mickc1965 training log

Thursday 07 January 2016 - session 1 @ 6:50am

Body weight (in gym wear) - 85kgs

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) - target is 25-30 reps @ 80.08% of previous 15rm

51.25kgs x 15+3+3

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) - target is 25-30 reps @ 99.29% of previous 15rm

85kgs (BW) x 15+3+3

Note - less myo reps today as still feeling rough
 
Thursday 07 January 2016 - session 2 @ 6:20pm

TRAINING PROTOCOL - 1 set (target 3 reps) @ ~90% of current 1rm

Deadlift (195kgs x 1)

Warm ups - 60kgs x 5, 80kgs x 3, 100kgs x 2, 120kgs x 1, 140kgs x 1
Work sets - 150kgs x 1, 160kgs x 1, 170kgs x 1, 177.5kgs x 3

Accessory work

SLDL - 60kgs x 10
 
No still feel rough apparently we have a flu like bug in the UK that seems to hang on for a week or more so may scale back on the volume until it goes but will assess this on a day to day basis based in how I feel
 
Warm ups - Air squats x 5, 40kgs x 5, 60kgs x 2, 80kgs x 2, 100kgs x 1
Click to expand...

I would do 5 at 60 and 5 at 80/100. Extra volume that isn't going to impact you after 3-5 days adjustment, and will probably assist pretty quickly.
 
Friday 08 January 2016 - session 1 @ 7.00am

Body weight (in gym wear) - 85kgs

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) @ 85.37% of previous 15rm

87.5kgs (BW plus belt plus 1.75kgs) x 15+3+3+3

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 85.26% of previous 15rm

101.25kgs (BW plus belt plus 15.5kgs) x 15+3+3+3
 
Weekly weigh in - Friday 08 January 2016

186.1lbs / 84.41kgs - down 3.7lb / 1.68kg

Average nett daily calorie intake - 3037 = last weeks body weight x 16.00
Average gross (before cardio) daily calorie intake - 3037 = last weeks body weight x 16.00

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

carbs @ 40.8% (310g)
protein @ 26.9% (204g)
fats @ 27.5% (93g)
alcohol @ 4.8%
 
Jester said:
I would do 5 at 60 and 5 at 80/100. Extra volume that isn't going to impact you after 3-5 days adjustment, and will probably assist pretty quickly.
Click to expand...
@Jester,

Are you suggesting that I

1 - drop the Air Squats and 40kgs x 5 from my warm ups

or

2 - keep those two warm up sets and increase the reps to 5 on my 60, 80 and 100kgs warm up sets
 
Friday 08 January 2016 - session 2 @ 6:20pm

TRAINING PROTOCOL - working up to a single @ ~95% of current 1rm

Rear Squats (155kgs x 1)

Warm ups - Air squats x 5, 60kgs x 5, 100kgs x 5
Work sets - 117.5kgs x 1, 125kgs x 1, 132.5kgs x 1, 140kgs x 1, 147.5kgs x 1

Accessory work

Good Mornings - 60kgs x 10
 
Last edited:
Saturday 09 January 2016 - session 1 @ 7:20am

Body weight (in gym wear) - 84kgs

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) @ 85.94% of previous 15rm

55kgs x 15+3+3+3

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 98.13% of previous 15rm

84kgs (BW) x 15+3+3+3
 
Saturday 09 January 2016 - session 2 @ 5:20pm

TRAINING PROTOCOL - working up to a single @ ~95% of current 1rm

Deadlift (195kgs x 1)

Warm ups - 60kgs x 5, 100kgs x 5
Work sets - 150kgs x 1, 160kgs x 1, 170kgs x 1, 180kgs x 1, 187.5kgs

Accessory work

SLDL - 60kgs x 10
 
mickc1965 said:
@Jester,

Are you suggesting that I

1 - drop the Air Squats and 40kgs x 5 from my warm ups

or

2 - keep those two warm up sets and increase the reps to 5 on my 60, 80 and 100kgs warm up sets
Click to expand...

I think BW squats are 40kg are probably fine for getting things (meaning joints) ready to go. I would then do 5x60kg, and 5x100kg, then move into my working sets (singles and back-off sets).

80kg is probably superfluous now that you have 150kg+ PR, and that 60kg will be heavy enough to push you into proper form - i.e. you can't do the same form with BW squats as with a load, and 60kg will force you into form but is still a true warm-up weight, 80kg seems unnecssary given that, and 100kg will be useful value when done every single day.
 
Sunday 10 January 2016 - session 1 @ 12:50pm

Body weight (in gym wear) - 84.5kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 2) - 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) @ 90.24% of previous 15rm

92.5kgs (BW plus belt plus 7.25kgs) x 15+3+3+3

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 90.53% of previous 15rm

107.5kgs (BW plus belt plus 22.25kgs) x 15+3+3+3
 
Sunday 10 January 2016 - session 2 @ 6:30pm

TRAINING PROTOCOL - 1 set (target 5 reps) @ ~85% of current 1rm

Rear Squats (155kgs x 1)

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

Accessory work

Good Mornings - 60kgs x 10
 
Monday 11 January 2016 - session 1 @ 6.30am

Body weight (in gym wear) - 84kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 2) - 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) @ 91.80% of previous 15rm

58.75kgs x 15+3+3+3

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 98.13% of previous 15rm

84kgs (BW) x 15+3+3+3
 
Monday 11 January 2016 - session 2 @ 6:00pm

TRAINING PROTOCOL - recovery session building up to a single @ ~85% of current 1rm

Rear Squats (155kgs x 1)

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

TRAINING PROTOCOL - 1 set (target 5 reps) @ ~85% of current 1rm

Deadlift (195kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work sets - 150kgs x 1, 160kgs x 1, 167.5kgs x 5
 
Tuesday 12 January 2016 - session 1 @ 6.30am

Body weight (in gym wear) - 84kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 2) - 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) @ 95.12% of previous 15rm

97.5kgs (BW plus belt plus 12.75kgs) x 15+3+3+3

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 95.79% of previous 15rm

113.75kgs (BW plus belt plus 29kgs) x 15+3+3+3
 
Tuesday 12 January 2016 - session 2 @ 5:50pm

TRAINING PROTOCOL - 1 set (target 3 reps) @ ~90% of current 1rm

Rear Squats (155kgs x 1)

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

Accessory work

Good Mornings - 60kgs x 10
 
Wednesday 13 January 2016 - session 1 @ 6.30am

Body weight (in gym wear) - 84kgs

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 2) - 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) @ 95.70% of previous 15rm

61.25kgs x 15+3+3+3

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 98.13% of previous 15rm

84kgs (BW) x 15+3+3+3
 
Wednesday 13 January 2016 - session 2 @ 5:50pm

TRAINING PROTOCOL - recovery session building up to a single @ ~85% of current 1rm

Rear Squats (155kgs x 1)

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

TRAINING PROTOCOL - 1 set (target 3 reps) @ ~90% of current 1rm

Deadlift (195kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work sets - 150kgs x 1, 160kgs x 1, 170kgs x 1, 177.5kgs x 3
 
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