mickc1965 training log

Wednesday 04 November 2015 - session 2 @ 5:50pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set (142.5kgs) potentially followed by one dropback set of 3 reps @ ~85% of daily max if having a good day

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min), 142.5kgs x 1
Dropback set – 120kgs x 3

TRAINING PROTOCOL – target is 3 sets of 25 reps then increase the load

Shrugs - 180kgs x 25, 25, 22
 
Thursday 05 November 2015 - session 1 @ 6:10am

Body weight (in gym wear) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 2) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 15 rep block - 15 reps @ 102.04% of previous 15rm

62.5kgs x 15 - PB for 15 reps

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 15 reps @ 101.28% of previous 15rm

98.75kgs (BW plus belt plus 16.25kgs) x 15 - PB for 15 reps

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 15 reps @ 101.11% of previous 15rm

113.75kgs (BW plus belt plus 31.25kgs) x 15 - PB for 15 reps

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 15 reps @ 102.70% of previous 15rm

95kgs x 12, 3
 
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Thursday 05 November 2015 - session 2 @ 7:00pm

TRAINING PROTOCOL - 4 singles starting at ~80% of daily max for 1st set increasing up to daily min on 4th set (135kgs)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min)

TRAINING PROTOCOL - 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) 3 trebles followed by 2 doubles @ 74.69% of 1rm

155kgs x 3, 3, 3, 2, 2

TRAINING PROTOCOL - 3 sets of 10 with 60 seconds between sets

SLDL - 60kgs x 10, 10, 10
 
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Friday 06 November 2015 - session 1 @ 6:05am

Body weight (in gym wear) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 2) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 15 rep block - 15 reps @ 104.08% of previous 15rm

63.75kgs x 12

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 15 reps @ 102.56% of previous 15rm

100kgs (BW plus belt plus 17.5kgs) x 15 - PB for 15 reps

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 15 reps @ 102.22% of previous 15rm

115kgs (BW plus belt plus 32.5kgs) x 15 - PB for 15 reps

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 15 reps @ 101.35% of previous 15rm

93.75kgs x 15 - PB for 15 reps
 
Friday 06 November 2015

178.5lbs / 80.97kgs - up 0.40lb / 0.19kg

Average nett daily calorie intake - 3206 = last weeks body weight x 18.0
Average gross (before cardio) daily calorie intake - 3206 = last weeks body weight x 18.0

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

carbs @ 38.4% (307g)
protein @ 38.4% (307g)
fats @ 23.2% (83g)
alcohol @ 0%
 
Friday 06 November 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set (142.5kgs) followed by one dropback set of 3 reps @ ~85% of daily max if having a good day

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min), 142.5kgs x 1
Dropback set – 120kgs x 3

TRAINING PROTOCOL – target is 3 sets of 25 reps then increase the load

Calf Raise (bar in hand) - 150kgs x 25, 25, 22
 
Saturday 07 November 2015 - session 1 @ 6:15am

Body weight (in gym wear) - 82kgs

RECOVERY SESSION - HST (CYCLE 12 WEEK 1) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle) but 3 sets of 5 reps

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 15 rep block - 3 x 5 reps @ 102.04% of previous 15rm

62.5kgs x 5, 5, 5

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 3 x 5 reps @ 102.56% of previous 15rm

100kgs (BW plus belt plus 17.25kgs) x 5, 5, 5

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 3 x 5 reps @ 102.22% of previous 15rm

115kgs (BW plus belt plus 32.25kgs) x 5, 5, 5

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 3 x5 reps @ 101.35% of previous 15rm

93.75kgs x 5, 5, 5

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set (142.5kgs) potentially followed by one dropback set of 3 reps @ ~85% of daily max if having a good day

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min), 142.5kgs x 1
Dropback set - no time and really it was too early in the day for squats but no time later to train, too busy today

TRAINING PROTOCOL – target is 3 sets of 25 reps then increase the load

Shrugs - 180kgs x 25, 25, 22
 
Sunday 08 November 2015 - session 1 @ 9:00am

Body weight (in gym wear) - 82kgs

RECOVERY SESSION - HST (CYCLE 12 WEEK 1) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle) but 3 sets of 5 reps

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 15 rep block - 3 x 5 reps @ 102.04% of previous 15rm

62.5kgs x 5, 5, 5

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 15 rep block - 3 x 5 reps @ 102.56% of previous 15rm

100kgs (BW plus belt plus 17.25kgs) x 5, 5, 5

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 15 rep block - 3 x 5 reps @ 102.22% of previous 15rm

115kgs (BW plus belt plus 32.25kgs) x 5, 5, 5

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 15 rep block - 3 x5 reps @ 101.35% of previous 15rm

93.75kgs x 5, 5, 5
 
Sunday 08 November 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to new daily max attempt on 5th set (145kgs) only increasing to this load permanently when this is comfortable followed by one dropback set of 3 reps @ ~85% of daily max if having a good day

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min), 145kgs x 1
Dropback set – 120kgs x 3

Note - 145kgs was very slow and almost a failure so will leave daily max at 142.5

TRAINING PROTOCOL - 1 set AMRAP

Calf Raise (bar in hand) - 150kgs x 28
Shrugs - 180kgs x 29
 
Monday 09 November 2015 - session 1 @ 6:05am

Body weight (in gym wear) - 82.25kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 3 - 10 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 10 reps @ 75.93% of previous 10rm

51.25kgs x 10

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 75.63% of previous 10rm

82.25kgs (BW) x 10

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 75.49% of previous 10rm

96.25kgs (BW plus belt plus 13.25kgs) x 10

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 75.61% of previous 10rm

77.5kgs x 10
 
Monday 09 November 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 4 singles starting at ~80% of daily max for 1st set increasing up to daily min on 4th set (135kgs) with no dropback set

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min)

TRAINING PROTOCOL - 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) 4 trebles followed by 1 double @ 74.69% of 1rm

155kgs x 3, 3, 3, 3, 2

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Calf Raise (bar in hand) - 150kgs x 25, 25, 20
 
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Tuesday 10 November 2015 - session 1 @ 6:00am

Body weight (in gym wear) - 82kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 3 - 10 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 10 reps @ 81.48% of previous 10rm

55kgs x 10

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 80.46% of previous 10rm

87.5kgs (BW plus belt plus 4.75kgs) x 10

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 80.39% of previous 10rm

102.5kgs (BW plus belt plus 19.75kgs) x 10

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 80.49% of previous 10rm

82.5kgs x 10

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Shrugs - 180kgs x 25, 22, 17
 
Decided to move a couple of exercises around to reduce time training in the evenings and increase the morning time slightly, new training order as follows

Mon - Sun AM - OH Press / Chins / Dips / Pendlay and alternating Calf Raise and Shrugs
Mon & Thurs PM will be Squats (daily min) and Deadlifts, all other PM workouts will be Squats (daily max with drop back set, depending on how it feels each day) and SLDL
 
Tuesday 10 November 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set (142.5gs) followed by one dropback set of 3 reps @ ~85% of daily max

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min), 142.5kgs x 1
Dropback set – 120kgs x 3

TRAINING PROTOCOL - 2 sets of 10 with 60 seconds between sets

SLDL - 60kgs x 10, 10
 
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Wednesday 11 November 2015 - session 1 @ 6:00am

Body weight (in gym wear) - 81.5kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 3 - 10 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 10 reps @ 81.48% of previous 10rm - 55kgs x 10

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 80.46% of previous 10rm - 87.5kgs (BW plus belt plus 5.25kgs) x 10

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 80.39% of previous 10rm - 102.5kgs (BW plus belt plus 20.25kgs) x 10

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 80.49% of previous 10rm - 82.5kgs x 10

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Calf Raise (bar in hand) - 150kgs x 25, 22, 18
 
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Wednesday 11 November 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~80% of daily max for 1st set increasing up to daily max on 5th set (140kgs) followed by one dropback set of 3 reps @ ~85% of daily max

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min), 142.5kgs x 1
Dropback set – 120kgs x 3

TRAINING PROTOCOL - 2 sets of 10 with 60 seconds between sets

SLDL - 60kgs x 10, 10
 
Thursday 12 November 2015 - session 1 @ 6:10am

Body weight (in gym wear) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 3 - 10 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 10 reps @ 83.33% of previous 10rm - 56.25kgs x 10

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 82.76% of previous 10rm - 90kgs (BW plus belt plus 7.5kgs) x 10

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 83.33% of previous 10rm - 106.25kgs (BW plus belt plus 23.75kgs) x 10

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 82.93% of previous 10rm - 85kgs x 10

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Shrugs - 180kgs x 25, 21, 14
 
Thursday 12 November 2015 - session 2 @ 5:10pm

TRAINING PROTOCOL - 4 singles starting at ~80% of daily max for 1st set increasing up to daily min on 4th set (135kgs)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 147.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 3, 80kgs x 2, 100kgs x 2
Work sets - 112.5kgs x 1, 120kgs x 1, 127.5kgs x 1, 135kgs x 1 (daily min)

TRAINING PROTOCOL - 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) 5 trebles @ 74.69% of 1rm

155kgs x 3, 3, 3, 3, 3
 
Friday 13 November 2015 - session 1 @ 6:25am

Body weight (in gym wear) - 81.5kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 3 - 10 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 10 reps @ 85.19% of previous 10rm - 57.5kgs x 10

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 10 reps @ 85.06% of previous 10rm - 92.5kgs (BW plus belt plus 10.25kgs) x 10

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 10 reps @ 85.29% of previous 10rm - 108.75kgs (BW plus belt plus 26.5kgs) x 10

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 10 reps @ 85.37% of previous 10rm - 87.5kgs x 10

TRAINING PROTOCOL – target is 3 sets of 25 reps with 60 seconds between sets then increase the load

Calf Raise (bar in hand) - 150kgs x 25, 25, 20
 
Weekly weigh in - Friday 13 November 2015

178.2lbs / 80.83kgs - down 0.3lb / 0.14kg

Average nett daily calorie intake - 3214 = last weeks body weight x 18.01
Average gross (before cardio) daily calorie intake - 3307 = last weeks body weight x 18.53

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

carbs @ 41.2% (340g)
protein @ 32.8% (271g)
fats @ 20.5% (75g)
alcohol @ 5.5%

Note - Was not expecting a weight loss at a nett caloric intake of body weight (in lbs) x 18 particularly as I upped the carbs and lowered the protein intake, just a blip I assume !!!!
 
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