on lower back (rest of body ok) - may not even train today, will take some Ibuprofen and see how I feel around 9am.
 
Saturday 06 June 2015 - 6:40pm

Cycle 9 week 5 @ over 100% of previous 15 rep max (figures in brackets represents actual rep maxes for each stated rep range from a previous cycle)

Overhead Press (54kgs x 15 / 62.5kgs x 10 / 68.5kgs x 5)

target is 30 reps (in 2/3 sets) @ over 100% of previous 15rm

set 1 - 55kgs x 15 - PB
set 2 - 55kgs x 11+2+2

Exercise Note: 180 seconds rest between sets 1 & 2 with 20 seconds between mini sets in set 2

Neutral Grip Chins (84.75kgs x 15 / 97.75kgs x 10 / 111.25kgs x 5)

target is 30 reps (in 2/3 sets) @ over 100% of previous 15rm

set 1 - 87.5kgs (bw plus 7.5kgs) x 15 - PB
set 2 - 87.5kgs (bw plus 7.5kgs) x 12+3
set 3 - 87.5kgs (bw plus 7.5kgs) x

Exercise Note: 180 seconds rest between sets 1 & 2 with 20 seconds between mini sets in set 2

Lying leg raises / bottoms up

20, 16, 14, 10 reps with 60 seconds rest between sets
 
Sunday 07 June 2015 - session @ 6:15pm

Cycle 9 week 5 @ over 100% of previous rep max (figures in brackets represents actual rep maxes for each stated rep range from a previous cycle)

Deadlift (200kgs x 1 / 182.5kgs x 2 x 4 sets / 165kgs x 5 x 3 sets)

target is 15 reps (aiming for 3 sets of 5 reps) - was going to be @ 82.5% of 1rm

set 1 - 150kgs x 5
set 2 - 150kgs x 5
set 3 - 150kgs x 5

Exercise Note: 180 seconds rest between sets, decided to reduce load to 150 due to recent lower back pain from over exertion doing 2 sessions of 1rm attempts already in the last 5 days

Shrugs (132.5kgs x 25 / 145kgs x 20 / 160kgs x15)

target is 50 reps (in 2/3 sets) @ over 100% of previous 25rm

set 1 - 140kgs x 25 - PB
set 2 - 140kgs x 25

Exercise Note: 180 seconds rest between sets

Crunches

20kgs x 20, 20, 14, 6 reps with 30 seconds rest between sets
 
Monday 08 June 2015 - session 1 @ 6.15am

Cycle 9 week 6 @ over 100% of previous 5 rep max (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Dips (93.75kgs x 15 / 112.5kgs x 10 / 127.25 x 5)

target is 10 reps (in 2/3 sets) @ over 100% of previous 5rm

set 1 - 130kgs (bw plus 50kgs) x 5 - PB
set 2 - 130kgs (bw plus 50kgs) x 3
set 3 - 130kgs (bw plus 50kgs) x 2

Exercise Note: 180 seconds rest between sets

Pendlay Rows (64.25kgs x 15 / 74.25kgs x 10 / 92.5kgs x 6)

target is 10 reps (in 2/3 sets) @ over 100% of previous 5rm

set 1 - 100kgs x 5 - PB
set 2 - 100kgs x 3+1+1

Exercise Note: 180 seconds rest between sets 1 & 2 with 20 seconds between mini sets in set 2

Lying Leg Raise / bottoms up

20, 20, 14, 6 reps with 60 seconds rest between sets
 
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Monday 08 June 2015 - session 2 @ 6:15pm

Cycle 9 week 6 @ over 100% of previous 5 rep max / 15 reps for calf raises (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (91.75kgs x 15 / 106kgs x 10 / 120kgs x 5)

target is 10 reps (in 2/3 sets) @ over 100% of previous 5rm

set 1 - 122.5kgs x 5 - PB
set 2 - 122.5kgs x 3
set 3 - 122.5kgs x 2

Exercise Note: 180 seconds rest between sets

Calf Raise (160kgs x 25 / 174.5kgs x 20 / 195kgs x 15)

target is 30 reps (in 2/3 sets) @ over 100% of previous 15rm

set 1 - 205kgs x 15 - PB
set 2 - 205kgs x 9
set 3 - 205kgs x 6

Exercise Note: 180 seconds rest between sets

Crunches

20 kgs x 20, 20, 14, 6 reps with 30 seconds rest between sets
 
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Tuesday 09 June 2015 - session 1 @ 6:10am

Cycle 9 week 6 @ over 100% of previous rrep max (figures in brackets represents actual rep maxes for each stated rep range from a previous cycle)

Overhead Press (54kgs x 15 / 62.25kgs x 10 / 70.5kgs x 5)

target is 10 reps (in 2 / 3 sets) @ over 100% of previous 5rm

set 1 - 72.5kgs x 3
set 2 - 65kgs x 6
set 3 - 65kgs x 5

Exercise Note: 180 seconds rest between sets, awful first set the 1st rep was close to failure so dropped load down to 10rm and just did another 2 sets

Neutral Grip Chins (84.75kgs x 15 / 97.75kgs x 10 / 110.75kgs x 5)

target is 10 reps (in 2/3 sets) @ over 100% of previous 5rm

set 1 - 115kgs (bw plus 35kgs) x 5 - PB
set 2 - 115kgs (bw plus 35kgs) x 3
set 3 - 115kgs (bw plus 35kgs) x 2

Exercise Note: 180 seconds rest between sets

Lying leg raises / bottoms up

20, 10, 10, 10 reps with 60 seconds rest between sets - slowed the tempo right down to reduce the momentum into the bottoms up section
 
Tuesday 09 June 2015 - session 2 @ 6:15pm

Cycle 9 week 6 @ over 100% of previous rep max (figures in brackets represents actual rep maxes for each stated rep range from a previous cycle)

Deadlift (200kgs x 1 / 182.5kgs x 2 x 4 sets / 165kgs x 5 x 3 sets)

AMRAP for a total of 10 reps @ 93.75% of previous 1rm

187.5kgs x 3, 2, 2, 1, 1, 1

Exercise Note: 180 seconds rest between sets

Shrugs (120.75kgs x 25 / 131.75kgs x 20 / 160kgs x15)

target is 30 reps (in 2/3 sets) @ over 100% of previous 15rm

set 1 - 170kgs x 15
set 2 - 170kgs x 15

Exercise Note: 180 seconds rest between sets

Crunches

50, 32, 20 reps with 60 seconds between sets
 
mickc1965 said:
Last weigh in before holiday - 174.4lbs (79.11kgs)
Click to expand...
First weigh in after holiday - 186.4lbs (84.55kgs)

12lbs increase in 9 days a clear indication of over indulgence lol - back on the wagon today 8 weeks until the family holiday so weight loss of 1.5 - 2 lbs per week required to get down to 170 - 172 ish, I would imagine the first 12lbs will be quite quick
 
Friday 19 June 2015 - session 1 @ 8:20am

Cycle 10 - Week 1 @ ~75% of stated rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5)

target is 30 reps (aiming for 2 sets of 15 reps) @ ~84.5% of previous 15rm

set 1 - 84.5kgs (bw plus 0kgs) x 15
set 2 - 84.5kgs (bw plus 0kgs) x 15

Exercise Note: 60 seconds rest between sets

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5)

target is 30 reps (aiming for 2 sets of 15 reps) @ ~75% of previous 15rm

set 1 - 56.25kgs x 15
set 2 - 56.25kgs x 15

Exercise Note: 60 seconds rest between sets

Lying Leg Raise / bottoms up

20, 10, 10, 10 with 60 seconds rest between sets
 
Friday 19 June 2015 - session 2 @ 6:40pm

Cycle 10 - Week 1 @ ~75% of stated rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5)

target is 30 reps (aiming for 2 sets of 15 reps) @ 75% of previous 15rm

set 1 - 71.25kgs x 15
set 2 - 71.25kgs x 15

Exercise Note: 180 seconds rest between sets

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15)

target is 50 reps (aiming for 2 sets of 25 reps) @ 75.38% of previous 25rm

set 1 - 122.5kgs x 25
set 2 - 122.5kgs x 17
set 3 - 122.5kgs x 8

Exercise Note: 60 seconds rest between sets

Crunches

50, 35, 21 with 60 seconds rest between sets
 
mickc1965 said:
First weigh in after holiday - 186.4lbs (84.55kgs)

12lbs increase in 9 days a clear indication of over indulgence lol - back on the wagon today 8 weeks until the family holiday so weight loss of 1.5 - 2 lbs per week required to get down to 170 - 172 ish, I would imagine the first 12lbs will be quite quick
Click to expand...

1/3 - 1/2 of that is going to be water, minerals, glycogen and salts.

Wouldn't worry about it too much.
 
Not worried at all, was expecting a fairly large increase as I did not deny myself anything as you are only 50 once, maybe not 12 lbs but it is what it is, diet regime will be the same as prior to holiday (body weight in lbs x ~13) so weight loss should be manageable in the time scale, but training will be more in keeping with training original HST rather than the my hybrid HST / DUP / MYO version of recent months.
 
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