mickc1965 training log

Saturday 20 June 2015 - session 1 @ 12:15pm

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

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5)

target is 30 reps (2 sets of 15 reps) @ 75.00% of previous 15rm

set 1 - 41.25kgs x 15
set 2 - 41.25kgs x 15

Exercise Note: 60 seconds rest between sets

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5

target is 30 reps (2 sets of 15 reps) @ body weight

set 1 - 83.5kgs x 15
set 2 - 83.5kgs x 9
set 3 - 83.5kgs x 6

Exercise Note: 60 seconds rest between sets, decided to switch to supinated grip to see if this grip results in less pain in the forearm, seemed better but while see how it feels tomorrow before deciding on whether to drop this exercise and for pendlay rows.

Lying leg raises / bottoms up

20, 12, 10 reps with 60 seconds rest between sets
 
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Saturday 20 June 2015 - session 2 @ 6:20pm

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

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 x 5 sets / 165kgs x 5 x 3 sets)

target is 15 reps (aiming for 3 sets of 5 reps) @ 90.9% of previous 3 x 5 reps

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

Exercise Note: 180 seconds rest between sets

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15)

target is 50 reps (2 sets of 25 reps) @ 75% of previous 25rm

set 1 - 105kgs x 25
set 2 - 105kgs x 25

Exercise Note: 60 seconds rest between sets

Crunches

5kgs x 40, 23, 18 with 60 seconds rest between sets
 
Looks like Pendlays and chins are off the menu as forearm pain is still present, may introduce rack pulls on non deadlift days any alternative back exercises for deadlift days are welcome bear in mind I train at home with limited equipment (power rack, olympic bar and bench).
 
This may not help at all but have you tried using straps for rows and chins? Might reduce the forearm pain enough to allow you to keep doing them.
 
Monday 22 June 2015 - session 1 @ 6:10am

Cycle 10 - Week 1 @ ~80% 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) @ 82% of previous 15rm

set 1 - 82kgs (bw plus 0kgs) x 15
set 2 - 82kgs (bw plus 0kgs) x 15

Exercise Note: 90 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) @ 80% of previous 15rm

set 1 - 60kgs x 15
set 2 - 60kgs x 15

Exercise Note: 90 seconds rest between sets - due to forearm pain I used versa gripps and heavily strapped the right forearm, first set was ok but 2nd set pain increased from the 6th or 7th rep onwards.

Lying Leg Raise / bottoms up

21, 13, 10 with 60 seconds rest between sets
 
Monday 22 June 2015 - session 2 @ 6:26pm

Cycle 10 - Week 1 @ ~80% 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) @ 80.26% of previous 15rm

set 1 - 76.25kgs x 15
set 2 - 76.25kgs 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) @ 80% of previous 25rm

set 1 - 130kgs x 25
set 2 - 130kgs x 18
set 3 - 130kgs x 7

Exercise Note: 90 seconds rest between sets

Crunches

5kgs x 42, 21, 19 with 60 seconds rest between sets
 
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Tuesday 23 June 2015 - session 1 @ 6:10am

Cycle 10 - Week 1 @ ~80% of stated rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5)

target is 30 reps (2 sets of 15 reps) @ 81.82% of previous 15rm

set 1 - 45kgs x 15
set 2 - 45kgs x 15

Exercise Note: 90 seconds rest between sets

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5)

target is 30 reps (2 sets of 15 reps) @ bodyweight - 93.67% of previous 15rm

set 1 - 81.5kgs (bw plus 0kgs) x 15
set 2 - 81.5kgs (bw plus 0kgs) x 15

Exercise Note: 90 seconds rest between sets, due to ongoing forearm pain I used versa gripps and heavily strapped the right forearm, first set was piss easy (straps seem to make this exercise a lot easier) and 2nd set no pain until the last rep or two.

Lying Leg Raise / bottoms up

21, 13, 11 with 60 seconds rest between sets
 
The fact that you can make 15 bodyweight chins and say they were easy (V-grips or otherwise), and then repeat the process for a second set, is really quite impressive. It makes me wonder if you might manage a single-arm chin if you did a bit of training for it.
 
Lol said:
The fact that you can make 15 bodyweight chins and say they were easy (V-grips or otherwise), and then repeat the process for a second set, is really quite impressive. It makes me wonder if you might manage a single-arm chin if you did a bit of training for it.
Click to expand...

I did rush it a bit so probably not getting the full range of motion, will slow it down on Thursday morning to ensure I get full ROM.
 
Tuesday 23 June 2015 - session 2 @ 6:35pm

Cycle 10 - Week 1 @ ~80% of stated rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 x 5 sets / 165kgs x 5 x 3 sets)

target is 8-10 reps (aiming for 5 sets of 2 reps) @ 91.89% of previous 5 x 2 reps

set 1 - 170kgs x 2
set 2 - 170kgs x 2
set 3 - 170kgs x 2
set 4 - 170kgs x 2
set 5 - 170kgs x 2

Exercise Note: 180 seconds rest between sets

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15)

target is 30 reps (2 sets of 15 reps) @ 80.36% of previous 15rm

set 1 - 112.5kgs x 25
set 2 - 112.5kgs x 25

Exercise Note: 90 seconds rest between sets

Crunches

5kgs x 42, 22, 20 with 60 seconds rest between sets
 
Wednesday 24 June 2015 - session 1 @ 6:10am

Cycle 10 - Week 1 @ ~85% 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) @ 85% of previous 15rm

set 1 - 85kgs (bw plus 3kgs) x 15
set 2 - 85kgs (bw plus 3kgs) x 15

Exercise Note: 120 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) @ 85% of previous 15rm

set 1 - 63.75kgs x 15
set 2 - 63.75kgs x 15

Exercise Note: 120 seconds rest between sets, again right forearm strapped and used versa gripps, did feel a little better today

Lying Leg Raise / bottoms up

24, 14, 12 with 60 seconds rest between sets
 
Wednesday 24 June 2015 - session 2 @ 9:25pm

Cycle 10 - Week 1 @ ~85% 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) @ 85.53% of previous 15rm

set 1 - 81.25kgs x 15
set 2 - 81.25kgs x 15

Exercise Note: 120 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) @ 86.15% of previous 25rm

set 1 - 140kgs x 25
set 2 - 140kgs x 20+5

Exercise Note: 120 seconds rest between sets, 20 seconds rest in set 2

Crunches

5kgs x 43, 23, 20 with 60 seconds rest between sets
 
Thursday 25 June 2015 - session 1 @ 6:10am

Cycle 10 - Week 1 @ ~85% of stated rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5)

target is 30 reps (2 sets of 15 reps) @ 86.36% of previous projected 15rm

set 1 - 47.5kgs x 15
set 2 - 47.5kgs x 15

Exercise Note: 120 seconds rest between sets

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5)

target is 30 reps (2 sets of 15 reps) @ bodyweight - 92.57% of previous projected 15rm

set 1 - 81kgs x 15
set 2 - 81kgs x 15

Exercise Note: 120 seconds rest between sets

Lying leg raises / bottoms up

16, 14, 12 with 60 seconds rest between sets
 
Thursday 25 June 2015 - session 2 @ 5:50pm

Cycle 10 - Week 1 @ ~85% of stated rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Deficit (44mm) Deadlift (155kgs x 5 x 3 sets)

target is 15 reps (aiming for 3 sets of 5 reps) @ 90.32% of previous projected 1rm

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

Exercise Note: 180 seconds rest between sets, used versa gripps on last set as struggling with sweaty hands

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15)

target is 30 reps (2 sets of 15 reps) @ 85.71% of previous projected 1rm

set 1 - 120kgs x 25
set 2 - 120kgs x 25

Exercise Note: 120 seconds rest between sets

Crunches

5kgs x 44, 25, 20 with 60 seconds rest between sets
 
Weekly weigh in - Friday 26 June 2015

179.6lbs / 81.47kgs - down 6.8lb / 3.08kg - I would imagine that 70-80% of weight loss is glycogen / water following holiday excess, just 5.2lbs to go to be back where I was before holiday!!!!

Average nett daily calorie intake - 2361 = last weeks body weight x 12.67
Average gross (before cardio) daily calorie intake - 2361 = last weeks body weight x 12.67

average daily macros

carbs @ 31% (183g)
protein @ 45% (266g)
fats @ 24% (63g)
 
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Friday 26 June 2015 - session 1

Cycle 10 - Week 1 @ stated % of 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 25-30 reps (aiming for 2 sets of 15 reps) @ 90.00% of previous 15rm

set 1 - 90kgs (bw plus 8.5kgs) x 15
set 2 - 90kgs (bw plus 8.5kgs) x 15

Exercise Note: 150 seconds rest between sets

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

target is 25-30 reps (aiming for 2 sets of 15 reps) @ 90.00% of previous 15rm

set 1 - 67.5kgs x 15
set 2 - 67.5kgs x 15

Exercise Note: 150 seconds rest between sets

Lying Leg Raise / bottoms up

23, 14, 10 with 60 seconds rest between sets
 
Friday 26 June 2015 - session 2

Cycle 10 - Week 1 @ stated % of 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 25-30 reps (aiming for 2 sets of 15 reps) @ 90.79% of previous 15rm

set 1 - 86.25kgs x 15
set 2 - 86.25kgs x 15

Exercise Note: 180 seconds rest between sets

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

target is 40-50 reps (aiming for 2 sets of 25 reps) @ 90.77% of previous 25rm

set 1 - 147.5kgs x 25
set 2 - 147.5kgs x 20+5

Exercise Note: 150 seconds rest between sets, 20 seconds in set 2

Crunches

5kgs x 45, 23, 20, 12 with 60 seconds rest between sets, 30 seconds between sets 3 and 4
 
Saturday 27 June 2015 - session 1 @ 6:25am

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

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5)

target is 25-30 reps (2 sets of 15 reps) @ 90.91% of previous 15rm

set 1 - 50kgs x 15
set 2 - 50kgs x 15

Exercise Note: 150 seconds rest between sets

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5)

target is 30 reps (2 sets of 15 reps) @ bodyweight - 92.57% of previous projected 15rm

set 1 - 81.5kgs x 15
set 2 - 81.5kgs x 15

Exercise Note: 150 seconds rest between sets

Lying leg raises / bottoms up

21, 13, 10, 6 reps with 60 seconds rest between sets
 
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