mickc1965 training log

Monday 21 March 2016

5:55am - HRV Elite Readiness Score 8 (Parasympathetic) / Heart Rate Variability 63 / Average Heart Rate 59

6:05am - 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) 2 sets AMRAP (10 max) @ 93.33% of previous 5rm

Work Sets - 70kgs x 10, 6

6:15am - 2 mile run
 
Monday 21 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

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 @ 92.67% of previous 5rm

Activation Set - 104.25kgs (BW plus belt plus 19.5kgs) x 13
Myo Reps - 104.25kgs (BW plus belt plus 19.5kgs) x 2, 2, 2

Crunches - 10kgs x 15, 15, 15

TRAINING PROTOCOL - warm ups then 2 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 7, 5

Still slowly building back up to 10 reps
 
Tuesday 22 March 2016

5:55am - HRV Elite Readiness Score 3 (Parasympathetic) / Heart Rate Variability 71 / Average Heart Rate 60 - did this test twice as HRV seemed quite high first time but it came back the same, will walk this morning rather than run

6:05am - 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) - 83.5kgs

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) AMRAP (10 max) activation set followed by 3 myo sets of 2 reps @ 92.61% of previous 5rm

Activation Set - 128.5kgs (BW plus belt plus 44.25kgs) x 10
Myo Reps - 128.5kgs (BW plus belt plus 44.25kgs) x 2, 2, 2

Side Bends x 30, 30, 30

6:25am - 1.5 mile walk
 
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Tuesday 22 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) - 84.25kgs

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 @ 92.65% of previous 5rm

Activation Set - 113.5kgs (BW plus belt plus 28.5kgs) x 10
Myo Reps - 113.5kgs (BW plus belt plus 28.5kgs) x 2, 2, 2

TRAINING PROTOCOL - warm ups then 2 AMRAP sets @ ~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, 5
 
Wednesday 23 March 2016

5:45am - HRV Elite Readiness Score 7 (Sympathetic) / Heart Rate Variability 58 / Average Heart Rate 58

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) 2 AMRAP sets (10 max) @ 95.00% of previous 5rm

Work Sets - 71.25kgs x 10, 6 - PB for 10 reps

Crunches - 15kgs x 15, 15, 15

6:20am - 2 mile run

1.00pm - 1 mile stroll
 
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That is awesome this 200kg deadlift.
Hope to reach it too. Can you bring up deadlift like that in and of itself going through enough hst cycles?
 
Wednesday 23 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) - 83.75kgs

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / 112.5kgs x 5) 2 AMRAP sets (10 max) @ 95.11% of previous 5rm

Work Sets - 107kgs (BW plus belt plus 22.5kgs) x 10, 8

TRAINING PROTOCOL - warm ups then 5 sets of 3 reps @ ~67.5% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 3
Work sets - 110kgs x 3, 3, 3, 3, 3
 
Thursday 24 March 2016

5.40am - HRV Elite Readiness Score 9 (Parasympathetic) / Heart Rate Variability 63 / Average Heart Rate 58

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)

Body weight (in gym wear) - 83.5kgs

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) 2 AMRAP sets (10 max) @ 95.14% of previous 5rm

Work Sets - 132kgs (BW plus belt plus 47.75kgs) x 10, 7

Side Bends x 30, 30, 30

6:20am - 2 mile walk (@ 4mph)
 
Mojo77 said:
That is awesome this 200kg deadlift.
Hope to reach it too. Can you bring up deadlift like that in and of itself going through enough hst cycles?
Click to expand...
@Mojo77

To be honest I haven't followed the HST programme for either squats or deadlifts in a very long time, I do tend to (and prefer) to deadlift in the 1 to 5 rep range as for me it has less of an impact on my CNS than 10 or 15 reps does as I try to deadlift 3 days a week
 
Thursday 24 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) - 84.25kgs

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 2 AMRAP sets (10 max) @ 95.10% of previous 5rm

Work Sets- 116.5kgs (BW plus belt plus 31.5kgs) x 7, 5

TRAINING PROTOCOL - warm ups then 5 sets of 3 reps @ ~67.5% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5, 120kgs x 2
Work set - 135kgs x 3, 3, 3, 3, 3
 
Friday 25 March 2016

6:10am - HRV Elite Readiness Score 9 (Parasympathetic) / Heart Rate Variability 64 / Average Heart Rate 56

6:30am - 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) - 83kgs

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) 2 AMRAP sets (10 max) @ 97.67% of previous 5rm

Work Sets - 73.25kgs x 5, 4

Crunches - 15kgs x 15, 15, 15

6:45am - 3 mile walk @ 4mph
 
mickc1965 said:
@Mojo77

To be honest I haven't followed the HST programme for either squats or deadlifts in a very long time, I do tend to (and prefer) to deadlift in the 1 to 5 rep range as for me it has less of an impact on my CNS than 10 or 15 reps does as I try to deadlift 3 days a week
Click to expand...

Yes, I see what you mean about volume. I do not rack pull or deadlift for 15 either. I do so for 10 and 5, but only twice a week.

I also meant, can you bring up your deadlift like that by just deadlifting and progressing the weight or do you need other assistance exercises to get to that level?
 
I only do deadlifts, I did for a while do good mornings after squats but that was too much for my lower back so in answer to your question I believe you can achieve 200kgs by deadlifting alone
 
Weekly weigh in - Friday 25 March 2016

181.6lbs / 82.37kgs - down 0.7lbs / 0.32kgs

Average nett (after cardio) daily calorie intake - 2556 = last weeks body weight x 14.02
Average gross (before cardio) daily calorie intake - 2821 = last weeks body weight x 15.47

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

carbs @ 35.8% (253g)
protein @ 38.0% (268g)
fats @ 26.2% (82g)
alcohol @ 0.0%
 
Friday 25 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) - 83.5kgs

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / 112.5kgs x 5) 2 AMRAP sets (15 max) @ 97.56% of previous 5rm

Work Sets - 109.75kgs (BW plus belt plus 25.5kgs) x 10, 6

TRAINING PROTOCOL - warm ups then 5 sets of 4 reps @ ~67.5% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 3
Work set - 110kgs x 4, 4, 4, 4, 4
 
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Saturday 26 March 2016

6:00am - HRV Elite Readiness Score 7 (Parasympathetic) / Heart Rate Variability 67 / Average Heart Rate 65 - alcohol induced will only doing active recovery body weight exercises

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
 
Sunday 27 March 2016

9:45am - HRV Elite Readiness Score 9 (Sympathetic) / Heart Rate Variability 62 / Average Heart Rate 54

2:15pm - 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

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) 2 AMRAP sets (15 max) @ 97.66% of previous 5rm

Work Sets- 135.5kgs (BW plus belt plus 50.5kgs) x 10, 5

Side Bends x 30, 30, 30

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 2 AMRAP sets (5 max) @ 97.95% of previous 5rm

Work Sets- 120kgs (BW plus belt plus 35kgs) x 5, 3

TRAINING PROTOCOL - warm ups then 5 sets of 4 reps @ ~67.5% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5, 120kgs x 2
Work set - 135kgs x 4, 4, 4, 4, 4

5:30pm 4 mile walk
 
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Monday 28 March 2016

7:40am - HRV Elite Readiness Score 7 (Sympathetic) / Heart Rate Variability 60 / Average Heart Rate 56

5:15pm - 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

Overhead Press (65kgs x 15 / 70kgs x 10 / 75kgs x 5) 1 AMRAP set (5 max) @ 100% of previous 5rm followed by AMRAP set at ~15rm load

Work Set - 75kgs x 5
Metabolic Set - 63.75kgs x 9

Crunches - 15kgs x 15, 15, 15

Supinated Grip Chins (92.5kgs x 15 / 105kgs x 10 / 112.5kgs x 5) 1 AMRAP set (5 max) @ 100% of previous 5rm followed by AMRAP set at ~15rm load

Work Set - 112.5kgs (BW plus belt plus 27.5kgs) x 5
Metabolic Set - 101.25kgs (BW plus belt plus 16.25kgs) x 9

TRAINING PROTOCOL - warm ups then 5 sets of 5 reps @ ~70% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 3
Work set - 113.75kgs x 5, 5, 5, 5, 5

6:15pm - 45 minute walk (@ 4mph)
 
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Tuesday 29 March 2016

5:40am - HRV Elite Readiness Score 10 / Heart Rate Variability 65 / Average Heart Rate 52

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)

Body weight (in gym wear) - 83.25kgs

Dips (120kgs x 15 / 135.5kgs x 10 / 138.75kgs x 5) 1 AMRAP set (5 max) @ 100% of previous 5rm followed by AMRAP set at ~15rm load

Work Set - 139kgs (BW plus belt plus 55kgs) x 5
Metabolic set - 121.5kgs (BW plus belt plus 37.5kgs) x 12

Side Bends x 30, 30, 30

Neutral Grip Chins (103.75kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 1 AMRAP set (5 max) @ 100% of previous 5rm followed by AMRAP set at ~15rm load

Work Sets- 122.5kgs (BW plus belt plus 38.5kgs) x 3
Metabolic set - 100kgs (BW plus belt plus 16kgs) x 10

2 mile walk
 
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Monday 28 March 2016

5:30pm - TRAINING PROTOCOL - warm ups then 5 sets of 3 reps @ ~67.5% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5, 120kgs x 2
Work sets - 135kgs x 3, 3, 3, 3, 3
 
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