mickc1965 training log

Wednesday 08 July 2015 - session 2 @ 6:00pm

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 10 reps @ 82.54% of previous 10rm

set 1 - 87.5kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 20 reps @ 83.33% of previous 20rm

set 1 - 150kgs x 10

Deficit (44mm) Deadlift (155kgs x 5 x 3 sets) - target is 10 reps (aiming for 2 sets of 5 reps) @ over 100% of previous

set 1 - 157.5kgs x 5
set 2 - 157.5kgs x 5

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 20 reps @ 83.33% of previous projected 20rm

set 1 - 125kgs x 20

Crunches (3 sets AMRAP)

10kgs x 40, 25, 23 with 60 seconds rest between sets
 
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Thursday 09 July 2015 - session 1 @ 6.05am

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 10 reps @ 86.54% of previous 10rm

set 1 - 56.25kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 10 reps @ 85.71% of previous 10rm

set 1 - 75kgs x 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 10 reps @ 85.50% of previous 10rm

set 1 - 98.75kgs (bw plus 18.5kgs) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 10 reps @ 85.00% of previous 10rm

set 1 - 85kgs (bw plus 4.75kgs) x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 20 reps @ 85.00% of previous projected 20rm

set 1 - 127.5kgs x 10

Lying leg raises / bottoms up (3 sets AMRAP)

25, 18, 15 with 45 seconds rest between sets
 
Thursday 09 July 2015 - session 2 @ 5:55pm

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 10 reps @ 87.26% of previous 10rm

set 1 - 92.5kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 20 reps @ 86.11% of previous 20rm

set 1 - 155kgs x 20

Deficit (44mm) Deadlift (155kgs x 5 x 3 sets) - target is 10 reps (aiming for 2 sets of 5 reps) @ 101.61% of previous

set 1 - 157.5kgs x 5
set 2 - 157.5kgs x 5

Crunches (3 sets AMRAP)

10kgs x 40, 28, 20 with 60 seconds rest between sets
 
Friday 10 July 2015 - session 1 @ 6:05am

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 10 reps @ 88.46% of previous 10rm

set 1 - 57.5kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 10 reps @ 88.57% of previous 10rm

set 1 - 77.5kgs x 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 10 reps @ 87.66% of previous 10rm

set 1 - 101.25kgs (bw plus 21kgs) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 10 reps @ 87.50% of previous 10rm

set 1 - 87.5kgs (bw plus 7.25kgs) x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 20 reps @ 88.33% of previous 20rm

set 1 - 132.5kgs x 20

Lying leg raises / bottoms up (3 sets AMRAP)

25, 18, 15 with 45 seconds rest between sets
 
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Weekly weigh in - Friday 10 July 2015

177.0lbs / 80.29kgs - down 1.2lb / 0.54kg

Average nett daily calorie intake - 2316 = last weeks body weight x 13
Average gross (before cardio) daily calorie intake - 2423 = last weeks body weight x 13.6

average daily macros (excluding alcohol)

carbs @ 30% (171g)
protein @ 43% (274g)
fats @ 27% (56g)
 
Friday 10 July 2015 - session 2 @ 6:00pm

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 10 reps @ 89.62% of previous 10rm

set 1 - 95kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 20 reps @ 87.50% of previous 20rm

set 1 - 157.5kgs x 20

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 x 5 sets / 165kgs x 5 x 3 sets) - target is 10 reps (aiming for 2 sets of 5 reps) @ 101.52% of previous

set 1 - 167.5kgs x 5
set 2 - 167.5kgs x 5

Crunches (100 reps AMRAP)

10kgs x 40, 25, 21, 14 with 45 seconds rest between sets
 
Saturday 11 July 2015 - session 1 @ 6.00am

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 10 reps @ 90.38% of previous 10rm

set 1 - 58.75kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 10 reps @ 90.00% of previous 10rm

set 1 - 78.75kgs x 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 10 reps @ 90.91% of previous 10rm

set 1 - 105kgs (bw plus 24.75kgs) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 10 reps @ 90.00% of previous 10rm

set 1 - 90kgs (bw plus 9.75kgs) x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 20 reps @ 90.00% of previous 20rm

set 1 - 135kgs x 20

Lying leg raises / bottoms up (3 sets AMRAP)

26, 17, 15 with 45 seconds rest between sets
 
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Saturday 11 July 2015 - session 2 @ 5:10pm

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 10 reps @ 91.98% of previous 10rm

set 1 - 97.5kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 20 reps @ 90.28% of previous 20rm

set 1 - 162.5kgs x 20

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 x 5 sets / 165kgs x 5 x 3 sets) - target is 10 reps (aiming for 2 sets of 5 reps) @ 90% of previous

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

Crunches (100 reps AMRAP)

10kgs x 45, 24, 20, 11 with 45 seconds rest between sets
 
Monday 13 July 2015 - session 1 @

Cycle 10 - Week 4 @ 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 10 reps @ 94.23% of previous 10rm

set 1 - 61.25kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 10 reps @ 92.86% of previous 10rm

set 1 - 81.25kgs x 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 10 reps @ 93.07% of previous 10rm

set 1 - 107.5kgs (bw plus 27.25kgs) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 10 reps @ 92.50% of previous 10rm

set 1 - 92.5kgs (bw plus 12.25kgs) x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 20 reps @ 93.33% of previous projected 20rm

set 1 - 140kgs x 20

Lying leg raises / bottoms up (3 sets AMRAP)

25, 18, 16 with 45 seconds rest between sets
 
Monday 13 July 2015 -session 2 @ 5:50pm

Cycle 10 - Week 4 @ 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 10 reps @ 94.34% of previous 10rm

set 1 - 100kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 20 reps @ 93.06% of previous 20rm

set 1 - 167.5kgs x 20

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 x 5 sets / 165kgs x 5 x 3 sets) - target is 6 reps (aiming for 3 sets of 2 reps)

set 1 - 190kgs x 2
set 2 - 190kgs x 2
set 3 - 190kgs x 1

Really struggling with right hand holding the bar tonight even with versa gripps so last set was done with a double overhand grip with vg's and 2nd rep was a fail as fell forward with bar just below the knee

Crunches (100 reps)

10kgs x 25, 25, 25, 25 with 45 seconds rest between sets
 
Tuesday 14 July 2015 - session 1 @ 6.10am

Cycle 10 - Week 4 @ 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 10 reps @ 96.15% of previous 10rm

set 1 - 62.5kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 10 reps @ 95.71% of previous 10rm

set 1 - 83.75kgs x 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 10 reps @ 95.24% of previous 10rm

set 1 - 110kgs (bw plus 29.75kgs) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 10 reps @ 95.00% of previous 10rm

set 1 - 95kgs (bw plus 14.75kgs) x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 20 reps @ 95.00% of previous projected 20rm

set 1 - 142.5kgs x 20

Lying leg raises / bottoms up (60 reps)

15, 15, 15, 15 with 45 seconds rest between sets
 
Tuesday 14 July 2015 - session 2 @ 6:00pm

Cycle 10 - Week 4 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) - target is 10 reps @ 75.47% of previous 10rm

set 1 - 80kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 20 reps @ 75.00% of previous 20rm

set 1 - 135kgs x 20

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 x 5 sets / 165kgs x 5 x 3 sets) - target is 15 reps (3 sets of 5 reps) @ 75.60% of previous cycle 5rm

set 1 - 125kgs x 5
set 2 - 125kgs x 5
set 3 - 125kgs x 5

Crunches (100 reps)

10kgs x 25, 25, 25, 25 with 45 seconds rest between sets
 
Wednesday 15 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 4 @ 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 10 reps @ 100% of previous 10rm

set 1 - 65kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 10 reps @ 100% of previous 10rm

set 1 - 87.5kgs x 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 10 reps @ 100.65% of previous 10rm

set 1 - 116.25kgs (bw plus 36.25kgs) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 10 reps @ 100.00% of previous 10rm

set 1 - 100kgs (bw plus 20kgs) x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 20 reps @ 100.00% of previous projected 20rm

set 1 - 150kgs x 20

Lying leg raises / bottoms up

16, 16, 16, 16 with 45 seconds rest between sets

Note: All exercises equal to previous PBs with the exception of Dips that were slightly above previous PB, cannot see me getting a PB for OH press on Friday as today felt about the limit as last rep was a real struggle but will attempt 66.25kgs!!
 
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Wednesday 15 July 2015 - session 2 @ 6:00pm

Cycle 10 - Week 4 @ 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 10 reps @ 100.24% of previous 10rm

set 1 - 106.25kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 20 reps @ 100.00% of previous 20rm

set 1 - 180kgs x 20

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 x 5 sets / 165kgs x 5 x 3 sets) - target is 10 reps (2 sets of 5 reps) @ 100.00% of previous cycle 5rm

set 1 - 165kgs x 5
set 2 - 165kgs x 5

Note: All exercises equal to previous PBs with the exception of Squats that were slightly above previous PB

Crunches (100 reps)

10kgs x 25, 25, 25, 25 with 45 seconds rest between sets
 
Thursday 16 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 4 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

LIGHT / RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) - target is 10 reps @ 76.92% of previous 10rm

set 1 - 50kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 10 reps @ 74.28% of previous 10rm

set 1 - 65kgs x 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 10 reps @ 75.75% of previous 10rm

set 1 - 87.5kgs (bw plus 7.75kgs) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 10 reps @ 79.75% of previous 10rm

set 1 - 79.75kgs (bw plus 0kgs) x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 20 reps @ 73.33% of previous projected 20rm

set 1 - 110kgs x 20

Lying leg raises / bottoms up

10, 10, 10, 10 with 45 seconds rest between sets
 
Thursday 16 July 2015 - session 2 @ 6:00pm

Cycle 10 - Week 4 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

LIGHT / RECOVERY DAY

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) - target is 10 reps @ 75.47% of previous 10rm

set 1 - 80kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 20 reps @ 75.00% of previous 20rm

set 1 - 135kgs x 20

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 x 5 sets / 165kgs x 5 x 3 sets) - target is 10 reps (2 sets of 5 reps) @ 75.00% of previous cycle 5rm

set 1 - 125kgs x 5
set 2 - 125kgs x 5

Crunches (100 reps)

10kgs x 25, 25, 25, 25 with 45 seconds rest between sets
 
Friday 17 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 4 @ 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 10 reps @ 101.92% of previous 10rm

set 1 - 66.25kgs x 8

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 10 reps @ 101.43% of previous 10rm

set 1 - 88.75kgs x 10 - PB

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 10 reps @ 101.73% of previous 10rm

set 1 - 117.5kgs (bw plus 37.75kgs) x 10 - PB

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 10 reps @ 102.50% of previous 10rm

set 1 - 102.5kgs (bw plus 22.75kgs) x 10 - PB

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 20 reps @ 106.67% of previous projected 20rm

set 1 - 160kgs x 20 - PB
 
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Weekly weigh in - Friday 17 July 2015

176.0lbs / 79.83kgs - down 1lb / 0.46kg

Average nett daily calorie intake - 2302 = last weeks body weight x 13.01
Average gross (before cardio) daily calorie intake - 2325 = last weeks body weight x 13.14

average daily macros

carbs @ 31% (180g)
protein @ 47% (273g)
fats @ 22% (57g)
 
Friday 17 July 2015 - session 2 @ 6:00pm

Cycle 10 - Week 4 @ 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 10 reps @ 101.42% of previous 10rm

set 1 - 107.5kgs x 10 - PB

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 20 reps @ 102.78% of previous 20rm

set 1 - 185kgs x 20 - PB

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 10 reps (2 sets of 5 reps) @ 103.03% of previous cycle 5rm

set 1 - 170kgs x 5 - PB
set 2 - 170kgs x 5
 
Saturday 18 July 2015 - session 1 @ 10.00am

Cycle 10 - Week 4 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

LIGHT / RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) - target is 10 reps @ 76.92% of previous 10rm

set 1 - 50kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 10 reps @ 74.28% of previous 10rm

set 1 - 65kgs x 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 10 reps @ 75.75% of previous 10rm

set 1 - 87.5kgs (bw plus 7.5kgs) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 10 reps @ 80.00% of previous 10rm

set 1 - 80kgs (bw plus 0kgs) x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 20 reps @ 73.33% of previous projected 20rm

set 1 - 110kgs x 20
 
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