mickc1965 training log

Thursday 01 October 2015 - session 1 @ 6:00am

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 @ 101.75% of previous 5rm followed by 10-12 reps @ 15rm

133.75kgs (bw plus 53.75kgs) x 2 - oops, triceps suffering today as they did yesterday!!!!
108.75kgs (bw plus 28.75kgs) x 10, 10

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 5 rep block - total of 10-15 reps @ 102.38% of previous 5rm

107.5kgs x 5, 5, 5 - PB for 5 reps
 
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If at all possible, I would advise doing squats at the start of your workout. I find that they impact other exercises very little (relatively speaking), largely due to the stretch reflex component of a non-pause squat, where as rows, deads and the like will significantly impact a squat.

Food for thought.
 
Jester said:
If at all possible, I would advise doing squats at the start of your workout. I find that they impact other exercises very little (relatively speaking), largely due to the stretch reflex component of a non-pause squat, where as rows, deads and the like will significantly impact a squat.

Food for thought.
Click to expand...
@Jester

I always do squats as the first exercise of the 2nd session of the day as I just do not seem to have the energy at 6 in the morning to do these, are you suggesting that they should be done in my AM session or just first in whatever session?

Previous experience of early morning squatting left me knackered but it may well be doing them Greg Nuckols Bulgarian Method may allow me to do squats at 6 in the morning, also gym is directly below my daughters bedroom and she can hear every grunt and groan!!!!
 
Thursday 01 October 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)

Warm ups - 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, 140kgs x 1, 142.5kgs x 1
Dropback set - none

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5)
10 singles @ 72.29% of 1rm

150kgs x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
 
mickc1965 said:
@Jester

I always do squats as the first exercise of the 2nd session of the day as I just do not seem to have the energy at 6 in the morning to do these, are you suggesting that they should be done in my AM session or just first in whatever session?

Previous experience of early morning squatting left me knackered but it may well be doing them Greg Nuckols Bulgarian Method may allow me to do squats at 6 in the morning, also gym is directly below my daughters bedroom and she can hear every grunt and groan!!!!
Click to expand...

Life > training ;)
 
Friday 02 October 2015 - session 1 @ 6:05am

Cycle 11 - Week 6 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY LOADS - 2 sets of 10 reps @ ~50% of projected 1rm (chins ~58%)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5)

40kgs x 10, 10

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5)

60kgs x 10, 10

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5)

80kgs (bw) x 10, 10

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5)

80kgs (bw) x 10, 10
 
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Weekly weigh in - Friday 02 October 2015

175.8lbs / 79.74kgs - up 0.4lb / 0.18kg

Average nett daily calorie intake - 3158 = last weeks body weight x 18.00
Average gross (before cardio) daily calorie intake - last weeks body weight x 18.00

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

carbs @ 32.3% (255g)
protein @ 42.2% (333g)
fats @ 25.5% (90g)
alcohol @ 0%
 
Friday 02 October 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)

Warm ups - 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, 140kgs x 1, 145kgs x 1
Dropback set - none

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15)
3 sets AMRAP up to max of 15 reps per set

190kgs x 15, 15, 15
 
Saturday 03 October 2015 - session 1 @ 5:50am

Cycle 11 - Week 6 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - 2 sets of 10 reps @ ~50% of projected 1rm (not chins)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5)

42.5kgs x 10, 10

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5)

60kgs x 10, 10

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5)

80kgs (bw) x 10, 10

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5)

80kgs (bw) x 10, 10
 
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Saturday 03 October 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)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5)

Warm ups - 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, 140kgs x 1, 145kgs x 1
Dropback set - none

Calf Raise (bar in hand)
3 sets AMRAP up to max of 20 reps per set

140kgs x 20, 18, 18
 
Sunday 04 October 2015 - session 1 @ 3:00pm

Cycle 11 - Week 7 @ 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)
15 rep block - total of 25-30 reps @ 104.35% of previous 15rm

60kgs x 15, 10 - PB for 15 reps

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5)
15 rep block - total of 25-30 reps @ 102.70% of previous 15rm

95kgs (bw plus 15kgs) x 15, 11 - PB for 15 reps
 
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Sunday 04 October 2015 - session 2 @ 6:00pm

Cycle 11 - Week 7 @ 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 ups - 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 (daily minimum)
Dropback set - none

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5)
10 singles @ 72.29% of 1rm

150kgs x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
 
Monday 05 October 2015 - session 1 @ 6:05am

Cycle 11 - Week 7 @ 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)
15 rep block - total of 25-30 reps @ 102.33% of previous 15rm

110kgs (bw plus 30kgs) x 15, 12 - PB for 15 reps

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5)
15 rep block - total of 25-30 reps @ 102.38% of previous 5rm

87.5kgs x 15. 10 - PB for 15 reps
 
Monday 05 October 2015 - session 2 @ 5:40pm

Cycle 11 - Week 7 @ 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, 145kgs x 1)

Warm ups - 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 (daily minimum) , 135kgs x 1, 140kgs x 1 - pulled a muscle in back hopefully just a tweak, if back feels ok will just do a few singles at 110 or 120 for a couple of days
Dropback set - none

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15)
3 sets AMRAP up to max of 15 reps per set
195kgs x 15, 15, 12 - PB for 15 reps
 
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mickc1965 said:
Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5, 145kgs x 1)

Warm ups - 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 (daily minimum) , 135kgs x 1, 140kgs x 1 - pulled a muscle in back hopefully just a tweak, if back feels ok will just do a few singles at 110 or 120 for a couple of days
Click to expand...

No training this morning as back felt quite tight on waking, will see what today brings before deciding when to start training again!!!!
 
Tuesday 06 October 2015

TRAINING METHOD - due to slight pull in back loads will only be ~80% of true 1rm

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 15, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 1, 1, 1
Drop sets - none

TRAINING METHOD - starting with a load that I can achieve 3 sets of 15 reps, then increase to 20 reps and once all 3 sets are 20 reps increase to 25 and again once all 3 sets are 25 reps then increase the load

Calf Raise (bar in hand)

140kgs x 20, 20, 20 - will increase reps to 25, once 3 sets of 25 has been achieved will increase load to 150kgs!!

HST CYCLE 11 WEEK 7 - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous HST cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 5 rep block - total of 3-5 reps @ 101.75% of previous 5rm followed by 10-12 reps @ 15rm

72.5kgs x 1, 3 - 1st set failed on 2nd rep was a bit off balance
57.5kgs x 11

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 5 rep block - total of 3-5 reps @ 102.17% of previous 5rm followed by 10-12 reps @ 15rm

117.5kgs (bw plus 37.5kgs) x 4
92.5kgs (bw plus 12.5kgs) x 12
 
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Wednesday 07 October 2015 - session 1 @ 6:05am

HST CYCLE 11 WEEK 7 - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous HST cycle)

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 5 rep block - 1 set of 3-5 reps @ 100.94% of previous 5rm followed by 10-12 reps @ previous 15rm

133.75kgs (bw plus 53.75kgs) x 4
107.5kgs (bw plus 27.5kgs) x 11

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 5 rep block - 1 set of 3-5 reps @ 104.76% of previous 5rm followed by 10-12 reps @ previous 15rm

110kgs x 5 - PB for 5 reps
82.5kgs x 12
 
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Wednesday 07 October 2015 - session 2 @ 6:10pm

TRAINING METHOD - target is initially 5 singles starting at ~75% of 1rm for 1st set increasing up to 90-95% for 5th set with daily minimum set at ~85%, will do dropback sets if 5th set feels good - will increase load on bar by 2.5kgs for each set maybe once a fortnight or when loads begin to feel easy!!

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 15, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 125kgs (daily minimum) x 1, 1, 1
Drop sets - none

TRAINING METHOD - starting at 5 doubles increasing one rep rer set every workout (150 x 3, 2, 2, 2, 2 then 150 x 3, 3, 2, 2, 2 etc) until 5 trebles then increase load on bar and repeat

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5)
5 doubles @ 72.29% of 1rm

150kgs x 2, 2, 2, 2, 2
 
Thursday 08 October 2015 – session 1 @ 6:10am

HST CYCLE 11 WEEK 7 - loads @ 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 15-20 reps @ 103.77% of previous 10rm

68.75kgs x 9, 6

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 10 rep block - total of 15-20 reps @ 102.38% of previous 10rm

107.5kgs (bw plus 27.5kgs) x 9, 7
 
Thursday 08 October 2015 – session 2 @ 6:00pm

TRAINING METHOD - 5 singles starting at ~75% of current 1rm for 1st set increasing up to 90-95% for 5th set with daily minimum set at ~85%, will do dropback sets if 5th set feels good - will increase load on bar by 2.5kgs for each set maybe once a fortnight or when loads begin to feel easy!!

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 15, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 125kgs x 1 (daily minimum), 130kgs x 1, 135kgs x 1
Drop sets – none

TRAINING METHOD – starting with a load that I can achieve 3 sets of 15 reps, then increase to 20 reps and once all 3 sets are 20 reps increase to 25 and again once all 3 sets are 25 reps then increase the load

Calf Raise (bar in hand)

140kgs x 23, 22, 20
 
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