mickc1965 training log

Saturday 27 June 2015 - session 2 @ 6:00pm

Cycle 10 - Week 1 @ stated % of 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) @ 90.91% 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) @ 91.07% of previous 25rm

set 1 - 127.5kgs x 25
set 2 - 127.5kgs x 25

Exercise Note: 150 seconds rest between sets
 
Monday 29 June 2015 - session 1 @ 6:10am

Cycle 10 - Week 2 @ 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) @ 95.00% of previous 15rm

set 1 - 95kgs (bw plus 13.5kgs) x 15
set 2 - 95kgs (bw plus 13.5kgs) x 15

Exercise Note: 180 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) @ 95.00% of previous 15rm

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

Exercise Note: 180 seconds rest between sets, slight discomfort in right foreman towards the end of 2nd set

Lying Leg Raise / bottoms up (50 reps)

23, 13, 10, 5 with 60 seconds rest between sets
 
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Monday 29 June 2015 - session 2 @ 6:00pm

Cycle 10 - Week 2 @ 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) @ 96.05% of previous 15rm

set 1 - 91.25kgs x 15
set 1 - 91.25kgs x 15

Exercise Note: 180 seconds rest between sets, lots of pauses and deep breaths during 2nd set

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

target is 40-50 reps (aiming for 2 sets of 25 reps) @ 95.38% of previous 25rm

set 1 - 155kgs x 25
set 2 - 155kgs x 23

Exercise Note: 180 seconds rest between sets

Crunches (100 reps)

47, 22, 18, 13 with 45 seconds rest between sets
 
Tuesday 30 June 2015 - session 1 @ 6:10am

Cycle 10 - Week 2 @ 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) @ 95.45% of previous projected 1rm

set 1 - 52.5kgs x 15
set 2 - 52.5kgs x 14

Exercise Note: 180 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) @ 96.26% of previous projected 1rm

set 1 - 83.75kgs (bw plus 2.5kgs) x 15
set 2 - 83.75kgs (bw plus 2.5kgs) x 15

Exercise Note: 180 seconds rest between sets

Lying leg raises / bottoms up (60 reps)

25, 15, 12, 8 with 60 seconds rest between sets
 
Tuesday 30 June 2015 - session 2 @ 6:00pm

Cycle 10 - Week 2 @ stated % of 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) @ 93.24% of previous projected 1rm

set 1 - 172.5kgs x 2
set 2 - 172.5kgs x 2
set 3 - 172.5kgs x 2
set 4 - 172.5kgs x 2
set 5 - 172.5kgs x 2

Exercise Note: 180 seconds rest between sets

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

target is 25-30 reps (2 sets of 15 reps) @ 96.43% of previous projected 1rm

set 1 - 135kgs x 25
set 2 - 135kgs x 25

Exercise Note: 180 seconds rest between sets

Crunches (100 reps)

50, 23, 16, 11 with 30 seconds rest between sets
 
Wednesday 01 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 2 @ 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) @ 100% of previous 15rm

set 1 - 100kgs (bw plus 19.25kgs) x 15
set 2 - 100kgs (bw plus 19.25kgs) x 15

Exercise Note: 180 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) @ 100% of previous 15rm

set 1 - 75kgs x 15
set 2 - 75kgs x 15

Exercise Note: 180 seconds rest between sets

Lying Leg Raise / bottoms up (60 reps)

25, 15, 12, 8 with 60 seconds rest between sets
 
Wednesday 01 July 2015 - session 2 @ 6:20pm

Cycle 10 - Week 2 @ 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) @ 100% of previous 15rm

set 1 - 95kgs x 15
set 2 - 95kgs x 12

Exercise Note: 180 seconds rest between sets, the heat and humidity today was a killer in my garage!!!!

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

target is 40-50 reps (aiming for 2 sets of 25 reps) @ 100% of previous 25rm

set 1 - 162.5kgs x 25
set 2 - 162.5kgs x 25

Exercise Note: 180 seconds rest between sets

Crunches (3 sets of AMRAP)

5kgs x 50, 25, 20 with 30 seconds rest between sets
 
Thursday 02 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 2 @ 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) @ 100% of previous projected 15rm

set 1 - 55kgs x 15
set 2 - 55kgs x 12

Exercise Note: 180 seconds rest between sets

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

target is 25-30 reps (2 sets of 15 reps) @ 100.57% of previous projected 15rm

set 1 - 87.5kgs (bw plus 6.5kgs) x 15
set 2 - 87.5kgs (bw plus 6.5kgs) x 15

Exercise Note: 180 seconds rest between sets

Lying leg raises / bottoms up (3 sets AMRAP)

25, 15, 14 with 60 seconds rest between sets
 
Thursday 02 July 2015 - session 2

Cycle 10 - Week 2 @ stated % of 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 12-15 reps (aiming for 3 sets of 5 reps) @ 93.55% of previous projected 1rm

set 1 - 145kgs x 5
set 2 - 145kgs x 5
set 3 - 145kgs x 5

Exercise Note: 180 seconds rest between sets

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

target is 40-50 reps (2 sets of 25 reps) @ 100% of previous projected 25rm
set 1 - 140kgs x 25
set 2 - 140kgs x 25

Exercise Note: 180 seconds rest between sets

Crunches (3 sets AMRAP)

50, 25, 21 with 30 seconds rest between sets
 
Friday 03 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 2 @ 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) @ 102.5% of previous 15rm

set 1 - 102.5kgs (bw plus 21.25kgs) x 15
set 2 - 102.5kgs (bw plus 21.25kgs) x 15

Exercise Note: 180 seconds rest between sets, PB for 15 reps

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

target is 25-30 reps (aiming for 2 sets of 15 reps) @ 103.33% of previous 15rm

set 1 - 77.5kgs x 15
set 2 - 77.5kgs x 12

Exercise Note: 180 seconds rest between sets, PB for 15 reps

Lying Leg Raise / bottoms up (3 sets AMRAP)

26, 15, 15 with 60 seconds rest between sets
 
Weekly weigh in - Friday 03 July 2015

178.2lbs / 80.83kgs - down 1.4lb / 0.64kg

Average nett daily calorie intake - 2340 = last weeks body weight x 13.03
Average gross (before cardio) daily calorie intake - 2340 = last weeks body weight x 13.03

average daily macros

carbs @ 33% (193g)
protein @ 46% (269g)
fats @ 21% (55g)
 
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Friday 03 July 2015 - session 2 @ 6:05pm

Cycle 10 - Week 2 @ 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) @ 102.63% of previous 15rm

set 1 - 97.5kgs x 15 - PB for 15 reps
set 2 - 97.5kgs x 11

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) @ 103.08% of previous 25rm

set 1 - 167.5kgs x 25 - PB for 25 reps
set 2 - 167.5kgs x 25

Exercise Note: 180 seconds rest between sets

Crunches (3 sets AMRAP)

5kgs x 50, 25, 22 with 60 seconds rest between sets
 
Saturday 04 July 2015 - session 1 @ 6:30am

Cycle 10 - Week 2 @ 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) @ 102.27% of previous projected 15rm

set 1 - 56.25kgs x 15 - PB for 15 reps
set 2 - 56.25kgs x 11

Exercise Note: 180 seconds rest between sets

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

target is 25-30 reps (2 sets of 15 reps) @ 103.45% of previous projected 15rm

set 1 - 90kgs (bw plus 9kgs) x 15 - PB for 15 reps
set 2 - 90kgs (bw plus 9kgs) x 11

Exercise Note: 180 seconds rest between sets
 
Saturday 04 July 2015 - session 2 @ 6:30pm

Cycle 10 - Week 2 @ stated % of 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 12-15 reps (aiming for 3 sets of 5 reps) @ 93.94% of previous projected 1rm

set 1 - 155kgs x 5
set 2 - 155kgs x 5
set 3 - 155kgs x 5

Exercise Note: 180 seconds rest between sets

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

target is 40-50 reps (2 sets of 25 reps) @ 103.57% of previous projected 25rm

set 1 - 145kgs x 25 - PB for 25 reps
set 2 - 145kgs x 25

Exercise Note: 180 seconds rest between sets
 
Monday 06 July 2015 - session 1

Cycle 10 - Week 3 @ 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 20 reps (aiming for 2 sets of 10 reps) @ 80.09% of previous 10rm

set 1 - 92.5kgs (bw plus 12.5kgs) x 10
set 2 - 92.5kgs (bw plus 12.5kgs) x 10

Exercise Note: 60 seconds rest between sets

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

target is 20 reps (aiming for 2 sets of 10 reps) @ 80.00% of previous 10rm

set 1 - 70kgs x 10
set 2 - 70kgs x 10

Exercise Note: 60 seconds rest between sets

Lying Leg Raise / bottoms up (3 sets AMRAP)

25, 15, 13 with 45 seconds rest between sets
 
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Monday 06 July 2015 - session 2 @ 6:40pm

Cycle 10 - Week 3 @ 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 20 reps (aiming for 2 sets of 10 reps) @ 80.19% of previous 10rm

set 1 - 85kgs x 10
set 2 - 85kgs x 10

Exercise Note: 180 seconds rest between sets

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

target is 40 reps (aiming for 2 sets of 20 reps) @ 80.56% of previous 20rm

set 1 - 145kgs x 20
set 2 - 145kgs x 20

Exercise Note: 60 seconds rest between sets

Crunches (3 sets AMRAP)

10kgs x 43, 20, 20 with 60 seconds rest between sets
 
Tuesday 07 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 3 @ 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 20 reps (2 sets of 10 reps) @ 80.77% of previous projected 10rm

set 1 - 52.5kgs x 10
set 2 - 52.5kgs x 10

Exercise Note: 180 seconds rest between sets

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

target is 20 reps (2 sets of 10 reps) @ 81.00% of previous projected 10rm

set 1 - 81kgs (bw plus 0kgs) x 10
set 2 - 81kgs (bw plus 0kgs) x 10

Exercise Note: 180 seconds rest between sets

Lying leg raises / bottoms up (3 sets AMRAP)

25, 15, 15 with 45 seconds rest between sets
 
Tuesday 07 July 2015 - session 2 @ 6:10pm

Cycle 10 - Week 3 @ stated % of 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) @ 101.35% of previous 5 x 2 reps

set 1 - 187.5kgs x 2
set 2 - 187.5kgs x 2
set 3 - 187.5kgs x 2
set 4 - 187.5kgs x 2
set 5 - 187.5kgs x 2

Exercise Note: 180 seconds rest between sets, PB for 5 x 2 reps but would say that the last rep of set 5 was very very close to failure, will drop back to 170 next week as loads for all other exercises next week will be 95 - 102.5% of previous 10 rep max (or 20) will up to 190 week after.

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

target is 40 reps (2 sets of 20 reps) @ 80% of previous projected 20rm

set 1 - 120kgs x 20
set 2 - 120kgs x 20

Exercise Note: 180 seconds rest between sets

Crunches (3 sets AMRAP)

10kgs x 40, 25, 22 with 60 seconds rest between sets
 
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Wednesday 08 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 3 @ 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 20 reps (aiming for 2 sets of 10 reps) @ 85.50% of previous 10rm

set 1 - 98.75kgs (bw plus 18.25kgs) x 10
set 2 - 98.75kgs (bw plus 18.25kgs) x 10

Exercise Note: 180 seconds rest between sets

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

target is 20 reps (aiming for 2 sets of 10 reps) @ 85.71% of previous 10rm

set 1 - 75kgs x 10
set 2 - 75kgs x 10

Exercise Note: 180 seconds rest between sets

Lying Leg Raise / bottoms up (3 sets AMRAP)

25, 17, 15 with 45 seconds rest between sets
 
Have decided as of today will change routine slightly and now the 8 exercises (9 if you include deficit deadlifts) I do over two days will now be done every day 6 days per week increasing each day by approximately 2.5% but only doing 1 set per day rather than the 2 I am currently doing every other day.
 
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