mickc1965 training log

Wednesday 30 March 2016

5:40am - HRV Elite Readiness Score 7 (Sympathetic) / Heart Rate Variability 61 / Average Heart Rate 55

6:00am - 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)

Body weight (in gym wear) - 84kgs

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) 1 x AMRAP set (5 max) @ 100.66% of previous 5rm followed by 1 x AMRAP set at ~15rm load

Work set - 75.5kgs x 5
Metabolic set - 63.75kgs x 9

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / 112.5kgs x 5) 1 x AMRAP set (5 max) @ 102.22% of previous 5rm followed by 1 x AMRAP set at ~15rm load

Work set - 115kgs (BW plus belt plus 30.25kgs) x 5
Metabolic set - 100kgs (BW plus belt plus 15.25kgs) x 9

Note - seem to be experiencing issues with pain in both elbows following this exercise (worse with neutral grip) particularly once loads are in excess of my 10 rep max, will keep increasing load to ascertain 5 rep max on supinated grip but will only do either body weight or maybe +10kgs on neutral grip for the next couple of weeks.

2 mile walk
 
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Wednesday 30 March 2016

6:00pm - TRAINING PROTOCOL - warm ups then 5 sets of 4 reps @ ~70% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 3
Work set - 113.75kgs x 4, 4, 4, 4, 4

Crunches - 15kgs x 15, 15, 15
 
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Thursday 31 March 2016

5:50am - HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 59 / Average Heart Rate 56

6:00am - 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)

Body weight (in gym wear) - 83.25kgs

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) 1 AMRAP set (5 max) @ 100.90% of previous 5rm followed by 1 AMRAP set @ ~15rm load

Work Set - 140kgs (BW plus belt plus 56kgs) x 5 - PB for 5 reps
Metabolic set - 120kgs (BW plus belt plus 36kgs) x 12

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 3 sets of 10 reps @ body weight (reduced load due to elbow pain)

Work Sets- 83.25kgs (BW) x 10, 10, 10

Side Bends x 30, 30, 30

2 mile walk (@ 4mph)
 
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Thursday 31 March 2016

6:00pm - TRAINING PROTOCOL - warm ups then 5 sets of 5 reps @ ~70% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5, 120kgs x 2
Work set - 140kgs x 5, 5, 5, 5, 5
 
Friday 01 April 2016

5:50am - HRV Elite Readiness Score 7 (Sympathetic) / Heart Rate Variability 59 / Average Heart Rate 56

6:05am - 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)

Body weight (in gym wear) - 83kgs

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) 1 AMRAP set (5 max) @ 101.33% of previous 5rm followed by 1 AMRAP set @ ~15rm load

Work set - 76kgs x 0 (failed twice to get this to lockout - first rep is always an issue once in 5 rep max zone)
Metabolic sets - 60kgs x 12, 10

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / 112.5kgs x 5) 1 AMRAP set (5 max) @ 104.44% of previous 5rm followed by 2 sets @ body weight (trying to limit elbow exposure to heavy loads due to pain)

Work set - 117.5kgs (BW plus belt plus 33.75kgs) x 5 - PB for 5 reps
Metabolic set - 83kgs (Body Weight) x 10, 10

2 mile walk (@ 4mph)
 
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Weekly weigh in - Friday 01 April 2016

181.4lbs / 82.28kgs - down 0.2lbs / 0.09kgs

Average nett (after cardio) daily calorie intake - 2543 = last weeks body weight x 14.00
Average gross (before cardio) daily calorie intake - 2830 = last weeks body weight x 15.58

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

carbs @ 29.8% (211g)
protein @ 29.2% (207g)
fats @ 31.2% (98g)
alcohol @ 9.8%
 
Friday 01 April 2016

6:00pm - TRAINING PROTOCOL - warm ups then 5 sets of 3 reps @ ~70% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 2
Work set - 113.75kgs x 3, 3, 3, 3, 3

Crunches - 15kgs x 15, 15, 15
 
Saturday 02 April 2016

8:00am - HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 59 / Average Heart Rate 57

2:00pm - 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)

Body weight (in gym wear) - 83kgs

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) 1 AMRAP set (5 max) @ 102.70% of previous 5rm followed by 1 AMRAP set @ ~15rm load

Work Set- 142.5kgs (BW plus belt plus 58.75kgs) x 5
Metabolic Set - 120kgs (BW plus belt plus 36.25kgs) x 12

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 3 sets x 10 reps @ 87.5kgs (trying to limit elbow exposure to heavy loads due to pain)

Work Sets- 87.5kgs (BW plus belt plus 3.75kgs) x 10, 10, 10

Side Bends x 30, 30, 30

2:30pm

2 mile walk (@ 4mph)
 
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Saturday 02 April 2016

6:00pm - TRAINING PROTOCOL - warm ups then 5 sets of 4 reps @ ~70% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5, 120kgs x 2
Work set - 140kgs x 4, 4, 4, 4, 4
 
Sunday 03 April 2016

8:00am - HRV Elite Readiness Score 5 (Sympathetic) / Heart Rate Variability 57 / Average Heart Rate 57

2 mile walk (@ 4mph)

3:30pm - DELOAD - loads at ~50% of actual (or projected) 1rm

Body weight (in gym wear) - 83.5kgs

Overhead Press - 50kgs x 10

Rear Squats - 80kgs x 10

Supinated Chins - BW x 10

Dips - 90kgs (BW plus belt plus 5.75kgs) x 10

Deadlift - 100kgs x 10

Neutral Grip Chins - BW x 10

8:30pm

3 mile walk (@ 4mph)
 
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Monday 04 April 2016

6:00am - HRV Elite Readiness Score 5 (Sympathetic) / Heart Rate Variability 55 / Average Heart Rate 57

6:10am - DELOAD - loads @ ~50% of actual (or projected) 1rm

Body weight (in gym wear) - 82.25kgs

Overhead Press - 50kgs x 10

Supinated Chins - BW x 10

Dips - 90.5kgs (BW plus belt plus 7.5kgs) x 10

Neutral Grip Chins - BW x 10

2 mile walk
 
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Mick, I always stop by here because it reminds me how well I could be doing if I didn't keep getting distracted. Well done, that man! All the best for your new cycle.
 
Lol said:
Mick, I always stop by here because it reminds me how well I could be doing if I didn't keep getting distracted. Well done, that man! All the best for your new cycle.
Click to expand...

Thanks for that, deloading until Thursday then four days away with the missus in Suffolk as she needs some time away as the chemo is really getting her down, hopefully a few days away will help her mentally
 
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Monday 04 April 2016

6:00pm - DELOAD - loads @ ~50% of actual (or projected) 1rm

Rear Squats - 80kgs x 10

Deadlift - 100kgs x 10
 
Tuesday 05 April 2016

6:00am

HRV Elite Readiness Score 5 (Sympathetic) / Heart Rate Variability 55 / Average Heart Rate 58

DELOAD - loads @ ~50% of actual (or projected) 1rm

6:10am

Body weight (in gym wear) - 82.5kgs

Overhead Press - 50kgs x 10

Supinated Chins - BW x 10

Dips - 90.5kgs (BW plus belt plus 7.5kgs) x 10

Neutral Grip Chins - BW x 10

2 mile walk (@ 4mph)
 
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Tuesday 05 April 2016

6:00pm - DELOAD - loads @ ~50% of actual (or projected) 1rm

Rear Squats - 80kgs x 10

Deadlift - 100kgs x 10
 
Wednesday 06 April 2016

5:50am

HRV Elite Readiness Score 10 / Heart Rate Variability 60 / Average Heart Rate 59

6:05am

DELOAD - loads @ ~50% of actual (or projected) 1rm

Body weight (in gym wear) - 82.25kgs

Overhead Press - 50kgs x 10

Supinated Chins - BW x 10

Dips - 90kgs (BW plus belt plus 7kgs) x 10

Neutral Grip Chins - BW x 10

2 mile walk
 
Wednesday 06 April 2016

6:00pm

DELOAD - loads @ ~50% of actual (or projected) 1rm

Rear Squats - 80kgs x 10

Deadlift - 100kgs x 10
 
Thursday 07 April 2016

5:50am

HRV Elite Readiness Score 10 / Heart Rate Variability 60 / Average Heart Rate 54

6:00am

DELOAD - loads @ ~50% of actual (or projected) 1rm

Body weight (in gym wear) - 82kgs

Overhead Press - 50kgs x 10

Supinated Chins - BW x 10

Dips - 90kgs (BW plus belt plus 7.25kgs) x 10

Neutral Grip Chins - BW x 10

2 mile walk
 
Thursday 07 April 2016

8:00pm

DELOAD - loads @ ~50% of actual (or projected) 1rm

Rear Squats - 80kgs x 10

Deadlift - 100kgs x 10
 
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