Seti's Training Log

[Róbert Kovács]

Deload week of 10/30

Sgdl - 135kg 3x3@6
Press - 72.5kg 3x3@6.5,6.5,6.5
Chins - 30

Sgdl - 127.5kg 3x3@6,5,5
Press - 67.5kg 3x3@6,6,6
Rear delt rows - 30

[Róbert Kovács]

11/06 Mock meet
BW: 90.3kg measured in the morning, 4 hours before "meet".

Deadlift - 190kgx1@7.5, 200kgx1@8.5, 210kgx1@9.5 (10kg PR!)
Press - 85kgx1@7, 90kgx1@8, 95kgx1@10 (5kg above BW PR, my absolute PR is 97.5kg@100kg BW)

My form was less than perfect on the 210kg deadlift, but it wasn't a total grinder. The 200kg felt a bit easier than last time, so that made me go for 210kg instead of 205kg.
The press 95kg was quite hard, but not an all out @10. It was a @10 meaning there's no way I'd have done another rep, but otherwise the bar-speed didn't slow down to a sluggish pace.
I'm quite happy with the overall results, especially putting another 10kg on my deadlift, after improving it by 7.5kg last time I tried.

I might test my SGDL and/or Bench on Friday, to see how I stand with those, will see. Tomorrow's a recovery session. As for the rest of the year I'll do some number crunching to see how I can fit training in my holiday schedule, but I'll eventually run another of these 12 week blocks, as they seem to work quite well. I'll try to re-introduce some conservative squats and will focus even more on my press, to chase that 100kg and beyond!

Just as a side note, I had an all you can eat chinese buffet yesterday (on Sunday) just to "balloon" a bit up. This has probably added +1kg to my bodyweight, as my last measurement a few days ago was 89.2kg.

[bustermonkey2]

Nice deadlift and press pr's! Keep up the good work.

[Róbert Kovács]

Thanks man!

11/09

HBBS - 60kgx10, 80kgx10@7, 100kgx10@8 - "high reps" suck ass!
Pin press (shoulder) - 40kgx10, 50kgx10@7, 60kgx10@9 - bit of an overreach
Chins - 30
Rear delt rows - 30

Having some high rep days with related lift variants, then back to another 12 week block of the program I've been doing in the past 6 months or so.

[Róbert Kovács]

Week of 11/13

Press - 65kg 4x6@6.5,6.5,7,7
Squat - 140kgx1@7, 110kg 2x5@7 - wrist discomfort, trying thumbs around and thumbs over
Chins - 35

SGDL - 125kg 4x6@6,6,6,6.5
Pin press - 80kgx1@7.5, 60kg 3x6@6.5,7,7

Bench - 102.5kg 4x6@7,7,7.5,7.5
Front squat - 110kgx1@8.5, 85kg 2x3@7,7
Bb rows - 80kg 4x8@7

Deadlift - 147.5kgx6@6, 127.5kg 3x6@5
Cgbp - 125kgx1@8.5, 105kgx5@8
Pin press forehead - 75kg 1x5@8.5, 70kg 2x5@8,7.5

[Róbert Kovács]

Week of 11/20

Press - 70kg 4x5@7.5,7,7,
Squat - 140kgx1@7, 150kgx1@7.5, 120kg 3x5@7,7,7 - left shoulder a bit tight
Chins - 40

SGDL - 132.5kg 4x5@7,7,7,
Pin press - 82.5kgx1@7.5, 65kg 3x5@6.5,6.5,7

Bench - 107.5kg 4x5@7.5,7.5,8,8.5
Front squat - 112.5kgx1@7.5, 87.5kg 2x3@6.5,7
Bb row - 85kg 4x6@7
Dips x20

Deadlift - 157.5kgx5@7, 137.5kg 3x5@6,6,6
Cgbp - 127.5kgx1@8, 110kg 2x4@7.5,7.5
Incline press - 90kgx1@7, 75kg 2x4@7,7

[Róbert Kovács]

Week of 11/27

Press - 75kg 4x4@7,7,7,7
Squat - 152.5kgx1@7.5, 122.5kg 2x5@7.5
Chins - 41

SGDL - 140kg 4x4@6.5,6.5,7,7
Pin Press - 85kgx1@7.5, 70kg 3x4@7,7,7.5,7.5
HIIT

Bench - 112.5kg 4x4@7.5,7.5,7.5,8.5
Front squat - 110kgx1@7.5, 115kgx1@7.5, 90kg 2x3@7,7
Bb rows - 90kg 4x4@7
Dips, Curls

Deadlift - 167.5kgx4@7, 147.5kg 3x4@6,6,6
Pin press eyebrow - 90kgx1@8, 80kg 3x3@7.5,8,7
Ote, rear delt rows, lateral raises

[Róbert Kovács]

Week of 12/04

Press - 70kg 4x6@7,7,7,7
Squat - 150kgx1@7.5, 155kgx1@8, 125kg x5@7(left grip slipped to wrist ext.),7.5
Chins - 45

SGDL - 132.5kg 4x6@6.5,6.5,7,7
Pin press - 87.5kgx1@7.5 65kg 3x6@7,7.5,7.5

Bench - 107.5kg 4x6@7.5,7.5,8.5,8.5
Front squat - 110kgx1@7.5, 117.5kgx1@8.5, 92.5kg 2x3@7.5,7 - elbow drop on top single
Bb rows - 85kg 4x8@7,7,7,7
Curls - 45kgx10, 35kgx15

Deadlift - 157.5kgx6@6.5, 137.5kg 3x6@6,6,6
Pin press eyebrow - 92.5kgx1@8, 75kg 3x5@7.5,8,7
Rear + side Delts - 5 sets
Triceps - 6 sets

[slydeflex]

Great lifting Robert, so your Split is a modified 4 Day using the GGW peaking cycle?

[Róbert Kovács]

Thanks! Yes, basically the first lift of a day uses the GGW set/rep scheme for progression. (Snatch grip DLs instead of squats)

For DL I do the lighter dls as back off work after my heavy set. The second lift of the day is just some variant that could be considered medium work, with moderate volume.

I believe one could do something similar in an upper/lower split fashion as well. I do the current setup to have more frequency for both upper and lower body work, but if you look back at the previous two cycles, you can see that I've played around with the second lift of the day. I feel the most important factor for my progress is the first, main lift.

Everything after that is room for experimentation. When occasionally I have to merge two days, I usually just do the main lifts, with maybe rows or chins after them (SGDL/SQUAT + BENCH or DEADLIFT + PRESS for example).