mickc1965 training log

Thursday 15 October 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set with daily minimum set at ~90%, will do dropback sets if 5th set feels good

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 117.5kgs x 1, 125kgs (daily min) x 1, 132.5kgs x 1, 140kgs x 1
Drop sets – 120kgs x3

TRAINING PROTOCOL – target is 3 sets of 25 reps then increase the load

Shrugs - 170kgs x 25, 25, 21
 
Friday 16 October 2015 – session 1 @ 6:00am

TRAINING PROTOCOL - HST (CYCLE 11 WEEK 8) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 10 rep block - total of 8-10 reps @ 103.77% of previous 10rm

68.75kgs x 9

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 10 rep block - total of 8-10 reps @ 103.57% of previous 10rm

108.75kgs (bw plus 28kgs) x 10 - PB for 10 reps

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 10 rep block - total of 8-10 reps @ 104.08% of previous 10rm

127.5kgs (bw plus 46.75kgs) x 10 - PB for 10 reps

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 10 rep block - total of 8-10 reps @ 110.81% of previous 10rm

102.5kgs x 10 - PB for 10 reps
 
Weekly Weigh In - Friday 16 October 2015

177.2lbs / 80.38kgs - up 0.9lb / 0.41kg

Average nett daily calorie intake - 3175 = last weeks body weight x 18.01
Average gross (before cardio) daily calorie intake - 3175 = last weeks body weight x 18.01

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

carbs @ 37.6% (299g)
protein @ 40.7% (323g)
fats @ 21.7% (76g)
alcohol @ 0%
 
Friday 16 October 2015 – session 2 @ 6:10pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set with daily minimum set at ~90%, will do dropback sets if 5th set feels good

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 117.5kgs x 1, 125kgs (daily min) x 1, 132.5kgs x 1, 140kgs x 1
Drop sets – none

TRAINING PROTOCOL - starting at 5 doubles increasing one rep per set every workout (150 x 3, 2, 2, 2, 2 then 150 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) 3 trebles then 2 doubles @ 72.29% of 1rm

150kgs x 3, 3, 3, 2, 2

TRAINING PROTOCOL - 3 sets of 10 with 60 seconds between sets, increasing load when gets too easy

SLDL - 60kgs x 10, 10, 10
 
Saturday 17 October 2015 - session 1 @ 6:00am

TRAINING PROTOCOL - HST (CYCLE 11 WEEK 8) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 15 rep block - total of 12-15reps @ 106.52% of previous 15rm

61.25kgs x 15 - PB for 15 reps

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 15 rep block - total of 12-15 reps @ 105.40% of previous 15rm

97.5kgs (bw plus 16.75kgs) x 15 - PB for 15 reps

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 15 rep block - total of 12-15 reps @ 104.65% of previous 15rm

112.5kgs (bw plus 31.75kgs) x 15 - PB for 15 reps

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 15 rep block - total of 12-15 reps @ 112.129% of previous 15rm

92.5kgs x 15 - PB for 15 reps
 
Saturday 17 October 2015 - session 2 @ 5:30pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set with daily minimum set at ~90%, will do dropback sets if 5th set feels good

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 117.5kgs x 1, 125kgs (daily min) x 1, 132.5kgs x 1, 140kgs x 1
Drop sets – 120kgs x 3

TRAINING PROTOCOL – target is 3 sets of 25 reps then increase the load

Calf Raise (bar in hand) - 140kgs x 25, 25, 23
 
Sunday 18 October 2015 – session 1 @ 8:30am

DELOAD WEEK - 15 reps in 2 sets @ ~50% of projected 1rm (chins ~56%)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) - 42.5kgs x 8, 7

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) - 80.75kgs (bw) x 8, 7

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) - 80.75kgs (bw) x 8, 7

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) - 70kgs x 8, 7
 
Sunday 18 October 2015 – session 2 @ 6:00pm

DELOAD WEEK - squats will work up to daily minimum and do 3 singles at that weight, calf raise or shrugs will only do 3 sets of 12 reps and deadlifts will continue on normally

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 117.5kgs x 1, 125kgs (daily min) x 1, 1, 1

Shrugs - 170kgs x 12, 12, 12
 
Monday 19 October 2015 – session 1 @ 6:10am

DELOAD WEEK - 15 reps in 2 sets @ ~50% of projected 1rm (chins ~56%)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) - 42.5kgs x 8, 7

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) - 80.75kgs (bw) x 8, 7

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) - 80.75kgs (bw) x 8, 7

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) - 70kgs x 8, 7
 
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Cycle 11 Results

OH Press - 15 reps 57.5 - 61.25kgs (+6.52%) / 10 reps 66.25 - 67.5kgs (+1.89%) / 5 reps 71.25 - 72.5kgs (+1.75%)
Chins - 15 reps 92.5 - 97.5kgs (+5.41%) / 10 reps 105 - 108.75kgs (+3.57%) / 5 reps 115 - 117.5kgs (+2.17%)
Dips - 15 reps 107.5 - 112.5kgs (+4.65%) / 10 reps 122.5 - 127.5kgs (+4.08%) / 5 reps 132.5 - 133.75kgs (+0.94%)
Pendlay - 15 reps 82.5 - 92.5kgs (+12.12%) / 10 reps 92.5 - 102.5kgs (+10.81%) / 5 reps 105 - 115kgs (+9.52%)
 
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Monday 19 October 2015 – session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set with daily minimum set at ~90%, will do dropback sets if 5th set feels good

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 117.5kgs x 1, 125kgs (daily min) x 1, 132.5kgs x 1, 140kgs x 1
Drop sets – none

TRAINING PROTOCOL - starting at 5 doubles increasing one rep per set every workout (150 x 3, 2, 2, 2, 2 then 150 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) 4 trebles then 1 double @ 72.29% of 1rm

150kgs x 3, 3, 3, 3, 2

TRAINING PROTOCOL - 3 sets of 10 with 60 seconds between sets, increasing load when gets too easy

SLDL - 60kgs x 10, 10, 10
 
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Tuesday 20 October 2015 – session 1 @ 6:10am

DELOAD WEEK - 15 reps in 2 sets @ ~50% of projected 1rm (chins ~56%)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) - 42.5kgs x 8, 7

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) - 80.75kgs (bw) x 8, 7

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) - 80.75kgs (bw) x 8, 7

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) - 70kgs x 8, 7
 
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Jester said:
Careful on that SLDL volume. Hamstrings are pretty bloody fragile sometimes.
Click to expand...
@Jester, do you feel that 3 sets of 10 reps of SLDL is high volume based on only two sessions per week or are you referring more to this exercise following deadlifts (twice per week) and in conjunction with squatting daily?
 
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Tuesday 20 October 2015 – session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set with daily minimum set at ~90%, will do dropback sets if 5th set feels good

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 2
Work sets - 110kgs x 1, 117.5kgs x 1, 125kgs (daily min) x 1, 132.5kgs x 1, 140kgs x 1, 147.5kgs (this was a real grinder of a rep never looked like failing but very slow coming up)
Drop sets – none

DELOAD WEEK - 3 sets of 12 reps (50% of normal reps)

Calf Raise (bar in hand) - 140kgs x 12, 12, 12
 
mickc1965 said:
@Jester, do you feel that 3 sets of 10 reps of SLDL is high volume based on only two sessions per week or are you referring more to this exercise following deadlifts (twice per week) and in conjunction with squatting daily?
Click to expand...

Hamstrings are notorious for DOMS when used in high stretch movements; SLDL, RDL, some Good Morning variants.

I would just be mindful that SLDL is essentially an accessory, and to only push one of load or volume. Especially with daily squatting and normal deadlift programming thrown in as well.
 
Wednesday 21 October 2015 – session 1 @ 6:10am

DELOAD WEEK - 15 reps in 2 sets @ ~50% of projected 1rm (chins ~56%)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) - 42.5kgs x 8, 7

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) - 80.75kgs (bw) x 8, 7

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) - 80.75kgs (bw) x 8, 7

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) - 70kgs x 8, 7
 
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Wednesday 21 October 2015 – session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set with daily minimum set at ~90%, will do dropback sets if 5th set feels good

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 2
Work sets - 110kgs x 1, 117.5kgs x 1, 125kgs (daily min) x 1, 132.5kgs x 1, 140kgs x 1
Drop sets – none

DELOAD WEEK - 3 sets of 12 reps (50% of normal reps)

Shrugs - 170kgs x 12, 12, 12
 
Thursday 22 October 2015 – session 1 @ 6:10am

DELOAD WEEK - 15 reps in 2 sets @ ~50% of projected 1rm (chins ~56%)

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 42.5kgs x 8, 7

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 80.75kgs (bw) x 8, 7

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 80.75kgs (bw) x 8, 7

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 67.5kgs x 8, 7
 
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Thursday 22 October 2015 – session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set with daily minimum set at ~90%, will do dropback sets if 5th set feels good

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 2
Work sets - 110kgs x 1, 117.5kgs x 1, 125kgs (daily min) x 1, 132.5kgs x 1, 140kgs x 1
Drop sets – none

TRAINING PROTOCOL - starting at 5 doubles increasing one rep per set every workout (150 x 3, 2, 2, 2, 2 then 150 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) 5 trebles @ 72.29% of 1rm

150kgs x 3, 3, 3, 3, 3

TRAINING PROTOCOL - 3 sets of 10 with 60 seconds between sets, increasing load when gets too easy

SLDL - 60kgs x 10, 10, 10
 
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