Seti's Training Log

[Róbert Kovács]

Week of 05/28

Press - 90kg@8, 77.5kg 6x3@7
Sgdl - 170kg@7.5, 152.5kg 4x4@7

1ct bench - 120kg@7.5, 125kg@8, 100kg 5x5@7,7,7.5,8.5,9.5
2ct squat - 110kgx4@7, 115kg 3x4@7.5,8,8

Deadlift - 175kgx5@7, 155kg 3x4@6
Bb rows - 5x10
Pin press - 90kg@8.5, 72.5kg 4x5@7.5,7.5,7,7

[Róbert Kovács]

Week of 06/04

Press - 87.5kg@7.5, 92.5kg@9, 80kg 6x3@7
Squat - 140kg@6.5, 150kg@7, 130kg 3x4@7

Sgdl - 172.5kg@8, 145kg 4x6@7,7.5,7.5,8
Pin press - 90kg@8, 75kg 4x4@7,7,7,7

1ct bench - 120kg@7.5, 125kg@7.5,105kg 5x4@7,7,7,7.5,7
2ct pin squat (no.12) - 100kgx4@6, 110kgx4@6.5,6.5,7,6.5 - this pin position might be a tad bit above parallel, one pin lower is too low on the other hand.
Gpp : rear delt rows 3x12, x20 dropset

Deadlift - 200kg@8.5, 165kgx6@8, 145kg 3x6@6.5
2ct press - @8, 70kg 4x4@8(72.5),7.5,7,8
Gpp: curls 5x8-13

[Róbert Kovács]

Week of 06/11

Press - 90kg@8, 82.5kg 6x3@7.5,7.5,7.5,8,7.5,7.5
Squat - 150kg@7, 132.5kg x4@7,7,7.5
Gpp: 34 chins (7:00)

Sgdl - 175kg@7.5, 152.5kg 4x5@6.5,7,7.5,7.5
Pin press - 90kg@8.5, 77.5kg 4x4@7.5,7,7,7.5
Gpp: light curls 3x12, 3x10 upper back rows

Deadlift - 140kgx6@6, 160kgx6@7.5, 150kgx6@6.5
Cg inclines - 60kgx8@6, 70kgx8@7.5, 65kgx8@8.5
2ct Leg press - 100kgx16, 5x5 - too light
GPP: Curls - 3x12 asc, Tri pushdown - 3x12 pyr

[Róbert Kovács]

Week of 06/18

Squat - 112.5x6@6, 120x6@6.5, 127.5 2x6@7.5,8
Bench - 90kgx6@6.5, 95kgx6@7, 100kg 2x6@7.5,8.5
Bb rows - 60kg x16@6.5, 6x5

Press - 65kgx6@6.5, 70kgx6@7.5, 72.5kg 2x6@7,7.5
Sgdl - 110kgx8@6, 117.5kgx8@6.5, 125kg 3x8@7,7.5,8
Db bench - 30kgsx14,5,5,4

Gpp day
Chins 38 (8:00)
Planks 8 min
Liss 20min

Deadlift - 150kgx6@6, 160kgx6@7, 170kgx6@8, 160kgx6@7.5
Close incline - 55kgx8@5, 60kgx8@6.5, 65kg 3x8@7.5
2ct leg press - 140kgx14@8, 4x5
Curls - 35kgx12, 40kgx10, 30kgx12
Tri pushdown - 25-32kg3x12

[Róbert Kovács]

Week of 06/25

Squat - 112.5x6@6, 120x6@7, 130x6@8, 125kgx6@7.5, 127.5kgx6@7.5
Bench - 90kgx6@6, 95kgx6@7.5, 100kg 3x6@7.5,8,9
Bb rows - 70kg x16@8, 4x5 - out of breath

Gpp day
Chins 40 (8:00)
Plank (8:00)
LISS walk (25:00)

Press - 65kgx6@6.5, 70kgx6@7, 72.5kg 2x6@8,8, 70kgx6@8
Rdl - 80kgx8@5, 87.5kgx8@6, 95kg 3x8@6.5
Db bench - 30kgsx16@7, 5,5,5,5,4

Gpp day
Rear delt rows - 100lbs x83(8:00)
Curls - 35kgx15@8, 6x5
LISS walk - 20mins

Deadlift - 150kgx6@6, 160kgx6@7, 172.5kgx6@8.5, 152.5kg 2x6@6
Close incline - 57.5kgx8@6, 62.5kgx8@6.5, 67.5kg 2x8@7,7.5, 67.5kgx7@9.5, 67.5kgx1
2ct leg press - 160kgx14@8.5, 4x5

[Róbert Kovács]

Week of 07/02

Squat - 112.5x6@6, 120x6@7, 132.5x6@8, 130 2x6@7.5,8
Bench - 90kgx6@6, 95kgx6@7, 102.5 2x6@7.5,9, 100kgx6@8.5
Bb rows - 80kg x14, 4x5

Gpp
Chins 42 (8:00)
Plank (8:00)
HIIT 5 rounds (10:00), 10:00 Liss

Press - 65kgx6@6, 70kgx6@7, 72.5kg 3x6@7.5,7.5,8
Rdl - 85kgx8@5, 92.5kgx8@6, 100kg 3x8@7,7,
Db bench - 30kgsx16, 4x5

Gpp
Rear delt rows - 100lbs 15,15,10,10,8,8,5,5,5,5
LISS walk - 20mins

Deadlift - 150kgx6@5, 160kgx6@6, 175kgx6@8.5, 160kg 2x6@6.5,6.5
Close incline - 57.5kgx8@5, 62.5kgx8@6, 67.5kg 3x8@7,7.5,8
2ct leg press - 180kgx14@7, 4x5
Bb curls - 12,8,14

[Róbert Kovács]

Week of 07/09

Squat - 112.5x6@6, 120x6@7, 135x6@8, 130x6@7.5
Bench - 90kgx6@6, 95kgx6@7, 102.5 2x6@8,8
Bb rows - 100kg x12

Gpp
Chins 44 (8:00)
20:00 Liss

Press - 65kgx6@6, 70kgx6@7, 75kg 2x6@7.5,8
Rdl - 85kgx8@5, 92.5kgx8@6, 100kg 2x8@7
Db bench - 32kgsx13@7, 3x5

Gpp
Rear delt rows - 100lbs x83 (8:00)
Curls - 35kg 3x12
Cable ote - 3x12
LISS walk - 20mins

Deadlift - 150kgx6@5, 160kgx6@6.5, 175kgx6@8, 160kgx6@7
2ct incline - 55kgx8@6, 60kgx8@6.5, 65kg 2x8@7.5,7.5
2ct leg press - 200kgx13@7.5

[Róbert Kovács]

Week of 07/16

Squat - 140kgx1@6, 150kgx1@7, 135x6@8, 130kg 2x6@7,7
Bench - 120kgx1@7, 125kgx1@, 102.5 3x6@7,7.5,
Bb rows - 100kg x12

Gpp
Neutral Chins 40 (8:00)
Plank (8:00)
Hiit 7x20s/100s

Press - 85kgx1@8, 75kgx6@8.5, 70kgx6@7, 72.5kgx6@8
Sldl- 90kgx8@5, 100kgx8@6, 110kg 4x8@7
Cgbp - 80kgx13@7.5, 5,4

Deadlift - 200kgx1@7.5, 175kgx6@8, 160kg 2x6@7,7
Incline - 57.5kgx8@5.5, 62.5kgx8@6.5, 67.5kg 4x8@8,8, 77.5kgx7@10, 62.5kgx8@6.5
Leg press - 200kgx14@7.5, 5,5,5

[Róbert Kovács]

Week of 07/23

Squat - 155kgx1@7.5, 140kg 3x6@7.5,7.5,8
Bench press - 127.5kg@8, 105kgx6@8, 100kg 2x6@7
BB rows - 85kgx12, 5,5,5,5

Gpp
Chins 42 (8:00)
Plank (8:00)
Hiit 7x20s/100s

Press - 80kgx1@6.5, 90kgx1@8.5, 75kgx6@8, 72.5kg 2x6@7.5,7.5
Sldl- 100kgx8@6, 110kgx8@6.5, 120kg 4x8@7.5
Cgbp - 80kgx12@8, 5,5,4

Deadlift - 205kgx1@8, 180kgx6@8, 160kg 2x6@7
Incline - 60kgx8@6 62.5kgx8@7, 67.5kg 3x8@7.5,7.5,8, 65kgx8@8
Leg press - 200kgx13@8, 4x5

[Róbert Kovács]

Week of 07/30

Squat - 160kgx1@8, 140kgx6@8.5 form felt shit
Bench - 130kg@9.5, 105kgx6@8
Bb rows - 90kg x12@7

Gpp
Chins 45 (8:00)
Plank (8:00)
Liss 20min

Press - 80kgx1@7, 90kgx1@8, 75kgx6@7.5,9, 70kgx6@7
Sldl- 100kgx8@6, 110kgx8@7, 120kg 4x8@7.5
Cgbp - 80kgx12@8.5, 5,4

Gpp
Rear delt rows - 90 (8:00)
Liss - 20min

Deadlift - 200kg@7.5, 210kg@8.5, 180kgx4@6.5 - slight sharp pain, right side of lower abdomen, so I've stopped. No pain afterwards.
Incline - 90kg@7, 95kg@8.5, 70kg 3x8@7
Leg press - 200kgx8@15@7.5, 5x5