mickc1965 training log

Sunday 22 November 2015 - session 2 @ 5:30pm

TRAINING PROTOCOL - 5 singles starting at ~75% of 1 rep max for 1st set increasing up to attempt a new 1rm (150kgs) only increasing load when this is comfortable

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 2, 80kgs x 2, 100kgs x 1
Work sets - 110kgs x 1, 120kgs x 1, 130kgs x 1, 140kgs x 1, 150kgs x 1 - PB

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

SLDL - 60kgs x 10, 10, 10
 
Monday 23 November 2015 - session 1 @ 6.10am

Body weight (in gym wear) - 82kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 80.56% of previous 5rm

107.75kgs (BW plus belt plus 25kgs) x 5+2+2+2+2+2

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) @ 80.43% of previous 5rm

92.5kgs x 5+2+2+2+2+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, 22
 
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Monday 23 November 2015 - session 2 @ 5:45pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set at ~95% of 1rm (142.5kgs) with no dropback set

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 150kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 112.5kgs x 1, 122.5kgs x 1, 132.5kgs x 1, 142.5kgs x 1

TRAINING PROTOCOL - starting at 5 doubles @ 160kgs increasing one rep per set every workout (160 x 3, 2, 2, 2, 2 then 160 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 @ 77.10% of 1rm

160kgs x 3, 3, 3, 2, 2
 
Tuesday 24 November 2015 - session 1 @ 8:00am

Body weight (in gym wear) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 5 - 5 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) @ 81.03% of previous 5rm

58.75kgs x 5+2+2+2+2+2

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 80.85% of previous 5rm

95kgs (BW plus belt plus 12.5kgs) x 5+2+2+2+2+2

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

Shrugs - 180kgs x 25, 25, 20
 
Tuesday 24 November 2015 - session 2 @

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set of ~95% of 1rm (142.5kgs) followed by one dropback set between 3 & 5 reps @ 80-85% of 1rm (increasing next session once 5 reps achieved)

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 2, 80kgs x 2, 100kgs x 1
Work sets - 112.5kgs x 1, 122.5kgs x 1, 132.5kgs x 1, 142.5kgs x 1
Dropback set – 122.5kgs x 4

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

SLDL - 60kgs x 10, 10, 10
 
Wednesday 25 November 2015 - session 1 @ 6:00am

Body weight (in gym wear) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 85.05% of previous 5rm

113.75kgs (BW plus belt plus 31.25kgs) x 5+2+2+2+2+2

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) @ 85.87% of previous 5rm

98.75kgs x 5+2+2+2+2+2

Will be dropping both calf raise and shrugs from routine for the forseeable future due to some particularly bad news for my wife where my training will now take a back seat so we can concentrate on her health, will probably complete this cycle before her treatment starts but after that training will be intermittent at best.
 
Wednesday 25 November 2015 - session 2 @ 4:00pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set at ~95% of 1rm (142.5kgs) with no dropback set

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 150kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 112.5kgs x 1, 122.5kgs x 1, 132.5kgs x 1, 142.5kgs x 1

TRAINING PROTOCOL - starting at 5 doubles @ 160kgs increasing one rep per set every workout (160 x 3, 2, 2, 2, 2 then 160 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@ 77.10% of 1rm

160kgs x 3, 3, 3, 3, 2
 
Thursday 26 November 2015 - session 1 @ 4:10am

Body weight (in gym wear) - 82.25kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 5 - 5 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) @ 86.21% of previous 5rm

62.5kgs x 5+2+2+2+2+2

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 85.11% of previous 5rm

100kgs (BW plus belt plus 17kgs) x 5+2+2+2+2+2
 
Thursday 26 November 2015 - session 2 @ 7:00pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set of ~95% of 1rm (142.5kgs) followed by one dropback set between 3 & 5 reps @ 80-85% of 1rm (increasing next session once 5 reps achieved)

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 2, 80kgs x 2, 100kgs x 1
Work sets - 112.5kgs x 1, 122.5kgs x 1, 132.5kgs x 1, 142.5kgs x 1
Dropback set – 122.5kgs x 3

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

SLDL - 60kgs x 10, 10, 10
 
Friday 27 November 2015 - session 1 @ 6:10am

Body weight (in gym wear) - 82.25kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 90.65% of previous 5rm

121.25kgs (BW plus belt plus 38.25kgs) x 5+2+2+2+2+2

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) @ 90.22% of previous 5rm

103.75kgs x 5+2+2+2+2+2
 
Weekly weigh in - Friday 27 November 2015

178.8lbs / 81.09kgs - up 0.2lb / 0.09kg

Average nett daily calorie intake - 3216 = last weeks body weight x 18.01
Average gross (before cardio) daily calorie intake - 3216 = last weeks body weight x 18.01

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

carbs @ 45.6% (367g)
protein @ 34.4% (276g)
fats @ 20.0% (71g)
alcohol @ 0%
 
Friday 27 November 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set at ~95% of 1rm (142.5kgs) with no dropback set

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 150kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 112.5kgs x 1, 122.5kgs x 1, 132.5kgs x 1, 142.5kgs x 1

TRAINING PROTOCOL - starting at 5 doubles @ 160kgs increasing one rep per set every workout (160 x 3, 2, 2, 2, 2 then 160 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 77.10% of 1rm

160kgs x 3, 3, 3, 3, 3
 
Saturday 28 November 2015 - session 1 @ 6.00am

Body weight (in gym wear) - 82.5kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 90.43% of previous 5rm

106.25kgs (BW plus belt plus 23kgs) x 5+2+2+2+2+2

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) @ 91.38% of previous 5rm

66.25kgs x 5+2+2+2+2+2
 
Saturday 28 November 2015 - session 2 @ 1:30pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set of ~95% of 1rm (142.5kgs) followed by one dropback set between 3 & 5 reps @ 80-85% of 1rm (increasing next session once 5 reps achieved)

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 2, 80kgs x 2, 100kgs x 1
Work sets - 112.5kgs x 1, 122.5kgs x 1, 132.5kgs x 1, 142.5kgs x 1
Dropback set – 122.5kgs x 5

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

SLDL - 60kgs x 10, 10, 10
 
Sunday 29 November 2015 - session 1 @ 8:10am

Body weight (in gym wear) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 95.33% of previous 5rm

127.5kgs (BW plus belt plus 45kgs) x 5+2+2+2+2+1

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) @ 95.65% of previous 5rm

110kgs x 5+2+2+2+2+2
 
Sunday 29 November 2015 - session 2 @ 12:45pm

TRAINING PROTOCOL - 5 singles starting at ~75% of 1 rep max for 1st set increasing up to new 1rm attempt at 152.5kgs only increasing load when this is comfortable

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 2, 80kgs x 2, 100kgs x 1
Work sets - 112.5kgs x 1, 122.5kgs x 1, 132.5kgs x 1, 142.5kgs x 1, 152.5kgs x 1 - PB

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

Good Mornings - 60kgs x 10, 10, 10
 
Monday 30 November 2015

Body weight (in gym wear) - 82kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 6 - 5 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) @ 96.55% of previous 5rm

70kgs x 5, 3, 2

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 95.95% of previous 5rm

112.75kgs (BW plus belt plus 30kgs) x 5+2+2+2+1+1

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set at ~95% of 1rm (145kgs) with no dropback set

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 152.5kgs x 1)

Warm ups - Air squats x 10, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 125kgs x 1, 135kgs x 1, 145kgs x 1

TRAINING PROTOCOL - starting at 5 doubles @ 165kgs increasing one rep per set every workout (165 x 3, 2, 2, 2, 2 then 165 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 doubles @
79.51% of 1rm

165kgs x 2, 2, 2, 2, 2
 
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Tuesday 01 December 2015 - session 1 @ 6:10am

Body weight (in gym wear) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 6 - 5 REP BLOCK) - recovery session

Overhead Press (61.25kgs x 15 / 67.5kgs x 10 / 72.5kgs x 5) - 45kgs x 12

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) - 81.75kgs (BW) x 12

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 81.75kgs (BW) x 12

Pendlay Rows (92.5kgs x 15 / 102.5kgs x 10 / 115kgs x 5) - 70kgs x 12
 
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