mickc1965 training log
- Thread starter mickc1965
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mickc1965
Well-Known Member
Saturday 14 May 2016
7:25am - TRAINING PROTOCOL - HST (CYCLE 15) - 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) - 81.5kgs
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (15 max) then 2nd set clustered to achieve same number of reps in 1st set @ 90.43% of previous 5rm
Work sets - 106.25kgs (BW plus belt plus 24kgs) x 15, 8+3+2+2
Accessory Work
Wide Grip Pullups - 81.5kgs (Body Weight) x 10, 10, 10
Neutral Grip Chins - 81.5kgs (Body Weight) x 10, 10, 10
7:45am - 2 mile walk (@ 4mph)
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mickc1965
Well-Known Member
Saturday 14 May 2016
4:15pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 56.92% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5
Work sets - 92.5kgs x 12, 10, 8
Accessory Work
Front Squats - 60kgs x 10, 10, 10
Barbell Hack Squat - 60kgs x 10, 10, 10
4:15pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 56.92% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5
Work sets - 92.5kgs x 12, 10, 8
Accessory Work
Front Squats - 60kgs x 10, 10, 10
Barbell Hack Squat - 60kgs x 10, 10, 10
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mickc1965
Well-Known Member
Sunday 15 May 2016
6:25am - TRAINING PROTOCOL - HST (CYCLE 15) - 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) - 81.5kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set (10 max) then 2nd set clustered to achieve same number of reps in 1st set) @ 91.06% of previous 5rm
Work sets - 68.75kgs x 8
Metabolic set - 51.75kgs x 13
Note - strength seems to be decreasing on this exercise so after only getting 8 reps in first set (first rep was really slow) decided to do a metabolic set, will continue with this method for remainder of cycle.
Accessory Work
Side lateral raises - 7kgs x 15, 15, 15
Rear lateral raises - 7kgs x 15, 15, 15
Shrugs - 170kgs x 15, 15
6:50am - 3 mile walk (@ 4mph)
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mickc1965
Well-Known Member
Monday 16 May 2016
5:55am - TRAINING PROTOCOL - HST (CYCLE 15) - 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) - 81.5kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (10 max) then 2nd set clustered to achieve same number of reps in 1st set @ 92.98% of previous 5rm
Work Sets - 132.5kgs (BW plus belt plus 50.25kgs) x 10, 6+2+2
Accessory Work
Flat Bench - 65kgs x 12, 10, 8
Press Ups x 10, 10
6:20am - 2 mile run
mickc1965
Well-Known Member
I am a bit concerned about my overall arm size as they seem to be losing a bit too much size for my liking during this cut so I may add some direct arm work 
but not sure at the moment, if I do it will have to be in the evening sessions as I do not have the time in the mornings unless I get up 10-15 minutes earlier (so would need to be up and about by 5:20 am) as I need the time in the morning for 20-25 minutes of weights followed by 30 minutes of walking (or 18 minutes of running) - work just seems to get in the way of life!!
but not sure at the moment, if I do it will have to be in the evening sessions as I do not have the time in the mornings unless I get up 10-15 minutes earlier (so would need to be up and about by 5:20 am) as I need the time in the morning for 20-25 minutes of weights followed by 30 minutes of walking (or 18 minutes of running) - work just seems to get in the way of life!!
mickc1965
Well-Known Member
Tuesday 17 May 2016
6:30am - TRAINING PROTOCOL - HST (CYCLE 15) - 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) - 81.25kgs
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (15 max) then 2nd set clustered to achieve same number of reps in 1st set @ 92.55% of previous 5rm
Work sets - 108.75kgs (BW plus belt plus 26.75kgs) x 12, 7+3+2
Accessory Work
Wide Grip Pullups - 82.5kgs (BW plus belt plus 0.5kgs) x 12, 10, 8
Neutral Grip Chins - 82.5kgs (BW plus belt plus 0.5kgs) x 12, 10, 8
EZ curls - 25kgs x 12, 10, 8
7:00am - 2 mile walk
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mickc1965
Well-Known Member
That is the plan but after doing 3 sets of skullcrushers yesterday and 3 sets of bicep curls this morning I remember why I stopped doing them - aching elbow joints
mickc1965
Well-Known Member
Tuesday 17 May 2016
6:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 56.92% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5
Work sets - 92.5kgs x 5, 5, 5, 5, 5, 5
Accessory Work
Front Squats - 62.5kgs x 5, 5, 5, 5, 5, 5
Barbell Hack Squats - 62.5kgs x 5, 5, 5, 5, 5, 5
6:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 56.92% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5
Work sets - 92.5kgs x 5, 5, 5, 5, 5, 5
Accessory Work
Front Squats - 62.5kgs x 5, 5, 5, 5, 5, 5
Barbell Hack Squats - 62.5kgs x 5, 5, 5, 5, 5, 5
I can't do skullcrushers either, for the same reason but triceps pushdowns are fine on me. Maybe that's an idea for you.