mickc1965 training log

Monday 27 June 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down (excluding leg extensions and calf raises which will be 6 x AMRAP with a light load due to totally knackered right knee) with 60 seconds rest between sets

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Flat Bench Press - 75kgs x 12, 8, 7, 6, 6, 5

• Plate Loaded Viking Press - 45kgs x 12, 10, 8, 7, 6, 6

• Plate Loaded Tricep Dip Machine - 50kgs x 12, 10, 10, 9, 9, 9

• Pin Selected Leg Extension - 22.5kgs x 20,

Pain in right knee far worse after 1st set so stopped exercise, due to go back to gym later today to train my partner so may just try 6 sets of static holds and see how this feels, edit- see below

• Pin Selected Static Hold Leg Extension - 27.5kgs x 68s, 57s, 56s, 54s, 50s, 50s

• Plate Loaded Donkey Calf Raise - 50kgs x 23, 17, 17, 15, 13, 12
 
Last edited:
Saturday 02 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Supinated Grip Lat Pulldown - 100kgs x 10, 9, 8, 7, 6, 5

• Plate Loaded Low Row - 100kgs x 10, 9, 8, 7, 6, 6

• Plate Loaded Shrug Machine - 180kgs x 11, 10, 9, 8, 8,

• DB Concentration Curls - 17.5kgs x 8, 7, 6, 6, 6, 5

• Pin Selected Prone Leg Curl - 37.5kgs x 12, 10, 8, 7, 6, 6
 
Sunday 03 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Incline Bench Press - 70kgs x 12, 10, 8, 6, 5, 4

• Plate Loaded Seated Shoulder Press - 50kgs x 12, 11, 10, 9, 8, 8

• DB OH Tricep Extension - 27.5kgs x 12, 10, 8, 8, 7, 7
 
Monday 04 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down (leg extensions will now be static holds with a light load due to totally knackered right knee), all exercise with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Legs

• Pin Selected Static Hold Leg Extension - 32.5kgs x 65s, 50s, 45s, 42s, 40s, 40s

• Pin Selected Prone Leg Curl - 37.5kgs x 12, 10, 9, 8, 7, 6

• Pin Selected Thigh Adductor - 52.5kgs x 12, 12, 12, 10, 10, 10

• Pin Selected Thigh Abductor - 52.5kgs x 12, 12, 12, 12, 12, 12
 
Tuesday 05 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Seal Row - 60kgs x 12, 10, 9, 8, 8, 7

• Plate Loaded Neutral Grip Lat Pulldown - 105kgs x 12, 9, 7, 6, 6, 5

• Plate Loaded Seated Shrug Machine - 150kgs x 12, 10, 8, 8, 7, 7

• DB Hammer Curls - 17.5kgs x 12, 9, 8, 8, 7, 7
 
Wednesday 06 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down (excluding calf raises which will be 6 x AMRAP), all exercise with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Upper Push Day & Calves

• BB Decline Bench Press - 75kgs x 12, 10, 8, 7, 7, 5

• DB Seated Overhead Press - 22.5kgs x 12, 10, 8, 7, 7, 6

• Tricep Rope Extension - 45kgs x 12, 10, 9, 9, 8, 7

• Plate Loaded Seated Calf Raise - 50kgs x 20, 18, 15, 15, 15, 13
 
Thursday 07 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down (excluding leg extensions that will now be static holds with a light load due to totally knackered right knee), all exercise with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Legs

• Pin Selected Static Hold Leg Extension - 37.5kgs x 60s, 52s, 45s, 40s, 40s, 40s

• Pin Selected Prone Leg Curl - 42.5kgs x 12, 9, 8, 8, 7, 6

• Pin Selected Thigh Adductor (double pulse) - 42.5kgs x 12, 10, 10, 10, 9, 8

• Pin Selected Thigh Abductor (double pulse) - 42.5kgs x 12, 11, 10, 10, 9, 9
 
Friday 08 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Upper Body Pull day

• Plate Loaded Low Row - 100kgs x 11, 10, 8, 7, 7, 7

• Plate Loaded Shrug Machine - 180kgs x 12, 10, 10, 9, 8, 8

• Plate Loaded Supinated Grip Lat Pulldown - 100kgs x 10, 9, 8, 6, 6, 5

• DB Concentration Curls - 17.5kgs x 9, 8, 7, 6, 6, 6

Had to change order around as Pulldown (1st to 3rd exercise) was being used for a long time by 1 person
 
Saturday 09 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down (excluding calf raises which will be 6 x AMRAP), all exercise with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day 3

• BB Flat Bench Press - 80kgs x 10, 5*

Felt a pull in left pec so called it a day on bench

• Plate Loaded Viking Press - 47.5kgs x 12, 9, 8, 6, 6, 6

• Plate Loaded Tricep Dip Machine - 52.5kgs x 12, 11, 10, 10, 10, 10

• Plate Loaded Donkey Calf Raise - 50kgs x 24, 19, 15, 15, 14, 13
 
Sunday 10 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down (excluding eg extensions that will now be static holds with a light load due to totally knackered right knee), all exercise with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Legs

• Pin Selected Static Hold Leg Extension - 42.5kgs x 60s, 45s, 45s, 40s, 35s, 25s

• Pin Selected Prone Leg Curl - 47.5kgs x 10, 8, 7, 6, 6, 6

• Pin Selected Thigh Adductor (double pulse) - 47.5kgs x • 12, 10, 10, 9, 9, 8

• Pin Selected Thigh Abductor (double pulse) - 47.5kgs x 12, 11, 10, 10, 9, 9
 
Monday 11 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Neutral Grip Lat Pulldown - 110kgs x 12, 8, 7, 7, 6, 5

• Seal Row - 62.5kgs x 10, 9, 8, 8, 7, 6

• Plate Loaded Seated Shrug Machine - 160kgs x 10, 10, 9, 8, 7, 7

• DB Hammer Curls - 20kgs x 10, 8, 7, 6, 6, 6
 
Tuesday 12 July 2022

Training style will be 6 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Incline Bench Press - 72.5kgs x 12, 8, 6, 5, 5, 4

• Plate Loaded Seated Shoulder Press - 55kgs x 12, 11, 10, 9, 8, 7

• DB OH Tricep Extension - 30kgs x 12, 10, 8, 7, 6, 6

• Plate Loaded Seated Calf Raise - 50kgs x 22, 19, 17, 16, 15, 14
 
_Simon_ said:
Oh damn.. sorry to hear mate hoping you recover soon! It's definitely really circulating bigtime now huh..

Sent from my SM-A520F using Tapatalk
Click to expand...

Thanks Simon, yes is seems to be on the increase however I just had the one bad day with it (Wednesday) and now just feel ‘a bit under the weather’ with an occasional cough and a bit of a snuffle, should be back training today (Saturday) as no isolation rules here in the UK, just need to pick the quietest time in the gym
 
Saturday 16 July 2022

Training style will be 4 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down, all exercises with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Supinated Grip Lat Pulldown - 100kgs x 10, 9, 7, 5

• Plate Loaded Low Row - 100kgs x 12, 10, 9, 8

• Plate Loaded Shrug Machine (5 second hold) - 120kgs x 9, 7, 5, 5

• DB Concentration Curls - 17.5kgs x 10, 8, 7, 6

• Pin Selected Prone Leg Curl - 47.5kgs x 10, 8, 7, 6

• Pin Selected Thigh Adductor (double pulse) - 52.5kgs x 12, 11, 10, 9
 
Sunday 17 July 2022

Training style will be 4 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down (excluding calf raises which will be 4 x AMRAP and leg extensions that will now be static holds with a light load due to totally knackered right knee), all with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Decline Bench Press - 80kgs x 12, 8, 7, 6

• DB Seated Overhead Press - 25kgs x 12, 8, 7, 6

• Tricep Rope Extension - 50kgs x 12, 10, 8, 8

• Pin Selected Static Hold Leg Extension - 42.5kgs x 60s, 45s, 40s, 40s

• Pin Selected Thigh Abductor (double pulse) - 52.5kgs x 12, 11, 10, 10

• Plate Loaded Donkey Calf Raise - 50kgs x 25, 19, 16, 15
 
Last edited:
Monday 18 July 2022

Training style will be 4 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Neutral Grip Lat Pulldown - 115kgs x 10, 7, 6, 6

• Seal Row - 62.5kgs x 12, 8, 7, 6

• Plate Loaded Seated Shrug Machine (5 second hold) - 100kgs x 8, 7, 5, 5

• DB Hammer Curls - 20kgs x 11, 8, 7, 6

• Pin Selected Seated Leg Curl - 42.5kgs x 12, 12, 11, 10

• Pin Selected Thigh Adductor (double pulse) - 57.5kgs x 12, 11, 10, 10
 
Tuesday 19 July 2022

Training style will be 4 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down (excluding calf raises which will be 4 x AMRAP and leg extensions that will now be 4 x static holds with a relatively light load due to totally knackered right knee (ruptured PCL)), all with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• DB Flat Bench Press - 30kgs x 12, 10, 8, 6

• Plate Loaded Viking Press - 50kgs x 10, 7, 6, 6

• Plate Loaded Tricep Dip Machine - 55kgs x 12, 11, 10, 10

• Pin Selected Static Hold Leg Extension - 42.5kgs x 60s, 50s, 45s, 35s

• Pin Selected Thigh Abductor (double pulse) - 57.5kgs x 12, 11, 10, 10

• Plate Loaded Seated Calf Raise - 50kgs x 23, 20, 18, 17
 
Wednesday 20 July 2022

Training style will be 4 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down all with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Supinated Grip Lat Pulldown - 100kgs x 10, 9, 8, 7

• Plate Loaded Low Row - 105kgs x 12, 10, 9, 8

• Plate Loaded Shrug Machine (5 second hold) - 190kgs x 9, 7, 5, 4

• DB Concentration Curls - 17.5kgs x 11, 8, 7, 6

• Pin Selected Seated Leg Curl - 47.5kgs x 12, 11, 10, 9

• Pin Selected Thigh Adductor (double pulse) - 62.5kgs x 12, 11, 10, 9
 
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