Seti's Training Log

[Róbert Kovács]

Thanks, yeah definitely. Being -9 kg helps with that for sure.

03/09

BW: 91.8kg

Squat
20kg 2x5
65kg 1x5
100kg 1x3
120kg 1x3
135kg 3x3

PG Bench
20kg 1x10
60kg 1x5
90kg 4x6

Power Clean
60kg 1x3
80kg 1x1
87.5kg 1x1
92.5kg 7x1 (missed the 5th) PR

Curls
20kg 1x10
30kg 1x5
40kg 1x3
45.5kg 3x5 PR

[Róbert Kovács]

03/12

BW: 91.15kg

Squat
20kg 2x5
70kg 1x6
100kg 1x3
120kg 1x3
135kg 1x3
147.5kg 3x3

PG Bench
20kg 1x10
60kg 1x5
90kg 1x2
100kg 1x1
112kg 5x1 PR

Pullups
10,7,6,3 (26) PR

Dips
BW 1x5
+30kg 3x5

[bustermonkey2]

Great job on both the weight loss and all the pr's!

[Róbert Kovács]

Thanks!

03/14

BW: 91.25kg

Press
20kg 1x5
50kg 1x5
60kg 1x3
70kg 1x1
80kg 1x2
62kg 4,4,4,8 PR

Front Squat
50kg 1x3
65kg 1x3
75kg 1x3
85kg 2x3

Deadlift
100kg 1x3
140kg 1x1
160kg 1x1
170kg 1x1
180kg 1x1

Back Extensions
BW 1x10
+22.5kg 3x10 PR

[Oldster]

Wow! Seti! While I've been down and sick, you've been nailing it with PR after PR! Good gravy man, Congradulations!

[Róbert Kovács]

Thanks Oldster! I appreciate it. Glad you're back on track as our inspire-engine!

Quoted from your log: "350 for ALL 5 SETS OF 5!! HUGE PR!"

Amazing!

[Róbert Kovács]

03/16

BW: 90.6kg
That's the end of my weight loss period of roughly 10 weeks. I've dropped about 8-9kgs during that, and had some good lifting done. Now I'll do something that might be considered stupid, but I want to test myself. 20 rep squats that is. Starting two weeks from now, so in that spirit todays and next week's training sessions are kind of a transitional sessions. I figured that my recent squat routine was kind of low volume, so to ease into the dreaded 20 reps a bit better, I'm doing 3x10 squats. The rest of my schedule is pretty much what I've been planning for my 6 week run, with some testing and probing with sets and the weights.

Squats
20kg 1x10
60kg 1x10
100kg 3x10

PG Bench
20kg 1x10
50kg 1x10
75kg 2x10 (PR)

Second set was tougher than expected.

BB Rows
60kg 3x10

Curls
20kg 1x10
30kg 1x5
40kg 1x3
47.5kg 5,3,4 (PR)

Quicker than usual, 50 min session, ok altogether.

The plan is to train every third day, and alternate bench, row, curls with press, chin, dips, apart from the obvious squats, and to keep some of the old-school: the pullovers. Next week it's still the transitional week, and after that while I'm away, I'll train two or three times, but with the 20 reps, like a trial period. After I'm back, the 72 hour schedule kicks in for the rest of the period, possibly 6 weeks and 13 sessions alltogether.

[Róbert Kovács]

Just a wrap-up post on my weight loss, should anyone be interested.

I was a bit over 100kg around New Year's eve, and my final weight two days ago was 90.6kg. Probably would have went just below 90kg, but my schedule is served better by ending the weight loss now. During these 10 weeks I ate paleo 3 meals a day (starchy tubers only for breakdast/lunch on training days), plus 1-3 snacks of mostly fruit and sometimes nuts, I did not consume milk. I had one all you can eat chinese meal per week, close to paleo, and on some weeks I had an additional cheat meal. I also had small bits of 85% dark chocolate here and there.

As for training it was three times a week in the mornings before breakfast, full body, in Heavy-Light-Medium format, volume was low, started with fives, then went to triples. I PR'd in my bench press, but only rep PRs. My deadlift and possibly squat strength went down during this period, lost around 5% top end strength. I also did fasted walking one hour, on other 3 days during the week. This helped to get my bodyweight moving down again after a midway stall. I've measured bodyfat with a caliper at the end of it, although only on one point, that says 13.7%. It's safe to say that it's more around 15 percent.

My next goal if I don't pussy out is the 6 weeks of hell aka the 20 rep squat routine, aiming to put back around 5kg of mass, but my eating will still be paleo, but with starches eaten at least once every day. I'm not sure about milk yet. I'll try it without it first, and make sure I eat plenty of food. I might add them in should it be necessary. The goal with this is: A to test myself and B to put some mass on my legs, and convert that to some strength increase afterwards to finally crack 180kg on the squat.

[bustermonkey2]

Good job on the weight loss with minimal strength loss. I am curious as to how the 20 rep squat works out for you. I think you must be a glutton for punishment as I imagine those last few reps will be torture.

[Róbert Kovács]

Thanks. Yeah, believe me, I was thinking about doing this for a looong time. It will be interesting, that's for sure. I'll start conservative though, around 60%, not at 10RM, but it will quickly get there.