mickc1965 training log

Tuesday 01 December 2015 - session 2 @ 12:30pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set of ~95% of 1rm (145kgs) followed by one dropback set between 3 & 5 reps @ 80-85% of 1rm (increasing next session once 5 reps achieved)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 152.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 125kgs x 1, 135kgs x 1, 145kgs x 1
Dropback set – 125kgs x 3

TRAINING PROTOCOL - 3 sets of 10 with 60 seconds between sets

Good Mornings - 60kgs x 10, 10, 10
 
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Wednesday 02 December 2015 - session 1 @ 5:40am

Body weight (in gym wear) - 82kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 6 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 100.21% of previous 5rm - 117.75kgs (BW plus belt plus 35kgs) x 5 - PB just!!

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) @ 100% of previous 5rm - 72.5kgs x 5

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) @ 100% of previous 5rm - 115kgs x 5

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 100% of previous 5rm - 133.75kgs (BW plus belt plus 51kgs) x 5
 
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Wednesday 02 December 2015 - session 2 @ 5:45pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set at ~95% of 1rm (145kgs) with no dropback set

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 152.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 125kgs x 1, 135kgs x 1, 145kgs x 1

TRAINING PROTOCOL - starting at 5 doubles @ 165kgs increasing one rep per set every workout (165 x 3, 2, 2, 2, 2 then 165 x 3, 3, 2, 2, 2 etc) until 5 trebles then increase load on bar and repeat

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 1 treble followed by 4 doubles @ 79.51% of 1rm

165kgs x 3, 2, 2, 2, 2
 
Thursday 03 December 2015 - session 1 @ 5.50am

Body weight (in gym wear) - 82.25kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 6 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 101.06% of previous 5rm - 118.75kgs (BW plus belt plus 35.75kgs) x 5 - PB

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) @ 100.69% of previous 5rm - 73kgs x 5 - PB

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) @ 101.08% of previous 5rm - 116.25kgs x 5 - PB

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 100.93% of previous 5rm - 135kgs (BW plus belt plus 52kgs) x 5 - PB
 
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Thursday 03 December 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set of ~95% of 1rm (142.5kgs) followed by one dropback set between 3 & 5 reps @ 80-85% of 1rm (increasing next session once 5 reps achieved)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 152.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 125kgs x 1, 135kgs x 1, 145kgs x 1
Dropback set – 125kgs x 3

TRAINING PROTOCOL - 3 sets of 10 with 60 seconds between sets

Good Mornings - 60kgs x 10, 10, 10
 
Friday 04 December 2015 - session 1 @ 7:30am

Body weight (in gym wear) - 82.25kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 6 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 102.13% of previous 5rm - 120kgs (BW plus belt plus 37kgs) x 5 - PB

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) @ 101.37% of previous 5rm - 73.5kgs x 5 - PB

Wide grip pull-ups @ - 82.25kgs (BW) x 15

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 101.87% of previous 5rm - 136.25kgs (BW plus belt plus 53.25kgs) x 5 - PB

Note - have decided to drop Pendlay Rows for the time being as my lower back is now starting to suffer doing these 7 days a week and deadlifting 3 times a week, will replace with wide grip pull-ups. I may also drop dips in favour of flat bench but have not decided yet
 
Weekly weigh in - Friday 04 December 2015

179.3lbs / 81.33kgs - up 0.5lb / 0.23kg

Average nett daily calorie intake - 3219 = last weeks body weight x 18
Average gross (before cardio) daily calorie intake - 3219 = last weeks body weight x 18

average daily macros (c/p/f are from food only)

carbs @ 42.6% (342g)
protein @ 36.4% (260g)
fats @ 18.4% (66g)
alcohol @ 6.6%
 
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Friday 04 December 2015 - session 2 @ 6:30pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to ~90% of 1rm on 4th set (137.5kgs) with no dropback set

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 152.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 122.5kgs x 1, 130kgs x 1, 137.5kgs x 1


TRAINING PROTOCOL - starting at 5 doubles @ 165kgs increasing one rep per set every workout (165 x 3, 2, 2, 2, 2 then 165 x 3, 3, 2, 2, 2 etc) until 5 trebles then increase load on bar and repeat

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 trebles followed by 3 doubles @ 79.51% of 1rm

165kgs x 3, 3, 2, 2, 2
 
Saturday 05 December 2015 - session 1 @ 7:10am

Body weight (in gym wear) - 82.25kgs

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set of ~95% of 1rm (145kgs)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 152.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 125kgs x 1, 135kgs x 1, 145kgs x 1

RECOVERY SESSION

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 82.25kgs (BW) x 12

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 45kgs x 12
 
Saturday 05 December 2015 - session 2 @ 10:30am

RECOVERY SESSION

Flat Bench - 60kgs x 12

Wide grip pull ups - 82.25kgs (BW) x 12

TRAINING PROTOCOL - 3 sets of 10 with 60 seconds between sets

Good Mornings - 60kgs x 10, 10, 10

Off to celebrate my twins 18th birthday, could get messy!!!!
 
Wednesday 09 December 2015 - session 1 @ 6.22am

Body weight (in gym wear) - 83kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 7 - TESTING 5 REP MAXES) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 103.19% of previous 5rm - 121.25kgs (BW plus belt plus 37.5kgs) x 5 - PB

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) @ 102.06% of previous 5rm - 74kgs x 4

Wide grip pull ups - 98.75kgs (BW plus belt plus 15kgs) x 5

Flat Bench - 95kgs x 3

Note - I remember now why I stopped doing pull ups (pain in right forearm) and bench press (pain in left elbow), first session with any significant weight and both issues have reappeared so will drop both of these and my core upper body exercises from now on will be Neutral Grip Chins / Overhead Press and Dips (may not do 5s on this exercise though and either repeat the 10s or do 8s instead)
 
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Given your age, I would tend to think it is a function of training frequency; connective tissue takes longer to heal up the older we get.
 
Thursday 10 December 2015 - session 1 @ 6.10am

Body weight (in gym wear) - 82.25kgs

RECOVERY SESSION

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 82.25kgs (BW) x 12

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 82.25kgs (BW) x 12

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 45kgs x 12
 
Thursday 10 December 2015 - session 2 @ 1:45pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to ~90% of 1rm on 4th set (137.5kgs) with no dropback set

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 152.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 122.5kgs x 1, 130kgs x 1, 137.5kgs x 1
 
Weekly weigh in - Friday 11 December 2015

180.9lbs / 82.05kgs - up 1.6lb / 0.72kg

Average nett daily calorie intake - 3315 = last weeks body weight x 18.49
Average gross (before cardio) daily calorie intake - 3315 = last weeks body weight x 18.49

average daily macros (c/p/f are from food only)

carbs @ 42.2% (350g)
protein @ 25.3% (209g)
fats @ 22.4% (82g)
alcohol @ 10.1%

Larger than normal weight increase this week entirely due to lack of training (multiple hospital / oncologist appointments with the missus) and poor diet, may have to reduce caloric intake once reach 182 lbs to keep weight in check through her upcoming treatment, that is of course if they eventually get to a confirmed diagnosis.
 
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Friday 11 December 2015

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to ~90% of 1rm on 4th set (137.5kgs) with no dropback set

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 152.5kgs x 1)

Warm ups - Air squats x 5, 40gs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 122.5kgs x 1, 130kgs x 1, 137.5kgs x 1

Body weight (in gym wear) - 83.5kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 7 - TESTING 10 REP MAXES) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) @ 103.70% of previous 10rm - 70kgs x 9

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 102.30% of previous 10rm - 111.25kgs (BW plus belt plus 27kgs) x 9

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 102.94% of previous 10rm - 131.25kgs (BW plus belt plus 47kgs) x 10

TRAINING PROTOCOL - total rep count for worksets will be between 8 and 10 reps starting at 5 doubles @ 165kgs increasing one rep per set every workout (165 x 3, 2, 2, 2 then 165 x 3, 3, 2, 2 then 165 x 3, 3, 3) and sticking with 3 trebles for the remainder of each 2 week cycle then increase load on bar and repeat

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) - 3 trebles @ 79.51% of 1rm

165kgs x 3, 3, 3
 
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Saturday 12 December 2015

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set of ~95% of 1rm (145kgs) followed by one dropback set between 3 & 5 reps @ 80-85% of 1rm (increasing next session once 5 reps achieved)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 152.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 125kgs x 1, 135kgs x 1, 145kgs x 1
Dropback set – 125kgs x 3

TRAINING PROTOCOL - 3 sets of 10 with 60 seconds between sets

Good Mornings - 60kgs x 10, 10, 10

RECOVERY SESSION

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 45kgs x 12

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 83.5kgs (BW) x 12

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 83.5kgs (BW) x 12
 
Sunday 13 December 2015 - session 1 @ 9:10am

Body weight (in gym wear) - 82.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 7 - TESTING 15 REP MAXES) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) 102.86% of previous 15rm - 63kgs x 15 - PB

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 103.85% of previous 15rm - 101.25kgs (BW plus belt plus 17.75kgs) x 14

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 103.33% of previous 15rm - 116.25kgs (BW plus belt plus 32.75kgs) x 15 - PB
 
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