mickc1965 training log

Routine B - Monday 29 September 2014 - 5:50pm
(figure in brackets represents previous best projected 1RM before current cycle)

Dips (148.5kgs) - 118.5kgs (79.8%) x 5, 5+2
Landmine Press (75kgs) - 60kgs (80%) x 5, 5+2
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 103.5kgs (80%) x 5+4+4+3
Deadlift (169.6kgs) - 147.5kgs (86.9%) x 4, 4, 3, 2, 2
Calf Raise (242kgs) - 120kgs (49.6%) x 30

Notes:

Dips - 2 minute rest between set 1 and 2 with 20 seconds between 2 and 3
Landmine Press - 2 minute rest between set 1 and 2 with 20 seconds between 2 and 3
Deficit (40mm) Barbell Hack Squat - 30 second rest between sets
Deadlift - 2 minute rest between sets
 
Last edited:
Routine C - Tuesday 30 September 2014 - 5:45pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Incline Bench (109.7kgs) - 87.5kgs (79.8%) x 5+3+2+2
Landmine Rows (120.9kgs) - 96.75kgs (80%) x 5+4+3
BTN Press (73.2kgs) - 58.5kgs (79.9%) x 5+4+3
Front Squat (104.1kgs) - 83.5kgs (80.2%) x 5+5+3+3
Calf Raise (242kgs) - 130kgs (53.7%) x 27+18

Notes:

Barbell Incline Bench - 20 to 30 seconds rest between sets
Landmine Rows - 15 to 20 seconds rest between sets
BTN Press - 20 to 30 seconds rest between sets
Front Squat - 30 seconds rest between sets
Calf Raise - 30 seconds rest between sets
 
Monthly Weigh In

01 September 2014 - 30 September 2014

Start 179.6 lbs / 7.96% / lean 165.3lbs / fat 14.3 lbs
Finish 178.6lbs / 7.31% / lean 165.54lbs / fat 13.06 lbs

Average Nett Daily Calorie intake (deducting cardio) - 3070

Summary:

Overall weight – loss of 1 lb
Lean Mass – increase of 0.24 lbs
Fat Mass – decrease of 1.24lbs
BF% - decrease of 0.65%
 
Routine A - Thursday 02 October 2014 - 5:50pm
(figure in brackets represents previous best projected 1RM before current cycle)
approx 82.5% of 1rm - rep total for each muscle group is 10 (14 for legs)

Barbell Flat Bench (123kgs) - 102.5kgs (83.3%) x 4+1+1+1+1+1+1
Bent over Rows (108.8kgs) - 90kgs (82.7%) x 5+2+2+1
Military Press (78.8kgs) - 65kgs (82.5%) x 5+2+2+1
Rear Squats (126.6kgs) - 105kgs (82.9%) x 5+3+3+2+1
Calf Raise (242kgs) - 145kgs (60%) x 21+12+7

Notes:

Flat Bench - 20 - 30 seconds rest between sets 1 to 3, 30 between 4 to 6 and 40 between 6 and 7 - seem to be struggling with bench at the moment back in June was able to get 107.5kgs for 5 reps, will have to stick at this weight for a couple of sessions at least before upping it to 105kgs.
Bent over Rows - 20 seconds rest between sets
Military Press - 20 - 30 seconds rest between sets
Rear Squats - 30 seconds rest between sets
Calf Raise - 30 seconds rest between sets
 
Last edited:
Weekly weigh in - Friday 03 October 2014

178lbs / 80.74kgs - loss of 0.4lb / 0.18kg

Average gross calorie intake 3177 (3177 nett after cardio exercise) carbs @ 32%, protein @ 47% and fats @ 21%
 
Last edited:
Routine B - Friday 03 October 2014 - 5:50pm
(figure in brackets represents previous best projected 1RM before current cycle)
approx 82.5% of 1rm - rep total for each muscle group is 10 (14 for legs)

Dips (148.5kgs) - 123.3kgs (83%) x 5+3+1+1
Landmine Press (75kgs) - 62.5kgs (83.3%) x 5+3+2
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 107.5kgs (83%) x 5+5+4
Deadlift (169.6kgs) - 147.5kgs (86.9%) x 4, 4, 3, 2, 2
Calf Raise (242kgs) - 125kgs (51.6%) x 25+5

Notes:

Dips - 20 seconds between sets
Landmine Press - 20 to 30 seconds rest between sets
Deficit (40mm) Barbell Hack Squat - 30 second rest between sets
Deadlift - 2 minute rest between sets
Calf Raise - 15 seconds between sets
 
Last edited:
Routine C - Saturday 04 October 2014 - 6:00am
(figure in brackets represents previous best projected 1RM before current cycle)
approx 82.5% of 1rm - rep total for each muscle group is 10 (14 for legs)

Barbell Incline Bench (109.7kgs) - 90kgs (82%) x 5+2+2+1
Landmine Rows (120.9kgs) - 100kgs (82.7%) x 5+3+2
BTN Press (73.2kgs) - 60kgs (81.9%) x 5+2+2+1
Front Squat (104.1kgs) - 86kgs (82.6%) x 5+4+3+2
Calf Raise (242kgs) - 135kgs (63.6%) x 25+13+7

Notes:

Barbell Incline Bench - 20 to 30 seconds rest between sets
Landmine Rows - 15 seconds rest between sets
BTN Press - 20 to 30 seconds rest between sets
Front Squat - 30 seconds rest between sets
Calf Raise - 30 seconds rest between sets
 
Last edited:
Routine A - Monday 06 October 2014 - 6:00pm
(figure in brackets represents previous best projected 1RM before current cycle)
approx 85% of 1rm - rep total for each muscle group is 9 (12 for legs). flat bench remains at 83.3% and 10 reps until get 5 reps

Barbell Flat Bench (123kgs) - 102.5kgs (83.3%) x 4+1+1+1+1+1+1
Bent over Rows (108.8kgs) - 92.5kgs (85%) x 5+2+2
Military Press (78.8kgs) - 67.5kgs (85.6%) x 5+2+1+1
Rear Squats (126.6kgs) - 107.5kgs (84.9%) x 5+3+2+2
Calf Raise (242kgs) - 145kgs (60%) x 22+12+6

Notes:

Flat Bench - 30 seconds rest between sets
Bent over Rows - 20 seconds rest between sets
Military Press - 20 - 30 seconds rest between sets
Rear Squats - 30 seconds rest between sets
Calf Raise - 30 seconds rest between sets
 
Last edited:
Routine B - Tuesday 07 October 2014 - 6:00pm
(figure in brackets represents previous best projected 1RM before current cycle)
approx 85% of 1rm - rep total for each muscle group is 9 (12 for legs)

Dips (148.5kgs) - 127kgs (85.5%) x 5+2+1+1
Landmine Press (75kgs) - 63.75kgs (85%) x 5+2+2
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 110kgs (85%) x 5+4+3
Deadlift (169.6kgs) - 147.5kgs (86.9%) x 4, 4, 4, 3
Calf Raise (242kgs) - 125kgs (51.6%) x 25+5

Notes:

Dips - 20 seconds between sets
Landmine Press - 20 to 30 seconds rest between sets
Deficit (40mm) Barbell Hack Squat - 30 second rest between sets
Deadlift - 2 minute rest between sets, will now attempt 3 sets of 5, once achieved will up weight to 150kgs.
Calf Raise - 15 seconds between sets

Abs

Hanging leg raise - 15, 10
Side Bends - 10kgs x 20, 20, 20
Hanging knee raise - 15, 10
Crunches - 20, 15, 15
 
Last edited:
Routine C - Wednesday 08 October 2014 - 5:45pm
(figure in brackets represents previous best projected 1RM before current cycle)
approx 85% of 1rm - rep total for each muscle group is 9 (12 for legs)

Barbell Incline Bench (109.7kgs) - 93.5kgs (85.2%) x 5+2+1+1
Landmine Rows (120.9kgs) - 103.5kgs (85.6%) x 5+2+2
BTN Press (73.2kgs) - 62.5kgs (85.4%) x 5+2+2
Front Squat (104.1kgs) - 88.5kgs (85%) x 5+4+3
Calf Raise (242kgs) - 135kgs (55.8%) x 25+14+6

Notes:

Barbell Incline Bench - 20 to 30 seconds rest between sets
Landmine Rows - 15 seconds rest between sets
BTN Press - 20 to 30 seconds rest between sets
Front Squat - 30 seconds rest between sets
Calf Raise - 20 seconds rest between sets
 
Last edited:
Thursday 09 October 2014

Abs

Hanging leg raise - 15, 15, 10, 10
Side Bends - 10kgs x 30, 30, 20, 20
Hanging knee raise - 15, 15, 10, 10
Crunches - 15, 15, 10, 10
 
Weekly weigh in - Friday 10 October 2014

178.6lbs / 81.01kgs - gain of 0.6lb / 0.27kg

Average gross calorie intake 3139 ( 3139 nett after cardio exercise) carbs @ 27%, protein @ 47% and fats @ 26%
 
Routine A - Friday 10 October 2014 - 5:45pm
(figure in brackets represents previous best projected 1RM before current cycle)
approx 87.5% of 1rm - rep total for each muscle group is 8 (10/11 for legs). flat bench remains at 83.3% and 10 reps until get 5 reps

Barbell Flat Bench (123kgs) - 102.5kgs (83.3%) x 4+1+1+1+1+1+1
Bent over Rows (108.8kgs) - 95kgs (87.3%) x 5+2+1
Military Press (78.8kgs) - 68.5kgs (86.9%) x 5+2+1
Rear Squats (126.6kgs) - 111kgs (87.6%) x 5+3+3
Calf Raise (242kgs) - 145kgs (60%) x 20+12+6+8
Side Bends - 10kgs x 30, 30, 20, 20

Notes:

Flat Bench - 30 seconds rest between sets
Bent over Rows - 20 seconds rest between sets
Military Press - 30 seconds rest between sets
Rear Squats - 120 seconds rest between sets
Calf Raise - 30 seconds rest between sets
 
Routine B - Saturday 11 October 2014 - 1:00pm
(figure in brackets represents previous best projected 1RM before current cycle)
approx 87.5% of 1rm - rep total for each muscle group is 8 (10/11 for legs)

Dips (148.5kgs) - 128.5kgs (86.5%) x 5+1+1+1
Landmine Press (75kgs) - 65.5kgs (87.3%) x 5+2+1
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 113.5kgs (87.7%) x 5, 4, 2
Deadlift (169.6kgs) - 147.5kgs (86.9%) x 5, 5, 5
Calf Raise (242kgs) - 125kgs (51.6%) x 30
Hanging Leg Raise - 15, 15, 10, 10

Notes:

Dips - 20 seconds between sets
Landmine Press - 20 to 30 seconds rest between sets
Deficit (40mm) Barbell Hack Squat - 30 seconds rest between sets
Deadlift - 120 seconds rest between sets
Calf Raise - 15 seconds between sets
 
Routine C - Sunday 12 October 2014 - 4:45pm
(figure in brackets represents previous best projected 1RM before current cycle)
approx 87.5% + of 1rm - rep total for each muscle group is 8 (10/11 for legs)

Barbell Incline Bench (109.7kgs) - 96kgs (87.5%) x 4+2+1+1
Landmine Rows (120.9kgs) - 106.25kgs (87.9%) x 5+2+1
BTN Press (73.2kgs) - 65kgs (88.8%) x 5+1+1+1
Front Squat (104.1kgs) - 92.5kgs (88.8%) x 5+3+3
Calf Raise (242kgs) - 135kgs (55.8%) x 26+19
Hanging Knee Raise - 20, 15, 15

Notes:

Barbell Incline Bench - 20 to 30 seconds rest between sets
Landmine Rows - 20 seconds rest between sets
BTN Press - 30 seconds rest between sets
Front Squat - 30 seconds rest between sets
Calf Raise - 20 seconds rest between sets
 
Monday 13 October 2014

Abs

Hanging leg raise - 15, 15, 10, 10
Side Bends - 10kgs x 30, 30, 20, 20
Hanging knee raise - 15, 15, 10, 10
Crunches - 10kgs x 15, 15, 10, 10
 
My strength levels for flat bench have dropped recently (last 2 cycles, currently stalled at 102.5kgs (approx 83.3% of projected 1rm) for 4 reps, was at 107.5kgs for 5 back in June) so I am plugging away at this weight until 5 reps are achieved, all other exercises (including dips and incline bench) have increased this cycle, should I lower my projected 1rm next cycle or leave it alone and see what happens.

For clarification my current incremental set up is entirely based on a % of my best projected 1rm (regardless of when this was achieved in the 15s, 10s or 5s) so for the 15s I work at 52.5%, 57.5%, 62.5% and 67.5%, 10s are 70%, 72.5%, 75%, 77.5% and 5s at 80%, 82.5%, 85% and 87.5% then will increase in smaller increments.
 
Last edited:
Routine A - Tuesday 14 October 2014 - 5:45pm
(figure in brackets represents previous best projected 1RM before current cycle)
approx 88% or above of 1rm - rep total for each muscle group is 6 to 8 reps (2 sets) and 9 to 12 reps (3 sets) for legs, flat bench remains at 83.3% until 5 reps are reached

Barbell Flat Bench (123kgs) - 102.5kgs (83.3%) x 4, 2
Bent over Rows (108.8kgs) - 97.5kgs (89.6%) x 5, 3
Military Press (78.8kgs) - 70kgs (88.8%) x 5, 2
Rear Squats (126.6kgs) - 115kgs (90.8%) x 5, 3, 2
Calf Raise (242kgs) - 150kgs (62%) x 20+12+8
Side Bends - 15kgs x 20, 20, 20, 20, 20

Notes:

Flat Bench - 120 seconds rest between sets
Bent over Rows - 120 seconds rest between sets - volume PR
Military Press - 120 seconds rest between sets - volume PR
Rear Squats - 120 seconds rest between sets - volume PR
Calf Raise - 30 seconds rest between sets - volume PR
 
The issue w/your bench strength is definitely related to rest periods IMO. 120s is not enough once you're in 85% territory (I know, I know - 83.3%, but that's close enough to 85%.

It's also worth remembering that HST is not an ideal strength training regime, though it may well be ideal for some. Muscle gains inevitably lead to strength gains, and vice versa, but with your workload and adjusting focuses, sometimes certain specific exercises will stall out. Form/technique is always under the microscope of course.
 
@Jester,

I understand your comment regarding rest between sets but it is not that element I was overly concerned with as at this stage only aiming for 6 to 8 reps per upper body muscle group, it just seems a bit odd that the only exercise that has stalled is flat bench and this is the first exercise after the day's rest so theoretically this should be an exercise that I should be excelling at. Whether it is related to when I broke my scaphoid back in July I don't know but incline is going up and so are dips (slightly) as is Military and BTN Press. Could be the 3 day on 1 day off routine but again I would have thought this would affect the latter workouts.

Would you recommend that I just stick with it even if I do not increase the load after 82.5% or 85% of 1rm as if I lower my projected 1rm based on current 5rm it would mean the last session of 15s and 10s would be a fair way below max for that rep range.

My estimated 1rm based on current 15rm and 10rm is around 123kgs, with 5rm it is currently around 112kgs, so nearly 10% lower. I know it's estimated but it is a guide of how it has slipped from an estimated 120kgs based on 5rm in June
 
You must log in or register to reply here.
Back
Top