mickc1965 training log

Sunday 13 December 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - 5 singles starting at ~75% of 1 rep max for 1st set increasing up to current 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 / 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, 152.5kgs x 1

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

Good Mornings - 60kgs x 10, 10, 10
 
Monday 14 December 2015 - session 1 @ 6:10am

Body weight (in gym wear) - 83kgs

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) - 83kgs (BW) x 12

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 83kgs (BW) x 12
 
Monday 14 December 2015 - session 2 @ 6:10pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to ~90% of 1rm on 4th set (137.5kgs) 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, 122.5kgs x 1, 130kgs x 1, 137.5kgs x 1

TRAINING PROTOCOL - total rep count for worksets will be 6-9 reps starting at 3 doubles @ 167.5kgs increasing one rep per set every workout (167.5 x 3, 2, 2 then 167.5 x 3, 3, 2 then 167.5 x 3, 3, 3) and sticking with 3 trebles for the remainder of each 2 week cycle 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 @ 80.72% of 1rm

167.5kgs x 2, 2, 2
 
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Tuesday 15 December 2015 - session 1 @ 6:10am

Body weight (in gym wear) - 82.5kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 8 - TESTING 5 REP MAXES) - 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) @ 102.06% of previous 5rm - 74kgs x 5 - PB

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 104.25% of previous 5rm - 122.5kgs (BW plus belt plus 39.25kgs) x 4 nearly there for the 5th rep

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 102.80% of previous 5rm - 137.5kgs (BW plus belt plus 54.25kgs) x 5 - PB
 
Tuesday 15 December 2015 - session 2 @ 6:10pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set of ~95% of 1rm (145kgs) 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 / 152.5kgs x 1)

Warm ups - Air squats x 5, 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
Dropback set – 125kgs x 4

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

Good Mornings - 60kgs x 10, 10, 10
 
Wednesday 16 December 2015 - 5:50am

Body weight (in gym wear) - 82.5kgs

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) - 82.5kgs (BW) x 12

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 82.5kgs (BW) x 12

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to ~90% of 1rm on 4th set (137.5kgs) 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 5, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 122.5kgs x 1, 130kgs x 1, 137.5kgs x 1

TRAINING PROTOCOL - total rep count for worksets will be 6-9 reps starting at 3 doubles @ 167.5kgs increasing one rep per set every workout (167.5 x 3, 2, 2 then 167.5 x 3, 3, 2 then 167.5 x 3, 3, 3) and sticking with 3 trebles for the remainder of each 2 week cycle 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 - all with versa gripps) 1 treble followed by 2 doubles @ 80.72% of 1rm

167.5kgs x 3, 2, 2
 
Thursday 17 December 2015 - session 1 @ 6.10am

Body weight (in gym wear) - 83kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 8 - TESTING 10 REP MAXES) - 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) @ 102.22% of previous 10rm - 69kgs x 10 - PB

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 102.30% of previous 10rm - 111.25kgs (BW plus belt plus 27.5kgs) x 10 - PB

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 103.92% of previous 10rm - 132.5kgs (BW plus belt plus 48.75kgs) x 10 - PB
 
Thursday 17 December 2015 - session 2 @ 6:10pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to ~95% of 1rm on 4th set (145kgs) followed by one dropback set of 3 reps @ 85% of 1rm

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

Warm ups - Air squats x 5, 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
Dropback set – 130kgs x 3

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

Good Mornings - 60kgs x 10, 10, 10
 
Friday 18 December 2015 - session 1 @ 6.00am

Body weight (in gym wear) - 82.5kgs

HST - 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) - 82.5kgs (BW) x 12

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 82.5kgs (BW) x 12

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to ~90% of 1rm on 4th set (137.5kgs) 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 5, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 122.5kgs x 1, 130kgs x 1, 137.5kgs x 1
 
Friday 18 December 2015

180.9lbs / 82.05kgs - no change

Average nett daily calorie intake - 3257 = last weeks body weight x 18.00
Average gross (before cardio) daily calorie intake - 3257 = last weeks body weight x 18.00

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

carbs @ 42.4% (344g)
protein @ 34.2% (279g)
fats @ 17.7% (64g)
alcohol @ 5.7%
 
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Friday 18 December 2015 - session 2 @ 7.30pm

TRAINING PROTOCOL - total rep count for worksets will be 6-9 reps starting at 3 doubles @ 167.5kgs increasing one rep per set every workout (167.5 x 3, 2, 2 then 167.5 x 3, 3, 2 then 167.5 x 3, 3, 3) and sticking with 3 trebles for the remainder of each 2 week cycle 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 - all with versa gripps) 2 trebles followed by 1 double @ 80.72% of 1rm

167.5kgs x 3, 3, 2
 
Saturday 19 December 2015 - session 1 @ 11:00am

Body weight (in gym wear) - 82.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 8 - TESTING 15 REP MAXES) - 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) 103.67% of previous 15rm - 63.5kgs x 15 - PB

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 103.85% of previous 15rm - 101.25kgs (BW plus belt plus 17.75kgs) x 15 - PB

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 104.44% of previous 15rm - 117.5kgs (BW plus belt plus 32.75kgs) x 15 - PB
 
Saturday 19 December 2015 - session 2 @ 4:50pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to ~90% of 1rm on 4th set (145kgs) followed by one dropback set of 3 reps @ -85% of 1rm

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

Warm ups - Air squats x 5, 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
Dropback set – 130kgs x 3

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

Good Mornings - 60kgs x 10, 10, 10
 
Sunday 20 December 2015 - session 1 @ 8:30am

Body weight (in gym wear) - 82.25kgs

HST - 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) - 82.25kgs (BW) x 12

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 82.25kgs (BW) x 12

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to ~90% of 1rm on 4th set (137.5kgs) 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 5, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 122.5kgs x 1, 130kgs x 1, 137.5kgs x 1
 
Sunday 20 December 2015 - session 2 @ 6:00pm

TRAINING PROTOCOL - total rep count for worksets will be 6-9 reps starting at 3 doubles @ 167.5kgs increasing one rep per set every workout (167.5 x 3, 2, 2 then 167.5 x 3, 3, 2 then 167.5 x 3, 3, 3) and sticking with 3 trebles for the remainder of each 2 week cycle 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 - all with versa gripps) 3 trebles @ 80.72% of 1rm

167.5kgs x 3, 3, 3
 
Monday 21 December 2015 - session 1 @ 6.10am

Body weight (in gym wear) - 83kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 9 - TESTING 15 REP MAXES) - 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) 104.48% of previous 15rm - 64kgs x 15 - PB

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 105.12% of previous 15rm - 102.5kgs (BW plus belt plus 18.75kgs) x 15 - PB

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 105.55% of previous 15rm - 118.75kgs (BW plus belt plus 35kgs) x 15 - PB
 
Monday 21 December 2015 - session 2 @ 6:10pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set of ~95% of 1rm (145kgs) followed by one dropback set between 3 & 5 reps @ 85% of 1rm

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

Warm ups - Air squats x 5, 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
Dropback set – 130kgs x 3

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

Good Mornings - 60kgs x 10, 10, 10
 
Tuesday 22 December 2015 - session 1 @ 6:10am

Body weight (in gym wear) - 82.75kgs

HST - 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) - 82.75kgs (BW) x 12

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) - 82.75kgs (BW) x 12

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to ~90% of 1rm on 4th set (137.5kgs) 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 5, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 115kgs x 1, 122.5kgs x 1, 130kgs x 1, 137.5kgs x 1
 
Tuesday 22 December 2015 - session 2 @ 6:10pm

TRAINING PROTOCOL - attempting new 1rm without versa gripps

Deadlift

Warm ups - 60kgs x 5, 80kgs x 3, 100kgs x 1, 120kgs x 1
Work sets - 140kgs x 1, 150kgs x 1, 160kgs x 1, 170kgs x 1, 180kgs x 1, 190kgs x 1
 
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mickc1965 said:
TRAINING PROTOCOL - total rep count for worksets will be 6-9 reps starting at 3 doubles @ 167.5kgs increasing one rep per set every workout (167.5 x 3, 2, 2 then 167.5 x 3, 3, 2 then 167.5 x 3, 3, 3) and sticking with 3 trebles for the remainder of each 2 week cycle 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 - all with versa gripps) 3 trebles @ 80.72% of 1rm

167.5kgs x 3, 3, 3
Click to expand...

Thinking of changing my deadlift routine from the above description to training with singles as I did last night (see below) and still 3 x per week, any recommendations on set up i.e. should I do 3 all out workouts per week as I am only doing singles or should I work at a % of 1rm for two sessions with one all out workout per week?

Bear in mind I squat 7 x per week (singles) - 3 x per week up to 90% of 1rm (currently AM on deadlift days), 3 x per week up to 95% of 1rm with 1 x dropback set of 3 reps @ 85% and 1 x per week at 100% or new 1rm attempt

mickc1965 said:
TRAINING PROTOCOL - attempting new 1rm without versa gripps

Deadlift

Warm ups - 60kgs x 5, 80kgs x 3, 100kgs x 1, 120kgs x 1
Work sets - 140kgs x 1, 150kgs x 1, 160kgs x 1, 170kgs x 1, 180kgs x 1, 190kgs x 1
Click to expand...
 
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