Seti's Training Log

[Róbert Kovács]

Week of 12/10

SGDL - 145kg 3x6@7.5,7.5,8
1ct Bench - 120kg@7, 130kg@9, 105kg 5x4@7.5,7,7,7,7.5


Pin squat(11) - 125kg 3x5@7,7,7
Press - 50kgx4@6, 60kgx4@6.5 (slight pain left shoulder), 65kgx4@7 (ok), 70kgx4@7.5 (ok), 72.5kgx4@7.5 (bit pain left shoulder)

Deadlift - 170kg 4x4@6.5,7,6.5,6.5
Cgbp - 120kg@7, 102.5kgx6@6, 107.5kgx6@8.5, 102.5kgx6@7.5,8.5
Chins - 33 (7:00)

[Róbert Kovács]

Week of 12/31

SGDL - 140kg 2x6@7.5,7
1ct Bench - 100kg 2x5@6.5,7

Deadlift - 150kg 4x6@6.5,7,7,7
Press - 62.5kg 4x6@6,6.5,6,6

[Róbert Kovács]

Week of 01/07

Press - 90kg 5x1@9,8.5,8.5,10,9 , 60x10@8
Pin Squat (11) - 120kg 2x5@7,6.5, 127.5kgx5@7.5
(Some right hip and shoulder pain later that day)

Sgdl - 142.5kg 3x5@7.5,7.5,7
1ct bench - 120kg@7.5, 102.5kg 2x5@7,7, 2x5(spotter touch)
Chins - 10

Press - 67.5 4x5@6.5
1ct Pin squat (12) - 40kgx5@ok, 60kgx5@ok, 80kgx5@ok, right knee pain, 100kgx5@ok, no knee pain 120kgx5@7, slight right knee pain
Chins - 36 (7:00) +4

Deadlift - 160kg 4x5@7.5,7,7.5,7
Cgbp - 120kg@7.5, 125kg@7.5, 80kgx12@7, a x5,4,3
Triceps - ote 4x15-20

[Róbert Kovács]

Week of 01/14

Pin Squat (12)- 30-60kgx5s right hip pain
1ct cgbp - 120kg@7, 125kg@8, 107.5kg 4x4@7.5,7.5,7.5,8.5
Bb rows - up to 100kg 2x4
Various squats - the pain starts from the front of the hip and shoots down to mid outer thigh, deep at the bone. When coming up in the bottom half of a squat.

Sgdl - 150kg 4x4@7
Clean&press - 65kgx4@7, 70kgx4@7, 75kgx4@8, 70kgx4@7
Curls - 45kgx8,8,7, 30kgx10


Pin Squat (11) - 100kg 4x6@7,7,6.5,6.5 (slight right hip pain on the way up, no pain by 3rd set)
Press - 72.5kg 4x4@7,6.5,7,7
Chins - 35 (7:00) +5

Deadlift - 170kg 4x4@7.5,7,7,7
Pin bench - 120kg@7, 130kg@8, 115kgx4@10, 110kgx4@8,8.5, 105kgx4@7.5
Triceps - ote 4x10-12

[Róbert Kovács]

Week of 01/21

Pin squat (11) - 110kg 4x6@6.5 pain got better with warmup sets
Bench - 120kg@7, 130kg@9, 102.5kg 2x6@7.5,7.5, 102.5kgx5@9, 100kgx5@9

Sgdl - 142.5kg 3x6@7,7.5,7.5
Pin press (4) - 80kg@7.5, 85kg@8 65kg 3x6@7,7,7
Curls - 45kgx9,8,8, 30kgx12

Pin squat (11+plate) - 100kgx6@6, 110kg4x6@6.5 (slight tightness on some warmups)
Press - 80kg@7, 90kg@8.5, 67.5kg 4x6@7,7,7.5,7.5

Deadlift - 160kgx6@7, 150kg 3x6@6.5,7,7
Cgbp - 120kg@6.5, 130kg@7.5, 135kg@9.5, 100kg 3x6@7,7.5,9
Triceps - ote 4x12-15
Biceps - 3x12-15

[Róbert Kovács]

Week of 01/28

Pin squat (11+plate) - 120kg 2x6@7.5,7 (right hip pain on some reps, 2nd set better)
Bench press - 120kg@8, 107.5kgx5@8.5, 100kg 3x5@7.5,7.5,8
Rows - 90kg 4x6

Sgdl - 150kg 3x5@7,7.5,7.5
Pin Press - 65kgx4@6.5, 67.5kgx4@7, 70kgx4@7, 72.5kg 2x4@8,8
Feet up bench - 90kgx4@7, 95kgx4@8.5, 90kg 2x4@7.5,7

Pin squat (11+plate) - 120kg 3x5@6.5,7,7 still some pain, control the descent!!!
Press - 85kg@8, 72.5kg 4x5@7.5,7,7.5,7
Chins - 38 (7:00) +2

Deadlift - 190kg@7, 200kg@8 170kgx5@7.5, 160kg 3x5@6.5,6,6.5
Cgbp - 120kg@7.5, 130kgx0, 100kgx4@6.5, 105kgx4@7, 110kg 2x4@8,8
Lte/Ote&Curls - 4x10-15

[Róbert Kovács]

Week of 02/04

Pin squat (12) - 120kgx5@8.5 - slight discomfort, not too bad
Bench press - 130kg@8, 112.5kgx4@8.5, 110kgx4@8.5, 105kg 2x4@7.5,7
BB Rows - 105kg 4x4

Sgdl - 157.5kg 3x4@7
Pin Press (4) - 80kgx3@9, 75kg 3x3@8,8,7.5
Feet up Bench - 100kgx3@7, 105kg 3x3@7.5,7.5,7

Pin squat (12) - 120kg 3x5@8,7.5,7.5 slight discomfort on some reps
Press - 80kg@7, 85kg@7.5, 90kg@8.5, 77.5kg 4x4@7,7.5,7,7.5
Chins - 39 (7:00) +1

Deadlift - 200kg@8, 180kgx4@7.5, 170kg 3x4@7,7,7
Cgbp - 125kg@7, 130kg@8, 110kgx3@7, 112.5kgx3@7, 115kg 2x3@8,8
Triceps&biceps 4x10-15

[Róbert Kovács]

Week of 02/11

Pin Squat - 105kgx5@6.5, 125kgx5@8 some pain on warmup
Bench - 120kg@7, 130kg@8, 107.5kgx6@8.5, 105kg 2x6@7.5,10 (form?), 100kgx5@9
Rows - 85kg 4x8

Sgdl - 150kg 3x6@7,7.5,7.5
Pin press(4) - 90kg@7.5, 70kgx5@6.5, 75kg 3x5@7.5,8,7.5
Feet up bench - 90x5@7, 95kgx5@8, 92.5kgx5@7.5, 90kgx5@7

313 squat - 90kgx5@6, 100kg 3x5@7
Press - 80kg@6.5, 90kg@9, 72.5kg 4x6@7.5,7.5,7,8.5
Chins - 39 (7:00) +1

Deadlift - 200kg@8, 170kgx6@7.5, 150kg 3x6@7,6.5,
Cgbp - 120kg@7.5, 125kg@7, 110kgx5@7.5, 107.5kgx5@7, 105kg 2x5@7,7
Ote - 5x12 desc
Curls - 4x12 desc

[Róbert Kovács]

Week of 02/18

Chins - 30
Squats - 100kgx5@6, 120kgx5@7.5
Bench - 110kg@6, 120kg@7, 130kg@8, 112.5kgx5@8.5, 110kg 3x5@8,7.5,8
Bb rows - 110kg 2x3, 100kg 2x3

Sgdl - 157.5kg 3x5@7.5,8,8
Pin press - 85kg@9, 77.5kg 4x4@7.5,8,8,8
Feet up bench - 100kg 4x4@7.5,7.5,8,8

313 Squat - 105kg 3x5@7 (no pain)
Press - 90kg@8, 77.5kg 2x5@7.5,8, 77.5kgx4@8.5, 72.5kgx6@7.5

Deadlift - 200kg@9, 180kgx3, 160kg 2x5@7.5,8 - felt weak, 180kg should have been a five.
Cgbp - 100kgx4@6.5, 105kgx4@7.5, 110kg 2x4@7.5,7,7

[Róbert Kovács]

Last two weeks

Squat - 100kgx5@6, 125kgx5@7
Bench press - 120kg@6.5, 130kg@7.5, 120kgx4@8.5, 115kgx4@8, 112.5kgx4@8, 110kgx4@7
Bb rows - 100kgx4, 110kgx4, 100kg 2x4

Sgdl - 165kg 3x4@8,8,8.5
Pin press - 90kg@7.5, 80kg 4x3@7
Feet up bench - 100kg 4x3@7
Ote - 4x9-15
Cable curls - 4x8-10

313 squat - 80kgx5@6, 100kgx5@6.5, 105kg 2x5@7,7.5
Press - 85kg@7.5, 90kg@8 82.5kgx2 - got lightheaded, so racked it, but it wasn't a grind.

Deadlift - 200kg@9.5, oops, 170kgx4@8.5, 160kgx4@8
Cgbp - 120kg@7.5, 110kgx3@7, 115kgx3@8, 112.5kg 2x3@7.5,7.5