mickc1965 training log

Friday 13 November 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 (142.5kgs) followed by one dropback set of 3 reps @ ~85% 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 - 40kgs x 10, 60kgs x 2, 80kgs x 2, 100kgs x 1
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 - 2 sets of 10 with 60 seconds between sets

SLDL - 60kgs x 10, 10
 
Saturday 14 November 2015 - session 1 @ 8:15am

Body weight (in gym wear) - 81.5kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 3 - 10 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle) - weekend recovery sessions @ Fridays loads but in 2 sets of 5

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 10 reps @ 85.19% of previous 10rm - 57.5kgs x 5,5

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 85.06% of previous 10rm - 92.5kgs (BW plus belt plus 10.25kgs) x 5, 5

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 85.29% of previous 10rm - 108.75kgs (BW plus belt plus 26.5kgs) x 5, 5

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 85.37% of previous 10rm - 87.5kgs x 5, 5

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Shrugs - 180kgs x 25, 22, 15
 
Saturday 14 November 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 (142.5kgs) followed by one dropback set of 3 reps @ ~85% 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), 142.5kgs x 1
Dropback set – 120kgs x 3

TRAINING PROTOCOL - 2 sets of 10 with 60 seconds between sets

SLDL - 60kgs x 10, 10
 
Sunday 15 November 2015 - session 1 @ 9.00am

Body weight (in gym wear) - 81.5kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 3 - 10 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle) - weekend recovery sessions @ Fridays loads but in 2 sets of 5

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 10 reps @ 85.19% of previous 10rm - 57.5kgs x 5,5

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 85.06% of previous 10rm - 92.5kgs (BW plus belt plus 10.25kgs) x 5, 5

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 85.29% of previous 10rm - 108.75kgs (BW plus belt plus 26.5kgs) x 5, 5

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 85.37% of previous 10rm - 87.5kgs x 5, 5

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Calf Raise (bar in hand) - 150kgs x 25, 25, 21
 
Sunday 15 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 (145kgs) only increasing load when this is comfortable followed by one dropback set of 3 reps @ ~85% 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), 145kgs x 1
Dropback set – 125kgs x 2 + 1 - fell forward on 2nd rep hit the rack (luckily) so re racked and did a single

TRAINING PROTOCOL - 2 sets of 10 with 60 seconds between sets

SLDL - 60kgs x 10, 10
 
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Monday 16 November 2015 - session 1 @ 6:25am

Body weight (in gym wear) - 82kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 4 - 10 REP BLOCK) - 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) - 10 reps @ 90.74% of previous 10rm - 61.25kgs x 10

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 90.80% of previous 10rm - 98.75kgs (BW plus belt plus 16kgs) x 10

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 90.19% of previous 10rm - 115kgs (BW plus belt plus 32.25kgs) x 10

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 90.24% of previous 10rm - 92.5kgs x 10

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Shrugs - 180kgs x 25, 22, 16
 
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Monday 16 November 2015 - session 2 @ 6:10pm

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)

TRAINING PROTOCOL - starting at 5 doubles @ 160kgs increasing one rep per set every workout (160 x 3, 2, 2, 2, 2 then 160 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 doubles @ 77.10% of 1rm

160kgs x 2, 2, 2, 2, 2
 
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Tuesday 17 November 2015 - session 1 @ 6:20am

Body weight (in gym wear) - 82kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 4 - 10 REP BLOCK) - 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) - 10 reps @ 96.30% of previous 10rm - 65kgs x 10

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 95.40% of previous 10rm - 103.75kgs (BW plus belt plus 21kgs) x 10

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 95.10% of previous 10rm - 121.25kgs (BW plus belt plus 38.5kgs) x 10

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 95.12% of previous 10rm - 97.50kgs x 10

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Calf Raise (bar in hand) - 150kgs x 25, 25, 22
 
Tuesday 17 November 2015 - session 2 @ 5:50pm

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 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), 142.5kgs x 1
Dropback set – 122.5kgs x 3

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

SLDL - 60kgs x 10, 10, 10
 
Wednesday 18 November 2015 - session 1 @6:25am

Body weight (in gym wear) - 82kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 4 - 10 REP BLOCK) - 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) - 10 reps @ 100% of previous 10rm - 67.5kgs x 10

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 100% of previous 10rm - 108.75kgs (BW plus belt plus 26kgs) x 10

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 100% of previous 10rm - 127.5kgs (BW plus belt plus 44.75kgs) x 10

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 100% of previous 10rm - 102.50kgs x 10

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Shrugs - 180kgs x 25, 25, 17
 
I have decided to increase deadlifts to 3 times per week (M, W, F) which may mean I drop Pendlays in my AM sessions on these days to spare my lower back but will see how it goes before dropping this exercise. This in turn will mean that squats on Wednesdays will also be reduced to my current daily minimum.
 
Wednesday 18 November 2015 - session 2 @ 5:50pm

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)

TRAINING PROTOCOL - starting at 5 doubles @ 160kgs increasing one rep per set every workout (160 x 3, 2, 2, 2, 2 then 160 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 @ 77.10% of 1rm

160kgs x 3, 2, 2, 2, 2
 
Thursday 19 November 2015 - session 1 @ 6:05am

Body weight (in gym wear) - 82kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 4 - 10 REP BLOCK) - 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) - 10 reps @ 101.85% of previous 10rm - 68.75kgs x 10 - PB for 10 reps

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 101.15% of previous 10rm - 110kgs (BW plus belt plus 27.25kgs) x 10 - PB for 10 reps

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 100.98% of previous 10rm - 128.75kgs (BW plus belt plus 46kgs) x 10 - PB for 10 reps

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 101.22% of previous 10rm - 103.75kgs x 10 - PB for 10 reps

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Calf Raise (bar in hand) - 150kgs x 25, 25, 19
 
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Thursday 19 November 2015 - session 2 @ 6:05pm

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 2, 80kgs x 2, 100kgs x 1
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min), 142.5kgs x 1
Dropback set – 122.5kgs x 3

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

SLDL - 60kgs x 10, 10, 10
 
Friday 20 November 2015 - session 1 @ 6:05am

Body weight (in gym wear) - 82kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 4 - 10 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 101.96% of previous 10rm

130kgs (BW plus belt plus 47.25kgs) x 10+3+2+2+2+2 - PB for 10 reps

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) @ 102.44% of previous 10rm

105kgs x 10+3+2+2+2+2 - PB for 10 reps

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Calf Raise (bar in hand) - 150kgs x 25, 25, 22
 
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Weekly weigh in - Friday 20 November 2015

178.6lbs / 81.01kgs - up 0.4lb / 0.18kg

Average nett daily calorie intake - 3208 = last weeks body weight x 18.00
Average gross (before cardio) daily calorie intake - 3208 = last weeks body weight x 18.00

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

carbs @ 45.9% (368g)
protein @ 35.9% (288g)
fats @ 18.2% (65g)
alcohol @ 0%
 
Friday 20 November 2015 - session 2 @ 6:00pm

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 2, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 130kgs x 1, 140kgs x 1

TRAINING PROTOCOL - starting at 5 doubles @ 160kgs increasing one rep per set every workout (160 x 3, 2, 2, 2, 2 then 160 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 @ 77.10% of 1rm

160kgs x 3, 3, 2, 2, 2
 
Saturday 21 November 2015 - session 1 @ 7:00am

Body weight (in gym wear) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 4 - 10 REP BLOCK) - 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 8, 5, 4

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 28.75kgs) x 9+3+2+2+2+2

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Shrugs - 180kgs x 25, 25, 19
 
Saturday 21 November 2015 - session 2 @ 5:30pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1 rep max for 1st set increasing up to daily min on 4th set (140kgs) followed by one dropback set of 3 or 4 reps @ 80-85% of 1rm

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 2, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 130kgs x 1, 140kgs x 1
Dropback set – 122.5kgs x 4

TRAINING PROTOCOL - 2 sets of 10 with 60 seconds between sets

SLDL - 60kgs x 10, 10, 10
 
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Sunday 22 November 2015 - session 1 @ 8.00am

Body weight (in gym wear) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 4 - 10 REP BLOCK) - recovery session @ 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) - 10 reps @ 75.93% of previous 10rm

51.25kgs x 10

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 75.17% of previous 10rm

81.75kgs (BW) x 10

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 76.47% of previous 10rm

97.5kgs (BW plus belt plus 15kgs) x 10

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 75.61% of previous 10rm

77.5kgs x 10

TRAINING PROTOCOL – 1 AMRAP set

Calf Raise (bar in hand) - 150kgs x 32
Shrugs - 180kgs x 32
 
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