Seti's Training Log

[Róbert Kovács]

Week of 08/21

Bench press - 100kg 4x6@7.5,7.5,8,8.5 - some right shoulder discomfort on last 2-3 reps, bar traveled towards face a bit
BB rows - 70kg 4x8@7
Rear delt rows - 45kgx15,12,10

SGDL - 120kg 4x6@7,7,7,7
Press - 72.5kg 10x1@6-7
Curls - 40kgx15, 35kgx15, 30kgx15, 25kgx15

Press - 62.5kg 4x6@7,7,7,
Front squat - 90kgx5@7.5, 70kgx
Chins - 30 (5:31)
Pulldowns - 3x8-12 overhand grip still bothers the shoulders a bit

Deadlift - 140kgx6@7, 120kg 3x6@6,5.5,5.5
CGBP - 105kgx5@7.5, 80kgx12@9, 7x3@...9.5
Pushdown - 8,10,15
Ote - 10,8,12

[Róbert Kovács]

Week of 08/28

Bench - 105kg 4x5@7,7,7,7.5
SGDL - 127.5kg 4x5@7,6.5,7,7
Bb rows - 75kg 4x6@6


Press - 67.5kg 4x5@7,6.5,7,7
Front squat - 100kgx3@7.5, some Lbbs afterwards, no pain, but only with thumbs around grip
Chins - 30

Deadlift - 150kgx5@7, 130kg 3x5@6,6,6
CGBP - 115kgx3@7.5, 82.5kgx12, 6x3@...9.5
Rows mess around

[Róbert Kovács]

Week of 09/04

Bench - 110kg 4x4@7.5
Bb rows - 80kgx4, 90kgx4, 100kgx4, 110kgx4
Dips - 50 banded pyramid

SGDL - 135kg 4x4@6.5
Press - 80kg 10x1@7-9, 60kgx10@9

Press - 72.5kg 4x4@7,7,7,7
Front squat - 110kgx1@8.5
Chins - 30

Deadlift - 160kgx4@7, 140kg 3x4@6,6,6
Cgbp - 125kgx1@7.5, 85kgx12@9, 6x3@...9

[Róbert Kovács]

Week of 09/11

Bench - 105kg 4x6@7.5,7.5,8,8.5
Bb rows - 75kg 4x8@7
Dips - 50 banded pyramid

SGDL - 127.5kg 4x6@6,6,6,
Press - 82.5kg 10x1@7-8

Press - 67.5kg 4x6@7,7,7,7
Front squat - 95kgx5@7.5, 85kgx5@7, messed up racking the bar at the end (hooks too high)
Chins - 35 (6:36)

Deadlift - 150kgx6@7, 130kg 3x6@6,6,
Cgbp - 110kgx5@7
Triceps

[Róbert Kovács]

Week of 09/18

Bench - 110kg 4x5@7.5,7.5,7.5,8
Bb rows - 80kg 4x6@6
Dips - 60 banded pyramid

SGDL - 135kg 4x5@7,7,7,7
Press - 55kg 2x2, 60kg 2x2, 65kg 4x2, 60kg 2x2, 55kg 2x2
Biceps - 5 sets

Press - 72.5kg 4x5@8,7,7.5,8, 60kgx10@9
Front squat - 105kgx3@8.5
Chins - 35 (6:22)

Deadlift - 160kgx5@7, 140kg 3x5@6,6,6
Cgbp - 120kgx3@8, 100kgx8@9, 60kgx15@7.5

[Róbert Kovács]

Week of 09/25

Bench - 115kg 4x4@7.5,8,7.5,7.5
Bb rows - 95kg 4x4@7,7,7,7
Dips - 65 banded pyramid

Sgdl - 142.5kg 4x4@6,6.5,6.5,6.5
Press - 85kg 5x1@8-8.5, 60kgx10@9
Curls

Press - 77.5kg 4x4@7.5,7.5,7.5,7
Front Squat - 115kgx1@8.5, 60kgx10@6.5
Chins - 40 (8:07)

Deadlift - 170kgx4@7, 150kg 3x4@6,6,6
Cgbp - 130kgx1@8, 100kgx10@9.5(pr?), 60kgx20@7.5
Curls - 50kg 20, 30kg 20

[Róbert Kovács]

Week of 10/02

Bench press - 110kg 3x6@7,8,9, x5@10, x2@7
Bb rows - 80kg 4x8@7
Dips - 70 banded pyramid (lots of rest pause)

Sgdl - 135kg 4x6@7,7,7,7
Press - 87.5kg x1@8,7.5,8.5,8,8
Incline press - 70kgx8,7
Back ext - 3x15

Press - 72.5kg 4x6@7.5,7.5,8,8
Front squat - 100kgx4@9 upper back rounded 100kgx1@8.5
Chins - 40 (7:18)

Deadlift - 160kgx6@7, 140kg 3x6@6,6,6
Cgbp - 115kgx5@8, 82.5kgx12@9, 5x3@...9
Cable Ote - 6x10-12

[Róbert Kovács]

Week of 10/09

Bench press - 115kg 3x5@7.5,8,8.5 115kgx4@10, 115kgx2@7.5
Bb rows - 85kg 4x6@7.5
Dips - 45 banded ladder (rest pause)

SGDL - 142.5kg 4x5@7,7,7.5,
Pin press (neck) - 60kgx6@6.5, 65kg 3x6@7.5,7.5,8
Chins - 40 (7:01)

Deadlift - 170kgx5@7.5, 150kg 3x5@6.5,6.5,6.5
Cgbp - 125kgx3@8.5

[Róbert Kovács]

Week of 10/16

Sgdl - 150kg 4x4@7.5,7,7.5,7.5
Press - 77.5kg 4x5@8,7.5,7.5,7.5

Bench press - 120kg 4,4*,4,3,1@7.5,8.5(spotter touched the bar),9,9.5,8
Bb rows - 90kg 4x4@7
Dips - 4x15 banded pyramid (some rest pause)

Press - 80kg 4x4@8.5,8,8.5,9.5
Squat - 100kgx5, tried various grips, my left shoulder still can't get into low bar position, it can manage high bar

Deadlift - 180kgx4@8, 160kg 3x4@7,7,6.5
Cgbp - 135kgx1@8
Pin press (neck) - 70kg 3x5@8,7.5,8
Chins - 40 (7:17)

[Róbert Kovács]

Week of 10/23

Bench - 127.5kg 4x2@8,8.5,9,8
Bb rows - 85kg 4x8@7.5
Dips - 48 banded ladder (rest pause)

Sgdl - 160kg 4x2@7.5
Pin press - 80kg 4x2@7,7.5,7,7, 60kgx10
Squat - 120kgx5@7 - some pain in left shoulder after last two sets

Press - 85kg 4x2@8.5,8,8,8
Front squat - 120kgx1@8.5
Chins - 35 (6:17)

Deadlift - 190kgx2@8.5, 170kg 3x2@7,7,7
Cgbp - 120kgx5@10 - oops