mickc1965 training log

Thursday 14 January 2016 - session 1 @ 6.45am

Body weight (in gym wear) - 84kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 2) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 101.22% of previous 15rm

103.75kgs (BW plus belt plus 19kgs) x 15+3+3+3 - PB for 15 reps

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 101.05% of previous 15rm

120kgs (BW plus belt plus 35.25kgs) x 15+3+3+3 - PB for 15 reps
 
Thursday 14 January 2016 - session 2 @ 6:00pm

TRAINING PROTOCOL - 1 set (target 1 rep) @ ~95% of current 1rm

Rear Squats (155kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work sets - 117.5kgs x 1, 125kgs x 1, 132.5kgs x 1, 140kgs x 1, 147.5kgs x 1

Accessory work

Good Mornings - 60kgs x 10
 
Friday 15 January 2016 - session 1 @ 6.45am

Body weight (in gym wear) - 84kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 2) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) @ 104.56% of previous 15rm

65kgs x 15+3+3+3 - PB for 15 reps

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 108.06% of previous 15rm

92.5kgs (BW plus belt plus 7.75kgs) x 15+3+3+3 - PB for 15 reps
 
Weekly weigh in - Friday 15 January 2016

183.7lbs / 83.32kgs - down 2.4lb / 1.09kgs

Average nett daily calorie intake - 2978 = last weeks body weight x 16.00
Average gross (before cardio) daily calorie intake - 2978 = last weeks body weight x 16.00

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

carbs @ 44.2% (329g)
protein @ 29.0% (216g)
fats @ 18.6% (61g)
alcohol @ 8.2%
 
Friday 15 January 2016 - session 2 @ 6:20pm

TRAINING PROTOCOL - recovery session building up to a single @ ~85% of current 1rm

Rear Squats (155kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work sets - 117.5kgs x 1, 125kgs x 1, 132.5kgs x 1

TRAINING PROTOCOL - working up to a single @ ~95% of current 1rm

Deadlift (195kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work sets - 150kgs x 1, 160kgs x 1, 170kgs x 1, 180kgs x 1, 187.5kgs x 1
 
Saturday 16 January 2016 - session 1 @ 8:20am

Body weight (in gym wear) - 84kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 2) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 75.56% of previous 10rm

85kgs (BW plus belt plus 0.25kgs) x 10+2+2+2+2+2

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 75.70% of previous 10rm

101.25kgs (BW plus belt plus 16.5kgs) x 10+2+2+2+2+2
 
Last edited:
Saturday 16 January 2016 - session 2 @ 5:40pm

TRAINING PROTOCOL - working up to a single @ 100% of current 1rm or attempt a new 1rm if everything feels good at last warm up

Rear Squats (155kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 130kgs x 1, 140kgs x 1, 150kgs x 1, 157.5kgs x 1 - PB

Accessory work

Good Mornings - 60kgs x 12
 
  • Like
Reactions: Lol
Well done, Mick. Nice PB. Good steady progress, as ever. Did you figure that 160 might not go up based on the 157.5?
 
Sunday 17 January 2016 - session 1 @ 9:50am

Body weight (in gym wear) - 83.75kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 3) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) @ 76.09% of previous 10rm

52.5kgs x 10+2+2+2+2+2

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 86.34% of previous 10rm

83.75kgs (BW) x 10+2+2+2+2+2
 
Lol said:
Well done, Mick. Nice PB. Good steady progress, as ever. Did you figure that 160 might not go up based on the 157.5?
Click to expand...
Thanks @Lol,

157.5 went up slowly but was never a struggle so I think 160 is there and all things being equal should go for that next week some time. Hoping to push pass 2 x body weight over the next 6 to 8 weeks, whether that is achievable squatting 7 days a week and deadlifting every other day is to be seen!!!!
 
Sunday 17 January 2016 - session 2 @ 6:40pm

TRAINING PROTOCOL - recovery session building up to a single @ ~85% of current 1rm

Rear Squats (157.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 127.5kgs x 1, 135kgs x 1

TRAINING PROTOCOL - working up to a single @ 100% of current 1rm or attempt a new 1rm if everything feels good at last warm up

Deadlift (195kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work sets - 150kgs x 1, 170kgs x 1, 185kgs x 1, 197.5kgs x 1 - PB
 
Last edited:
Very slow 200 will be a push this week but may do a couple of light sessions this week before attempting 200 next Saturday, have pulled 207.5 before but with versa gripps, only use liquid chalk now
 
Monday 18 January 2016 - session 1 @ 6:35am

Body weight (in gym wear) - 84kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 3) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 80.00% of previous 10rm

90kgs (BW plus belt plus 5.25kgs) x 10+2+2+2+2+2

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 80.37% of previous 10rm

107.5kgs (BW plus belt plus 22.75kgs) x 10+2+2+2+2+2
 
Monday 18 January 2016 - session 2 @ 5:40pm

TRAINING PROTOCOL - 1 set (target 5 reps) @ ~85% of current 1rm

Rear Squats (157.5kgs x 1)

Warm ups - Air squats x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 127.5kgs x 1, 135kgs x 5

Accessory work

Good Mornings - 60kgs x 12
 
Tuesday 19 January 2016 - session 1 @ 6:40am

Body weight (in gym wear) - 84.5kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 3) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) @ 81.52% of previous 10rm

56.25kgs x 10+2+2+2+2+2

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 90.20% of previous 10rm

87.5kgs (BW plus belt plus 2.25kgs) x 10+2+2+2+2+2
 
Tuesday 19 January 2016 - session 2 @ 4:45pm

TRAINING PROTOCOL - recovery session building up to a single @ ~85% of current 1rm

Rear Squats (157.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 127.5kgs x 1, 135kgs x 1

TRAINING PROTOCOL - 1 set (target 5 reps) @ ~85% of current 1rm

Deadlift (197.5kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work sets - 150kgs x 1, 160kgs x 1, 170kgs x 5 - PB for 5 reps
 
Wednesday 20 January 2016 - session 1 @ 6:40am

Body weight (in gym wear) - 84.75kgs / HRV Elite - Score 67 - Readiness 9 (Parasympathetic)

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 3) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 85.56% of previous 10rm

96.25kgs (BW plus belt plus 10.75kgs) x 10+2+2+2+2+2

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 85.05% of previous 10rm

113.75kgs (BW plus belt plus 28.25kgs) x 10+2+2+2+2+2
 
Last edited:
Wednesday 20 January 2016 - session 2 @ 5:40pm

TRAINING PROTOCOL - working up to ~90% of current 1rm (target is 1 set of 5 reps)

Rear Squats (157.5kgs x 1)

Warm ups - Air squats x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 127.5kgs x 1, 135kgs x 1, 142kgs x 3

Accessory work

Good Mornings - 60kgs x 12
 
Thursday 21 January 2016 - session 1 @ 6:35am

Body weight (in gym wear) - 84.5kgs / HRV Elite Score 66 - Readiness 10

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 3 - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) @ 85.14% of previous 10rm

58.75kgs x 10+2+2+2+2+2

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 95.36% of previous 10rm

92.5kgs (BW plus belt plus 7.25kgs) x 10+2+2+2+2+2
 
Last edited:
You must log in or register to reply here.
Back
Top