mickc1965 training log

Friday 09 October 2015 session 1 @ 6:10am

HST CYCLE 11 WEEK 7 - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous HST cycle)

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 10 rep block - 15-20 reps @ 102.04% of previous 10rm

125kgs (bw plus 45kgs) x 10 - PB for 10 reps
125kgs (bw plus 45kgs) x 7

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 5 rep block - 10 rep block - 15-20 reps @ 105.40% of previous 10rm

97.5kgs x 10 - PB for 10 reps
97.5kgs x 8
 
Weekly weigh in - Friday 09 October 2015

176.3lbs / 79.97kgs - up 0.5lb / 0.23kg

Average nett daily calorie intake - 3165 = last weeks body weight x 18.0
Average gross (before cardio) daily calorie intake - 3165 = last weeks body weight x 18.0

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

carbs @ 37.3% (296g)
protein @ 36.3% (288g)
fats @ 19.3*% (68g)
alcohol @ 7.1%
 
Friday 09 October 2015 – session 2 @ 6:00pm

TRAINING METHOD - target is initially 5 singles starting at ~75% of 1rm for 1st set increasing up to 90-95% for 5th set with daily minimum set at ~85%, will do dropback sets if 5th set feels good - will increase load on bar by 2.5kgs for each set maybe once a fortnight or when loads begin to feel easy!!

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 15, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 125kgs (daily minimum) x 1, 130kgs x 1, 135kgs x 1
Drop sets – none

TRAINING METHOD – starting with a load that I can achieve 3 sets of 15 reps, then increase to 20 reps and once all 3 sets are 20 reps increase to 25 and again once all 3 sets are 25 reps then increase the load

Shrugs - 170kgs x 23, 20, 20
 
Saturday 10 October 2015 – session 1 @ 6:40am

HST CYCLE 11 WEEK 7 - RECOVERY LOADS - 2 sets of 10 reps @ ~50% of projected 1rm (chins ~58%)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) - 42.5kgs x 10, 10

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) - 60kgs x 10, 10

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) - 80kgs (bw) x 10, 10

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) - 80kgs (bw) x 10, 10
 
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Saturday 10 October 2015 – session 2 @ 5:25pm

TRAINING METHOD - target is initially 5 singles starting at ~75% of 1rm for 1st set increasing up to 90-95% for 5th set with daily minimum set at ~85%, will do dropback sets if 5th set feels good - will increase load on bar by 2.5kgs for each set maybe once a fortnight or when loads begin to feel easy!!

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 15, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 125kgs (daily minimum) x 1, 130kgs x 1, 135kgs x 1
Drop sets –

TRAINING METHOD - starting at 5 doubles increasing one rep per set every workout (150 x 3, 2, 2, 2, 2 then 150 x 3, 3, 2, 2, 2 etc) until 5 trebles then increase load on bar and repeat

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 1 treble then 4 doubles @ 72.29% of 1rm

150kgs x 3, 2, 2, 2, 2
 
Sunday 11 October 2015 – session 1 @ 7:45am

HST CYCLE 11 WEEK 7 - RECOVERY LOADS - 2 sets of 10 reps @ ~50% of projected 1rm (chins ~58%)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) - 42.5kgs x 10, 10

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) - 60kgs x 10, 10

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) - 80kgs (bw) x 10, 10

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) - 80kgs (bw) x 10, 10
 
Sunday 11 October 2015 – session 2 @ 5:50pm

TRAINING METHOD - target is initially 5 singles starting at ~75% of 1rm for 1st set increasing up to 90-95% for 5th set with daily minimum set at ~85%, will do dropback sets if 5th set feels good - will increase load on bar by 2.5kgs for each set maybe once a fortnight or when loads begin to feel easy!!

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 15, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 125kgs (daily minimum) x 1, 130kgs x 1, 135kgs x 1
Drop sets – none

TRAINING METHOD – starting with a load that I can achieve 3 sets of 15 reps, then increase to 20 reps and once all 3 sets are 20 reps increase to 25 and again once all 3 sets are 25 reps then increase the load

Calf Raise (bar in hand) - 140kgs x 25, 19 (lost balance), 22
 
@Jester, I will push them but at the moment 135 is quite slow and do not want to repeat the slight tweak I did last week at 140, I feel that I am slightly twisting coming out of the hole on the last set/rep so also a bit mindful of that, however enjoying squatting every day and will probably start increasing the loads next week.
 
Monday 12 October 2015 - session 1 @ 7:10am

HST CYCLE 11 WEEK 8 - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous HST cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 5 rep block - total of 3 - 5 reps @ 101.75% of previous 5rm

72.5kgs x 4

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 5 rep block - total of 3 - 5 reps @ 102.17% of previous 5rm

117.5kgs (bw plus 37.5kgs) x 4

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 5 rep block - total of 3 - 5 reps @ 100.94% of previous 5rm

133.75kgs (bw plus 53.75kgs) x 4

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 5 rep block - total of 3 - 5 reps @ 107.14% of previous 5rm

112.5kgs x 5 - PB for 5 reps
 
Monday 12 October 2015 - session 2 @ 6:40pm

TRAINING METHOD - target is initially 5 singles starting at ~75% of 1rm for 1st set increasing up to 90-95% for 5th set with daily minimum set at ~85%, will do dropback sets if 5th set feels good - will increase load on bar by 2.5kgs for each set maybe once a fortnight or when loads begin to feel easy!!

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 125kgs (daily minimum) x 1, 130kgs x 1, 135kgs x 1
Drop sets – none

TRAINING METHOD – starting with a load that I can achieve 3 sets of 15 reps, then increase to 20 reps and once all 3 sets are 20 reps increase to 25 and again once all 3 sets are 25 reps then increase the load

Shrugs - 170kgs x 25, 23, 20
 
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mickc1965 said:
@Jester, I will push them but at the moment 135 is quite slow and do not want to repeat the slight tweak I did last week at 140, I feel that I am slightly twisting coming out of the hole on the last set/rep so also a bit mindful of that, however enjoying squatting every day and will probably start increasing the loads next week.
Click to expand...

Safety first, for sure.

Do you brace or arch to stay tight (predominantly) ... ?
 
Tuesday 13 October 2015 – session 1 @ 6:10am

HST CYCLE 11 WEEK 8 - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 10 rep block - total of 8-10 reps @ 103.77% of previous 10rm

68.75kgs x 4

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 10 rep block - total of 8-10 reps @ 102.38% of previous 10rm

107.5kgs (bw plus 26.75kgs) x 10 - PB for 10 reps

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 10 rep block - total of 8-10 reps @ 103.06% of previous 10rm

126.25kgs (bw plus 45.5kgs) x 10 - PB for 10 reps

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 10 rep block - total of 8-10 reps @ 108.11% of previous 10rm

100kgs x 10 - PB for 10 reps
 
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Tuesday 13 October 2015 – session 2 @ 5:50pm

TRAINING METHOD - target is initially 5 singles starting at ~75% of 1rm for 1st set increasing up to 90-95% for 5th set with daily minimum set at ~85%, will do dropback sets if 5th set feels good - will increase load on bar by 2.5kgs for each set maybe once a fortnight or when loads begin to feel easy!!

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 125kgs (daily minimum) x 1, 130kgs x 1, 135kgs x 1
Drop sets –

TRAINING METHOD - starting at 5 doubles increasing one rep per set every workout (150 x 3, 2, 2, 2, 2 then 150 x 3, 3, 2, 2, 2 etc) until 5 trebles then increase load on bar and repeat

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 2 trebles then 3 doubles @ 72.29% of 1rm

150kgs x 3, 3, 2, 2, 2

TRAINING METHOD - 3 sets of 10 with 60 seconds between sets, increasing load when gets too easy

SLDL - 60kgs x 10, 10, 10
 
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Wednesday 14 October 2015 - session 1 @ 6:10am

HST CYCLE 11 WEEK 8 - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous HST cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 15 rep block - total of 12-15reps @ 106.52% of previous 15rm

61.25kgs x 10 - supposed to be 15 reps no wonder it felt easy!!! Doh!!!

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 15 rep block - total of 12-15 reps @ 104.05% of previous 15rm

96.25kgs (bw plus 15.75kgs) x 15 - PB for 15 reps

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 15 rep block - total of 12-15 reps @ 103.49% of previous 15rm

111.25kgs (bw plus 20.75kgs) x 15 - PB for 15 reps

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 15 rep block - total of 12-15 reps @ 109.09% of previous 15rm

90kgs x 15 - PB for 15 reps
 
Jester said:
Watch Layne Norton's squat and deadlift tutorials, recently posted to supertraining06's channel (Mark Bell's channel) and start bracing. It is infinitely superior (and safer).
Click to expand...

Cheers @Jester, I will give it a go tonight, legs feel very tired today after squats, deads and SLDL (straight not stiff leg as using this for hamstring stretch) last night - oh the joys of daily squatting!!!!. :)
 
Wednesday 14 October 2015 - session 2 @ 6:00pm

TRAINING METHOD - target is initially 5 singles starting at ~75% of 1rm for 1st set increasing up to 90-95% for 5th set with daily minimum set at ~85%, will do dropback sets if 5th set feels good - will increase load on bar by 2.5kgs for each set maybe once a fortnight or when loads begin to feel easy!!

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 145kgs x 1)

Warm ups - Air squats x 10, 40kgs x 8, 60kgs x 5, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 125kgs (daily minimum) x 1, 130kgs x 1, 135kgs x 1, 140kgs x 1
Decided to try 140 as an extra set but stepped forward on this rep but other than that felt very good so 140 will now be last rep rather than 135, so now 1st work set will be at ~80% of daily max and daily minimum will be ~90% of daily max, thanks @Jester for suggesting bracing rather than arching lower back it feels far more stable
Drop sets – none

TRAINING METHOD – starting with a load that I can achieve 3 sets of 15 reps, then increase to 20 reps and once all 3 sets are 20 reps increase to 25 and again once all 3 sets are 25 reps then increase the load

Calf Raise (bar in hand) - 140kgs x 25, 25, 22
 
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Thursday 15 October 2015 - session 1 @ 6:05am

TRAINING PROTOCOL - HST (CYCLE 11 WEEK 8) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 5 rep block - total of 3 - 5 reps @ 101.75% of previous 5rm

72.5kgs x 5 - PB for 5 reps

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 5 rep block - total of 3 - 5 reps @ 102.17% of previous 5rm

117.5kgs (bw plus 36.75kgs) x 5 - PB for 5 reps

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 5 rep block - total of 3 - 5 reps @ 100.94% of previous 5rm

133.75kgs (bw plus 53kgs) x 5 - PB for 5 reps

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 5 rep block - total of 3 - 5 reps @ 109.52% of previous 5rm

115kgs x 5 - PB for 5 reps
 
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