mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Thursday 03 March 2016 - session 1 @ 6:10am
Body weight (in gym wear) - 83.75kgs / HRV Elite Readiness Score 7 (Parasympathetic) / Heart Rate Variability 65 / Average Heart Rate 65
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
Side Bends - BW x 30, 30, 30
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 @ 72.65% of previous 5rm
Activation Set - 89kgs (BW plus belt plus 4.5kgs) x 20
Myo Reps - 89kgs (BW plus belt plus 4.5kgs) x 4, 4, 4
Body weight (in gym wear) - 83.75kgs / HRV Elite Readiness Score 7 (Parasympathetic) / Heart Rate Variability 65 / Average Heart Rate 65
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
Side Bends - BW x 30, 30, 30
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 @ 72.65% of previous 5rm
Activation Set - 89kgs (BW plus belt plus 4.5kgs) x 20
Myo Reps - 89kgs (BW plus belt plus 4.5kgs) x 4, 4, 4
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mickc1965
Well-Known Member
Friday 04 March 2016 - session 1 @ 6:00am
Body weight (in gym wear) - 83.5kgs / HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 53 / 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)
Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) AMRAP (20 max) activation set followed by 3 myo sets of 4 reps @ 75.00% of previous 5rm
Activation Set - 56.25kgs x 20
Myo Reps - 56.25kgs x 4, 4, 4
Crunches - 10kgs x 15, 15, 15
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 @ 75.14% of previous 5rm
Activation Set - 104.25kgs (BW plus belt plus 20kgs) x 20
Myo Reps - 104.25kgs (BW plus belt plus 20kgs) x 4, 4, 4
Body weight (in gym wear) - 83.5kgs / HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 53 / 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)
Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) AMRAP (20 max) activation set followed by 3 myo sets of 4 reps @ 75.00% of previous 5rm
Activation Set - 56.25kgs x 20
Myo Reps - 56.25kgs x 4, 4, 4
Crunches - 10kgs x 15, 15, 15
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 @ 75.14% of previous 5rm
Activation Set - 104.25kgs (BW plus belt plus 20kgs) x 20
Myo Reps - 104.25kgs (BW plus belt plus 20kgs) x 4, 4, 4
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mickc1965
Well-Known Member
Weekly weigh in - Friday 04 March 2016
182.5lbs / 82.78kgs - up 1.2lbs / 0.54kgs
Average nett (after cardio) daily calorie intake - 2901 = last weeks body weight x 16.00
Average gross (before cardio) daily calorie intake - 3150= last weeks body weight x 17.37
average daily macros (c/p/f are from food only)
carbs @ 29.0% (228g)
protein @ 32.4% (255g)
fats @ 32.1% (112g)
alcohol @ 6.5%
182.5lbs / 82.78kgs - up 1.2lbs / 0.54kgs
Average nett (after cardio) daily calorie intake - 2901 = last weeks body weight x 16.00
Average gross (before cardio) daily calorie intake - 3150= last weeks body weight x 17.37
average daily macros (c/p/f are from food only)
carbs @ 29.0% (228g)
protein @ 32.4% (255g)
fats @ 32.1% (112g)
alcohol @ 6.5%
mickc1965
Well-Known Member
Saturday 05 March 2016 - session 1 @ 6:40am
Body weight (in gym wear) - 83.5kgs / HRV Elite Readiness Score 10 / Heart Rate Variability 60 / Average Heart Rate 61
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 @ 75.11% of previous 5rm
Activation Set - 84.5kgs (BW plus belt plus 0.25kgs) x 20
Myo Reps - 84.5kgs (BW plus belt plus 0.25kgs) x 4, 4, 4
Side Bends - BW x 30, 30, 30
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 @ 75.10% of previous 5rm
Activation Set - 92kgs (BW plus belt plus 7.75kgs) x 19
Myo Reps - 92kgs (BW plus belt plus 7.75kgs) x 4, 4, 4
Body weight (in gym wear) - 83.5kgs / HRV Elite Readiness Score 10 / Heart Rate Variability 60 / Average Heart Rate 61
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 @ 75.11% of previous 5rm
Activation Set - 84.5kgs (BW plus belt plus 0.25kgs) x 20
Myo Reps - 84.5kgs (BW plus belt plus 0.25kgs) x 4, 4, 4
Side Bends - BW x 30, 30, 30
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 @ 75.10% of previous 5rm
Activation Set - 92kgs (BW plus belt plus 7.75kgs) x 19
Myo Reps - 92kgs (BW plus belt plus 7.75kgs) x 4, 4, 4
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mickc1965
Well-Known Member
Sunday 06 March 2016 - session 1 @ 8:15am
Body weight (in gym wear) - 83.5kgs / HRV Elite Readiness Score 10 / Heart Rate Variability 62 / Average Heart Rate 56
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 @ 77.67% of previous 5rm
Activation Set - 58.25kgs x 20
Myo Reps - 58.25kgs x 4, 4, 4
Crunches - 10kgs x 15, 15, 15
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 @ 77.66% of previous 5rm
Activation Set - 107.75kgs (BW plus belt plus 23.5kgs) x 20
Myo Reps - 107.75kgs (BW plus belt plus 23.5kgs) x 4, 4, 3
Body weight (in gym wear) - 83.5kgs / HRV Elite Readiness Score 10 / Heart Rate Variability 62 / Average Heart Rate 56
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 @ 77.67% of previous 5rm
Activation Set - 58.25kgs x 20
Myo Reps - 58.25kgs x 4, 4, 4
Crunches - 10kgs x 15, 15, 15
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 @ 77.66% of previous 5rm
Activation Set - 107.75kgs (BW plus belt plus 23.5kgs) x 20
Myo Reps - 107.75kgs (BW plus belt plus 23.5kgs) x 4, 4, 3
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mickc1965
Well-Known Member
Monday 07 March 2016 - session 1 @ 6:35am
Body weight (in gym wear) - 83.75kgs / HRV Elite Readiness Score 8 (Sympathetic) / Heart Rate Variability 57 / Average Heart Rate 60
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 @ 77.56% of previous 5rm
Activation Set - 87.25kgs (BW plus belt plus 3.25kgs) x 20
Myo Reps - 87.25kgs (BW plus belt plus 3.25kgs) x 4, 4, 4
Side Bends - BW x 30, 30, 30
Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 3 reps @ 77.55% of previous 5rm
Activation Set - 95kgs (BW plus belt plus 10.5kgs) x 15
Myo Reps - 95kgs (BW plus belt plus 10.5kgs) x 3, 3, 3
Body weight (in gym wear) - 83.75kgs / HRV Elite Readiness Score 8 (Sympathetic) / Heart Rate Variability 57 / Average Heart Rate 60
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 @ 77.56% of previous 5rm
Activation Set - 87.25kgs (BW plus belt plus 3.25kgs) x 20
Myo Reps - 87.25kgs (BW plus belt plus 3.25kgs) x 4, 4, 4
Side Bends - BW x 30, 30, 30
Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 3 reps @ 77.55% of previous 5rm
Activation Set - 95kgs (BW plus belt plus 10.5kgs) x 15
Myo Reps - 95kgs (BW plus belt plus 10.5kgs) x 3, 3, 3
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mickc1965
Well-Known Member
Tuesday 08 March 2016 - session 1 @ 6:30am
Body weight (in gym wear) - 83.5kgs / HRV Elite Readiness Score 10 / Heart Rate Variability 59 / Average Heart Rate 64
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 3/4 reps @ 80.00% of previous 5rm
Activation Set - 60kgs x 16
Myo Reps - 60kgs x 3, 3, 3
Crunches - 10kgs x 15, 15, 15
Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (20 max) activation set followed by 3 myo sets of 3/4 reps @ 80.00% of previous 5rm
Activation Set - 111kgs (BW plus belt plus 26.75kgs) x 18
Myo Reps - 111kgs (BW plus belt plus 26.75kgs) x 4, 3, 3
Body weight (in gym wear) - 83.5kgs / HRV Elite Readiness Score 10 / Heart Rate Variability 59 / Average Heart Rate 64
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 3/4 reps @ 80.00% of previous 5rm
Activation Set - 60kgs x 16
Myo Reps - 60kgs x 3, 3, 3
Crunches - 10kgs x 15, 15, 15
Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (20 max) activation set followed by 3 myo sets of 3/4 reps @ 80.00% of previous 5rm
Activation Set - 111kgs (BW plus belt plus 26.75kgs) x 18
Myo Reps - 111kgs (BW plus belt plus 26.75kgs) x 4, 3, 3
mickc1965
Well-Known Member
Wednesday 09 March 2016
Body weight (in gym wear) - 83.5kgs / HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 56 / Average Heart Rate 57
Decided on waking not to train initially as I feel absolutely knackered in conjunction with my lowish HRV readiness score, will probably have an active recovery day where tonight I will do a quick body weight circuit (2 x 10 reps of dips, chins, press ups and squats) followed by either a 2 mile run or a 2/3 mile walk.
Body weight (in gym wear) - 83.5kgs / HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 56 / Average Heart Rate 57
Decided on waking not to train initially as I feel absolutely knackered in conjunction with my lowish HRV readiness score, will probably have an active recovery day where tonight I will do a quick body weight circuit (2 x 10 reps of dips, chins, press ups and squats) followed by either a 2 mile run or a 2/3 mile walk.
mickc1965
Well-Known Member
Wednesday 09 March 2016 - evening session
6:00am - HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 56 / Average Heart Rate 57
6:00pm - Body weight (in gym wear) - 84kgs
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 3/4 reps @ 80.00% of previous 5rm
Activation Set - 90kgs (BW plus belt plus 5.25kgs) x 20
Myo Reps - 90kgs (BW plus belt plus 5.25kgs) x 4, 4, 4
Side Bends - BW x 30, 30, 30
Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 80.00% of previous 5rm
Activation Set - 98kgs (BW plus belt plus 13.25kgs) x 15
Myo Reps - 98kgs (BW plus belt plus 13.25kgs) x 3, 3, 3
TRAINING PROTOCOL - working up to ~85% of current 1rm then 1 AMRAP set
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 5, 100kgs x 5, 130kgs x 3, 150kgs x 1
Work set - 170kgs x 5
8:00pm - 2 mile run
6:00am - HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 56 / Average Heart Rate 57
6:00pm - Body weight (in gym wear) - 84kgs
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 3/4 reps @ 80.00% of previous 5rm
Activation Set - 90kgs (BW plus belt plus 5.25kgs) x 20
Myo Reps - 90kgs (BW plus belt plus 5.25kgs) x 4, 4, 4
Side Bends - BW x 30, 30, 30
Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 80.00% of previous 5rm
Activation Set - 98kgs (BW plus belt plus 13.25kgs) x 15
Myo Reps - 98kgs (BW plus belt plus 13.25kgs) x 3, 3, 3
TRAINING PROTOCOL - working up to ~85% of current 1rm then 1 AMRAP set
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 5, 100kgs x 5, 130kgs x 3, 150kgs x 1
Work set - 170kgs x 5
8:00pm - 2 mile run
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mickc1965
Well-Known Member
Thursday 10 March 2016
6.00am - HRV Elite Morning Readiness Score 10 / Heart Rate Variability 59 / Average Heart Rate 61
5:45pm - Body weight (in gym wear) - 84.75kgs
5:50pm - 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 (15 max) activation set followed by 3 myo sets of 2/3 reps @ 82.67% of previous 5rm
Activation Set - 62kgs x 15
Myo Reps - 62kgs x 3, 3, 3
Crunches - 10kgs x 15, 15, 15
Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 82.52% of previous 5rm
Activation Set - 114.5kgs (BW plus belt plus 29kgs) x 15
Myo Reps - 114.5kgs (BW plus belt plus 29kgs) x 3, 3, 3
TRAINING PROTOCOL - warm ups then 1 AMRAP set @ ~75% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 2 - tweaked a muscle in back on 2nd rep so just stopped at bottom on 3rd rep and rest the bar on the spotters easier said than done
6.00am - HRV Elite Morning Readiness Score 10 / Heart Rate Variability 59 / Average Heart Rate 61
5:45pm - Body weight (in gym wear) - 84.75kgs
5:50pm - 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 (15 max) activation set followed by 3 myo sets of 2/3 reps @ 82.67% of previous 5rm
Activation Set - 62kgs x 15
Myo Reps - 62kgs x 3, 3, 3
Crunches - 10kgs x 15, 15, 15
Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 82.52% of previous 5rm
Activation Set - 114.5kgs (BW plus belt plus 29kgs) x 15
Myo Reps - 114.5kgs (BW plus belt plus 29kgs) x 3, 3, 3
TRAINING PROTOCOL - warm ups then 1 AMRAP set @ ~75% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 2 - tweaked a muscle in back on 2nd rep so just stopped at bottom on 3rd rep and rest the bar on the spotters easier said than done
Last edited:
mickc1965
Well-Known Member
Weekly weigh in - Friday 11 March 2016
182.7lbs / 82.87kgs - up 0.2lbs / 0.09kgs
Average nett (after cardio) daily calorie intake - 2740 = last weeks body weight x 15.01
Average gross (before cardio) daily calorie intake - 2977= last weeks body weight x 16.31
average daily macros (c/p/f are from food only)
carbs @ 36.4% (255g)
protein @ 39.0% (278g)
fats @ 24.6% (94g)
alcohol @ 0%
182.7lbs / 82.87kgs - up 0.2lbs / 0.09kgs
Average nett (after cardio) daily calorie intake - 2740 = last weeks body weight x 15.01
Average gross (before cardio) daily calorie intake - 2977= last weeks body weight x 16.31
average daily macros (c/p/f are from food only)
carbs @ 36.4% (255g)
protein @ 39.0% (278g)
fats @ 24.6% (94g)
alcohol @ 0%
mickc1965
Well-Known Member
Friday 11 March 2016
05:41am - HRV Elite Readiness Score 10 / Heart Rate Variability 59 / Average Heart Rate 54
6:00pm - Body weight (in gym wear) - 84.75kgs
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 2/3/4 reps @ 82.67% of previous 5rm
Activation Set - 93kgs (BW plus belt plus 7.5kgs) x 20
Myo Reps - 93kgs (BW plus belt plus 7.5kgs) x 3, 3, 3
Side Bends - BW x 30, 30, 30
Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 82.65% of previous 5rm
Activation Set - 101.25kgs (BW plus belt plus 15.75kgs) x 12
Myo Reps - 101.25kgs (BW plus belt plus 15.75kgs) x 2, 2, 2
TRAINING PROTOCOL - warm ups then 1 AMRAP set @ ~75% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 5, 100kgs x 5, 130kgs x 3
Work set - 150kgs x 10
8:00pm - 2.5 mile run
05:41am - HRV Elite Readiness Score 10 / Heart Rate Variability 59 / Average Heart Rate 54
6:00pm - Body weight (in gym wear) - 84.75kgs
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 2/3/4 reps @ 82.67% of previous 5rm
Activation Set - 93kgs (BW plus belt plus 7.5kgs) x 20
Myo Reps - 93kgs (BW plus belt plus 7.5kgs) x 3, 3, 3
Side Bends - BW x 30, 30, 30
Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 82.65% of previous 5rm
Activation Set - 101.25kgs (BW plus belt plus 15.75kgs) x 12
Myo Reps - 101.25kgs (BW plus belt plus 15.75kgs) x 2, 2, 2
TRAINING PROTOCOL - warm ups then 1 AMRAP set @ ~75% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 5, 100kgs x 5, 130kgs x 3
Work set - 150kgs x 10
8:00pm - 2.5 mile run
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mickc1965
Well-Known Member
Saturday 12 March 2016
6:00am - HRV Elite Readiness Score 9 (Sympathetic) / Heart Rate Variability 59 / Average Heart Rate 58
5:20pm - Body weight (in gym wear) - 83.75kgs
5:20pm - 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 (15 max) activation set followed by 3 myo sets of 2/3 reps @ 85.00% of previous 5rm
Activation Set - 63.75kgs x 15
Myo Reps - 63.75kgs x 3, 3, 3
Crunches - 10kgs x 15, 15, 15
Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 85.05% of previous 5rm
Activation Set - 118kgs (BW plus belt plus 32.5kgs) x 15
Myo Reps - 118kgs (BW plus belt plus 32.5kgs) x 3, 3, 3
No leg workout tonight following pulling a muscle in back on Thursday
6:00am - HRV Elite Readiness Score 9 (Sympathetic) / Heart Rate Variability 59 / Average Heart Rate 58
5:20pm - Body weight (in gym wear) - 83.75kgs
5:20pm - 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 (15 max) activation set followed by 3 myo sets of 2/3 reps @ 85.00% of previous 5rm
Activation Set - 63.75kgs x 15
Myo Reps - 63.75kgs x 3, 3, 3
Crunches - 10kgs x 15, 15, 15
Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 85.05% of previous 5rm
Activation Set - 118kgs (BW plus belt plus 32.5kgs) x 15
Myo Reps - 118kgs (BW plus belt plus 32.5kgs) x 3, 3, 3
No leg workout tonight following pulling a muscle in back on Thursday