mickc1965 training log

Weekly weigh in - Friday 05 February 2016

183.8lbs / 83.37kgs - down 0.4lb / 0.18gs

Average gross (before cardio) daily calorie intake - 2763 = last weeks body weight x 15.00
Average nett (after cardio) daily calorie intake - 2731 = last weeks body weight x 14.83

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

carbs @ 32.0% (221g)
protein @ 40.3% (278g)
fats @ 27.7% (85g)
alcohol @ 0%
 
Friday 05 February 2016 - session 2 @ 6:00pm

TRAINING PROTOCOL - light day working up to ~75% of current 1rm - 3 sets of 3 reps

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5,
Work set - 122.5kgs x 3, 3, 3

Accessory work

Good Mornings - 70kgs x 15
 
Saturday 06 February 2016 - session 1 @ 6:40am

Body weight (in gym wear) - 84kgs / HRV Elite Score 55 - Readiness 6 (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) @ 90.72% of previous 5rm

110kgs (BW plus belt plus 25.25kgs) x 5, 5, 5, 5 (60/60/90 seconds)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 74kgs x 5) @ 91.22% of previous 5rm

67.5kgs x 5, 5, 5, 5 (120/120/120 seconds)
 
Saturday 06 February 2016 - session 2 @ 6:00pm

TRAINING PROTOCOL - light day 1 set of 3 reps @ ~75% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 3

TRAINING PROTOCOL - light day - 3 sets of 3 reps @ ~75% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work set - 150kgs x 3, 3, 3
 
Sunday 07 February 2016 - session 1 @ 8:00am

Body weight (in gym wear) - 83.5kgs / Heart Rate Variability 51 - HRV Elite Readiness Score 4 (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 AMRAP at ~15rm

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / (110kgs x 5) @ 95.45% of previous 5rm

Work Sets - 105kgs (BW plus belt plus 20.75kgs) x 5, 5 (180 seconds)
AMRAP - 92.5kgs (BW plus belt plus 8.25kgs) x 14 (180 seconds)

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 95.45% of previous 5rm

Work Sets - 131.25kgs (BW plus belt plus 47kgs) x 5, 5 (180 seconds)
AMRAP - 120kgs (BW plus belt plus 35.75kgs) x 12 (180 seconds)
 
Sunday 07 February 2016 - session 2 @ 6:10pm

TRAINING PROTOCOL - light day working up to ~75% of current 1rm - 3 sets of 3 reps

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5,
Work set - 122.5kgs x 3, 3, 3

10 minute run
 
Monday 08 February 2016 - session 1 @ 6:30am

Body weight (in gym wear) - 84kgs / Heart Rate Variability 51 - HRV Elite Readiness Score 5 (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 AMRAP at ~15rm

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 95.88% of previous 5rm

Work Sets - 116.25kgs (BW plus belt plus 31.5kgs) x 5, 5 (180 seconds)
AMRAP - 103.75kgs (BW plus belt plus 19kgs) x 10 (180 seconds)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 74kgs x 5) @ 96.28% of previous 5rm

Work Sets - 71.25kgs x 5, 5 (180 seconds)
AMRAP - 65kgs x 10 (180 seconds)
 
I have decided to drop the daily squats and reduce deadlifting to every third day rather than every other day due to adding in some running, set up will more than likely be as below

Day 1 - Squats - 1 set AMRAP @ 75% of 1rm
Day 2 - Squats - light day probably 2 sets of 3 reps @ 75% of 1rm
Day 3 - Deads - 1 set AMRAP @ 75% of 1rm
Day 4 - Squats - 1 set of 5 reps @ 85% of 1rm
Day 5 - Squats - as day 2
Day 6 - Deads - 1 set of 5 reps @ 85% of 1rm
Day 7 - Squats - 1 set of 2/3 reps @ 90% of 1rm
Day 8 - Squats - as day 2
Day 9 - Deads - 1 set of 2/3 reps @ 90% of 1rm
Day 10 - Squats - 1 single @ 95% of 1rm, occasionally will follow this with a new 1rm attempt
Day 11 - Squats - as day 2
Day 12 - Deads - 1 single @ 95% of 1rm, occasionally will follow this with a new 1rm attempt

Repeat
 
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Monday 08 February 2016 - session 2 @ 6:30pm

TRAINING PROTOCOL - light day working up to ~75% of current 1rm - 2 sets of 3 reps

Deadlift (200kgs x 1)

Warm ups - 100kgs x 5, 130kgs x 5
Work set - 150kgs x 3, 3

10 minute run
 
Tuesday 09 February 2016 - session 1 @ 6:30am

Body weight (in gym wear) - 84.5kgs / Heart Rate Variability 54 - HRV Elite Readiness Score 7 (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 AMRAP at ~15rm

Supinated Grip Chins (85.6kgs x 15 / 97kgs x 10 / (110kgs x 5) @ 102.27% of previous 5rm

Work Sets - 112.5kgs (BW plus belt plus 27.25kgs) x 5, 5 (180 seconds) - PB
AMRAP - 92.5kgs (BW plus belt plus 7.25kgs) x 14 (180 seconds)

Dips (118.75kgs x 15 / 133.75kgs x 10 / 137.5kgs x 5) @ 100.91% of previous 5rm

Work Sets - 138.75kgs (BW plus belt plus 53.5kgs) x 5, 4 (180 seconds) - PB
AMRAP - 120kgs (BW plus belt plus 34.75kgs) x 10 (180 seconds)
 
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Tuesday 09 February 2016 - session 2 @ 6:20pm

TRAINING PROTOCOL - working up to ~75% of current 1rm then 1 AMRAP set

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 9

10 minute run
 
Wednesday 10 February 2016 - session 1 @ 4:40am

Body weight (in gym wear) - 84.5kgs / Heart Rate Variability 56 - HRV Elite Readiness Score 9 (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 AMRAP at ~15rm

Neutral Grip Chins (102.5kgs x 15 / 112.5kgs x 10 / 121.25kgs x 5) @ 101.03% of previous 5rm

Work Sets - 122.5kgs (BW plus belt plus 37.25kgs) x 5, 5 (180 seconds) PB
AMRAP - 103.75kgs (BW plus belt plus 18.5kgs) x 10 (180 seconds)

Overhead Press (64kgs x 15 / 68.75kgs x 10 / 74kgs x 5) @ 101.35% of previous 5rm

Work Sets - 75kgs x 5, 3 (180 seconds) PB
AMRAP - 65kgs x 10 (180 seconds)
 
Wednesday 10 February 2016 - session 2 @ 6:00pm

TRAINING PROTOCOL - light day working up to ~75% of current 1rm - 2 sets of 3 reps

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 3, 3

10 minute run
 
Weekly weigh in - Friday 12 February 2016

183.8lbs / 83.37kgs - no change

Average nett (after cardio) daily calorie intake - 2509 = last weeks body weight x 13.65
Average gross (before cardio) daily calorie intake - 2675 = last weeks body weight x 14.55

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

carbs @ 30.7% (205g)
protein @ 40.8% (273g)
fats @ 28.5% (85g)
alcohol @ 0%
 
Coming to the end of SD and training starts back up on Saturday, decided to change things slightly where I will now be working working backwards from my 5rm in 2.5% increments starting week 1 @ 60% of 5rm, exercises will be the same a last cycle (Day 1 Supinated Chins and Dips, Day 2 Neutral Grip Chins and OH Press and repeat) and will look as follows, will possibly have one rest day per week but knowing me will just plough on with no rest days.

Edit

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Starting with activation set of 25 reps @ 60% of 5 rep max followed by 2 or 3 myo rep sets of 5 reps (depending on how I feel on the day) until 25 reps cannot be achieved then dropping to activation set of 20 reps followed by 2 or 3 myo rep sets of 4 reps until 20 reps cannot be achieved then dropping to activation set of 15 reps followed by 2 or 3 myo sets of 3 reps until 15 reps cannot be achieved then dropping to 10 reps followed by 2 or 3 myo sets of 2 reps until 10 reps cannot be achieved then it will be 10 reps (cluster sets) increasing load until 5 reps not achieved, once all exercises have stalled at fewer than 5 reps I will retest 25, 20, 15 and 10 rep maxes (single set so no myo reps) followed by SD
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Squats and Deadlifts will be as posted recently, see below

Day 1 - Squats - 1 set AMRAP @ 75% of 1rm
Day 2 - Squats - light day probably 2 sets of 3 reps @ 75% of 1rm
Day 3 - Deads - 1 set AMRAP @ 75% of 1rm
Day 4 - Squats - 1 set of 5 reps @ 85% of 1rm
Day 5 - Squats - as day 2
Day 6 - Deads - 1 set of 5 reps @ 85% of 1rm
Day 7 - Squats - 1 set of 2/3 reps @ 90% of 1rm
Day 8 - Squats - as day 2
Day 9 - Deads - 1 set of 2/3 reps @ 90% of 1rm
Day 10 - Squats - 1 single @ 95% of 1rm, occasionally will follow this with a new 1rm attempt
Day 11 - Squats - as day 2
Day 12 - Deads - 1 single @ 95% of 1rm, occasionally will follow this with a new 1rm attempt

and repeat.........
 
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Weekly weigh in - Friday 19 February 2016

182.6lbs / 82.83kgs - down 1.2lbs / 0.54kgs

Average nett (after cardio) daily calorie intake - 2569 = last weeks body weight x 13.98
Average gross (before cardio) daily calorie intake - 2728 = last weeks body weight x 14.85

Note - was not supposed to lose weight this week as it was SD and at nett calorie intake of ~14 x body weight I would have thought my weight would have been stable, maybe the daily running (1.2 miles for approx 10/11 minutes) has a bigger impact on caloric intake than the suggested 130-140 kcals per mile burnt while running.

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

carbs @ 30.2% (206g)
protein @ 39.4% (269g)
fats @ 30.4% (92g)
alcohol @ 0%
 
Saturday 20 February 2016 - session 1 @ 6:40am

Body weight (in gym wear) - 83kgs / Heart Rate Variability 58 / Average Heart Rate 58 / HRV Elite Readiness Score 10

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / (112.5kgs x 5) AMRAP activation set followed by 3 to 5 myo sets of 4 reps @ 74.44% of previous 5rm

Activation Set - 83.75kgs (BW plus belt plus 0kgs) x 17
Myo Reps - 83.75kgs (BW plus belt plus 0kgs) x 4, 4, 4

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) 25 rep activation set followed by 3 myo sets of 5 reps @ 60.36% of previous 5rm

Activation Set - 83.75kgs (BW plus belt plus 0kgs) x 25
Myo Reps - 83.75kgs (BW plus belt plus 0kgs) x 5, 5, 5
 
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Saturday 20 February 2016 - session 2 @ 6:00pm

TRAINING PROTOCOL - working up to ~75% of current 1rm then 1 AMRAP set

Rear Squats (162.5kgs x 1)

Warm ups - BW x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 7

1.3 mile run
 
Sunday 21 February 2016 - session 1 @ 7:30am

Body weight (in gym wear) - 82.75kgs / Heart Rate Variability 58 / Average Heart Rate 59 / HRV Elite Readiness Score 9 (Sympathetic)

TRAINING PROTOCOL - HST/MYO REP HYBRID (CYCLE 14) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 20 rep activation set followed by 3 myo sets of 4 reps @ 68.36% of previous 5rm

Activation Set - 83.75kgs (BW plus belt plus 0.25kgs) x 20
Myo Reps - 83.75kgs (BW plus belt plus 0.25kgs) x 4, 4, 4

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) 25 rep activation set followed by 3 myo sets of 5 reps @ 60.00% of previous 5rm

Activation Set - 45kgs x 25
Myo Reps - 45kgs x 5, 5, 5

1.4 mile run
 
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