mickc1965 training log

Sunday 13 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)

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 10 rep block - total of 20 reps @ 91.84% of previous 10rm

112.5kgs (bw plus 33.5kgs) x 10, 10

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 10 rep block - total of 20 reps @ 91.48% of previous 10rm

95kgs (bw plus 16kgs) x 10, 10
 
Sunday 13 September 2015 - session 2 @ 5:40pm

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

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 reps @ 92.31% of previous 2rm then AMRAP @ ~75% of 1rm

180kgs x 2
150kgs x 10

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 20 rep block - total of 40 reps @ 91.18% of previous 20rm

155kgs x 20, 20
 
Monday 14 September 2015 - Session 1 @ 6:15am

Cycle 11 - Week 4 @ 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 @ 98.11% of previous 10rm

65kgs x 10, 5, 5

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 10 rep block - total of 20 reps @ 97.30% of previous 10rm

90kgs x 10, 10
 
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Monday 14 September 2015 - Session 2 @ 6:10pm

Cycle 11 - Week 4 @ 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 @ 95.45% of previous 10rm

105kgs x 10, 7, 3

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

120kgs x 38, 24, 20
 
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Tuesday 15 September 2015 - Session 1 @ 6:10am

Cycle 11 - Week 4 @ 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 rep block - total of 20 reps @ 95.92% of previous 10rm

117.5kgs (bw plus 38kgs) x 10, 7, 3

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 10 rep block - total of 20 reps @ 95.24% of previous 10rm

100kgs (bw plus 20.5kgs) x 10, 8, 2
 
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_tim said:
IT band check... How are you feeling, Mick?
Click to expand...
Still there but not quite as bad as a few days ago, hopefully reducing the frequency of squats will do the trick, not really a problem when squatting apart from warming up (having to do a few extra warm up sets now) the main problem is later in the evening when it all seems to worsen but will foam roll a couple of times through the evening to see if that helps!!
 
Tuesday 15 September 2015 - Session 2

Cycle 11 - Week 4 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 reps @ 97.44% of previous 2rm then AMRAP @ ~75% of 1rm

190kgs x 2
150kgs x 10

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 20 rep block - total of 40 reps @ 97.06% of previous 20rm

165kgs x 20, 15, 5
 
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Wednesday 16 September 2015 - Session 1 @ 6:05am

Cycle 11 - Week 4 @ 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 @ 101.89% of previous 10rm

67.5kgs x 10, 4, 4, 2 - PB for 10 reps

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 10 rep block - total of 20 reps @ 101.19% of previous 10rm

106.25kgs (bw plus 26.75kgs) x 10, 6, 4 - PB for 10 reps
 
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Wednesday 16 September 2015 - session 2 @ 6:00pm

Cycle 11 - Week 4 @ 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 @ 101.14% of previous 10rm

111.25kgs x 10, 6, 4 - PB for 10 reps

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) 2 sets AMRAP

120kgs x 38, 22
 
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Thursday 17 September 2015 - Session 1

Cycle 11 - Week 4 @ 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 rep block - total of 20 reps @ 101.02% of previous 10rm

123.75kgs (bw plus 44.25kgs) x 10, 6, 3 (failed on 4th rep) - PB for 10 reps

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 10 rep block - total of 20 reps @ 102.70% of previous 10rm

95kgs x 10, 10 - PB for 10 reps

Pendlays felt very strong today despite being full of cold!!!!
 
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I think you have misunderstood my log, the loads you are referring to are the max loads at each rep range from the previous cycle as stated in the line under the date.
 
mickc1965 said:
I think you have misunderstood my log, the loads you are referring to are the max loads at each rep range from the previous cycle as stated in the line under the date.
Click to expand...
Oops, sorry, the "session 1" line was a bit misleading. A way of combining lower-rep and higher-rep work (such as RPT) still holds regardless :) Good luck.
 
Thursday 17 September 2015 - session 2 @ 6:00pm

Cycle 11 - Week 4 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 reps @ 101.28% of previous 2rm followed by AMRAP @ ~75% 1rm

197.5kgs x 2 - PB for 2 reps
155kgs x 10

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 20 rep block - total of 40 reps @ 102.94% of previous 10rm

175kgs x 20, 13, 7 - PB for 20 reps
 
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Started session this morning and got half way through first work set of overhead press and I thought f**k it, I feel like sh!t so decided to go back to bed - I hate colds!!!! Will call it a day with the 10s as have had PBs on all exercises (excluding calf raise) - will probably do some body weight exercises (push ups, supinated chins, air squats and abs may even do some direct arm work:eek:) tonight and tomorrow before starting the 5s on Sunday.
 
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Weekly weigh in - Friday 18 September 2015

174.6lbs / 79.2kgs - up 0.6lb / 0.27kg

Average nett daily calorie intake - 2949 = last weeks body weight x 16.95
Average gross (before cardio) daily calorie intake - 2949 = last weeks body weight x 16.95

average daily macros (c/p/f are from food only)

carbs @ 26.1% (192g)
protein @ 43.5% (321g)
fats @ 23.3% (76g)
alcohol @ 7.1%

Note - will up calories to body weight x 18 for upcoming week so average should be ~3143 kcals per day
 
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Sunday 20 September 2015 - session 1 @ 12:00pm

Cycle 11 - Week 5 @ 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) 5 rep block - total of 10-15 reps @ 77.19% of previous 5rm

55kgs x 5, 5, 5

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 5 rep block - total of 10-15 reps @ 76.09% of previous 5rm

87.5kgs (bw plus 8kgs) x 5, 5, 5
 
Sunday 20 September 2015 - session 2 @ 5:00pm

Cycle 11 - Week 5 @ 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) 5 rep block - total of 10-15 reps @ 76.77% of previous 5rm

95kgs x 5, 5, 5

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) 2 sets AMRAP

120kgs x 32, 28
 
Monday 21 September 2015 - session 1 @ 6:10am

Cycle 11 - Week 5 @ 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) 5 rep block - total of 10-15 reps @ 75.47% of previous 5rm

100kgs (bw plus 19.75kgs) x 5, 5, 5

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 5 rep block - total of 10-15 reps @ 76.19% of previous 5rm

80kgs x 5, 5, 5
 
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