mickc1965 training log

Sunday 13 March 2016

8:55am - HRV Elite Readiness Score 7 (Sympathetic) / Heart Rate Variability 56 / Average Heart Rate 66 - heart rate elevated due to copious amount of alcohol last night

Active Recovery - Body Weight exercises

Body weight (in gym wear) - 84.5kgs

Dips x 10, 10

Chins x 10, 10

Press ups x 10, 10

Air Squats x 10, 10

2 mile walk
 
Last edited:
Monday 14 March 2016

6:09am - HRV Elite Readiness Score 2 (Parasympathetic) / Heart Rate Variability 67 / Average Heart Rate 57 - this was the second test as first test had my score at Parasympathetic 1 with very high Variability so re did the test, will definetely be an Active Recovery Day (body weight exercises and walking) today
 
Monday 14 March 2016

8:00pm - Active Recovery - Body Weight exercises

Body weight (in gym wear) - 84.5kgs

Dips x 10, 10

Chins x 10, 10

Press ups x 10, 10

Air Squats x 10, 10

2 mile walk
 
Last edited:
Tuesday 15 March 2016

6:00am - HRV Elite Readiness Score 8 (Sympathetic) / Heart Rate Variability 57 / Average Heart Rate 57

6:00am - Body weight (in gym wear) - 83.5kgs

6:10am - 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 (20 max) activation set followed by 3 myo sets of 2/3/4 reps @ 85.11% of previous 5rm

Activation Set - 95.75kgs (BW plus belt plus 11.5kgs) x 17
Myo Reps - 95.75kgs (BW plus belt plus 11.5kgs) x 3, 3, 3

6:20am - 2 mile run
 
Tuesday 15 March 2016

6:20pm - Body weight (in gym wear) - 84.75kgs

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) AMRAP (10 max) activation set followed by 3 myo sets of 2 reps @ 85.10% of previous 5rm

Activation Set - 104.25kgs (BW plus belt plus 18.75kgs) x 10
Myo Reps - 104.25kgs (BW plus belt plus 18.75kgs) x 2, 2, 2

Side Bends - BW x 30, 30, 30

Will begin squatting and deadlifting again from tomorrow and hopefully my back has healed, gently does it
 
Last edited:
Good luck, Mick. Give yourself time to ease back in given your back injury - worst thing ever is to risk re-injury just to get back. I've done this dozens of times - it's no fun at all.
 
@_tim I will take it easy, starting back at 75% of 1rm to see how it goes the odd thing was I was able to deadlift no problem on the Friday (day after I tweaked back) but any load on back I could feel it immediately on Saturday. Any niggles I will leave it for a couple of more days.
 
Wednesday 16 March 2016

6:00am - HRV Elite Readiness Score 8 (Sympathetic) / Heart Rate Variability 58 / Average Heart Rate 59

6:10am - 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)

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 87.67% of previous 5rm

Activation Set - 65.75kgs x 12
Myo Reps - 65.75kgs x 2, 2, 2

Note - was a little surprised with only 12 reps bearing in mind previous cycle achieved 15 reps at 65kgs and relatively comfortable 15 reps on Saturday with 63.75kgs, hey ho it is what it is

6:25am - 2 mile run
 
Wednesday 16 March 2016

6:00pm - Body weight (in gym wear) - 84.75kgs

6:00pm - TRAINING PROTOCOL - warm ups then 1 AMRAP set @ ~75% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 5, 5

Decided to do 2 sets of 5 reps rather than 1 AMRAP set to protect back after last weeks slight back pull, will do a couple of sessions like this before ramping up intensity.

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)

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 87.57% of previous 5rm

Activation Set - 121.5kgs (BW plus belt plus 36kgs) x 15 - PB for 15 reps
Myo Reps - 121.5kgs (BW plus belt plus 36kgs) x 3, 3, 3

Crunches - 10kgs x 15, 15, 15
 
Thursday 17 March 2016

6:00am - HRV Elite Readiness Score 10 / Heart Rate Variability 60/ Average Heart Rate 60

6:10am - 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)

Body weight (in gym wear) - 83.75kgs

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / (112.5kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 87.56% of previous 5rm

Activation Set - 98.5kgs (BW plus belt plus 14kgs) x 15
Myo Reps - 98.5kgs (BW plus belt plus 14kgs) x 3, 3, 3

6:20am - 2 mile run
 
It feels fine at the moment thanks @_tim as took it easy as will I tonight on deadlifts, maybe add an extra rep on both sets in tomorrow nights squat session etc building back up gradually over a week or so, will see how I feel at the time.
 
Thursday 17 March 2016

6:00pm - 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)

Body weight (in gym wear) - 84.5kgs

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) AMRAP (10 max) activation set followed by 3 myo sets of 2 reps @ 87.55% of previous 5rm

Activation Set - 107.25kgs (BW plus belt plus 22kgs) x 10
Myo Reps - 107.25kgs (BW plus belt plus 22kgs) x 2, 2, 2

Side Bends x 30, 30, 30

TRAINING PROTOCOL - warm ups then 1 AMRAP set @ ~75% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5, 130kgs x 3
Work set - 150kgs x 10
 
Friday 18 March 2016

5:40am - HRV Elite Readiness Score 10 / Heart Rate Variability 60 / Average Heart Rate 56

6:00am - 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)

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) AMRAP (10 max) activation set followed by 3 myo sets of 2 reps @ 90.00% of previous 5rm

Activation Set - 67.5kgs x 10
Myo Reps - 67.5kgs x 2, 2, 2

6:15am - 2 mile run
 
Weekly weigh in - Friday 18 March 2016

182.3lbs / 82.69kgs - down 0.4lbs / 0.18kgs

Average nett (after cardio) daily calorie intake - 2650 = last weeks body weight x 14.50
Average gross (before cardio) daily calorie intake - 2926 = last weeks body weight x 16.02

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

carbs @ 31.3% (229g)
protein @ 34.5% (252g)
fats @ 28.5% (93g)
alcohol @ 5.8%
 
Friday 18 March 2016

6:00pm - 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)

Body weight (in gym wear) - 84kgs

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 90.09% of previous 5rm

Activation Set - 125kgs (BW plus belt plus 30.25kgs) x 14
Myo Reps - 125kgs (BW plus belt plus 30.25kgs) x 2, 2, 2

Crunches - 10kgs x 15, 15, 15

TRAINING PROTOCOL - warm ups then 1 AMRAP set @ ~75% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 5
Work set - 122.5kgs x 6, 5

Again decided on two sets rather than 1 AMRAP set due to recent back pull
 
Saturday 19 March 2016

6:25am - HRV Elite Readiness Score 10 / Heart Rate Variability 60 / Average Heart Rate 58

6:35am - 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)

Body weight (in gym wear) - 83.75kgs

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / 112.5kgs x 5) AMRAP (15 max) activation set followed by 3 myo sets of 2/3 reps @ 90.00% of previous 5rm

Activation Set - 101.25kgs (BW plus belt plus 16.75kgs) x 15
Myo Reps - 101.25kgs (BW plus belt plus 16.75kgs) x 3, 3, 3

6:50am - 2 mile run
 
Saturday 19 March 2016

7:00pm - 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)

Body weight (in gym wear) - 84.25kgs

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) AMRAP (10 max) activation set followed by 3 myo sets of 2 reps @ 90.00% of previous 5rm

Activation Set - 110.25kgs (BW plus belt plus 25.25kgs) x 10
Myo Reps - 110.25kgs (BW plus belt plus 25.25kgs) x 2, 2, 2

Side Bends x 30, 30, 30

TRAINING PROTOCOL - warm ups then 1 AMRAP set @ ~75% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5, 130kgs x 3
Work sets - 150kgs x 10, 4
 
Sunday 20 March 2016

6:00am - HRV Elite Readiness Score 9 (Parasympathetic) / Heart Rate Variability 61 / Average Heart Rate 58

Today will be an active recovery day of walking in the spring sunshine and body weight exercises
 
Last edited:
Sunday 20 March 2016

8:00pm - Active Recovery - Body Weight exercises

Dips x 10, 10

Chins x 10, 10

Press ups x 10, 10

Air Squats x 10, 10

3 mile walk
 
Last edited:
You must log in or register to reply here.
Back
Top