mickc1965 training log

Sunday 21 February 2016 - session 2 @ 5:50pm

TRAINING PROTOCOL - light day working up to ~75% of current 1rm - 2 sets of 3 reps

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 3, 3
 
Monday 22 February 2016 - session 1 @ 6:30am

Body weight (in gym wear) - 82.75kgs / Heart Rate Variability 65 / Average Heart Rate 60 / HRV Elite Readiness Score 4 (Parasympathetic)

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / (112.5kgs x 5) AMRAP activation set followed by 3 myo sets of 4 reps @ 73.55% of previous 5rm

Activation Set - 82.75kgs (BW) x 19
Myo Reps - 82.75kgs x 4, 4, 4

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) 25 rep activation set followed by 3 myo sets of 5 reps @ 63.06% of previous 5rm

Activation Set - 87.5kgs (BW plus belt plus 4kgs) x 25
Myo Reps - 87.5kgs (BW plus belt plus 4kgs) x 5, 5, 5

Crunches - 10kgs x 15, 15
 
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TRAINING PROTOCOL - working up to ~75% of current 1rm then 1 AMRAP set

Deadlift (200kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work set - 150kgs x 9

1.4 mile run
 
Tuesday 23 February 2016 - session 1 @ 6:30am

Body weight (in gym wear) - 82.75kgs / HRV Elite Readiness Score 8 (Parasympathetic) / Heart Rate Variability 63 / Average Heart Rate 59

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 20 rep activation set followed by 3 myo sets of 4 reps @ 68.37% of previous 5rm

Activation Set - 83.75kgs (BW plus belt plus 0.25kgs) x 20
Myo Reps - 83.75kgs (BW plus belt plus 0.25kgs) x 4, 4, 4

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) 25 rep activation set followed by 3 myo sets of 5 reps @ 63.33% of previous 5rm

Activation Set - 47.5kgs x 25
Myo Reps - 47.5kgs x 5, 5, 5

Crunches - 10kgs x 15, 15, 15
 
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Tuesday 23 February 2016 - session 2 @ 8:30pm

TRAINING PROTOCOL - working up to ~85% of current 1rm then 1 AMRAP set

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5, 120kgs x 1, 130kgs x 1
Work set - 140kgs x 3, 2

1.5 mile run
 
Wednesday 24 February 2016 - session 1 @ 7:15am

Body weight (in gym wear) - 83kgs / HRV Elite Readiness Score 7 (Sympathetic) / Heart Rate Variability 58 / Average Heart Rate 62

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / (112.5kgs x 5) AMRAP activation set followed by 3 myo sets of 4 reps @ 73.77% of previous 5rm

Activation Set - 83kgs (BW) x 20
Myo Reps - 83kgs (BW) x 4, 4, 4

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) 25 rep activation set followed by 3 myo sets of 5 reps @ 65.77% of previous 5rm

Activation Set - 91.25kgs (BW plus belt plus 7.5kgs) x 25
Myo Reps - 91.25kgs (BW plus belt plus 75kgs) x 5, 5, 5

Side Bends - BW x 30, 30, 30
 
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Wednesday 24 February 2016 - session 2 @ 7:30pm

TRAINING PROTOCOL - light day working up to ~75% of current 1rm - 2 sets of 3 reps

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 3, 3

1.5 mile run
 
Thursday 25 February 2016 - session 1 @ 6:40am

Body weight (in gym wear) - 83kgs / HRV Elite Readiness Score ? (Sympathetic) / Heart Rate Variability 57 / Average Heart Rate 63

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) AMRAP activation set followed by 3 myo sets of 4 reps @ 67.76% of previous 5rm

Activation Set - 83kgs (BW) x 22
Myo Reps - 83kgs (BW) x 4, 4, 4

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) 25 rep activation set followed by 3 myo sets of 5 reps @ 65.33% of previous 5rm

Activation Set - 49kgs x 25
Myo Reps - 49kgs x 5, 5, 5

Crunches - 10kgs x 15, 15, 15
 
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Thursday 25 February 2016 - session 2 @ 7:30pm

TRAINING PROTOCOL - working up to ~85% of current 1rm then 1 AMRAP set

Deadlift (200kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5, 150kgs x 1
Work set - 170kgs x 5

1.5 mile run
 
Friday 26 February 2016 - session 1 @ 6:40am

Body weight (in gym wear) - 83kgs / HRV Elite Readiness Score 6(Parasympathetic) / Heart Rate Variability 66 / Average Heart Rate 62

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / (112.5kgs x 5) AMRAP activation set followed by 3 myo sets of 4 reps @ 73.77% of previous 5rm

Activation Set - 83kgs (BW) x 23
Myo Reps - 83gs (BW) x 4, 4, 4

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (max 25) activation set followed by 3 myo sets of 5 reps @ 67.74% of previous 5rm

Activation Set - 94kgs (BW plus belt plus 10.25kgs) x 25
Myo Reps - 94kgs (BW plus belt plus 10.25kgs) x 5, 5, 4

Side Bends - BW x 30, 30, 30
 
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Weekly weigh in - Friday 26 February 2016

181.3lbs / 82.24kgs - down 1.3lbs / 0.59kgs

Average nett (after cardio) daily calorie intake - 2738 = last weeks body weight x 14.99
Average gross (before cardio) daily calorie intake - 2934= last weeks body weight x 16.07

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

carbs @ 29.4% (215g)
protein @ 38.0% (279g)
fats @ 32.6% (106g)
alcohol @ 0%
 
Friday 26 February 2016 - session 2 @ 5:50pm

TRAINING PROTOCOL - working up to ~90% of current 1rm then 1 set of 2/3 reps

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5, 120kgs 1, 135kgs x 1
Work set - 147.5kgs x 2

1.6 mile run
 
Saturday 27 February 2016 - session 1 @ 7:00am

Body weight (in gym wear) - 83kgs / HRV Elite Readiness Score 9 (Sympathetic) / Heart Rate Variability 60 / Average Heart Rate 62

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 20 rep activation set followed by 3 myo sets of 4 reps @ 67.75% of previous 5rm

Activation Set - 83kgs (BW) x 20
Myo Reps - 83kgs (BW) x 4, 4, 4

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) 2AMRAP (max 25 reps) activation set followed by 3 myo sets of 5 reps @ 68.00% of previous 5rm

Activation Set - 51kgs x 25
Myo Reps - 51kgs x 4, 5, 5

Crunches - 10kgs x 15, 15, 15
 
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Saturday 27 February 2016 - session 2 @ 6:00pm

TRAINING PROTOCOL - light day working up to ~75% of current 1rm - 2 sets of 3 reps

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 3, 3

2 mile run
 
Sunday 28 February 2016 - session 2 @ 8:00pm

RECOVERY DAY

Dips - BW x 10, 10
Chins (Neutral) - BW x 10, 10
Push Ups - BW x 10, 10
Squats - BW x 10, 10

1 mile run
 
Monday 29 February 2016 - session 1 @ 6:40am

Body weight (in gym wear) - 83kgs / HRV Elite Readiness Score 10 / Heart Rate Variability 60 / Average Heart Rate 63

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) AMRAP (max 25) activation set followed by 3 myo sets of 4/5 reps @ 70.00% of previous 5rm

Activation Set - 52.5kgs x 24
Myo Reps - 52.5kgs x 5, 5, 5

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (max 25) set followed by 3 myo sets of 4/5 reps @ 70.27% of previous 5rm

Activation Set - 97.5kgs (BW plus belt plus 13.75kgs) x 23
Myo Reps - 97.5kgs (BW plus belt plus 13.75kgs) x 4, 4, 4

Crunches - 10kgs x 15, 15, 15
 
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Monday 29 February 2016 - session 2 @ 5:50pm

TRAINING PROTOCOL - working up to ~90% of current 1rm then 1 set of 2/3 reps

Deadlift (200kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 3, 150kgs x 1, 165kgs x 1
Work set - 180kgs x 3

2 mile run
 
Tuesday 01 March 2016 - session 1 @ 6:30am

Body weight (in gym wear) - 83.75kgs / HRV Elite Readiness Score 10 / Heart Rate Variability 61 / Average Heart Rate 62

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / (112.5kgs x 5) AMRAP (20 max) activation set followed by 3 myo sets of 4 reps @ 74.44% of previous 5rm

Activation Set - 83.75kgs (BW) x 20
Myo Reps - 83.75kgs (BW) x 4, 4, 4

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) AMRAP (20 max) activation set followed by 3 myo sets of 4 reps @ 70.00% of previous 5rm

Activation Set - 85.75kgs (BW plus belt plus 1.25kgs) x 20
Myo Reps - 85.75kgs (BW plus belt plus 1.25kgs) x 4, 4, 3

Side Bends - BW x 30, 30, 30
 
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Tuesday 01 March 2016 - session 2 @ 5:40pm

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

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5, 120kgs 1, 135kgs x 1, 145kgs x 1
Work set - 155kgs x 1

2 mile run
 
Wednesday 02 March 2016 - session 1 @ 7:00am

Body weight (in gym wear) - 83.75kgs / HRV Elite Readiness Score 7 (Sympathetic) / Heart Rate Variability 56 / Average Heart Rate 63

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) AMRAP (20 max) activation set followed by 3 myo sets of 4 reps @ 72.67% of previous 5rm

Activation Set - 54.5kgs x 20
Myo Reps - 54.5kgs x 4, 4, 4

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (20 max) activation set followed by 3 myo sets of 4 reps @ 72.61% of previous 5rm

Activation Set - 100.75kgs (BW plus belt plus 16.25kgs) x 20
Myo Reps - 100.75kgs (BW plus belt plus 16.25kgs) x 4, 4, 4

Crunches - 10kgs x 15, 15, 15
 
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