mickc1965 training log

Friday 04 September 2015 - session 1 @ 6:00pm

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) 8 reps @ 101.28% of previous 15rm

98.75kgs x 8

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) 12 reps @ 102.86% of previous 25rm

180kgs x 12

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 3 reps @ 91.43% of previous 5rm

160kgs x 3
 
Saturday 05 September 2015 - session 1 @ 6:40am

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) target is 15 reps @ 104.35% of previous 15rm

60kgs x 13

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) target is 15 reps @ 106.06% of previous 15rm

87.5kgs x 14

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) target is 25 reps @ 106.45% of previous 25rm

165kgs x 25 - PB for 25 reps

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) target is 15 reps @ 102.33% of previous 15rm

110kgs (bw plus 31kgskgs) x 14

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) target is 15 reps @ 102.70% of previous 15rm

95kgs (bw plus 16kgs) x 12
 
Saturday 05 September 2015 - session 2 @ 12:05pm

Cycle 11 - Week 2 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) target is 15 reps @ 102.56% of previous 15rm

100kgs x 10, 5

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) target is 25 reps @ 105.71% of previous 25rm

185kgs x 25 - PB for 25 reps

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) target is 5 reps @ 104.29% of previous 5rm

182.5kgs x 5 - PB for 5 reps
 
Decided to move exercises around a bit and also decided to increase the reps rather than loads for calf raise as have noticed a slight pain in the left side of the lower part of my back once I put over 170 kgs on my shoulders

AM - OH Press, Pendlays, Squat, Calf Raise
PM - Dips, Chins, Deadlift, Shrugs
 
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Sunday 06 September 2015 - session 1 @ 8:30am

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) target is 10 reps @ 75.47% of previous 10rm

50kgs x 10

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) target is 10 reps @ 75.68% of previous 10rm

70kgs x 10

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) target is 10 reps @ 75.00% of previous 10rm

82.5kgs x 10

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) AMRAP

120kgs x 33
 
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Sunday 06 September 2015 - session 2 @ 5:20pm

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) target is 10 reps @ 75.51% of previous 10rm

92.5kgs (bw plus 13.25kgs) x 10

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) target is 10 reps @ 76.19% of previous 10rm

80kgs (bw plus 0.75kgs) x 10

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 reps @ 76.92% of previous 2rm

150kgs x 2

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) target is 20 reps @ 76.47% of previous 20rm

130kgs x 20
 
Monday 07 September 2015 - session 1 @ 6:10am

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 5 reps @ 75.47% of previous 10rm

50kgs x 5

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 5 reps @ 75.68% of previous 10rm

70kgs x 5

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) 5 reps @ 75.00% of previous 10rm

82.5kgs x 5

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15)

120kgs x 16
 
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Monday 07 September 2015 - session 2 @ 6:00pm

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 5 reps @ 75.51% of previous 10rm

92.5kgs (bw plus 13kgs) x 15

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 5 reps @ 76.19% of previous 10rm

80kgs (bw plus 0.5kgs) x 5

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 reps @ 76.92% of previous 2rm

150kgs x 2

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 10 reps @ 76.47% of previous 20rm

130kgs x 10
 
Tuesday 08 September 2015 - session 1 @ 6:10am

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) target is 10 reps @ 83.02% of previous 10rm

55kgs x 10

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) target is 10 reps @ 81.08% of previous 10rm

75kgs x 10

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) target is 10 reps @ 81.82% of previous 10rm

90kgs x 10

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) AMRAP

120kgs x 35
 
Tuesday 08 September 2015 - session 2 @ 5:45pm

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 10 reps @ 81.63% of previous 10rm

100kgs (bw plus 21kgs) x 10

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 10 reps @ 80.95% of previous 10rm

85kgs (bw plus 6kgs) x 10

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 reps @ 82.05% of previous 2rm

160kgs x 2

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 20 reps @ 82.35% of previous 20rm

140kgs x 20
 
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Wednesday 09 September 2015 - session 1 @ 6:10am

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 5 reps @ 83.02% of previous 10rm

55kgs x 5

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 5 reps @ 81.08% of previous 10rm

75kgs x 5

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) 5 reps @ 81.82% of previous 10rm

90kgs x 5

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15)

120kgs x 18
 
Wednesday 09 September 2015 - session 2 @ 6:00pm

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 5 reps @ 81.63% of previous 10rm

100kgs (bw plus 21kgs) x 5

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 5 reps @ 80.95% of previous 10rm

85kgs (bw plus 6kgs) x 5

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 reps @ 82.05% of previous 2rm

160kgs x 2

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 10 reps @ 82.35% of previous 20rm

140kgs x 10
 
Thursday 10 September 2015 - session 1 @ 6:10am

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 10 reps @ 86.79% of previous 10rm

57.5kgs x 10

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 10 reps @ 86.49% of previous 10rm

80kgs x 10

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) 10 reps @ 86.36% of previous 10rm

95kgs x 10

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) AMRAP

120kgs x 36
 
Thursday 10 September 2015 - session 2 @ 5:50pm

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 10 reps @ 85.71% of previous 10rm

105kgs (bw plus ??kgs) x 10

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 10 reps @ 85.71% of previous 10rm

90kgs (bw plus ??kgs) x 10

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 reps @ 87.18% of previous 2rm

170kgs x 2

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 20 reps @ 85.29% of previous 20rm

145kgs x 20
 
Friday 11 September 2015 - session 1 @ 6:10am

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 5 reps @ 86.79% of previous 10rm

57.5kgs x 5

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 5 reps @ 86.49% of previous 10rm

80kgs x 5

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) 5 reps @ 86.36% of previous 10rm

95kgs x 5

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) 5

120kgs x 18
 
Weekly weigh in - Friday 11 September 2015

174.0lbs / 78.93kgs - no change

Average nett daily calorie intake - 2790 = last weeks body weight x 16.03
Average gross (before cardio) daily calorie intake - 2790 = last weeks body weight x 16.03

average daily macros

carbs @ 23.3% (163g)
protein @ 48.6% (339g)
fats @ 28.1% (87g)
alcohol @ 0%
 
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Friday 11 September 2015 - session 2 @ 6:00pm

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - approx half the number of reps with same loads as yesterday

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 5 reps @ 85.71% of previous 10rm

105kgs (bw plus 26kgs) x 5

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 5 reps @ 85.71% of previous 10rm

90kgs (bw plus 11kgs) x 5

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 reps @ 87.18% of previous 2rm

170kgs x 2

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) target is 10 reps @ 85.29% of previous 20rm

145kgs x 10
 
Have decided to stop daily full body training for the immediate future due to issues with squatting, feels like my IT band is suffering so will revert back to training each exercise for two sets every other day and will decide on each squat session how many reps / sets I will do and will start foam rolling my IT band etc!!!
 
Saturday 12 September 2015 - session 1 @

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 10 rep block - total of 20 reps @ 90.57% of previous 10rm

60kgs x 10+2+2+2+2+2

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 10 rep block - total of 20 reps @ 91.89% of previous 10rm

85kgs x 10, 10
 
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Saturday 12 September 2015 - session 2 @ 5:00pm

Cycle 11 - Week 3 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) 10 rep block - total of 20 reps @ 90.91% of previous 10rm

100kgs x 10, 7, 3

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) 3 sets AMRAP

120kgs x 36, 24, 20
 
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