mickc1965 training log

mickc1965 said:
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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Will be slightly changing routine again, now it will incorporate recovery days at 90% and above and each two week block should look like the following

Monday at 75%
Tuesday at 80%
Wednesday at 85%
Thursday at 85%
Friday at 90%
Saturday at 75% recovery day
Sunday - rest or another recovery day
Monday at 95%
Tuesday at 75% recovery day
Wednesday at 100%
Thursday at 75% recovery day
Friday will be new rep max attempts
Saturday at 75% recovery day
Sunday - rest or new rep max attempts depending on how I feel on the day
 
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Saturday 18 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
 
Monday 20 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 5 @ 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 5 reps @ 77.19% of previous 5rm

set 1 - 55kgs x 5

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 5 reps @ 75.00% of previous 5rm

set 1 - 75kgs x 5

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 5 reps @ 75.00% of previous 5rm

set 1 - 97.5kgs (bw plus 18.25kgs) x 5

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 5 reps @ 76.09% of previous 5rm

set 1 - 87.5kgs (bw plus 8.25kgs) x 5

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 15 reps @ 76.47% of previous projected 15rm

set 1 - 130kgs x 15
 
Monday 20 July 2015 - session 2 @ 6:00pm

Cycle 10 - Week 5 @ 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 5 reps @ 75.51% of previous 5rm

set 1 - 92.5kgs x 5

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ 75.61% of previous 15rm

set 1 - 155kgs x 5

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 4-6 reps (3 sets of 2 reps) @ 81.08% of previous cycle 2rm

set 1 - 150kgs x 2
set 2 - 150kgs x 2
set 3 - 150kgs x 2
 
Tuesday 21 July 2015 - session 1 @ 6:05am

Cycle 10 - Week 5 @ 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 5 reps @ 80.70% of previous 5rm

set 1 - 57.5kgs x 5

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 5 reps @ 80.00% of previous 5rm

set 1 - 80kgs x 5

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 5 reps @ 80.77% of previous 5rm

set 1 - 105kgs (bw plus 25.75kgs) x 5

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 5 reps @ 80.43% of previous 5rm

set 1 - 92.5kgs (bw plus 13.25kgs) x 5

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 15 reps @ 82.35% of previous projected 15rm

set 1 - 140kgs x 15
 
Tuesday 21 July 2015 - session 2 @ 6:05pm

Cycle 10 - Week 5 @ 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 5 reps @ 81.63% of previous 5rm

set 1 - 100kgs x 5

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ 80.49% of previous 15rm

set 1 - 165kgs x 15

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 4-6 reps (3 sets of 2 reps) @ 86.49% of previous cycle 2rm

set 1 - 160kgs x 2
set 2 - 160kgs x 2
set 3 - 160kgs x 2
 
Wednesday 22 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 5 @ 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 5 reps @ 87.72% of previous 5rm

set 1 - 62.5kgs x 5

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 5 reps @ 85.00% of previous 5rm

set 1 - 85kgs x 5

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 5 reps @ 86.54% of previous 5rm

set 1 - 112.5kgs (bw plus 32.75kgs) x 5

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 5 reps @ 86.96% of previous 5rm

set 1 - 100kgs (bw plus 20.25kgs) x 5

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 15 reps @ 85.29% of previous projected 15rm

set 1 - 145kgs x 15
 
Wednesday 22 July 2015 - session 2 @ 5:50pm

Cycle 10 - Week 5 @ 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 5 reps @ 85.71% of previous 5rm

set 1 - 105kgs x 5

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ 85.37% of previous 15rm

set 1 - 175kgs x 5

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 4-6 reps (3 sets of 2 reps) @ 91.89% of previous cycle 2rm

set 1 - 170kgs x 2
set 2 - 170kgs x 2
set 3 - 170kgs x 2
 
Thursday 23 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 5 @ 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 5 reps @ 87.72% of previous 5rm

set 1 - 62.5kgs x 5

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 5 reps @ 85.00% of previous 5rm

set 1 - 85kgs x 5

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 15 reps @ 85.29% of previous projected 15rm

set 1 - 145kgs x 15

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 5 reps @ 86.54% of previous 5rm

set 1 - 112.5kgs (bw plus 32.75kgs) x 5

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 5 reps @ 86.96% of previous 5rm

set 1 - 100kgs (bw plus 20.25kgs) x 5
 
Thursday 23 July 2015 - session 2 @ 6:10pm

Cycle 10 - Week 5 @ 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 5 reps @ 85.71% of previous 5rm

set 1 - 105kgs x 5

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ 85.37% of previous 15rm

set 1 - 175kgs x 5

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 4-6 reps (3 sets of 2 reps) @ over 100% of previous cycle 2rm

set 1 - 192.5kgs x 2 - PB
set 2 - 192.5kgs x 2
set 3 - 192.5kgs x 1
 
Friday 24 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 5 @ 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 5 reps @ 91.23% of previous 5rm

set 1 - 65kgs x 5

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

set 1 - 90kgs x 5

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 15 reps @ 91.18% of previous projected 15rm

set 1 - 155kgs x 15

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 5 reps @ 90.38% of previous 5rm

set 1 - 117.5kgs (bw plus 38.25kgs) x 5

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 5 reps @ 91.30% of previous 5rm

set 1 - 105kgs (bw plus 25.75kgs) x 5
 
Weekly weigh in - Friday 24 July 2015

174.7lbs / 79.24kgs - down 1.3lb / 0.59kg

Average nett daily calorie intake - 2289 = last weeks body weight x 13.01
Average gross (before cardio) daily calorie intake - 2381 = last weeks body weight x 13.53

average daily macros - excluding alcohol / including alcohol

carbs @ 29.5% (167g) / 30.1% (179.4g)
protein @ 46.9% (265g) / 44.6% (265g)
fats @ 23.6% (59g) / 22.5% (59g)
alcohol @ n/a / 2.8% (9.6g)
 
Friday 24 July 2015 - session 2 @ 6:00pm

Cycle 10 - Week 5 @ 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 5 reps @ 91.84% of previous 5rm

set 1 - 112.5kgs x 5

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ 90.24% of previous 15rm

set 1 - 185kgs x 15

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - deload with 3 sets of 3 reps @ ~65% of current 1rm

set 1 - 130kgs x 3
set 2 - 130kgs x 3
set 3 - 130kgs x 3
 
Saturday 25 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 5 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

ACTIVE RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) - target is 15 reps @ ~50% of projected 1rm

set 1 - 40kgs x 15

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 15 reps @ ~50% of projected 1rm

set 1 - 60kgs x 15

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 25 reps @ ~35-40% of projected 1rm

set 1 - 100kgs x 25

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 15 reps @ 50-55% of projected 1rm

set 1 - 78.75kgs (bw) x 15

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 10 reps ~60% of projected 1rm

set 1 - 78.75kgs (bw) x 10
 
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Saturday 25 July 2015 - session 2 @ 6:40pm

Cycle 10 - Week 5 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)
ACTIVE RECOVERY DAY

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) - target is 15 reps @~50% of projected 1rm

set 1 - 70kgs x 15

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ ~35 - 40% of projected 1rm

set 1 - 120kgs x 25

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 3 sets of 3 reps @ ~65% of current 1rm
set 1 - 130kgs x 3
set 2 - 130kgs x 3
set 3 - 130kgs x 3
 
Sunday 26 July 2015 - session 1 @ 7:30am

Cycle 10 - Week 5 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

ACTIVE RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) - target is 15 reps @ ~50% of projected 1rm

set 1 - 40kgs x 8 + 7 (30 seconds rest)

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 15 reps @ ~50% of projected 1rm

set 1 - 60kgs x 8 + 7 (30 seconds rest)

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x 15) - target is 15 reps @ ~35-40% of projected 1rm

set 1 - 100kgs x 15 + 10 (30 seconds rest)

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 15 reps @ 50-55% of projected 1rm

set 1 - 78.5kgs (bw) x 8 + 7 (30 seconds rest)

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 15 reps ~60% of projected 1rm

set 1 - 78.5kgs (bw) x 8 + 7 (30 seconds rest)
 
Sunday 26 July 2015 - session 2 @ 5:20pm

Cycle 10 - Week 5 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

ACTIVE RECOVERY DAY

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) - target is 15 reps @~50% of projected 1rm

70kgs x 5 + 5 + 5 (30 seconds rest)

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ ~35 - 40% of projected 1rm

120kgs x 15 + 10 (30 seconds rest)

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 3 sets of 3 reps @ ~65% of current 1rm

set 1 - 130kgs x 3
set 2 - 130kgs x 3
set 3 - 130kgs x 3
 
Monday 27 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 6 @ 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 5 reps @ 96.49% of previous 5rm

set 1 - 68.75kgs x 5

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 5 reps @ 95.00% of previous 5rm

set 1 - 95kgs x 5

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 15 reps @ 97.06% of previous 15rm

set 1 - 165kgs x 15

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 5 reps @ 96.15% of previous 5rm

set 1 - 125kgs (bw plus 46.5kgs) x 5

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 5 reps @ 95.65% of previous 5rm

set 1 - 110kgs (bw plus 31.5kgs) x 5
 
Monday 27 July 2015 - session 2 @ 6:00pm

Cycle 10 - Week 6 @ 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 5 reps @ 95.92% of previous 5rm

set 1 - 117.5kgs x 5

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ 95.12% of previous 15rm

set 1 - 195kgs x 15

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 6-8 reps (1 set at RPE 8) @ ~80% of previous 1rm

set 1 - 165kgs x 6
 
Tuesday 28 July 2015 - session 1 @ 6:10am

Cycle 10 - Week 6 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

ACTIVE RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) - 10reps @ ~50% of projected 1rm

40kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - 10 reps @ ~50% of projected 1rm

60kgs x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x 15) - 18 reps @ ~40% of projected 1rm

100kgs x 18

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - 10 reps @ ~50% of projected 1rm

78.5kgs (bw) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - 10 reps @ ~60% of projected 1rm

78.5kgs (bw) x 10
 
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