mickc1965 training log

Saturday 25 June 2016

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Note - I forgot to do my test on waking so did it after training and walk so figures are probably a bit skewed

6:00am - TRAINING PROTOCOL - DELOAD

Body weight (in gym wear) - 78.75kgs

Overhead Press - 47.5kgs x 10, 10, 10

Side lateral raises - 7kgs x 10, 10, 10

Rear lateral raises - 7kgs x 10, 10, 10

Shrugs - 120kgs x 10, 10, 10

6:30am - 4 mile walk
 
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Saturday 25 June 2016

7:30pm - TRAINING PROTOCOL - nothing specific

Calf Raises - 120kgs x 25, 25, 25, 25

Side Bends - 15kgs x 30, 30, 30

Russian Twists - 15kgs x 30, 30, 30

Crunches - 15kgs x 30, 30, 30

Hanging Knee Raises - 30, 30, 30
 
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I just hate doing calf raises, are they really needed? I tried putting them in hst fashion but 5s really don't do anything no matter how heavy. So you just blast them with high reps all the time?
 
I am the complete opposite it seems! I love working my calves - which is one, of many reasons I hate cutting, because then I rarely bother to work them.
I generally follow the 15's, 10's, 5's and negatives two week cycles, as I find it important, for me, to vary the rep ranges.
I will do a total higher rep count though, so maybe 3 X15s, 4 X 10s and 8 X 5s and negs, or if I do two different exercises, such as (leg press) toe presses and dumbbell seated calf raises, I would aim for at least 30 total reps for each exercise, so 2 X 15 for toe presses and 2 X 15 for seated calf.

I don't generally do a huge amount of walking or running in my day to day activities, so I feel I need the extra TUT when I am working them.
 
Mojo77 said:
I just hate doing calf raises, are they really needed? I tried putting them in hst fashion but 5s really don't do anything no matter how heavy. So you just blast them with high reps all the time?
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The last 3 or 4 sessions have been at 25 reps as currently deloaing but generally I aim for 3 sets of 15 reps but I may continue with 100 rep totals but at 5 x 20.

Brixtonian said:
I am the complete opposite it seems! I love working my calves - which is one, of many reasons I hate cutting, because then I rarely bother to work them.
I generally follow the 15's, 10's, 5's and negatives two week cycles, as I find it important, for me, to vary the rep ranges.
I will do a total higher rep count though, so maybe 3 X15s, 4 X 10s and 8 X 5s and negs, or if I do two different exercises, such as (leg press) toe presses and dumbbell seated calf raises, I would aim for at least 30 total reps for each exercise, so 2 X 15 for toe presses and 2 X 15 for seated calf.

I don't generally do a huge amount of walking or running in my day to day activities, so I feel I need the extra TUT when I am working them.
Click to expand...

I would do more but train at home so do not have access to leg press machine for toe presses nor do I have a seated calf raise machine. I would do heavier loads but with only an oly bar the load across the shoulders got too much to do high load / low reps.
 
mickc1965 said:
I would do more but train at home so do not have access to leg press machine for toe presses nor do I have a seated calf raise machine. I would do heavier loads but with only an oly bar the load across the shoulders got too much to do high load / low reps.
Click to expand...

I am currently - until my own gym actually opens - stuck at a David Lloyd social club... I mean leisure centre... it's not too bad, but very basic, generic equipment (mainly old crappy Technogym rubbish) so no dedicated calf equipment either.
I manage with the toe presses on the leg press, and I now actually prefer those to a standing calf raise, as they are more like a donkey calf raise, with the straight leg and bend at the waist, isolation-type of feel.
I'm not sure what to suggest to replace those, apart from traditional donkey calf raises with a friend etc.. on your hips.

I also need to work the soleus muscle, so I just do one legged seated calf raises with a heavy dumbbell on a towel. Good isolation too.

Heavy load and high reps seems to be the best combination for me.
 
Sunday 26 June 2016

7:40am - TRAINING PROTOCOL - DELOAD

Body weight (in gym wear) - 78.25kgs

Supinated Grip Chins - 78.25kgs x 10, 10, 10

Wide Grip Pullups - 78.25kgs x 10, 10, 10

Neutral Grip Chins - 78.25kgs x 10, 10, 10

EZ Barbell Curls - 17.5kgs x 10, 10, 10

6:05am - 2 mile walk

Was supposed to do chest, doh so will do last deload session on chest tomorrow morning
 
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Sunday 26 June 2016

4:00pm - TRAINING PROTOCOL - DELOAD

Rear Squats - 80kgs x 10, 10, 10

Barbell Hack Squat - 75kgs x 10, 10, 10

Lunges - 20kgs x 10, 10, 10
 
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Monday 27 June 2016

6:00am - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following deload.

The intention with this phase is to start with 2 sets of 10 reps (2nd set to match number of reps on 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat - 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) - 77.25kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 2 sets of 10 reps @ 84.21% of previous 5rm with 90 seconds between sets

120kgs (BW plus belt plus 42kgs) x 10, 10

Additional exercises

Flat Bench - 72.5kgs x 10, 10

Press Ups x 15, 15, 15

Skullcrushers - 30kgs x 10, 10, 10

6:30am - 2 mile walk
 
Monday 27 June 2016

TRAINING PROTOCOL - nothing specific

Calf Raises - 125kgs x 30, 27, 24, 19

Side Bends - 15kgs x 20, 15, 15 per side

Russian Twists - 15kgs x 40, 34, 26

Crunches - 15kgs x 43, 33, 24

Hanging Knee Raises - 35, 30, 20, 15
 
Tuesday 28 June 2016

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Pretty poor score coming off the back of a deload, last time I had an unexpected drop like that I was ill the following day, fingers crossed

6:00am - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following 9 day deload.

The intention with this phase is to start with 2 sets, 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, myo reps if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat - 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) - 78kgs

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (12 reps max) followed by 2nd set reps to match 1st set (myo reps, if required) @ 91.48% of previous 5rm with 90 seconds rest between sets

107.5kgs (BW plus belt plus 28.75kgs) x 12, 8+2+2

Additional exercises (90 seconds rest between sets)

Neutral Grip Chins - 90kgs (BW plus belt plus 11.25kgs) x 12, 9+3

Wide Grip Pullups - 78kgs (Body Weight) x 12, 12

EZ Barbell Curls - 22.5kgs x 12, 10, 8

lunch time - 2 mile walk
 
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Tuesday 28 June 2016

6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets with 180 seconds between sets before increasing load) @ 65.00% of current 1rm

Deadlift (200kgs x 1)

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

Additional Exercises (total of 30 reps with 180 seconds between sets)

Front Squats - 60kgs x 10, 10, 10

SLDL - 60kgs x 10, 10, 10
 
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Wednesday 29 June 2016

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6:05am - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following deload.

The intention with this phase is to start with 2 sets, 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, myo reps if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat - 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) - 77.5kgs

Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set (12 reps max) followed by 2nd set reps to match 1st set (myo reps, if required) @ 79.47% of previous 5rm with 90 seconds rest between sets

60kgs x 12, 9+3

Accessory Work (total of 30 reps with 60 seconds between sets)

Side lateral raises - 9.5kgs x 10, 10, 10

Rear lateral raises - 9.5kgs x 10, 10, 10

Shrugs - 150kgs x 15, 15, 15
 
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Wednesday 29 June 2016

6:00pm - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following deload.

The intention with this phase is to start with 2 sets, 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, myo reps if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat - 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) - 79.25kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 2 sets of 10 reps @ 85.96% of previous 5rm with 90 seconds between sets

122.5kgs (BW plus belt plus 42.5kgs) x 12, 10+2

Flat Bench - 75kgs x 12, 8+2+2

Additional exercises

Press Ups x 15, 15

Skullcrushers - 35kgs x 10, 10, 10

Side Bends - 15kgs x 20, 15, 15 per side

Russian Twists - 15kgs x 48, 30, 22

7:45pm - 2 mile walk
 
Thursday 30 June 2016

5:55am - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following 9 day deload.

The intention with this phase is to start with 2 sets (90 seconds rest between sets) , 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.

Body weight (in gym wear) - 78kgs

Primary Exercise

Supinated Grip Chins - 110kgs (BW plus belt plus 31.25kgs) x 12, 8+2+2

Additional exercises

Neutral Grip Chins - 92.5kgs (BW plus belt plus 13.75kgs) x 12, 12

Wide Grip Pullups - 80kgs (BW plus belt plus 1.25kgs) x 12, 12

Shrugs - 150kgs x 15, 15, 15

EZ Barbell Curls - 23.75kgs x 10, 10, 10

6:30am - 1 mile walk

No training tonight or tomorrow morning as out on the lash with suppliers this afternoon, been saving calories all week for today's alcohol consumption!!!:)
 
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