mickc1965 training log

Thursday 21 January 2016 - session 2 @ 5:50pm

TRAINING PROTOCOL - recovery session working up to 3 singles @ ~85% of current 1rm

Rear Squats (157.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 127.5kgs x 1, 135kgs x 1, 1, 1

TRAINING PROTOCOL - working up to ~90% of current 1rm (target is 1 set of 3 reps)

Deadlift (197.5kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work sets - 150kgs x 1, 165kgs x 1, 180kgs x 3 - PB for 3 reps
 
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Friday 22 January 2016 - session 1 @ 6:40am

Body Weight (in gym wear) - 84.5kgs / HRV Elite Score 60 - Readiness 8 (Sympathetic)

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 3 - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 90.00% of previous 10rm

101.25kgs (BW plus belt plus 16kgs) x 10+2+2+2+2+2

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 90.65% of previous 10rm

121.25kgs (BW plus belt plus 36kgs) x 10+2+2+2+2+2
 
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It is truly amazing to see these detailed logs being put down so devotedly. I could not possibly do this. I have my own papergrid per cycle that holds the progression per training but writing it out here...

WoW great work, keep it up man!
 
Weekly weigh in - Friday 22 January 2016

184.4lbs / 83.64kgs - up 0.7lb / 0.32kgs

Average nett daily calorie intake - 2938 = last weeks body weight x 15.99
Average gross (before cardio) daily calorie intake - 2938 = last weeks body weight x 15.99

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

carbs @ 50.1% (368g)
protein @ 29.6% (217g)
fats @ 20.3% (66g)
alcohol @ 0%
 
Mojo77 said:
It is truly amazing to see these detailed logs being put down so devotedly. I could not possibly do this. I have my own papergrid per cycle that holds the progression per training but writing it out here...

WoW great work, keep it up man!
Click to expand...
Thanks, it keeps me accountable and with my memory I can look back at where I was at certain stages etc....
 
I'm a bit late to the party, Mick, but that's a nice 180 triple. Well done.
Are you using a hook grip or reverse grip?
 
Lol said:
I'm a bit late to the party, Mick, but that's a nice 180 triple. Well done.
Are you using a hook grip or reverse grip?
Click to expand...
Mixed grip, cannot do hook grip too much pain in thumb since breaking my scaphoid bone back in July 2014, will probably attempt 200 tomorrow
 
Friday 22 January 2016 - session 2 @ 5:50pm

TRAINING PROTOCOL - working up to ~95% of current 1rm then depending how that goes will try a new 1rm of 160kgs

Rear Squats (157.5kgs x 1)

Warm ups - Air squats x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 135kgs x 1, 150kgs x 1, 160kgs x 1 - PB

Accessory work

Good Mornings - 60kgs x 15
 
Oh my! So you didn't wait until tomorrow then! :) More congrats. You are inspiring me to get back to lifting some heavier loads again. Thanks, Mick.
 
Lol said:
Oh my! So you didn't wait until tomorrow then! :) More congrats. You are inspiring me to get back to lifting some heavier loads again. Thanks, Mick.
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@Lol Friday's workout was squats, max deadlift still planned for Saturday this will be followed by a recovery week.
 
Yeah, I misread what you said. :)
All the best for the 200 pull tmrw. If you get it, I'm guessing you are good for a 170 squat. Was the 160 easier than you expected? I find that if I nail my form on a max attempt it makes a big difference. Being off by just a little bit and/or not staying really tight can make a max attempt seem so much harder.
 
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Saturday 23 January 2016 - session 1 @ 8:00am

Body weight (in gym wear) - 84kgs / HRV Elite Score 60 - Readiness 9 (Sympathetic)

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 3 - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) @ 90.58% of previous 10rm

62.5kgs x 10+2+2+2+2+2

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 100.52% of previous 10rm

97.5kgs (BW plus belt plus 12.75kgs) x 10+2+2+2+2+2 - PB for 10 reps
 
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Saturday 23 January 2016 - session 2 @ 5:40pm

TRAINING PROTOCOL - recovery session working up to ~85% of 1rm and then doing 3 singles

Rear Squats (157.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 137.5kgs x 1, 1, 1

TRAINING PROTOCOL - working up to ~95% of current 1rm then depending how that goes will try a new 1rm of 200kgs

Deadlift (197.5kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work sets - 150kgs x 1, 170kgs x 1, 187.5kgs x 1, 200kgs x 1 - PB
 
Sunday 24 January 2016 - session 1 @ 8:40am

Body weight (in gym wear) - 84kgs / HRV Elite Score 58 - Readiness 8 (Sympathetic)

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 4 - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 95.56% of previous 10rm

107.5kgs (BW plus belt plus 22.75kgs) x 10+2+2+2+2+2

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 95.33% of previous 10rm

127.5kgs (BW plus belt plus 42.75kgs) x 10+2+2+2+2+2
 
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Lol said:
Yeah, I misread what you said. :)
All the best for the 200 pull tmrw. If you get it, I'm guessing you are good for a 170 squat. Was the 160 easier than you expected? I find that if I nail my form on a max attempt it makes a big difference. Being off by just a little bit and/or not staying really tight can make a max attempt seem so much harder.
Click to expand...

200 deadlift achieved last night and I am looking forward to a reduced quantity / intensity week on squats and deadlifts as legs feel a little beat up at the moment.

The 160 squat felt good albeit slow but do not think 170 is there yet, possibly 165 but will only increment 2.5 kgs at a time
 
Sunday 24 January 2016 - session 2 @ 5:30pm

RECOVERY WEEK - recovery loads working up to ~85% of 1rm and then doing 2 doubles

Rear Squats (160kgs x 1)

Warm ups - Air squats x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 137.5kgs x 2, 2

Accessory work

Good Mornings - 60kgs x 15
 
Monday 25 January 2016 - session 1 @ 6:35am

Body weight (in gym wear) - 84.5kgs / HRV Elite Score 54 - Readiness 6 (Sympathetic)

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 4 - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle) - reducing number of myo reps today as HRV Score is heading the wrong way suggesting that I am not recovering plus feeling very tired

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) @ 96.01% of previous 10rm

66.25kgs x 10+2+2

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 103.09% of previous 10rm

100kgs (BW plus belt plus 14.75kgs) x 10+2+2 - PB for 10 reps
 
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Monday 25 January 2016 - session 2 @ 5:50pm

RECOVERY WEEK - recovery loads working up to ~85% of 1rm and then doing 3 reps

Rear Squats (160kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 137.5kgs x 3

Deadlift (200kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work sets - 150kgs x 1, 170kgs x 3
 
Tuesday 26 January 2016 - session 1 @ 6:15am

Body weight (in gym wear) - 84.75kgs / HRV Elite Score 68 - Readiness 7 (Parasympathetic), improving but as loads are in excess of previous 10rm I will only do 2 sets of myo reps

TRAINING PROTOCOL - HST (CYCLE 13 WEEK 4 - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 101.11% of previous 10rm

113.75kgs (BW plus belt plus 28.25kgs) x 10+2+2 - PB for 10 reps

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 101.30% of previous 10rm

135.5kgs (BW plus belt plus 50kgs) x 10+2+2 - PB for 10 reps
 
Tuesday 26 January 2016 - session 2 @ 6:00pm

RECOVERY WEEK - recovery loads working up to ~85% of 1rm and then doing 3 reps

Rear Squats (160kgs x 1)

Warm ups - Air squats x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 137.5kgs x 3

Accessory work

Good Mornings - 60kgs x 15
 
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