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
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
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
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
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
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
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!!!!
It looks like you're using way too much warm-up pyramid style training. Why not give RPT a shot? You'd basically be doing your sets backwards (after adequate warm-up, of course): 132.5kgs x 5 / 122.50kgs x 10 / 107.5kgs x 15. http://www.leangains.com/2008/12/reverse-pyramid-revisited.html http://www.bodybuilding.com/fun/randy2.htm
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.
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
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) tonight and tomorrow before starting the 5s on Sunday.
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
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
