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mikeypIcon...02-08-2014 @ 11:58 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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.
mikeypIcon...05-08-2014 @ 19:51 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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 Happy
mikeypIcon...12-08-2014 @ 19:41 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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 Unhappy 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 !!
mikeypIcon...15-08-2014 @ 19:31 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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.
BillwestIcon...15-08-2014 @ 20:04 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 15.08.2014 @ 20:04 PM by Billwest
Ugh!!! Deadlift cardio, are you mad?Grin
mikeypIcon...19-08-2014 @ 19:11 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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.
mikeypIcon...19-08-2014 @ 19:15 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Ugh!!! Deadlift cardio, are you mad?Grin


LOL.....breaking in gently, squats on Friday but will probably only go to 110 or so on the first sseesion.
mikeypIcon...22-08-2014 @ 19:34 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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 Happy
mikeypIcon...26-08-2014 @ 20:05 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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.
mikeypIcon...29-08-2014 @ 19:45 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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
BillwestIcon...30-08-2014 @ 22:00 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Crazy volume Mike, is the volume stage nearly over? You should certainly be fitter by the end of all this.Grin
mikeypIcon...30-08-2014 @ 22:14 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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.
mikeypIcon...02-09-2014 @ 19:16 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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
BillwestIcon...02-09-2014 @ 19:36 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 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 termGrin
FinchIcon...02-09-2014 @ 21:07 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
Interesting training Mike, I'm exhausted just reading it!
I'm gonna have to sit down now!

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