mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Routine B - 10 reps workout 4 (77.5% of projected 1RM)

    Saturday 30 May 2014 - Session 1 - 11:00am

    Military Press 57.5kgs x 10
    Supinated Chins 97kgs x 10
    Dips 104.5kgs x 10
    Deadlift 127.5kgs x 10, 5
    Standing Calf Raise 130kgs x 15, 13 (lost balance), 2
     
    Last edited: May 31, 2014
  2. mickc1965

    mickc1965 Well-Known Member

    Routine B - 10 reps workout 4 (77.5% of projected 1RM)

    Saturday 30 May 2014 - Session 2 - 4:30pm

    Military Press 57.5kgs x 10
    Supinated Chins 97kgs x 10
    Dips 104.5kgs x 10
    Deadlift 127.5kgs x 7, 5, 3
     
  3. mickc1965

    mickc1965 Well-Known Member

    Routine C - 10 reps workout 4 (77.5% of projected 1RM)

    Sunday 01 June 2014 - Session 1 - 7:45am

    Incline Bench 82.5kgs x 10
    Landmine Rows 85kgs x 10
    BTN Press 55kgs x 10
    Hack Squat 90kgs x 10, 5
    Standing Calf Raise 130kgs x 15, 15
     
    Last edited: Jun 1, 2014
  4. mickc1965

    mickc1965 Well-Known Member

    Routine C - 10 reps workout 4 (77.5% of projected 1RM)

    Sunday 01 June 2014 - Session 2 - 5:45pm

    Incline Bench 82.5kgs x 8, 2
    Landmine Rows 85kgs x 10
    BTN Press 55kgs x 10
    Hack Squat 90kgs x 10, 5
     
    Last edited: Jun 1, 2014
  5. mickc1965

    mickc1965 Well-Known Member

    Routine A - 5 reps workout 1 (approx 80% of projected 1RM)

    Tuesday 03 June 2014 - Session 1 - 6:25am

    Flat Bench 95kgs x 5, 5
    BOR 82.5kgs x 5, 5
    Landmine Press 57.5kgs x 5, 5
    Squat 95kgs x 5, 5
    Standing Calf Raise 140kgs x 10, 10, 10
     
    Last edited: Jun 3, 2014
  6. mickc1965

    mickc1965 Well-Known Member

    Routine A - 5 reps workout 1 (approx 80% of projected 1RM)

    Tuesday 03 June 2014 - Session 2 - 5:40pm

    Flat Bench 95kgs x 5, 5
    BOR 82.5kgs x 5, 5
    Landmine Press 57.5kgs x 5, 5
    Squat 95kgs x 5, 5
     
  7. mickc1965

    mickc1965 Well-Known Member

    Routine B - 5 reps workout 1 (approx 80% of projected 1RM)

    Wednesday 04 June 2014 - Session 1 - 6:25am

    Military Press 58.5kgs x 5, 5
    Supinated Chins 100kgs x 5, 5
    Dips 110kgs x 5, 5
    Deadlift 130kgs x 5, 5
    Standing Calf Raise 140kgs x 10, 10, 10
     
  8. mickc1965

    mickc1965 Well-Known Member

    Routine B - 5 reps workout 1 (approx 80% of projected 1RM)

    Wednesday 04 June 2014 - Session 2 - 5:50pm

    Military Press 58.5kgs x 5, 5
    Supinated Chins 100kgs x 5, 5
    Dips 110kgs x 5, 5
    Deadlift 130kgs x 5, 5
     
  9. mickc1965

    mickc1965 Well-Known Member

    Routine C - 5 reps workout 1 (approx 80% of projected 1RM)

    Thursday 05 June 2014 - Session 1 - 6:20am

    Incline Bench 85kgs x 5, 5
    Landmine Rows 87.5kgs x 5, 5
    BTN Press 56kgs x 5, 5
    Hack Squat 92.5kgs x 5, 5
    Standing Calf Raise 140kgs x 10, 10, 10
     
  10. mickc1965

    mickc1965 Well-Known Member

    Routine C - 5 reps workout 1 (approx 80% of projected 1RM)

    Thursday 05 June 2014 - Session 2 - 5:45pm

    Incline Bench 85kgs x 5, 5
    Landmine Rows 87.5kgs x 5, 5
    BTN Press 56kgs x 5, 5
    Hack Squat 92.5kgs x 5, 5
     
  11. mickc1965

    mickc1965 Well-Known Member

    Weekly weigh in - Friday 06 June 2014

    187.2lbs / 84.9kgs - gain of 1b / 0.45kgs

    Average nett calorie intake 3143 (gross 3326) carbs @ 43%, protein @ 35% and fats @ 22% - JP3 8.5% (no change)
     
  12. mickc1965

    mickc1965 Well-Known Member

    Routine A - 5 reps workout 2 (approx 82.5% of projected 1RM)

    Saturday 07 June 2014 - Session 1 - 6:45am

    Flat Bench 97.5kgs x 5, 5
    BOR 85kgs x 5, 5
    Landmine Press 58.75kgs x 5, 5
    Squat 100kgs x 5, 5
    Standing Calf Raise 145kgs x 10, 10, 10
     
  13. Jester

    Jester Well-Known Member

    V.impress landmine press #'s. Especially following bench work.
     
  14. mickc1965

    mickc1965 Well-Known Member

    Cheers Jester not much more weight can be added before form goes out the window, maybe another 1.25 or 2.5kgs.
     
  15. Jester

    Jester Well-Known Member

    It's v.viable as a negative-range exercise. Two hands up, one hand down. Food for thought. Best exercise for maintaining strength if you have any shoulder issues as well.
     
  16. mickc1965

    mickc1965 Well-Known Member

    Routine A - 5 reps workout 2 (approx 82.5% of projected 1RM)

    Saturday 07 June 2014 - Session 2 - 5:45pm

    Flat Bench 97.5kgs x 5, 5
    BOR 85kgs x 5, 5
    Landmine Press 58.75kgs x 5, 5
    Squat 100kgs x 5, 5
     
  17. mickc1965

    mickc1965 Well-Known Member

    Routine B - 5 reps workout 2 (approx 82.5% of projected 1RM)

    Sunday 08 June 2014 - Session 1 - 7:30am

    Military Press 60kgs x 5, 5
    Supinated Chins 105kgs x 5, 5
    Dips 115kgs x 5, 5
    Deadlift 135kgs x 5, 5
    Standing Calf Raise 145kgs x 10, 10, 10
     
    Last edited: Jun 8, 2014
  18. mickc1965

    mickc1965 Well-Known Member

    Routine B - 5 reps workout 2 (approx 82.5% of projected 1RM)

    Sunday 08 June 2014 - Session 2 - 6:30pm

    Military Press 60kgs x 5, 5
    Supinated Chins 105kgs x 5, 5
    Dips 115kgs x 5, 5
    Deadlift 135kgs x 5, 5
     
    Last edited: Jun 8, 2014
  19. mickc1965

    mickc1965 Well-Known Member

    Routine C - 5 reps workout 2 (approx 82.5% of projected 1RM)

    Monday 09 June 2014 - Session 1 - 6:25am

    Incline Bench 87.5kgs x 5, 5
    Landmine Rows 90kgs x 5, 5
    BTN Press 58.5kgs x 5, 5
    Hack Squat 95kgs x 5, 5
    Standing Calf Raise 150kgs x 10, 10, 10
     
  20. mickc1965

    mickc1965 Well-Known Member

    Routine C - 5 reps workout 2 (approx 82.5% of projected 1RM)

    Monday 09 June 2014 - Session 2 - 5:50pm

    Incline Bench 87.5kgs x 5, 5
    Landmine Rows 90kgs x 5, 5
    BTN Press 58.5kgs x 5, 5
    Hack Squat 95kgs x 5, 5


    May have to reduce volume for the rest of the 5s as feeling absolutely knackered during the day but in saying that it does not appear to be affecting the workout, will see how I feel after tomorrow's rest day!!
     

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