mickc1965 training log

Routine C - Thursday 07 August 2014 - Session 1 - 6:15am
(figure in brackets represents approx % of current projected 1RM)

Incline Bench 65kgs (60%) x 15, 11, 4
Barbell Hack Squat 70kgs (58%) x 15, 12, 3
Standing Calf Raise 105kgs (52.5%) x 25, 15, 10
 
Routine C - Thursday 07 August 2014 - Session 2 - 5:45pm
(figure in brackets represents approx % of current projected 1RM)

Landmine Rows 67.5kgs (60%) x 15, 15
Landmine Press 45kgs (60%) x 15, 15
Deadlift 135kgs (80%) x 5
 
Weekly weigh in - Friday 08 August 2014

178.8lbs / 81.1kgs - gain of 1.2lb / 0.5kgs

Average gross calorie intake 2473 (nett after exercise 2337) carbs @ 30%, protein @ 46% and fats @ 24%

JP3 9.09% (change -0.48%) - lbm 162.55lbs / (up 1.95bs) / fat 16.25lbs (down 0.75lbs)
 
Routine A - Saturday 09 August 2014 - Session 1 - 6:30am
(figure in brackets represents approx % of current projected 1RM)


Flat Bench 82.5kgs (67.5%) x 9, 7, 5, 4, 3, 2
Front Squat 67.5kgs (67.5%) x 12, 9, 6, 3
Standing Calf Raise 110kgs (55%) x 20, 15, 10, 5

Notes:

Today was supposed to be final session of 15s but clearly strength is way down on bench following a month of arm in plaster, front squat final 1RM is yet to be determined.
 
Routine A - Saturday 09 August 2014 - Session 2 - 6:00pm
(figure in brackets represents approx % of current projected 1RM)

BOR 72.5kgs (67.5%) x 15, 9, 6
BTN Press 50kgs (67.5%) x 12, 8, 6, 4
Deadlift 160kgs (94%) x 1, 1, 1, 1, 1
 
Decided as of today to reduce total reps from 30 per muscle group down to 20 for remainder of 15s and for the 10s.
 
Routine B - Sunday 10 August 2014 - Session 1 - 9:00am
(figure in brackets represents approx % of current projected 1RM)

Dips 96.9kgs (67.5% - BW plus 15kgs) x 14, 6
Rear Squat 85kgs (67.5%) x 10, 6, 4
Standing Calf Raise 110kgs (55%) x 22, 16, 12
 
Routine B - Sunday 10 August 2014 - Session 2 - 5:00pm
(figure in brackets represents approx % of current projected 1RM)

Military Press 52.5kgs (67.5%) x 12, 8
Supinated Chins 86.9kgs (67.5% - BW plus 5kgs) x 13, 7
Deadlift 150kgs (88%) x 3, 3
 
Routine C - Monday 11 August 2014 - Session 1 - 6:20am
(figure in brackets represents approx % of current projected 1RM)

Incline Bench 75kgs (67.5%) x 12, 8
Barbell Hack Squat 80kgs (67.5%) x 15, 5
Standing Calf Raise 115kgs (57.5%) x 22, 17, 11
 
Routine C - Monday 11 August 2014 - Session 2 - 6:15pm
(figure in brackets represents approx % of current projected 1RM)

Landmine Rows 76.25kgs (67.5%) x 15, 5
Landmine Press 50kgs (67.5%) x 15, 5
Deadlift 140kgs (82.5%) x 3, 1, fail

Deadlift - tried without straps, then got a nose bleed so did not go for last rep again
 
Due to potential holiday towards the end of August I am having to accelerate progression so changing routine to suit as follows, will now do the following % of 1rm - 70, 75, 80, 85 with 20 total reps for 10s (70% and 75%) in myo rep fashion and 12-15 reps for 5s again in myo rep style unless otherwise stated.

Routine A -
AM - Flat Bench, Rear Squat, Dips, Standing Calf Raise (3/4 sets for a total of 50 reps at weight to suit 20-25 reps for 1st set)
PM - Landmine Rows, Military Press, Chins, Deadlift (3 x sets of 3/4 reps @85-90% of 1rm)

Routine B -
AM - Incline Bench, Front Squat, Barbell Hack Squat, Standing Calf Raise (3/4 sets for a total of 50 reps at weight to suit 20-25 reps for 1st set)
PM - BTN Press, Bent over Rows, Landmine Press, Deadlift (2 x sets of 5 @ 75-85% of 1rm)

Deadlift Day (90-95% of 1rm) - doubles and singles to 10 reps total
 
Routine A2 - Wednesday 13 August 2014 - Session 1 - 6:30am
(figure in brackets represents approx % of current projected 1RM)

Flat Bench 86kgs (70%) x 9+3+2+2+2+1+1 (myo)
Rear Squat 88.5kgs (70%) x 10, 6, 4
Standing Calf Raise 115kgs (57.5%) x 23, 16, 11
Dips 99.1kgs (70% BW plus 17.5kgs) x 10+3+3+2+2 (myo)
 
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Routine A2 - Wednesday 13 August 2014 - Session 2 - 5:45pm
(figure in brackets represents approx % of current projected 1RM)

Landmine Rows 80kgs (70%) x 10+5+3+2 (myo)
Military Press 55kgs (70%) x 10+3+3+2+2 (myo)
Supinated Chins 91.6kgs (70% - BW plus 10kgs) x 10+3+3+2+2 (myo)
Deadlift 145kgs (85%) x complete fail

Will have to look at Deadlift and how often I do it as could not even get this off the floor but I have deadlifted for 10 out of the previous 11 days.
 
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Routine B2 - Thursday 14 August 2014 - Session 1 - 6:00am
(figure in brackets represents approx % of current projected 1RM)

Incline Bench 77.5kgs (70%) x 10+2+2+2+2+2 (myo)
Front Squat 70kgs (70%) x 10, 7, 3
Standing Calf Raise 115kgs (57.5%) x 25, 15, 10
Barbell Hack Squat 85kgs (70%) x 10, 10
 
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Routine B2 - Thursday 14 August 2014 - Session 2 - 5:45pm
(figure in brackets represents approx % of current projected 1RM)

BTN Press 52.5kgs (70%) x 10+3+2+2+2+1 (myo)
BOR 75kgs (70%) x 10+3+3+2+2 (myo)
Landmine Press 52.kgs (70%) x 10+2+2+2+2+2 (myo)
 
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Weekly weigh in - Friday 15 August 2014

179.2lbs /81.3 kgs - gain of 0.4lb / 0.2kgs

Average gross calorie intake 2766 (nett after exercise 2638) carbs @ 31%, protein @ 43% and fats @ 26%

JP3 8.61% (change -0.48%) - lbm 163.78lbs (up 1.23 lbs) / fat 15.42lbs (down 0.83lbs)
 
You are deadlifting far too often, especially for those loads.

Deads absolutely do not fit an HST-style progression, or even HST as a concept.
 
Alex, decided to Deadlift every 3rd day only and will do 10 reps of singles and doubles (90-95% of 1rm) then 1 set at around 80% of 1rm then possibly 1 set at around 70% of 1rm and see how that goes
 
Friday 15 August 2014 - 6:20am
(figure in brackets represents approx % of current projected 1RM)

Deadlift 150kgs (88%) x 2, 2, 2, 2, 2
Deadlift 135kgs (80%) x 5
Deadlift 120kgs (70%) x 7
 
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