New Training Journal start 2009.
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| mikeyp |  | ... | 02-08-2014 @ 11:58 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless squats. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 3 140kg x 3 145kg x 3 x 5 sets Sumo deadlifts. 60kg x 5 100kg x 5 120kg x 5 140kg x 5 x 3 sets Close grip bench press on smith machine 3 x 15 Cable curls 3 x 12 Trained this morning as I couldn't get in last night. | ||
| mikeyp | | ... | 05-08-2014 @ 19:51 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | WEEK ONE HIGH REP PHASE. Bike 10 mins Warm up with bar x 10 mins Bench press all paused Bar x 20 x 2 sets 60kg x 10 70kg x 10 75kg x 10 x 4 sets. Dumbell bench. 20kg x 20 reps 25kg x 15 reps x 3 sets One arm dumbbell rows 30kg x 15 4 x 12 @ 40kg Tricep pushdowns 5 x 10 (all 1 min rests ). Band pullaparts 4 x 20 I had a ponder last night about how to keep getting stronger without getting stale. Started a new routine this week which will be 4 weeks of reps with squats, bench & deads in the 10 - 12 range with weights in the 60 - 70 % range, 4 weeks @ 80 - 85% in the 3 - 5 rep range, then 2 weeks @ 90% in the 1 - 3 rep range and 2 weeks of singles working up to a new max. Phase one will include more assistance / bodybuilding type stuff. then this will be cut back again in phase 2 & phase 3. After phase 3 singles are completed the idea is to then cycle back into phase one ( but with higher weights than the first cycle). It also splits the year nicely into 12 weeks cycles. Phase one is more of a deload, and gives me the opportunity to put more effort into assistance / higher rep type work for a change, as I think 8 weeks is enough for me at 80 - 90%. I have used conservative maxes of 180kg beltless squat (which is probably accurate at present), 120kg bench and 220kg beltless deadlift to work out the %ages. My right shoulder still isn't right and sleep has bee interrupted with the little one recently so these first 4 weeks should get me back ion track. We'll see how it goes  | ||
| mikeyp | | ... | 12-08-2014 @ 19:41 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | WEEK ONE HIGH REP PHASE. Bike 10 mins Warm up with bar x 10 mins Bench press all paused Bar x 20 x 2 sets 60kg x 10 70kg x 10 80kg x 10 x 3 sets. Dumbell bench. 20kg x 20 reps 25kg x 15 reps x 3 sets Fat man pullups 5 x 10 Tricep pushdowns 5 x 10 (all 1 min rests ). Band pullaparts 4 x 20 Had a sickness bug on Friday which lasted over the weekend. I had to pull over on the M62 hard shoulder and throw up about 10 miles from home on Friday  Then felt dog rough over the weekend.Anyway not the best start to the new routine, so I'll call this week one again. Upped the weight on the 10's on bench from last week. Feel really 'pumped' after these sessions !! | ||
| mikeyp | | ... | 15-08-2014 @ 19:31 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Week One High rep phase. Bike 10 mins Warm up with bar x 10 mins Beltless Deadlifts. 60kg x 10 100kg x 10 120kg x 10 135kg x 10 x 3 sets. Light Squats. Bar x 10 x 2 sets 60kg x 5 100kg x 3 x 5 sets Narrow Grip Bench Press all paused. Bar x 20 x 2 sets 40kg x 10 60kg x 10 65kg x 10 x 3 sets Barbell curls 3 x 10 @ 35kg Dumbell curls 4 x 10 @ 15kg Seated row machine 3 x 10 I was blowing after the sets on the 10's even at that weight, so the 10's should give me some much needed conditioning. | ||
| Billwest | | ... | 15-08-2014 @ 20:04 |
Member 541, 5144 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 15.08.2014 @ 20:04 PM by Billwest Ugh!!! Deadlift cardio, are you mad? | ||
| mikeyp | | ... | 19-08-2014 @ 19:11 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 19.08.2014 @ 19:12 PM by mikeyp WEEK TWO HIGH REP PHASE.Bike 10 mins Warm up with bar x 10 mins Bench press all paused Bar x 20 x 2 sets 40kg x 10 60kg x 10 70kg x 10 80kg x 10 85kg x 10 RPE 9 80kg x 10 Dumbell bench. 25kg x 15 reps 30kg x 10 30kg x 8 Bent over rows 60kg x 10 60kg x 10 70kg x 10 x 3 sets Lying Tricep extensions with dumbells 3 x 15 @ 10kg Band pullaparts 4 x 20 Shoulders feel to be recovering with the lighter rep work. Enjoying the change. | ||
| mikeyp | | ... | 19-08-2014 @ 19:15 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Ugh!!! Deadlift cardio, are you mad? LOL.....breaking in gently, squats on Friday but will probably only go to 110 or so on the first sseesion. | ||
| mikeyp | | ... | 22-08-2014 @ 19:34 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 22.08.2014 @ 19:35 PM by mikeyp WEEK TWO HIGH REP PHASE.Bike 10 mins Warm up with bar x 10 mins Beltless squats. Bar x 10 x 2 sets 60kg x 10 100kg x 10 110kg x 10 110kg x 10 110kg x 10 Sumo deadlifts. 60kg x 5 100kg x 3 120kg x 3 140kg x 3 150kg x 3 150kg x 3 Narrow grip bench press all paused. Bar x 20 x 2 sets. 40kg x 10 60kg x 10 x 5 sets Barbell curl 30kg x 15 x 3 sets Dumbell curl 12.5kg x 10 x 3 sets. Band pullaparts 4 x 30 Kept it light tonight on the squats (and everything else) so I'll be able to walk normally this weekend | ||
| mikeyp | | ... | 26-08-2014 @ 20:05 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 26.08.2014 @ 20:06 PM by mikeyp WEEK THREE HIGH REP PHASE.Bike 10 mins Warm up with bar x 10 mins Bench press all paused Bar x 20 x 2 sets 40kg x 10 60kg x 10 70kg x 10 80kg x 10 90kg x 8 RPE 9 85kg x 8 RPE 10 80kg x 10 RPE 10 Dumbell bench. 25kg x 15 reps 30kg x 10 30kg x 10 25kg x 10 Dumbell one arm rows 35kgkg x 10 42.5kg x 10 x 4 sets Tricep pushdowns 3 x 10 @ 40kg Standing side laterals 3 x 12 @ 10kg dumbells Band pullaparts 4 x 20 Tired pretty quickly on bench tonight,but could've maybe squeezed 10 out at 90 but didn't put the safety bars in the power rack. Enjoying a bit of repping for a change. | ||
| mikeyp | | ... | 29-08-2014 @ 19:45 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Week Three High rep phase. Bike 10 mins Warm up with bar x 10 mins Beltless Deadlifts. 60kg x 10 100kg x 10 120kg x 10 140kg x 10 x 3 sets. Light Squats. Bar x 10 x 2 sets 60kg x 5 100kg x 3 x 5 sets Narrow Grip Bench Press all paused. Bar x 20 x 2 sets 40kg x 10 60kg x 10 70kg x 10 x 3 sets Barbell curls 3 x 10 @ 30kg Dumbell curls 4 x 10 @ 12.5kg Band pullaparts 4 x 30 | ||
| Billwest | | ... | 30-08-2014 @ 22:00 |
Member 541, 5144 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Crazy volume Mike, is the volume stage nearly over? You should certainly be fitter by the end of all this. | ||
| mikeyp | | ... | 30-08-2014 @ 22:14 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Ha ha, another week of high reps, then a couple of months of lower reps again then repeat the cycle. My conditioning does feel better even after only three weeks of higher reps, and I am enjoying the change,doing a bit more bodybuilder type work. | ||
| mikeyp | | ... | 02-09-2014 @ 19:16 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | WEEK FOUR HIGH REP PHASE. Bike 10 mins Warm up with bar x 10 mins Bench press all paused Bar x 20 x 2 sets 40kg x 10 60kg x 10 70kg x 10 80kg x 10 RPE 8 80kg x 10 RPE 8 80kg x 10 RPE 9 Dumbell bench. 25kg x 15 reps 30kg x 10 30kg x 10 25kg x 10 One arm dumbell rows 40kg x 10 45kg x 10 x 5 sets Lat pulldowns 3 x 10 @ 80kg Tricep pushdowns 3 x 12 @ 35kg Rope pushdowns 3 x 15 Face pulls 3 x 10 Band pullaparts 4 x 30 | ||
| Billwest | | ... | 02-09-2014 @ 19:36 |
Member 541, 5144 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Reps x 10 x 10 x 10, x 12. I'm feeling exhausted just reading your log Mike. Good stuff though, I'm sure it will pay off in the medium term | ||
| Finch | | ... | 02-09-2014 @ 21:07 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Interesting training Mike, I'm exhausted just reading it! I'm gonna have to sit down now! | ||
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