mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 24 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
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set @ 97.87% of previous 5rm followed by 1 metabolic set @ ~15rm
Work sets - 115kgs (BW plus belt plus 33.5kgs) x 8
Metabolic Set - 107.5kgs (BW plus belt plus 26kgs) x 12
Accessory Work (total of 30 reps with 60 seconds between sets)
Wide Grip Pullups - 85kgs (BW plus belt plus 3.5kgs) x 12, 10, 8
Neutral Grip Chins - 85kgs (BW plus belt plus 3.5kgs) x 12, 10, 8
EZ Barbell Curls - 26.25kgs x 11, 7, 5, 4, 3
6:25am - 2 mile walk
Last edited:
mickc1965
Well-Known Member
Tuesday 24 May 2016
5:30pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 x 5 reps) @ 58.46% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 95kgs x 5, 5, 5, 5, 5, 5
Accessory Work (total of 30 reps with 60 seconds between sets)
Front Squats - 65kgs x 5, 5, 5, 5, 5, 5
Barbell Hack Squat - 65kgs x 5, 5, 5, 5, 5, 5
5:30pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 x 5 reps) @ 58.46% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 95kgs x 5, 5, 5, 5, 5, 5
Accessory Work (total of 30 reps with 60 seconds between sets)
Front Squats - 65kgs x 5, 5, 5, 5, 5, 5
Barbell Hack Squat - 65kgs x 5, 5, 5, 5, 5, 5
mickc1965
Well-Known Member
Wednesday 25 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) - 81kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 97.68% of previous 5rm followed by 1 metabolic set @ ~25rm
Work set - 73.75kgs x 5
Metabolic Set - 51.75kgs x 15
Accessory Work (total of 30 reps with 60 seconds between sets)
Side lateral raises - 7kgs x 12, 12, 12
Rear lateral raises - 7kgs x 12, 12, 12
Shrugs - 170kgs x 15, 15
6:25am - 2 mile walk
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) - 81kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 97.68% of previous 5rm followed by 1 metabolic set @ ~25rm
Work set - 73.75kgs x 5
Metabolic Set - 51.75kgs x 15
Accessory Work (total of 30 reps with 60 seconds between sets)
Side lateral raises - 7kgs x 12, 12, 12
Rear lateral raises - 7kgs x 12, 12, 12
Shrugs - 170kgs x 15, 15
6:25am - 2 mile walk
Last edited:
mickc1965
Well-Known Member
Wednesday 25 May 2016
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 72.5% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 145kgs x 12, 10, 8
Accessory Work (total of 30 reps with 60 seconds between sets)
SLDL - 62.5kgs x 10, 10, 10
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 72.5% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 145kgs x 12, 10, 8
Accessory Work (total of 30 reps with 60 seconds between sets)
SLDL - 62.5kgs x 10, 10, 10
mickc1965
Well-Known Member
Thursday 26 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) - 80.5kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set @ 100% of previous 5rm followed by 15 reps @ ~15rm (clustered)
Work Set - 142.5kgs (BW plus belt plus 61.25kgs) x 6
Metabolic Set - 125kgs (BW plus belt plus 43.75kgs) x 10+5
Accessory Work (total of 30 reps with 60 seconds between sets)
Flat Bench - 70kgs x 12, 9, 6, 3
Press Ups x 10, 10, 10
Skullcrushers - 27.5kgs x 12, 10, 8
6:20am - 2 mile walk
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) - 80.5kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set @ 100% of previous 5rm followed by 15 reps @ ~15rm (clustered)
Work Set - 142.5kgs (BW plus belt plus 61.25kgs) x 6
Metabolic Set - 125kgs (BW plus belt plus 43.75kgs) x 10+5
Accessory Work (total of 30 reps with 60 seconds between sets)
Flat Bench - 70kgs x 12, 9, 6, 3
Press Ups x 10, 10, 10
Skullcrushers - 27.5kgs x 12, 10, 8
6:20am - 2 mile walk
Last edited:
mickc1965
Well-Known Member
Friday 27 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
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set @ 100% of previous 5rm followed by 15 reps @ ~15rm (clustered)
Work set - 117.5kgs (BW plus belt plus 36kgs) x 6
Metabolic Set - 106.25kgs (BW plus belt plus 25.25kgs) x 11+4
Accessory Work (total of 30 reps with 60 seconds between sets)
Wide Grip Pullups - 87.5kgs (BW plus belt plus 6kgs) x 12, 10, 8
Neutral Grip Chins - 87.5kgs (BW plus belt plus 6kgs) x 12, 10, 8
EZ Barbell Curls - 26.25kgs x 11, 7, 5, 4, 3
6:25am - 2 mile walk
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
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set @ 100% of previous 5rm followed by 15 reps @ ~15rm (clustered)
Work set - 117.5kgs (BW plus belt plus 36kgs) x 6
Metabolic Set - 106.25kgs (BW plus belt plus 25.25kgs) x 11+4
Accessory Work (total of 30 reps with 60 seconds between sets)
Wide Grip Pullups - 87.5kgs (BW plus belt plus 6kgs) x 12, 10, 8
Neutral Grip Chins - 87.5kgs (BW plus belt plus 6kgs) x 12, 10, 8
EZ Barbell Curls - 26.25kgs x 11, 7, 5, 4, 3
6:25am - 2 mile walk
mickc1965
Well-Known Member
Weekly weigh in - Friday 27 May 2016
176.0lbs / 79.83kgs - down 1.2lbs / 0.55kgs
Average nett (after cardio) daily calorie intake - 2391 = last weeks body weight x 13.49
Average gross (before cardio) daily calorie intake - 2619 = last weeks body weight x 14.78
average daily macros (c/p/f are from food only)
carbs @ 34.9% (229g)
protein @ 35.5% (233g)
fats @ 21.6% (63g)
alcohol @ 8.0%
176.0lbs / 79.83kgs - down 1.2lbs / 0.55kgs
Average nett (after cardio) daily calorie intake - 2391 = last weeks body weight x 13.49
Average gross (before cardio) daily calorie intake - 2619 = last weeks body weight x 14.78
average daily macros (c/p/f are from food only)
carbs @ 34.9% (229g)
protein @ 35.5% (233g)
fats @ 21.6% (63g)
alcohol @ 8.0%
mickc1965
Well-Known Member
Friday 27 May 2016
6:00pm
Rear Squats (162.5kgs x 1) 30 reps (target is to achieve this in 3 sets before increasing load) @ 60% of current 1rm
Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 97.5kgs x 13, 10, 7
Front Squats - 30 reps (target is to achieve this in 3 sets before increasing load)
67.5kgs x 10, 10, 10
Barbell Hack Squat - 30 reps (target is to achieve this in 3 sets before increasing load)
67.5kgs x 12, 10, 8
6:00pm
Rear Squats (162.5kgs x 1) 30 reps (target is to achieve this in 3 sets before increasing load) @ 60% of current 1rm
Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 97.5kgs x 13, 10, 7
Front Squats - 30 reps (target is to achieve this in 3 sets before increasing load)
67.5kgs x 10, 10, 10
Barbell Hack Squat - 30 reps (target is to achieve this in 3 sets before increasing load)
67.5kgs x 12, 10, 8
mickc1965
Well-Known Member
Saturday 28 May 2016
7:10am - 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
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 99.33% of previous 5rm followed by 15 reps @ this cycles 15rm (30s clusters)
Work set - 75kgs x 5
Metabolic Set - 58.75kgs x 11, 4
Accessory Work (total of 30 reps with 60 seconds between sets)
Side lateral raises - 7kgs x 12, 12, 12
Rear lateral raises - 7kgs x 12, 12, 12
Shrugs - 170kgs x 15, 15
7:35am - 4 mile walk
7:10am - 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
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 99.33% of previous 5rm followed by 15 reps @ this cycles 15rm (30s clusters)
Work set - 75kgs x 5
Metabolic Set - 58.75kgs x 11, 4
Accessory Work (total of 30 reps with 60 seconds between sets)
Side lateral raises - 7kgs x 12, 12, 12
Rear lateral raises - 7kgs x 12, 12, 12
Shrugs - 170kgs x 15, 15
7:35am - 4 mile walk
mickc1965
Well-Known Member
Saturday 28 May 2016
6:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 72.5% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60kgs x 8, 100kgs x 5, 130kgs x 2
Work sets - 145kgs x 5, 5, 5, 5, 5, 5
Accessory Work (total of 30 reps with 60 seconds between sets)
SLDL - 62.5kgs x 10, 10, 10
6:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 72.5% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60kgs x 8, 100kgs x 5, 130kgs x 2
Work sets - 145kgs x 5, 5, 5, 5, 5, 5
Accessory Work (total of 30 reps with 60 seconds between sets)
SLDL - 62.5kgs x 10, 10, 10
Last edited:
mickc1965
Well-Known Member
Sunday 29 May 2016
6:40am - 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) - 80.5kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set @ 100.88% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)
Work Set - 143.75kgs (BW plus belt plus 62.5kgs) x 5
Metabolic Set - 125kgs (BW plus belt plus 43.75kgs) x 11+4
Accessory Work (total of 30 reps with 60 seconds between sets)
Flat Bench - 70kgs x 12, 10, 8
Press Ups x 10, 10, 10
Skullcrushers - 28.75kgs x 12, 10, 8
7:10am - 6 mile walk
6:40am - 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) - 80.5kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set @ 100.88% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)
Work Set - 143.75kgs (BW plus belt plus 62.5kgs) x 5
Metabolic Set - 125kgs (BW plus belt plus 43.75kgs) x 11+4
Accessory Work (total of 30 reps with 60 seconds between sets)
Flat Bench - 70kgs x 12, 10, 8
Press Ups x 10, 10, 10
Skullcrushers - 28.75kgs x 12, 10, 8
7:10am - 6 mile walk
