mickc1965 training log

Monday 21 September 2015 - session 2 @ 5:50pm

Cycle 11 - Week 5 @ 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) 1 rep @ 86.74% of previous 1rm followed by AMRAP @ ~75% 1rm

180kgs x 1
155kgs x 10

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 15 rep block - total of 30 - 45 reps @ 75.68% of previous 15rm

140kgs x 15, 15, 15
 
Tuesday 22 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)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 5 rep block - total of 10-15 reps @ 80.70% of previous 5rm

57.5kgs 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 @ 80.43% of previous 5rm

92.5kgs (bw plus 13kgs) x 5, 5, 5
 
Tuesday 22 September 2015 - session 2 @ 5:55pm

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 @ 80.81% of previous 5rm

100kgs x 5, 5, 5

Calf Raise (bar in hand) - 3 sets AMRAP

100kgs x 25, 25, 25
 
Wednesday 23 September 2015 - session 1 @ 6:15am

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 @ 81.13% of previous 5rm

107.5kgs (bw plus 28kgs) 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 @ 80.95% of previous 5rm

85kgs x 5, 5, 5
 
Wednesday 23 September 2015 - session 2 @ 5:50pm

Cycle 11 - Week 5 @ 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) 1 rep @ 91.57% of previous 1rm followerd by AMRAP @ ~75% 1rm

190kgs x 1
155kgs x 15

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 15 rep block - total of 35-45 reps @ 81.08% of previous 15rm

150kgs x 5, 5, 5
 
Thursday 24 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)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 5 rep block - total of 10-15 reps @ 85.96% of previous 5rm

61.25kgs 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 @ 86.96% of previous 5rm

100kgs (bw plus 20kgs) x 5, 5, 5
 
Thursday 24 September 2015 - session 2 @ 5:50pm

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 @ 86.87% of previous 5rm

107.5kgs x 5, 5, 5

Calf Raise (bar in hand) - 3 sets of 15 reps

140kgs x 15, 15, 15
 
Friday 25 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 @ 86.79% of previous 5rm

115kgs (bw plus 35kgs) 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 @ 85.71% of previous 5rm

90kgs x 5, 5, 5
 
Weekly weigh in - Friday 25 September 2015

175.4lbs / 79.56kgs - up 0.8lb / 0.36kg

Average nett daily calorie intake - 3143 = last weeks body weight x 18.00
Average gross (before cardio) daily calorie intake - 3182 = last weeks body weight x 18.22

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

carbs @ 25.7% (204g)
protein @ 36.9% (294g)
fats @ 23.6% (83g)
alcohol @ 13.8%
 
Friday 25 September 2015 - session 2 @

Cycle 11 - Week 5 @ 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) 1 rep @ 101.20% of previous 1rm followerd by AMRAP @ ~75% 1rm

210kgs x fail
155kgs x 10

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 15 rep block - total of 35-45 reps @ 86.49% of previous 15rm

160kgs x 15, 15, 15
 
Saturday 26 September 2015 - session 1 @ 6:45am

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 @ 91.23% of previous 5rm

65kgs 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 @ 91.30% of previous 5rm

105kgs (bw plus 25.25kgs) x 5, 5, 5
 
Saturday 26 September 2015 - session 2 @ 5:20pm

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 @ 90.91% of previous 5rm

112.5kgs x 5, 5, 5

Calf Raise (bar in hand) - 3 sets

140kgs x 15, 15, 15
 
Sunday 27 September 2015 - session 1 @ 7:45am

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 @ 90.57% of previous 5rm

120kgs (bw plus 40kgs) 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 @ 90.48% of previous 5rm

95kgs x 5, 5, 5
 
Sunday 27 September 2015 - session 2 @ 5:20pm

Cycle 11 - Week 5 @ 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) 1 rep @101.20% of previous cycles 1rm followerd by AMRAP @ ~75% 1rm

210kgs x fail (twice)
155kgs x 10

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 15 rep block - total of 35-45 reps @ 91.89% of previous 15rm

170kgs x 15, 15, 15
 
Monday 28 September 2015 - session 1 @ 6:10am

Cycle 11 - Week 6 @ 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 8-10 reps (2 sets) @ 96.49% of previous 5rm followed by 10-12 reps at current 15rm

68.75kgs x 5, 4
58.75kgs x 12

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 5 rep block - total of 8-10 reps (2 sets) @ 96.49% of previous 5rm followed by 10-12 reps at current 15rm

110kgs (bw plus 30kgs) x 5, 4
93.75kgs x 12
 
Monday 28 September 2015 - session 2 @ 5:45pm

Cycle 11 - Week 6 @ 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 12-15 reps (3 sets) @ 96.49% of previous 5rm

120kgs x 5, 5, 5

Calf Raise (bar in hand) - 3 sets AMRAP

140kgs x 18, 16, 17
 
Tuesday 29 September 2015 - session 1 @ 6:10am

Cycle 11 - Week 6 @ 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 8-10 reps (2 sets) @ 96.49% of previous 5rm followed by 10-12 reps at current 15rm

127.5kgs (bw plus 47.5kgs) x 5, 4
108.75 (bw plus 28.75kgs) x 12

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 5 rep block - total of 12-15 reps (3 sets) @ 96.49% of previous 5rm

100kgs x 5, 5, 5
 
Tuesday 29 September 2015 - session 2 @ 6:00pm

Cycle 11 - Week 6 @ 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) 3 sets of 5 reps @ ~75% of 1rm

155kgs x 5, 5, 5

Decided to have any easy session on deads tonight due to ongoing issues with lower back and see how it feels in the morning!!! I have also recently bought a belt to see if that helps lower back after deads but will say it has definitely helped with squats

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 15 rep block - total of 35-45 reps @ 97.30% of previous 15rm

180kgs x 15, 15, 15 - PB for 15 reps
 
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Wednesday 30 September 2015 - session 1 @ 6:10am

Cycle 11 - Week 6 @ 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 8-10 reps @ 101.75% of previous 5rm followed by 10-12 reps @ 15rm

72.5kgs x 2 - that didn't go as planned!!!!!
58.75kgs x 12, 10

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 5 rep block - total of 8-10 reps @ 101.75% of previous 5rm followed by 10-12 reps @ 15rm

116.25kgs (bw plus 36.25kgs) x 5, 4 - PB for 5 reps
93.75kgs (bw plus 13.75kgs) x 12
 
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Wednesday 30 September 2015 - session 2 @ 5:50pm

Cycle 11 - Week 6 @ 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)

Warm up - Air squats x 15, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets -110kgs x 1, 120kgs x 1, 130kgs x 1, 135kgs x 1, 140kgs x 1
Dropback sets - 100kgs x 3, 3, 3

Calf Raise (bar in hand) - 3 sets AMRAP

140kgs x 20, 17, 17
 
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