Seti's Training Log

[Róbert Kovács]

Squat - 122.5kgx5@6.5, 107.5kg 3x5@6
Bench - 130kg@8, 112.5kgx5@8.5

Sgdl - 140kgx5@6.5, 127.5kg 2x5@6,6
Press - 90kg@10, 85kg@7.5, 87.5kg@9.5, 85kg@8,7,7.5,

Press - 70kgx5@7, 75kg 3x5@8,8.5,9
Pin squat - 107.5kg 3x5@7
Curls, reverse curls - 20kg (2+2)x10

Deadlift - 150kgx5@7, 130kg 3x5@6
Cgbp - 105kg 3x5@7,7.5,7

[Róbert Kovács]

Squat - 130kgx4@7, 115kg 3x4@6.5
1ct bench - 117.5kgx4@8

Sgdl - 135kg 3x4@6
Press - 85kg@8, 90kg@9,8, 90kgx0, 80kgx8,7,7
Curls - 3x8-10, (up to 50kg) right wrist still not totally happy with supination. Tried some chins too, those were worse.


Pin squat - 115kg 3x4@6.5
Press - 77.5kg 4x4@7.5

Deadlift - 160kgx4@7, 140kg@6
Cgbp - 110kg 3x4@7.5,7.5,8


Squat - 122.5kgx6@7.5, 107.5kg 3x6@6
Bench - 120kg@7, 130kg@8 115kgx4@9, 115kgx2@

[Róbert Kovács]

Week of 07/01

Squat - 120kg@6.5, 122.5kgx6@7.5, 107.5kgx6@6.5
Bench - 120kg@7.5

Sgdl - 125kg 3x6@6.5
Press - 80kgx1@6, 82.5kgx1@7, 85kg@7.5, 87.5kg@8.5, 90kg@9.5, 87.5kg@9, 85kg@8

Pin Squat (12) - 70kgx5, 90kgx3, 107.5kg 3x6@7,7.5,7
Press - 70kgx6@8.5, 67.5kgx6@7.5,8, 65kgx6@8

[Róbert Kovács]

Week of 07/08
BW:96kg

Deadlift - 150kgx5@7, 130kg 2x5@6
Cgbp - 100kgx5@7.5, 105kgx5@8.5, 100kgx5@7
Chins - 5min: 20

Squat - 130kgx5@7.5, 115kg 2x5@6.5,
Press - 80kg@7, 85kg@8, 90kg@10, 85kg@8,8,8,8.5


Pin squats (12) - 115kg 3x5@7.5 (no belt)
Press - 70kgx5@7, 72.5kgx5@7.5, 75kgx5@8.5, 70kgx5@7
Chins - 5min: 22

Sgdl - 127.5kg 3x5@6.5
Bench - 120kg@8, 110kgx5@8.5

[Róbert Kovács]

Week of 07/15

Squat - 137.5kgx4@7.5, 122.5kg x4@6.5
Bench - 120kg@7, 130kg@8.5, 115kgx4@9

Sgdl - 140kg 3x4@6.5
Press - 80kg@7, 82.5kg@7, 85kg@7.5, 87.5kg@8, 90kg 3x1@8.5,9.5,9.5

Pin Squat - 122.5kg 3x4@7
Press - 80kgx4@8.5, 77.5kgx4@8, 75kgx4@7.5, 72.5kgx4@7

[Róbert Kovács]

Week of 07/22

Caught some cold-like illness, so reduced my workload for the week.

Deadlift - 180kg@8.5, 160kgx4@8, 140kgx8@7.5

Deadlift - DOH 5s,3s, then 150kgx3 beltless, hook grip
Press - 90kg@9, 80kgx4@9, 70kgx8@9

[Róbert Kovács]

Week of 07/29

Squat - 150kg@8, 140kgx4@8, 125kgx6@9
Strict press - 50kg 3x10

Bench press - 125kg@9, 112.5kgx4@9, 100kgx7@8.5
Sldl - 100kg 2x10


Press - 90kg@8, 82.5kgx4@8.5, 72.5kgx8@10
Squat - 100kgx8, pin squat (12) - 100kgx8@7.5

Deadlift - 180kg@8, 160kgx5@8, 140kg 3x5@7
Cgbp - 130kg@9, 115kgx4@9, 110kgx5@8.5, 105kgx5@4+1

[Róbert Kovács]

Week of 08/05

Squat - 140kg@7.5, 132.5kgx5@8, 120kg 2x5@7,7.5
Press - 80kg@7.5, 90kg@9.5, 60kgx8
Chins - 20 (5:00)

Sgdl - 140kg 3x5@7,7,7
Bench press - 120kg@7, 130kg@9.5, 110kgx5@9, 105kgx5@8, 100kgx5@8
Bb rows - 60kg 3x10


Press - 70kg 3x6@8,8,8.5, 65kgx6@7.5
Pin squat - 100kg 3x6@7.5,7,6.5
Chins - 22 (5:00) +3,3,2

Deadlift - 180kg@7, 200kg@0, 160kgx6@8.5, 140kgx6@7.5,7.5,8
Cgbp - 130kg@9.5, 120kgx2@9, 110kgx3@8.5 - nope... 60kgx20

[Róbert Kovács]

Week of 08/12

Squat - 140kg@7.5, 150kg@8, 140kgx4@8, ok, right shoulder not too happy though.
Press - 90lg@8.5, 60kgx10@8


Sgdl - 147.5kg 3x4@7.5
Bench press - 120kg@7, 130kg@8.5, 120kgx3@10, 110kgx4,4@8,9, 100kgx4,4@7,7


Speed squat - 100kg 10x2
Speed deadlift - 120kg 10x1
Hack squats - 15,10,8 asc
Back extensions - 3x15
Abs - 2:30 planks

Speed bench - 90kg 10x3
Press 85kg@8.5 75kgx6@8.5 + 60kgx10, 55kgx9, 50kgx10
Chins - 30
Dips - 10,10,10

[Róbert Kovács]

Going for another round of "powerbuilding" type training. Last week's second half was already like that, so what I'll do is one main movement, one supplemental and 2-3 accessory movements a day.
What I hope from it is to settle down the inflammation in my shoulder, and maybe put on some muscle, as it has been mostly fat, lately. So far feeling out on some exercises I never did before, while still keeping the main movements in as the foundation of my program, but reducing the overall volume on them, while adding in more accessory volume.