mickc1965 training log

Tuesday 28 July 2015 - session 2 @ 6:05pm

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

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

70kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - 18 reps @ ~40% of projected 1rm

130kgs x 18

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

130kgs x 5
130kgs x 5
 
Wednesday 29 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 @ 100.00% of previous 5rm

71.25kgs x 5

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 5 reps @ 100.00% of previous 5rm

100kgs x 5

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 15 reps @ 100.00% of previous 15rm

170kgs x 15

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 5 reps @ 100.00% of previous 5rm

130kgs (bw plus 51.5kgs) x 5

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

115kgs (bw plus 36.5kgs) x 4
 
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Wednesday 29 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 @ 100.00% of previous 5rm

122.5kgs x 5

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

205kgs x 15

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 4-6 reps (2 sets at RPE 9) @ ~90% of previous 1rm

185kgs x 3
185kgs x 1
 
Thursday 30 July 2015 - session 1 @

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

RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) 10 reps @ ~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 x15) 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
 
Thursday 30 July 2015 - session 1 @ 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)

RECOVERY DAY

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

70kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) 18 reps @ ~40% of projected 1rm

120kgs x 18

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

set 1 - 130kgs x 5
set 2 - 130kgs x 5
 
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Friday 31 July 2015 - session 1 @ 6.05am

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 @ 101.75% of previous 5rm

72.5kgs x 4 - struggling to get the 4th rep let alone attempting the 5th, surprising the difference another 1.25 kgs on the bar does on this exercise.

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 5 reps @ 101.25% of previous 5rm

101.25kgs x 5 - PB for 5 reps

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 15 reps @ 101.47% of previous 15rm

set 1 - 172.5kgs x 5 - PB for 15 reps

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 5 reps @ 100.96% of previous 5rm

131.25kgs (bw plus 52.75 kgs) x 5 - PB for 5 reps

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

115kgs (bw plus 27.5kgs) x 4 - cannot get this 5th rep and have assumed two things:

1) I am approximately 1.5 kgs lighter than when I got 5 reps in June therefore an additional 1.5 kgs is on the belt
2 ) I was not doing chins after Pendlay Rows back in June
 
Weekly weigh in - Friday 31 July 2015

172.7lbs / 78.34kgs - down 2.0lb / 0.9kg

Average nett daily calorie intake - 2272 = last weeks body weight x 13.01
Average gross (before cardio) daily calorie intake - 2272 = last weeks body weight x 13.01

average daily macros

carbs @ 24.3% (138g)
protein @ 55.3% (314g)
fats @ 20.4% (51g)
 
Friday 31 July 2015 - session 2 @ 6:15pm

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 @ 101.02% of previous 5rm

123.75kgs x 5 - PB for 5 reps

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ 101.22% of previous 15rm

207.5kgs x 15 - PB for 15 reps

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is new 1rm attempt followed by 1 set of 5 @ ~75%

207.5kgs x fail
150kgs x 5
 
Saturday 01 August 2015 - session 1 @ 6:30am

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

RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) 10 reps @ ~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 x15) 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
 
Saturday 01 August 2015 - session 2 @ 2:40pm

Cycle 10 - Week 6 @ 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) 10 reps @ ~50% of projected 1rm

70kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) 18 reps @ ~40% of projected 1rm

120kgs x 18

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
 
Only two weeks until holiday so from now on it will be retesting rep maxes starting with 15s today followed by 10s on Tuesday with 5s on Friday (cannot train Thursday AM as having my body fat tested in a BodPod) with active recovery loads on 'off' days and will repeat again next week
 
Sunday 02 August 2015 - session 1 @ 6:15am

Cycle 10 - Week 7 @ 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 15 reps @ 104.55% of previous 15rm

57.5kgs x 15 - PB for 15 reps

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) target is 15 reps @ 106.67% of previous 15rm

80kgs x 15 - PB for 15 reps

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) target is 25 reps @ 107.14% of previous 25rm

150kgs x 25 - PB for 25 reps

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) target is 15 reps @ 105.00% of previous 15rm

105kgs (bw plus 26.5kgs) x 15 - PB for 15 reps

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) target is 15 reps @ 106.32% of previous 15rm

92.5kgs (bw plus 14kgs) x 15 - PB for 15 reps
 
Sunday 02 August 2015 - session 2 @ 5:20pm

Cycle 10 - Week 7 @ 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 15 reps @ 105.26% of previous 15rm

100kgs x 13 - will drop this back to 98.75kgs next week

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) target is 25 reps @ 104.62% of previous 25rm

170kgs x 25 - PB for 25 reps

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 5 reps @ 104.55% of previous 5rm

172.5kgs x 5 - PB for 5 reps
 
Monday 03 August 2015 - session 1 @ 6:10am

Cycle 10 - Week 7 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) 10 reps @ ~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 x15) 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
 
Monday 03 August 2015 - session 2 @ 6:00pm

Cycle 10 - Week 7 @ 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) 10 reps @ ~50% of projected 1rm

70kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) 18 reps @ ~40% of projected 1rm

120kgs x 18

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

130kgs x 3
130kgs x 3
130kgs x 3
 
Tuesday 04 August 2015 - session 1 @ 6:05am

Cycle 10 - Week 7 @ 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

66.25kgs x 10 - PB for 10 reps

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) target is 10 reps @ 102.86% of previous 10rm

90kgs x 10 - PB for 10 reps

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) target is 20 reps @ 110.00% of previous 20rm

165kgs x 20 - PB for 20 reps

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) target is 10 reps @ 103.90% of previous 10rm

120kgs (bw plus 31.5kgs) x 10 - PB for 10 reps

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) target is 10 reps @ 103.75% of previous 10rm

103.75kgs (bw plus 25.25kgs) x 9 - failed 10th rep
 
Tuesday 04 August 2015 - session 2 @ 6:00pm

Cycle 10 - Week 7 @ 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 @ 103.77% of previous 10rm

110kgs x 10 - PB for 10 reps

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) target is 20 reps @ 105.56% of previous 20rm

190kgs x 20 - PB for 20 reps

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 2 reps @ 105.41% of previous 2rm followed by 1 set of 3 at ~78% of 1rm

195kgs x 2
160kgs x 3
 
Wednesday 05 August 2015 - session 1 @ 6.10am

Cycle 10 - Week 7 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) 10 reps @ ~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 x15) 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
 
Wednesday 05 August 2015 - session 2 @ 6:00pm

Cycle 10 - Week 7 @ 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) 10 reps @ ~50% of projected 1rm

70kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) 18 reps @ ~40% of projected 1rm

120kgs x 18

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

130kgs x 5
130kgs x 5
 
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