mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    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
     
  2. mickc1965

    mickc1965 Well-Known Member

    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
     
  3. mickc1965

    mickc1965 Well-Known Member

    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
     
    Last edited: Sep 17, 2015
  4. mickc1965

    mickc1965 Well-Known Member

    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
     
    Last edited: Sep 17, 2015
  5. mickc1965

    mickc1965 Well-Known Member

    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
     
    Last edited: Sep 17, 2015
  6. _tim

    _tim Well-Known Member

    IT band check... How are you feeling, Mick?
     
  7. mickc1965

    mickc1965 Well-Known Member

    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!!
     
  8. mickc1965

    mickc1965 Well-Known Member

    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
     
    Last edited: Sep 17, 2015
  9. mickc1965

    mickc1965 Well-Known Member

    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
     
    Last edited: Sep 17, 2015
  10. mickc1965

    mickc1965 Well-Known Member

    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
     
    Last edited: Sep 17, 2015
  11. mickc1965

    mickc1965 Well-Known Member

    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!!!!
     
    Last edited: Sep 17, 2015
  12. HST_Rihad

    HST_Rihad Active Member

  13. mickc1965

    mickc1965 Well-Known Member

    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.
     
    HST_Rihad likes this.
  14. HST_Rihad

    HST_Rihad Active Member

    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.
     
  15. mickc1965

    mickc1965 Well-Known Member

    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
     
    Last edited: Sep 18, 2015
  16. mickc1965

    mickc1965 Well-Known Member

    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:eek:) tonight and tomorrow before starting the 5s on Sunday.
     
    Last edited: Sep 18, 2015
  17. mickc1965

    mickc1965 Well-Known Member

    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
     
    Last edited: Sep 21, 2015
  18. mickc1965

    mickc1965 Well-Known Member

    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
     
  19. mickc1965

    mickc1965 Well-Known Member

    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
     
  20. mickc1965

    mickc1965 Well-Known Member

    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
     
    Last edited: Sep 21, 2015

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