mickc1965 training log

Thursday 29 October 2015 - session 1 @ 6:05am

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 1) - 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) - 15 rep block - 15 reps @ 87.76% of previous 15rm

53.75kgs x 15

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 15 reps @ 88.97% of previous 15rm

86.75kgs (81 plus belt plus 5kgs) x 15

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 15 reps @ 87.78% of previous 15rm

98.75kgs (bw plus 17kgs) x 15

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 15 reps @ 87.84% of previous 15rm

81.25kgs x 15
 
mickc1965 said:
@_tim,

I train at home with just a bar, bench and rack so cannot do any other form of rows other than bent over rows but this for me is very sloppy to the point of nearly standing upright hence Pendlays
Click to expand...

_tim said:
I completely understand, Mick. Honestly - I do. You have a myriad of ways to address back development between vertical and horizontal movements. Do you have a place in your home to do pullups/chins? I-beams work well in a pinch if you have any exposed, and hammer your forearms too. If you can incorporate the vertical element in some way, and hack your way through with your bench and bar and do SA BB rows, you'd have a full compliment of movements to get you where you want, and save your spine for deadlift abuse. I prefer doing single arm rows with longer bars (personally) but there isn't space for me to do so in my gym. I find that the extra bar length aids in my finger strength development more so than DBs. Dunno. In any case - happy lifting!
Click to expand...

I am of the very strong opinion that your row volume must always drop when you increase deadlifting. I also rate chins and pulls as a superior to rows - although don't get me wrong, I love rows, always have.

Yates and BB Rows don't work well for me given my proportions; too much lean required to make the lats do anything.

DB Rows are terrific but realistically are about as intensive as you can get re: DOMs. There's also the question of torque on the spine. Same goes for landmine rows.

Pendlays are a fantastic exercise and when learned properly, it's almost impossible to injure yourself on them just don't feel the need to go too heavy relative to your capabilities.


If you do a lot of deadlifting and it's variants, I would emphasise a vertical pulling movement for the benefits it gives to your spine (lots of lovely extension) and the injury rate on this exercise must be close to zero.
 
Thursday 29 October 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1 rep max (140kgs) for 1st set increasing up to daily min on 4th set (132.5kgs)

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 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 110kgs x 1, 117.5kgs x 1, 125kgs x 1, 132.5kgs x 1 (daily min)

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) 1 treble followed by 4 doubles @ 74.69% of 1rm

155kgs x 3, 2, 2, 2, 2

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

SLDL - 60kgs x 10, 10, 10
 
Last edited:
Friday 30 October 2015 - session 1 @ 6:05am

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 1) - 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) - 15 rep block - 15 reps @ 91.84% of previous 15rm

56.25kgs x 15

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 15 reps @ 91.03% of previous 15rm

88.75kgs (81 plus belt plus 7kgs) x 15

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 15 reps @ 90.00% of previous 15rm

101.25kgs (81 plus belt plus 19.5kgs) x 15

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 15 reps @ 90.54% of previous 15rm

83.75kgs x 15
 
Weekly weigh in - Friday 30 October 2015

178.1lbs / 80.78kgs - up 0.4lb / 0.18kg

Average nett daily calorie intake - 3020 = last weeks body weight x 16.99
Average gross (before cardio) daily calorie intake - 3216 = last weeks body weight x 18.10

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

carbs @ 33.5% (269g)
protein @ 35.4% (285g)
fats @ 24.9% (89g)
alcohol @ 6.2%
 
Friday 30 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 (140kgs) followed by one dropback set of 3 reps @ ~85-90% of daily max

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 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 110kgs x 1, 117.5kgs x 1, 125kgs x 1, 132.5kgs x 1 (daily min), 140kgs x 1
Dropback set – 117.5kgs x 3

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

Calf Raise (bar in hand) - 140kgs x 25, 25, 25
 
Saturday 31 October 2015 - session 1 @ 7:10am

RECOVERY SESSION - HST (CYCLE 12 WEEK 1) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle) but 3 sets of 5 reps

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 15 rep block - 15 reps (3 x 5) @ 91.84% of previous 15rm

56.25kgs x 5, 5, 5

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 15 reps (3 x 5) @ 91.03% of previous 15rm

88.75kgs (81 plus belt plus 7kgs) x 5, 5, 5

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 15 reps (3 x 5) @ 90.00% of previous 15rm

101.25kgs (81 plus belt plus 19.5kgs) x 5, 5, 5

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 15 reps (3 x 5) @ 90.54% of previous 15rm

83.75kgs x 5, 5, 5
 
Last edited:
Saturday 31 October 2015 - session 2 @ 6:15pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set (140kgs) potentially followed by a dropback set at ~85 to 90% of daily max if having a good day

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 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min), 140kgs x 1
Dropback set – 117.5kgs x 3

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

Shrugs - 170kgs x 25, 25, 25
 
Last edited:
Sunday 01 November 2015 - session 1 @ 8:00am

RECOVERY SESSION - HST (CYCLE 12 WEEK 1) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle) but 3 sets of 5 reps

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 15 rep block - 15 reps (3 x 5) @ 91.84% of previous 15rm

56.25kgs x 5, 5, 5

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 15 reps (3 x 5) @ 91.03% of previous 15rm

88.75kgs (81 plus belt plus 7kgs) x 5, 5, 5

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 15 reps (3 x 5) @ 90.00% of previous 15rm

101.25kgs (81 plus belt plus 19.5kgs) x 5, 5, 5

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 15 reps (3 x 5) @ 90.54% of previous 15rm

83.75kgs x 5, 5, 5
 
Sunday 01 November 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to new daily max on 5th set (142.5kgs) only increasing load when this is comfortable

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 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min), 142.5kgs x 1
Drop back set(s) - 120kgs x 3

TRAINING PROTOCOL - 1 set AMRAP

Calf Raise (bar in hand) - 140kgs x 32
Shrugs - 170kgs x 33
 
200gms per week!!!! I think if you can mentally handle doubling that you might be in a better spot re: strength gains.
 
Monday 02 November 2015 - session 1 @ 5:50am

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 2) - 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) - 15 rep block - 15 reps @ 93.88% of previous 15rm

57.5kgs x 15

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 15 reps @ 93.59% of previous 15rm

91.25kgs (81 plus belt plus 9.5kgs) x 15

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 15 reps @ 93.33% of previous 15rm

105kgs (81 plus belt plus 23.25kgs) x 15

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 15 reps @ 93.24% of previous 15rm

86.25kgs x 15

TRAINING PROTOCOL - 4 singles starting at ~80% of daily max for 1st set increasing up to daily min on 4th set (135kgs) with no dropback set

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 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min)

Did squats AM because family get together tonight to welcome in a new arrival so could be tight for time later, however squatting AM is not my forte or it could just be it was only 12 hours since last squat session!!! May start doing front squats on deadlift days (Monday & Thursday)
 
Last edited:
Jester said:
200gms per week!!!! I think if you can mentally handle doubling that you might be in a better spot re: strength gains.
Click to expand...

@Jester,

I try to aim for the upper end of the 0.5 - 1 lb (0.226 to 0.453 kgs) range as I do tend to put on a bit more blubber than I would like (or at least I have in the past - see pic below to see what happens - admittedly this was 13 years ago and at a guess I would have weighed somewhere between 220 and 230 lbs based on I looked bigger then than when I see a picture of me three or four years ago at 220 lbs that made me start training again and to lose weight) so the intention is to keep the bulk as a slow(ish) one.

I have recently lowered caloric intake to body weight x 17 during the deload week and the 1st week of the 15s where weight gain was 0.5 and 0.4 lbs respectively. This week I have increased that multiple back up to x 18 which gives me an average intake of ~3200 kcal per day, the 4 weeks previous at this multiple the average weight increase was 0.65 lbs per week (0.8 / 0.4 / 0.5 / 0.9) so this should see me at ~182 lbs (maybe 183) at the end of Cycle 12 (Xmas) which is where I want to be at my heaviest and then there will be a period of maintaining that weight (+/- 2 lbs) that could be as long as 3 months then cutting back down to 170 ish for the summer (see 2nd pic below for me at 170 lbs this year) - the reason not to go higher than 13 stone (182 lbs) is my age really and my desire not to go above ~14/15% body fat (in April this year I was @ 14.4% body fat according to a BodPod @ 180 lbs)
 

Attachments

  • Fat Mick.jpg
    Fat Mick.jpg
    52.6 KB · Views: 8
  • Mick @ 170lbs - 2015.08.13.JPG
    Mick @ 170lbs - 2015.08.13.JPG
    571.9 KB · Views: 9
Last edited:
Monday 02 November 2015 - session 2 @5:50pm

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) 2 trebles followed by 3 doubles @ 74.69% of 1rm

155kgs x 3, 3, 2, 2, 2

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

SLDL - 60kgs x 10, 10, 10
 
Last edited:
mickc1965 said:
@Jester,

I try to aim for the upper end of the 0.5 - 1 lb (0.226 to 0.453 kgs) range as I do tend to put on a bit more blubber than I would like (or at least I have in the past - see pic below to see what happens - admittedly this was 13 years ago and at a guess I would have weighed somewhere between 220 and 230 lbs based on I looked bigger then than when I see a picture of me three or four years ago at 220 lbs that made me start training again and to lose weight) so the intention is to keep the bulk as a slow(ish) one.

I have recently lowered caloric intake to body weight x 17 during the deload week and the 1st week of the 15s where weight gain was 0.5 and 0.4 lbs respectively. This week I have increased that multiple back up to x 18 which gives me an average intake of ~3200 kcal per day, the 4 weeks previous at this multiple the average weight increase was 0.65 lbs per week (0.8 / 0.4 / 0.5 / 0.9) so this should see me at ~182 lbs (maybe 183) at the end of Cycle 12 (Xmas) which is where I want to be at my heaviest and then there will be a period of maintaining that weight (+/- 2 lbs) that could be as long as 3 months then cutting back down to 170 ish for the summer (see 2nd pic below for me at 170 lbs this year) - the reason not to go higher than 13 stone (182 lbs) is my age really and my desire not to go above ~14/15% body fat (in April this year I was @ 14.4% body fat according to a BodPod @ 180 lbs)
Click to expand...

I'd say that pic is probably about 10-14%. The thing that most 'gurus' on the internet - sites, FB, IG, YT etc. - do not properly account for when making a visual determination is excess skin. Minor-moderate amounts of excess skin resemble fat, however they are not fat.
 
Tuesday 03 November 2015 - session 1 @ 6:10am

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 2) - 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) - 15 rep block - 15 reps @ 95.92% of previous 15rm

58.75kgs x 15

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 15 reps @ 96.15% of previous 15rm

93.75kgs (81 plus belt plus 12kgs) x 15

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 15 reps @ 95.56% of previous 15rm

107.5kgs (81 plus belt plus 25.75kgs) x 15

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 15 reps @ 95.95% of previous 15rm

88.75kgs x 15
 
Tuesday 03 November 2015 - session 2 @ 5:45pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set (142.5kgs) followed by one dropback set of 3 reps @ ~85% of daily max

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 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min), 142.5kgs x 1
Dropback set – 120kgs x 3

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

Calf Raise (bar in hand) - 150kgs x 25, 25, 19
 
Wednesday 04 November 2015 - session 1 @ 6:05am

Body weight (in gym clothes) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 2) - 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) - 15 rep block - 15 reps @ 97.96% of previous 15rm

60kgs x 15

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 15 reps @ 98.72% of previous 15rm

96.25kgs (BW plus belt plus 13.75kgs) x 15

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 15 reps @ 97.78% of previous 15rm

110kgs (BW plus belt plus 27.5kgs) x 15

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 15 reps @ 98.65% of previous 15rm

91.25kgs x 15
 
Last edited:
You must log in or register to reply here.
Back
Top