mickc1965 training log

[mickc1965]

Wednesday 27 April 2016

6:05am - TRAINING PROTOCOL - HST (CYCLE 15) - 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) - 82.75kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set @ 78.07% of previous 5rm

Work Sets - 111.25kgs (BW plus belt plus 27.75kgs) x 20, 11+5+4

Accessory Work

Flat Bench - 60kgs x 10, 10

Press Ups x none

2 mile walk (@ 4mph)

 

[mickc1965]

Wednesday 27 April 2016

6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 62.5% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5
Work sets - 125kgs x 12, 10, 8

Accessory Work

SLDL - 60kgs x 10, 10

Todays macros - 2685 kcal

 

[mickc1965]

Thursday 28 April 2016

5:50am - TRAINING PROTOCOL - HST (CYCLE 15) - 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) - 82.25kgs

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (25 max) then 2nd set clustered to achieve same number of reps in 1st set @ 77.66% of previous 5rm

Work sets - 91.25kgs (BW plus belt plus 8.25kgs) x 23, 15+5+3

Accessory Work

Wide Grip Pullups - 82.25kgs (Body Weight) x 10, 10

Neutral Grip Chins - 82.25kgs (Body Weight) x 10, 10

2 mile walk (@ 4mph)

 

[Browner]

Thursday 28 April 2016

What app is this? Looks pretty cool.

 

[mickc1965]

Chris,

The app is called Elite HRV and they recommend using the Polar H7 Bluetooth chest strap, other straps can be used and all the details are on their website http://www.elitehrv.com

 

[mickc1965]

Thursday 28 April 2016

6:00pm - TRAINING PROTOCOL - HST (CYCLE 15) - 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 (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set) @ 77.81% of previous 5rm

Work sets - 58.75kgs x 18, 10+4+3+1

Accessory Work

Side lateral raises - 7kgs x 12, 12, 12

Rear lateral raises - 7kgs x 12, 12, 12

Shrugs - 170kgs x 15, 15

Today's macros - 2697 kcals

 

[mickc1965]

Friday 29 April 2016

5:50am - TRAINING PROTOCOL - nothing specific

Body weight (in gym wear) - 82kgs

Calf Raises - 130kgs x 15, 15, 15

Side Bends - 5kgs x 30, 30, 30

Hanging Knee Raises - 20, 20, 20

Crunches - 10kgs x 25, 25, 25

2 mile walk (@ 4mph)

 

[mickc1965]

Weekly weigh in - Friday 29 April 2016

179.6lbs / 81.87kgs - down 0.9lbs / 0.40kgs

Average nett (after cardio) daily calorie intake - 2437 = last weeks body weight x 13.50
Average gross (before cardio) daily calorie intake - 2641 = last weeks body weight x 14.63

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

carbs @ 40.6% (268g)
protein @ 35.5% (234g)
fats @ 23.9% (65g)
alcohol @ 0%

 

[mickc1965]

Friday 29 April 2016

6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 50.76% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5
Work sets - 82.5kgs x 12, 10, 8

Accessory Work

Front Squats - 60kgs x 10, 10, 10

Lunges - 20kgs (bar) x 20, 20

Today's macros - 2623kcals

 

[mickc1965]

Saturday 30 April 2016

HRV. note - I may reduce training in tonight's deadlift session due to the low score above (probably remove SLDL), this mornings session will remain unchanged.

8:00am - TRAINING PROTOCOL - HST (CYCLE 15) - 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) - 81.5kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set @ 80.70% of previous 5rm

Work Sets - 115kgs (BW plus belt plus 32.75kgs) x 20, 10+4+4+2

Accessory Work

Flat Bench - 60kgs x 10, 10, 10

Press Ups x none

2 mile walk (@ 4mph)

 

[mickc1965]

Saturday 30 April 2016

6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 65% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 130kgs x 12, 10, 8

Accessory Work

SLDL - 60kgs x 10, 10, 10

Todays macros - 2577 kcals

 

[mickc1965]

Sunday 01 May 2016

7:50am - TRAINING PROTOCOL - HST (CYCLE 15) - 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) - 81.5kgs

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set @ 80.85% of previous 5rm

Work sets - 95kgs (BW plus belt plus 12.75kgs) x 20, 13, 4, 3

Accessory Work

Wide Grip Pullups - 81.5kgs (Body Weight) x 10, 10

Neutral Grip Chins - 81.5kgs (Body Weight) x 10, 10

2 mile walk (@ 4mph)

 

[mickc1965]

Sunday 01 May 2016

6:00pm - TRAINING PROTOCOL - HST (CYCLE 15) - 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 (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set (15 max) then 2nd set clustered to achieve same number of reps in 1st set) @ 81.83% of previous 5rm

Work sets - 61.25kgs x 15, 10+3+2

Accessory Work

Side lateral raises - 7kgs x 12, 12, 12

Rear lateral raises - 7kgs x 12, 12, 12

Shrugs - 170kgs x 15, 15

Todays macros- 2628 kcals

 

[mickc1965]

Monday 02 May 2016

HRV note - due to the low score today will be just body weight exercises and walking

Todays macros- 2697 kcals

 

[mickc1965]

Tuesday 03 May 2016

TRAINING PROTOCOL - nothing specific

Calf Raises - 130kgs x 15, 15, 15

Side Bends - 5kgs x 30, 30, 30

Hanging Knee Raises - 20, 20, 20

Crunches - 10kgs x 25, 25, 25

2 mile walk (@ 4mph)

 

[mickc1965]

Tuesday 03 May 2016

6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 52.31% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5
Work sets - 85kgs x 12, 10, 8

Accessory Work

Front Squats - 60kgs x 10, 10, 10

Lunges - 20kgs (bar) x 20, 20

Todays macros - 2589 kcals

 

[mickc1965]

Wednesday 04 May 2016

05:55am - TRAINING PROTOCOL - HST (CYCLE 15) - 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) - 81.5kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set @ 83.33% of previous 5rm

Work Sets - 118.75kgs (BW plus belt plus 36.5kgs) x 18, 10+4+4

Accessory Work

Flat Bench - 60kgs x 10, 10, 10

Press Ups x none

2 mile walk (@ 4mph)

 

[mickc1965]

Wednesday 04 May 2016

8:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 67.5% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 135kgs x 12, 10, 8

Accessory Work

SLDL - 60kgs x 10, 10, 10

Todays macros - 2672 kcals

 

[mickc1965]

Thursday 05 May 2016

5:50am - TRAINING PROTOCOL - HST (CYCLE 15) - 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) - 81.5kgs

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set @ 82.98% of previous 5rm

Work sets - 97.5kgs (BW plus belt plus 15.25kgs) x 20, 12+4+4

Accessory Work

Wide Grip Pullups - 81.5kgs (Body Weight) x 10, 10

Neutral Grip Chins - 81.5kgs (Body Weight) x 10, 10

2 mile walk (@ 4mph)

 

[mickc1965]

Thursday 05 May 2016

6:20pm - TRAINING PROTOCOL - HST (CYCLE 15) - 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 (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set (15 max) then 2nd set clustered to achieve same number of reps in 1st set) @ 82.78% of previous 5rm

Work sets - 62.5kgs x 14, 8+4+2

Note - strength down on this possibly because I have upped the exercises on chest yesterday (added flat bench) or it could be that the very first rep tonight was really hard (did not prepare properly) and this may have had an effect, will up load next session to 65kgs as planned and try and get 15 again

Accessory Work

Side lateral raises - 7kgs x 12, 12, 12

Rear lateral raises - 7kgs x 12, 12, 12

Shrugs - 170kgs x 15, 15

Todays macros - 2486 kcals less 202 kcals from walking