Seti's Training Log

[slydeflex]

Robert, thank you so much for explaining your setup, currently doing upper/Lower with GGW cycle for main lift then I have one Supplemental lift which I have also on a 3 week cycle from 3x6-8; 3x5-7; 3x4-6

[Róbert Kovács]

Good luck with it! Don't be hesitant to do the minimum necessary. I found it to be helpful, not to go all out and do a bunch of extra stuff/accessory. Another thing that seems helpful is to focus on 2 lifts out of the four (for me it's press and deadlift), this doesn't mean you shouldn't do the work for squat and bench in this example, but I only test press and deadlift at the end of the cycle, and I don't mind that SGDLs (my squat substitute) often feel easy, like recovery work, or I only do bench once a week.

[Róbert Kovács]

Week of 12/11

Press - 75kg 4x5@8,8,7.5,
Squat - 140kgx1@6, 160kgx1@7.5, 130kg x5@7,7
Chins - 12,10,10

SGDL - 140kg 4x5@6,6,6.5,6.5
Pin press neck - 90kgx1@8, 70kg 3x5@6.5,6.5,7

Bench press - 112.5kg 4x5@7.5,7.5,8.5,10
Front squat - 110kgx1@8, 90kgx3,3,3,3,3 (7min, 1:15 left)
Bb rows - 90kg 4x6@6.5

Deadlift - 167.5kgx5@7, 147.5kg 3x5@6,6,6
Pin press eyebrow - 95kgx1@9.5, 80kg 3x4@8,8,8 - left shoulder painful
Rear delt rows
Triceps

[Róbert Kovács]

Week of 12/18

Press - 80kg 4x4@7,7.5,7,8.5
Squat - 160kgx1@8, 140kg 2x4@7,7 (chalk on back helps! No bar roll means less aggravated shoulder/wrist)
Chins - 40

SGDL - 147.5kg 4x4@7,6.5,7,7
Pin press neck - 90kgx1@8 75kg 3x4@7.5,7.5,8

Bench press - 117.5kg 2x4@7.5,8.5 2x3@8.5,8.5, x2@
Front squat - x1@8, 90kg 5x3 7 min: 1:37 left
Bb rows - 95kg 4x4@6.5

Deadlift - 177.5kgx4@7, 157.5kg 3x4@6.5
Pin press - 90kgx1@7.5, 85kg 3x3@7.5,7.5,8
Rear delt rows
Triceps
Side delts

[Róbert Kovács]

Christmas Week

Sgdl - 140kg 4x6@7
Press - 75kg 3x6@9,8.5,10 x5@9.5, x1
Chins - 13

Deadlift - 167.5kgx6@7.5, 147.5kg 3x6@7,7,7
Bench press - 112.5kg 2x6@7.5,8 x4@8.5, x2, x4@9.5, x2
Bb rows - 90kg 4x8@7

[Róbert Kovács]

Week of 2018/01/01

Sgdl - 147.5kg 4x5@6.5,6.5,6.5,7
Press - 90kgx1@9.5, 80kg 1x5@8.5 80kg 3x4@9.5,9.5,9.5, 80kgx3@8.5

Deadlift - 177.5kgx5@7.5, 157.5kg 3x5@6.5,6,
Bench press - 117.5kg x5,4,4,3,2,2@8.5,9,10,8.5,8,7.5
Chins - 12,10,8

[Róbert Kovács]

Week of 01/08

Sgdl - 155kg 4x4@7.5,7.5,7.5,7.5
Press - 90kgx1@9, 85kg 2x3@8.5,8.5, 2x2@8.5,9.5, 80kg 2x3@8.5,

Bench - 122.5kg 4,3,2,2,2,2,1@8.5,8,10,8,8,8.5,
Front squat - 90kg 5x3 (7:00-1:20 left)
Chins - 30
Pulldowns - 4x8-15
Abs - 3 sets
Back ext. - 2 sets

Deadlift - 187.5kgx4@8, 167.5kg 3x4@7,
Pin press - 90kgx1@9.5, 65kgx4,4,4,4,3,3,2,2 (7min)
Delts - 6 sets rear+side
Triceps - 4sets

[Róbert Kovács]

Week of 01/15

Press - 90kg 2@9.5, 3x1@8.5,8,7.5
Squat - 160kgx1@7.5, 167.5kgx0
Bb rows - 100kg 4x4@6.5

SGDL - 165kg 4x2@7,7,7,7
Cgbp - 130kgx1@7
Curls - 4 sets

Deadlift - 197.5kgx2@8, 177.5kg 3x2@6.5,6.5,6.5
Bench press - 130kg 2,1,1,1@8.5,8,8.5,8
Lte - 47.5kg 3x10
Chins -12,8,7,3

[Róbert Kovács]

Week of 01/22

SGDL - 140kg 3x3@6
Press - 75kg 3x3@6.5

SGDL - 132.5kg 3x3@5
Press - 70kg 3x3@6
Chins - 13

[Róbert Kovács]

01/29 Mock meet

Deadlift - 200kgx1@7.5, 210kgx1@8.5, 215kgx1(PR)@10 - ugly turtleback
Press - 90kgx1@8, 95kgx1@10, 97.5kgx0 - stuck slightly above forehead