mickc1965 training log
- Thread starter mickc1965
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mickc1965
Well-Known Member
Tuesday 31 May 2016
6:00am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 80kgs
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set @ 101.06% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)
Work set - 118.75kgs (BW plus belt plus 38kgs) 5
Metabolic Set - 106.25kgs (BW plus belt plus 25.5kgs) x 11+4
Accessory Work (total of 30 reps with 60 seconds between sets)
Wide Grip Pullups - 90kgs (BW plus belt plus 9.25kgs) x 12, 10, 8
Neutral Grip Chins - 90kgs (BW plus belt plus 9.25kgs) x 12, 8, 7, 3
EZ Barbell Curls - 25kgs x 12, 8, 6, 4
6:30am - 2 mile walk
6:00am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 80kgs
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set @ 101.06% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)
Work set - 118.75kgs (BW plus belt plus 38kgs) 5
Metabolic Set - 106.25kgs (BW plus belt plus 25.5kgs) x 11+4
Accessory Work (total of 30 reps with 60 seconds between sets)
Wide Grip Pullups - 90kgs (BW plus belt plus 9.25kgs) x 12, 10, 8
Neutral Grip Chins - 90kgs (BW plus belt plus 9.25kgs) x 12, 8, 7, 3
EZ Barbell Curls - 25kgs x 12, 8, 6, 4
6:30am - 2 mile walk
Last edited:
mickc1965
Well-Known Member
Tuesday 31 May 2016
TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 60% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 97.5kgs x 5, 5, 5, 5, 5, 5
Accessory Work (total of 30 reps with 60 seconds between sets)
Front Squats - 67.5kgs x 5, 5, 5, 5, 5, 5
Barbell Hack Squat - 67.5kgs x 5, 5, 5, 5, 5, 5
TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 60% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 97.5kgs x 5, 5, 5, 5, 5, 5
Accessory Work (total of 30 reps with 60 seconds between sets)
Front Squats - 67.5kgs x 5, 5, 5, 5, 5, 5
Barbell Hack Squat - 67.5kgs x 5, 5, 5, 5, 5, 5
mickc1965
Well-Known Member
Wednesday 01 June 2016
5:50am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 80.5kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 100.99% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)
Work set - 76.25kgs x fail
Metabolic Set - 65kgs x 10, 9
Major fail on this @ 76.25kgs so decided just to do 2 sets at current 10 rep max which felt quite good considering the failure.
Accessory Work (60 seconds between sets)
Side lateral raises - 7kgs x 15, 15, 15
Rear lateral raises - 7kgs x 15, 15, 15
Shrugs - 170kgs x 15, 15
6:20am - 2 mile walk
5:50am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 80.5kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 100.99% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)
Work set - 76.25kgs x fail
Metabolic Set - 65kgs x 10, 9
Major fail on this @ 76.25kgs so decided just to do 2 sets at current 10 rep max which felt quite good considering the failure.
Accessory Work (60 seconds between sets)
Side lateral raises - 7kgs x 15, 15, 15
Rear lateral raises - 7kgs x 15, 15, 15
Shrugs - 170kgs x 15, 15
6:20am - 2 mile walk
mickc1965
Well-Known Member
Wednesday 01 June 2016
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 73.75% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 8, 100kgs x 5, 130kgs x 2
Work sets - 147.5kgs x 12, 9, 9
Accessory Work (total of 30 reps with 60 seconds between sets)
SLDL - 62.5kgs x 10, 10, 10
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 73.75% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 8, 100kgs x 5, 130kgs x 2
Work sets - 147.5kgs x 12, 9, 9
Accessory Work (total of 30 reps with 60 seconds between sets)
SLDL - 62.5kgs x 10, 10, 10
mickc1965
Well-Known Member
Thursday 02 June 2016
5.55am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 80kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set @ 101.75% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)
Work Set - 145kgs (BW plus belt plus 64.25kgs) x 5
Metabolic Set - 125kgs (BW plus belt plus 44.25kgs) x 11+4
Accessory Work (total of 30 reps with 60 seconds between sets)
Flat Bench - 72.5kgs x 12, 10, 5, 3
Press Ups x 10, 10, 10
Skullcrushers - 30kgs x 12, 10, 8
6:25am - 2 mile walk
5.55am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 80kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set @ 101.75% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)
Work Set - 145kgs (BW plus belt plus 64.25kgs) x 5
Metabolic Set - 125kgs (BW plus belt plus 44.25kgs) x 11+4
Accessory Work (total of 30 reps with 60 seconds between sets)
Flat Bench - 72.5kgs x 12, 10, 5, 3
Press Ups x 10, 10, 10
Skullcrushers - 30kgs x 12, 10, 8
6:25am - 2 mile walk
mickc1965
Well-Known Member
Friday 03 June 2016
HRV Note - 2nd day in a row Elite HRV has suggested possible over reaching and 3rd day in a row I have been @ amber but will keep on pushing today and see what tomorrows' result is, as it's quite likely Sunday will be a rest day as out with friends on Saturday which always leads to excessive drinking and also out for lunch on Sunday which again will be more drinking!!!!!
5:45am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 80.25kgs
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set @ 102.13% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)
Work set - 120kgs (BW plus belt plus 39kgs) x 6
Metabolic Set - 106.25kgs (BW plus belt plus 25.25kgs) x 11+4
Accessory Work (total of 30 reps with 60 seconds between sets)
Wide Grip Pullups - 91.25kgs (BW plus belt plus 10.25kgs) x 12, 10, 8
Neutral Grip Chins - 90kgs (BW plus belt plus 9kgs) x 12, 10, 8
EZ Barbell Curls - 22.5kgs x 12, 10, 8
6:15am - 2 mile walk
HRV Note - 2nd day in a row Elite HRV has suggested possible over reaching and 3rd day in a row I have been @ amber but will keep on pushing today and see what tomorrows' result is, as it's quite likely Sunday will be a rest day as out with friends on Saturday which always leads to excessive drinking and also out for lunch on Sunday which again will be more drinking!!!!!
5:45am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 80.25kgs
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set @ 102.13% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)
Work set - 120kgs (BW plus belt plus 39kgs) x 6
Metabolic Set - 106.25kgs (BW plus belt plus 25.25kgs) x 11+4
Accessory Work (total of 30 reps with 60 seconds between sets)
Wide Grip Pullups - 91.25kgs (BW plus belt plus 10.25kgs) x 12, 10, 8
Neutral Grip Chins - 90kgs (BW plus belt plus 9kgs) x 12, 10, 8
EZ Barbell Curls - 22.5kgs x 12, 10, 8
6:15am - 2 mile walk
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mickc1965
Well-Known Member
Weekly weigh in - Friday 03 June 2016
174.9lbs / 79.33kgs - down 1.1lbs / 0.50kgs
Average nett (after cardio) daily calorie intake - 2375 = last weeks body weight x 13.49
Average gross (before cardio) daily calorie intake - 2693 = last weeks body weight x 15.30
average daily macros (c/p/f are from food only)
carbs @ 29.2% (196g)
protein @ 33.9% (228g)
fats @ 21.2% (64g)
alcohol @ 15.6%
174.9lbs / 79.33kgs - down 1.1lbs / 0.50kgs
Average nett (after cardio) daily calorie intake - 2375 = last weeks body weight x 13.49
Average gross (before cardio) daily calorie intake - 2693 = last weeks body weight x 15.30
average daily macros (c/p/f are from food only)
carbs @ 29.2% (196g)
protein @ 33.9% (228g)
fats @ 21.2% (64g)
alcohol @ 15.6%
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mickc1965
Well-Known Member
Friday 03 June 2016
1.30pm - 2 mile walk
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 61.53% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 100kgs x 13, 10, 7
Front Squats - 30 reps (target is to achieve this in 3 sets before increasing load)
70kgs x 12, 10, 8
Barbell Hack Squat - 30 reps (target is to achieve this in 3 sets before increasing load)
70kgs x 12, 10, 8
6:45pm - 2 mile walk
1.30pm - 2 mile walk
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 61.53% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 100kgs x 13, 10, 7
Front Squats - 30 reps (target is to achieve this in 3 sets before increasing load)
70kgs x 12, 10, 8
Barbell Hack Squat - 30 reps (target is to achieve this in 3 sets before increasing load)
70kgs x 12, 10, 8
6:45pm - 2 mile walk
Last edited:
mickc1965
Well-Known Member
Saturday 04 June 2016
7:10am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 79.75kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) Retest this cycles 15rm (currently 61.25kgs) followed by 15 reps (clustered)
Work set - 62.5kgs x 15, 10+3+2
Accessory Work (total of 30 reps with 60 seconds between sets)
Side lateral raises - 8kgs x 15, 15, 15
Rear lateral raises - 8kgs x 15, 15, 15
Shrugs - 170kgs x 15, 15
7:45am - 4 mile walk
7:10am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 79.75kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) Retest this cycles 15rm (currently 61.25kgs) followed by 15 reps (clustered)
Work set - 62.5kgs x 15, 10+3+2
Accessory Work (total of 30 reps with 60 seconds between sets)
Side lateral raises - 8kgs x 15, 15, 15
Rear lateral raises - 8kgs x 15, 15, 15
Shrugs - 170kgs x 15, 15
7:45am - 4 mile walk
Last edited:
mickc1965
Well-Known Member
Saturday 04 June 2016
1:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 73.75% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 8, 100kgs x 5, 130kgs x 2
Work sets - 147.5kgs x 5, 5, 5, 5, 5, 5
SLDL - (total of 30 reps with 60 seconds between sets)
62.5kgs x 10, 10, 10
1:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 73.75% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 8, 100kgs x 5, 130kgs x 2
Work sets - 147.5kgs x 5, 5, 5, 5, 5, 5
SLDL - (total of 30 reps with 60 seconds between sets)
62.5kgs x 10, 10, 10
