mickc1965 training log

Wednesday 27 January 2016 - session 1 @ 6:15am

Body weight (in gym wear) - 84.25kgs / HRV Elite Score 58 - Readiness 7 (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)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) @ 101.81% of previous 10rm

70kgs x 10+2+fail - PB for 10 reps

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 105.67% of previous 10rm

102.5kgs (BW plus belt plus 17.5kgs) x 10+2+2 - PB for 10 reps

OH Press Note - increased time between myo reps to 30 seconds for this exercise only as it has become significantly more difficult on the first rep of the myo reps once at 90% of rep max but this was still not long enough today so will need to leave longer between myo reps or just leave a 1 minute gap and do AMRAP on 2nd set
 
Wednesday 27 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 - 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
 
Thursday 28 January 2016 - session 1 @ 6:15am

Body weight (in gym wear) - 84.25kgs / HRV Elite Score 59 - 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) @ 102.22% of previous 10rm

115kgs (BW plus belt plus 30kgs) x 8+2+2

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 101.86% of previous 10rm

136.25kgs (BW plus belt plus 50kgs) x 9+2+2
 
Thursday 28 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 - BW x 5, 60kgs x 5, 100kgs x 5
Work sets - 120kgs x 1, 137.5kgs x 3

Accessory work

Good Mornings - 60kgs x 15
 
Friday 29 January 2016 - session 1 @ 6:35am

Body weight (in gym wear) - 84.25kgs / HRV Elite Score 56 - Readiness 7 (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)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) @ 102.51% of previous 10rm - 1 minutes rest

71.25kgs x 9, 4

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 108.24% of previous 10rm - 15-20 seconds rest

105kgs (BW plus belt plus 20kgs) x 10+2+2 - PB for 10 reps

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Update - I was going to try and better my current loads in the 10 rep phase this weekend but both my elbows are suffering after this mornings session so will ease up and start on the 5 rep phase tomorrow instead of Monday.
 
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Weekly weigh in - Friday 29 January 2016

184.2lbs / 83.55kgs - down 0.2lb / 0.09gs

Average nett daily calorie intake - 2767 = last weeks body weight x 15.01
Average gross (before cardio) daily calorie intake - 2767 = last weeks body weight x 15.01

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

carbs @ 38.2% (264g)
protein @ 38.3% (265g)
fats @ 23.5% (72g)
alcohol @ 0%
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Note - My caloric intake has reduced from BW x 16 to x 15 as I decided to lower carb intake from an average of between 300 and 350 g per day to eventually ~200 g (stepped decreases over a few weeks) so will have to up my fat intake to compensate as Protein is already around 1.5 g per lb of body weight.

On another note I think i need to reduce my caffeine intake as calculated I use approx 2.5 g of instant coffee per mug and I generally drink 8 mugs a day which I think converts to about ~750 g of caffeine a day (93 per mug) which is 2.5 times the recommended amount of 300 per day - decaffeinated coffee is back on the menu.
 
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Friday 29 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 - BW x 5, 60kgs x 5, 100kgs x 5, 120kgs x 1
Work set - 137.5kgs x 3

Deadlift (200kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5, 150kgs x 1
Work set - 170kgs x 3
 
Saturday 30 January 2016 - session 1 @ 8:30am

Body weight (in gym wear) - 83.5kgs / HRV Elite Score 54 - Readiness 6 (Sympathetic)

TRAINING PROTOCOL - HST (CYCLE 13 / WEEK 4 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle) - up to and including 90% of 5rm will be 4 sets of 5 reps with rest between sets starting at 1 minute increasing if necessary to complete the 5 reps then it will be 2 sets of target 5 reps followed by 1 set of 10 reps at ~15rm

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 75.90% of previous 5rm

83.5kgs (BW plus belt plus 0kgs) x 5, 5, 5, 5

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 75.45% of previous 5rm

103.75kgs (BW plus belt plus 19.5kgs) x 5, 5, 5, 5
 
Saturday 30 January 2016 - session 2 @ 6:30pm

TRAINING PROTOCOL - working up to ~85% of current 1rm then 1 set of 5 reps

Rear Squats (160kgs x 1)

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

Accessory work

Good Mornings - 60kgs x 15
 
Sunday 31 January 2016 - session 1 @ 9:00am

Body weight (in gym wear) - 83.5kgs / HRV Elite Score 59 - Readiness 10

TRAINING PROTOCOL - HST (CYCLE 13 / WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle) - up to and including 90% of 5rm will be 4 sets of 5 reps with rest between sets starting at 1 minute increasing if necessary to complete the 5 reps then it will be 2 sets of target 5 reps followed by 1 set of 10 reps at ~15rm

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) @ 76.01% of previous 5rm

56.25kgs x 5, 5, 5, 5

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 75.05% of previous 5rm

91kgs (BW plus belt plus 6.75kgs) x 5, 5, 5, 5
 
Sunday 31 January 2016 - session 2 @ 6:30pm

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

Rear Squats (160kgs x 1)

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

TRAINING PROTOCOL - working up to ~85% of current 1rm then 1 set of 5 reps

Deadlift (200kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5, 150kgs x 1
Work set - 170kgs x 5
 
Monday 01 February 2016 - session 1 @ 6:40am

Body weight (in gym wear) - 84.25kgs / HRV Elite Score 59 - Readiness 10

TRAINING PROTOCOL - HST (CYCLE 13 / WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle) - up to and including 90% of 5rm will be 4 sets of 5 reps with rest between sets starting at 1 minute increasing if necessary to complete the 5 reps then it will be 2 sets of target 5 reps followed by 1 set of 10 reps at ~15rm

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 80.68% of previous 5rm

88.75kgs (BW plus belt plus 3.75kgs) x 5, 5, 5, 5

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 80.00% of previous 5rm

110kgs (BW plus belt plus 15kgs) x 5, 5, 5, 5
 
Monday 01 February 2016 - session 2 @ 5:40pm

TRAINING PROTOCOL - working up to ~90% of current 1rm then 1 set of 3 reps

Rear Squats (160kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5, 120kgs x 1, 135kgs x 1
Work set - 145kgs x 3

Accessory work

Good Mornings - 70kgs x 15
 
Tuesday 02 February 2016 - session 1 @ 6:30am

Body weight (in gym wear) - 84.75kgs / HRV Elite Score 64 - Readiness 7 (Parasympathetic)

TRAINING PROTOCOL - HST (CYCLE 13 / WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle) - up to and including 90% of 5rm will be 4 sets of 5 reps with rest between sets starting at 1 minute increasing if necessary to complete the 5 reps then it will be 2 sets of target 5 reps followed by 1 set of 10 reps at ~15rm

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 80.41% of previous 5rm

97.5kgs (BW plus belt plus 12kgs) x 5, 5, 5, 5 (60 seconds)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 73.5kgs x 5) @ 81.08% of previous 5rm

60kgs x 5, 5, 5, 5 (90 seconds)
 
Tuesday 02 February 2016 - session 2 @ 5:40pm

TRAINING PROTOCOL - light session working up to ~85% of 1rm (3 singles)

Rear Squats (160kgs x 1)

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

TRAINING PROTOCOL - working up to ~90% of current 1rm then 1 set of 3 reps

Deadlift (200kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5, 150kgs x 1, 165kgs x 1
Work set - 180kgs x 3
 
Wednesday 03 February 2016 - session 1 @ 6:25am

Body weight (in gym wear) - 84.25kgs / HRV Elite Score 60 - Readiness 10

TRAINING PROTOCOL - HST (CYCLE 13 / WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle) - up to and including 90% of 5rm will be 4 sets of 5 reps with rest between sets starting at 1 minute increasing if necessary to complete the 5 reps then it will be 2 sets of target 5 reps followed by 1 set of 10 reps at ~15rm

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 85.23% of previous 5rm

93.75kgs (BW plus belt plus 8.75kgs) x 5, 5, 5, 5 (60/60/60 seconds)

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 85.45% of previous 5rm

117.5kgs (BW plus belt plus 32.5kgs) x 5, 5, 5, 5 (60/60/60 seconds)
 
Wednesday 03 February 2016 - session 2 @ 6:00pm

TRAINING PROTOCOL - working up to a single @ ~95% of current 1rm then if all feels good will attempt new 1rm of 162.5kgs

Rear Squats (160kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5, 120kgs x 1, 137.5kgs x 1
Work set - 152.5kgs x 1, 162.5kgs x 1 - PB

Accessory work

Good Mornings - 70kgs x 15
 
Thursday 04 February 2016 - session 1 @ 6:20am

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

TRAINING PROTOCOL - HST (CYCLE 13 / WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle) - up to and including 90% of 5rm will be 4 sets of 5 reps with rest between sets starting at 1 minute increasing if necessary to complete the 5 reps then it will be 2 sets of target 5 reps followed by 1 set of 10 reps at ~15rm

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 85.57% of previous 5rm

103.75kgs (BW plus belt plus 29kgs) x 5, 5, 5, 5 (60/60/90 seconds)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 74kgs x 5) @ 86.15% of previous 5rm

63.75kgs x 5, 5, 5, 5 (90/90/90 seconds)
 
Thursday 04 February 2016 - session 2 @ 6:20pm

TRAINING PROTOCOL - light session working up to ~85% of 1rm (3 singles)

Rear Squats (162.5kgs x 1)

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

TRAINING PROTOCOL - working up to a single @ ~95% of current 1rm then if all feels good will attempt new 1rm of 202.5kgs

Deadlift (200kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5, 150kgs x 1, 170kgs x 1
Work set - 190kgs x 1, 202.5kgs x fail - everything felt hard tonight
 
Friday 05 February 2016 - session 1 @ 6:30am

Body weight (in gym wear) - 84kgs / HRV Elite Score 62 - Readiness 7 (Parasympathetic)

TRAINING PROTOCOL - HST (CYCLE 13 / WEEK 5 - 5 REP BLOCK) - loads @ stated % of rep range (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle) - up to and including 90% of 5rm will be 4 sets of 5 reps with rest between sets starting at 1 minute increasing if necessary to complete the 5 reps then it will be 2 sets of target 5 reps followed by 1 set of 10 reps at ~15rm

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / 110kgs x 5) @ 90.91% of previous 5rm

100kgs (BW plus belt plus 15.25kgs) x 5, 5, 5, 5 (60/60/60 seconds)

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 90.00% of previous 5rm

123.75kgs (BW plus belt plus 39kgs) x 5, 5, 5, 5 (60/60/60 seconds)
 
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