mickc1965
Well-Known Member
Unfortunately I train at home so no access to that type of machine, will see how it goes
mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Unfortunately I train at home so no access to that type of machine, will see how it goes
mickc1965
Well-Known Member
Wednesday 20 May 2016
5:55am - 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) - 81.25kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 92.71% of previous 5rm followed by 1 metabolic set @ ~15rm
Work set - 70kgs x 6
Metabolic set - 51.25kgs x 15
Accessory Work
Side lateral raises - 7kgs x 12, 12, 12
Rear lateral raises - 7kgs x 12, 12, 12
Shrugs - 170kgs x 15, 15
6:20am - 2 mile walk
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mickc1965
Well-Known Member
Wednesday 20 May 2016
6:45pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 71.25% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 142.5kgs x 13, 10, 7
Accessory Work
SLDL - 60kgs x 10, 10, 10
6:45pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 71.25% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 142.5kgs x 13, 10, 7
Accessory Work
SLDL - 60kgs x 10, 10, 10
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mickc1965
Well-Known Member
Thursday 19 May 2016
6:00am - 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) - 81.25kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (10 max) then 2nd set clustered to achieve same number of reps in 1st set @ 95.61% of previous 5rm
Work Sets - 136.25kgs (BW plus belt plus 54.25kgs) x 10, 6+2+2
Accessory Work
Flat Bench - 67.5kgs x 12, 10, 6+2
Press Ups x 10, 10, 10
Skullcrushers - 25kgs x 10, 10, 10
6:30am - 2 mile run
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mickc1965
Well-Known Member
Friday 20 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) - 81.25kgs
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (10 max) then 2nd set clustered to achieve same number of reps in 1st set @ 95.74% of previous 5rm
Work sets - 112.5kgs (BW plus belt plus 30.5kgs) x 10, 6+2+2
Accessory Work (total of 30 reps with 60 seconds between sets)
Wide Grip Pullups - 83.75kgs (BW plus belt plus 1.75kgs) x 12, 10, 8
Neutral Grip Chins - 83.75kgs (BW plus belt plus 1.75kgs) x 12, 10, 8
EZ Barbell Curls - 26.25kgs x 10, 7, 6, 4, 3
6:20am - 2 mile walk
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mickc1965
Well-Known Member
Weekly weigh in - Friday 20 May 2016
177.2lbs / 80.38kgs - down 1.1lbs / 0.50kgs
Average nett (after cardio) daily calorie intake - 2408 = last weeks body weight x 13.51
Average gross (before cardio) daily calorie intake - 2648 = last weeks body weight x 14.85
average daily macros (c/p/f are from food only)
carbs @ 41.4% (274g)
protein @ 35.0% (231g)
fats @ 23.6% (70g)
alcohol @ 0%
177.2lbs / 80.38kgs - down 1.1lbs / 0.50kgs
Average nett (after cardio) daily calorie intake - 2408 = last weeks body weight x 13.51
Average gross (before cardio) daily calorie intake - 2648 = last weeks body weight x 14.85
average daily macros (c/p/f are from food only)
carbs @ 41.4% (274g)
protein @ 35.0% (231g)
fats @ 23.6% (70g)
alcohol @ 0%
mickc1965
Well-Known Member
Friday 20 May 2016
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 58.46% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5
Work sets - 95kgs x 14, 10, 6
Accessory Work (total of 30 reps with 60 seconds between sets)
Front Squats - 65kgs x 10, 10, 10
Barbell Hack Squat - 65kgs x 10, 10, 10
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 58.46% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5
Work sets - 95kgs x 14, 10, 6
Accessory Work (total of 30 reps with 60 seconds between sets)
Front Squats - 65kgs x 10, 10, 10
Barbell Hack Squat - 65kgs x 10, 10, 10
mickc1965
Well-Known Member
Saturday 21 May 2016
6:45am - 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) - 81kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 96.03% of previous 5rm followed by 1 metabolic set @ ~15rm
Work sets - 72.5kgs x 5
Metabolic set - 51.25kgs x 15
Accessory Work (total of 30 reps with 60 seconds between sets)
Side lateral raises - 7kgs x 15, 15, 15
Rear lateral raises - 7kgs x 15, 15, 15
Shrugs - 170kgs x 15, 15
7:10am - 4 mile walk
6:45am - 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) - 81kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 96.03% of previous 5rm followed by 1 metabolic set @ ~15rm
Work sets - 72.5kgs x 5
Metabolic set - 51.25kgs x 15
Accessory Work (total of 30 reps with 60 seconds between sets)
Side lateral raises - 7kgs x 15, 15, 15
Rear lateral raises - 7kgs x 15, 15, 15
Shrugs - 170kgs x 15, 15
7:10am - 4 mile walk
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mickc1965
Well-Known Member
Saturday 21 May 2016
5:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 71.25% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 142.5kgs x 5, 5, 5, 5, 5, 5
Accessory Work (total of 30 reps with 60 seconds between sets)
SLDL - 60kgs x 10, 10, 10
5:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 71.25% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 142.5kgs x 5, 5, 5, 5, 5, 5
Accessory Work (total of 30 reps with 60 seconds between sets)
SLDL - 60kgs x 10, 10, 10
mickc1965
Well-Known Member
Monday 23 May 2016
5:55am - 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) - 80.75kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set @ 98.25% of previous 5rm followed by 1 metabolic set @ ~15rm
Work Sets - 140kgs (BW plus belt plus 58.5kgs) x 7
Metabolic Set - 120kgs (BW plus belt plus 38.5kgs) x 12
Accessory Work (total of 30 reps with 60 seconds between sets)
Flat Bench - 67.5kgs x 12, 10, 8
Press Ups x 10, 10, 10
Skullcrushers - 26.25kgs x 12, 10, 8
6:20am - 2 mile walk