mickc1965 training log

Wednesday 23 December 2015 - session 1 @ 12:30pm

Body weight (in gym wear) - 81.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 9 - 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) @ 103.70% of previous 10rm - 70kgs x 8

Neutral Grip Chins (97.5kgs x 15 / 108.75kgs x 10 / 117.5kgs x 5) @ 103.44% of previous 10rm - 112.5kgs (BW plus belt plus 30kgs) x 10 - PB

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 104.90% of previous 10rm - 133.75kgs (BW plus belt plus 51.25kgs) x 10 - PB
 
Wednesday 23 December 2015 - session 2 @ 5:50pm

TRAINING PROTOCOL - 5 singles starting at ~75% of 1 rep max for 1st set increasing up to new 1rm attempt at 155kgs 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 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, 155kgs x 1 - PB

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

Good Mornings - 60kgs x 10, 10, 10
 
Thursday 24 December 2015 - session 1 @ 12:00pm

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 / 155kgs x 1)

Warm ups - Air squats x 5, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 117.5kgs x 1, 125kgs x 1, 132.5kgs x 1, 140kgs x 1
 
Thursday 24 December 2015 - session 2 @ 5:50pm

TRAINING PROTOCOL - attempting new 1rm

Deadlift (190kgs x 1)

Warm ups - 60kgs x 5, 80kgs x 3, 100kgs x , 120kgs x 1
Work sets - 140kgs x 1, 150kgs x 1, 160kgs x 1, 170kgs x 1, 180kgs x 1, 195kgs x 1 - PB
 
Friday 25 December 2015 - session 1 @ 6:20am

Body weight (in gym wear) - 82.75kgs

TRAINING PROTOCOL - HST (CYCLE 12 WEEK 9 - 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) @ 103.44% of previous 5rm - 75kgs x 3

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 39kgs) x 4

Dips (112.5kgs x 15 / 127.5kgs x 10 / 133.75kgs x 5) @ 103.73% of previous 5rm - 138.75kgs (BW plus belt plus 55.25kgs) x 2

Note - Extremely bad day at the office today but it is the end of week 9 and have been getting little more than 4 or 5 hours sleep a night for the last couple of weeks so not surprised really, after today will be 10 days of deloading (may even do a proper SD) Also morning heart rate is 4-5 bpm up from normal level.
 
Weekly weigh in - Friday 25 December 2015

180.8lbs / 82.01kgs - down 0.1lb / 0.04kg

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 @ 45.5% (370g)
protein @ 33.7% (274g)
fats @ 20.8% (75g)
alcohol @ 0%
 
Friday 25 December 2015 - session 2 @ 12:00pm

TRAINING PROTOCOL - 4 singles starting at ~75% of 1rm for 1st set increasing up to daily min on 4th set of ~95% of 1rm (147.5kgs) 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 / 155kgs x 1)

Warm ups - Air squats x 5, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 117.5kgs x 1, 127.5kgs x 1, 137.5kgs x 1, 147.5kgs x 1
Dropback set – 132.5kgs x 3
 
Saturday 26 December 2015

Body weight (in gym wear) - 83.75kgs (xmas excess)

10 DAY DELOAD - loads at ~50% of actual (or projected) 1rm

Rear Squats - 80kgs x 10

Deadlift - 100kgs x 10

Good Mornings - 60kgs x 10

Overhead Press - 45kgs x 10

Neutral Grip Chins - BW x 10

Dips - BW x 10
 
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Sunday 27 December 2015

10 DAY DELOAD - loads at ~50% of actual (or projected) 1rm

Rear Squats - 80kgs x 10

Deadlift - 100kgs x 10

Good Mornings - 60kgs x 10

Overhead Press - 45kgs x 10

Neutral Grip Chins - BW x 10

Dips - BW x 10
 
Monday 28 December 2015

10 DAY DELOAD - loads at ~50% of actual (or projected) 1rm

Rear Squats - 80kgs x 10

Deadlift - 100kgs x 10

Good Mornings - 60kgs x 10

Overhead Press - 45kgs x 10

Neutral Grip Chins - BW x 10

Dips - BW x 10
 
Tuesday 29 December 2015

10 DAY DELOAD - loads at ~50% of actual (or projected) 1rm

Rear Squats - 80kgs x 10

Deadlift - 100kgs x 10

Good Mornings - 60kgs x 10

Overhead Press - 45kgs x 10

Neutral Grip Chins - BW x 10

Dips - BW x 10
 
Wednesday 30 December 2015

10 DAY DELOAD - loads at ~50% of actual (or projected) 1rm

Rear Squats - 80kgs x 10

Deadlift - 100kgs x 10

Good Mornings - 60kgs x 10

Overhead Press - 45kgs x 10

Neutral Grip Chins - BW x 10

Dips - BW x 10
 
Saturday 02 January 2016

10 DAY DELOAD - loads at ~50% of actual (or projected) 1rm

Rear Squats - 80kgs x 10

Overhead Press - 45kgs x 10

Neutral Grip Chins - BW x 10

Dips - BW x 10
 
Sunday 03 January 2016 - session 1 @ 9:00am

Body weight (in gym wear) - 85.5kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 1) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) - 30 reps @ 83.41% of previous 15rm

85.5kgs (BW) x 15+3+3+3+3+3

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) - 30 reps @ 75.79% of previous 15rm

90kgs (BW plus belt plus 4.5kgs) x 15+3+3+3+3+3
 
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Sunday 03 January 2016 - session 2 @ 1:15pm

TRAINING PROTOCOL - 2 sets (target 8-10 reps) @ ~85% of current 1rm

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5 / 155kgs x 1)

Warm ups - Air squats x 5, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 117.5kgs x 1, 125kgs x 1, 132.5kgs x 5, 3

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

Good Mornings - 60kgs x 10, 10
 
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Monday 04 January 2016 - session 1 @ 5:00am

Body weight (in gym wear) - 86.5kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 1) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) - 25-30 reps @ 76.17% of previous 15rm

48.75kgs x 15+3+3+3+3+3

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) - 25-30 reps @ 101.05% of previous 15rm

86.5kgs (BW) x 15+3+3+3+3+3
 
Wednesday 06 January 2016 - session 1 @ 4:50am

Body weight (in gym wear) - 84.5kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 1) - loads @ stated % of rep range (figures in brackets represents actual rep maxes for each rep range from previous HST cycle)

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) - 25-30 reps @ 82.43% of previous 15rm

84.5kgs (BW) x 15+3+3+3+3+3

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) - 25-30 reps @ 80.21% of previous 15rm

95.25kgs (BW plus belt plus 10kgs) x 15+3+3+3+3+3
 
Wednesday 06 January 2016 - session 2 @ 6:00pm

TRAINING PROTOCOL - 2 sets (target 4-6 reps) @ ~90% of current 1rm

Rear Squats (155kgs x 1)

Warm ups - Air squats x 5, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Work sets - 117.5kgs x 1, 125kgs x 1, 132.5kgs x 1, 140kgs x 3

Due to illness stopped after 1 set but was surprised at a treble in current state

Accessory work

Good Mornings - 60kgs x 10
 
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