Seti's Training Log

[Róbert Kovács]

I'll adjust the 20 rep plans after the experience of the first few sessions I had. So I'll do 20 reps once a week with 5kg increases, the other day I'll do ramped 5s, that will consist of 3 warm-ups and 2 heavier sets closer to each other. For the rest of the exercises (press, bench, chins, dips) I'll do 5s as planned, for the press and bench: 5x5 ramped with 2 warm-ups, and 3 heavier sets close to each other, and 3x5 across for the chins and dips.

[Róbert Kovács]

04/17

BW: 89.05kg I mean come-on...

Squat
20kg 1x10
60kg 1x5
80kg 1x5
100kg 1x5
120kg 1x5
130kg 1x5

It felt hard, which is annoying.

Press
20kg 1x5
40kg 1x5
55kg 1x5
65kg 1x5
67.5kg 1x4
70kg 1x2

I pulled my traps on the 65kg set, so the rest was pretty screwed, and now I'll have a sore neck/trap for at least 3 days, great...

Chins
BW 1x2
+10kg 3x5 (PR)

Dips
BW 1x5
+37.25kg 3x5 (PR)

For some reason I'm still losing weight, or at least not gaining, even though I've added an extra half chicken a day to eat as an afternoon snack. I'll probably have to up my potato intake as well. The walking to work each day doesn't help either, but I'll have to keep those, or probably will cycle on some days.

[Róbert Kovács]

04/21

BW: 88.9kg Amazing... I'll start drinking some milk and perhaps even add PBJ sandwiches, which are not paleo, but gaining weight on a clean paleo is a mystery I have to crack in the future. Meanwhile I'm supposed to do 20 rep squats and don't want to beat myself to the ground for nothing. See the squat result below.

Squat
20kg 1x10
60kg 1x5
100kg 1x3
120kg 1x1
140kg 1x1
115kg 1x16 (PR)

Literally got stuck under the 17th rep, which is annoying as hell. Most probable cause is that I'm still losing weight. Prob. cause no. 2. is my sets of five on the other squat day, albeit I don't think so.

Pull over
10kg 1x20

PG Bench
20kg 1x10
60kg 1x8
80kg 3x8

Just some higher reps for today, because I'll do a mule of a program with two extra strength upper/lower split days, so the 20 repper day stays a full body higher rep hyperthrophy day.

RDL
70kg 3x10

Curls
20kg 1x10
30kg 1x5
40kg 3x6 (PR)

Dips
BW 1x5
+38.5kg 5,5,4 (PR)

[Oldster]

Wow! What a huge bunch of PR's, seti! Man oh man, squats, curls and dip awesome PR's. You should and must be proud!

[Róbert Kovács]

Thanks Oldster!

[bustermonkey2]

Lots of great work late with all the pr's. I wish I had your problem of gaining weight- I just failed to make 90 kilos bodyweight for my meet this past weekend so had to compete at 100 kilos.

[Róbert Kovács]

Thanks!

Yeah, I've got that even from my girlfriend, when I complained to her about me not gaining weight. Her choice of words were a bit harsher though. : - )

Sorry to hear about missing your weight. Congrats on your meet results though, especially the squat PR!

I can't tell you for sure that I'm doing everything right on food front myself, since my squatting strength have deteriorated quite badly, but what's sure is that paleo + lifting + 3-4 times a week moderate cardio (walking) is a helluva calorie deficit.

I lost weight after eating an extra half a chicken 3 weekdays, all you can eat Chinese the fourth, and even a very non-paleo pizza day for the fifth.

[Róbert Kovács]

04/24

BW: 88.95kg

PG Bench
20kg 1x10
60kg 1x5
90kg 1x2
100kg 5x3, 3x2 (PR)

Chinups
BW x2
+12.5kg 3x5 (PR)

Press
50kg 1x5
60kg 1x3
70kg 1x2
60kg 4x4


Ok-ish results, but I felt in the presses, and last time in the squats, that I'm getting weaker in the main lifts. All the PRs in the accessory lifts are a bit tricky, because most of them are bodyweight related, so my lower bodyweight fools it a bit.

I've decided to hang up the gloves in the 20reps for now, and go with something that should get my strength back. It's still a mule program, because of time and work constraints, but focusing more on strength, basing it on my previous 4 day split success, but condensed in 3 days like this:

Sunday (Volume full body)
Squat 4-6x4-6 (70% 112.5kg)
Bench or Press 4-6x4-6 (80% 90kg)
RDL 3x8-12
Dips 3x5-10
Curls 3x5-10

Wednesday (Intensity Upper)
Bench or Press 5x1/3x2 (105kg/102.5kg)
Press or Bench 3x5-8 (60kg)
Weighted Chins 3x5

Thursday (Intensity Lower)
Squat 5x1/3x2 (90% 145kg)
Deadlift 1x5/1x3/1x1 (85%/90%/95% 155kg/165kg/175kg)

The bench and press focus will alternate after 4-6 weeks, so for a period it's Bench volume, Bench Intensity + Press 3x5, then the other way around in the next cycle.

[Róbert Kovács]

04/25

BW: 89.7kg

Squat
20kg 1x10
60kg 1x5
100kg 1x3
130kg 1x1
145kg 5x1

Deadlift
60kg 1x5
100kg 1x3
130kg 1x1
150kg 1x5

Quick, 40 minute session.

Edit: I realized that I've started a bit low on my percentages for the deadlift, so I should have aimed for like 155kg. I'll mark it up as getting back into the groove (haven't done deadlifts the last couple of weeks), and do the intended weight from next week.

[bustermonkey2]

I like your new proposed setup. It provides the volume in one session but by splitting intensity into two sessions you have a real chance to see how things are progressing. Too often when I combine squats/bench intensity, I feel like I'm a little fatigued after the 1st lift. The only issue you may have is that deadlifts are after squat intensity but I don't know where else you would put them. I always struggle to find a good place for deadlifts.