Seti's Training Log

**Róbert Kovács** · 04-26-2013, 08:02 AM

Thanks. I have a feeling that this setup might actually work pretty well. The intensity days are similar to what I've done before with success. Combining the volume days into one was more of an act of optimizing my schedule. It will definitely be a longer session, but I have that time on the weekend, and can have an adequately large meal afterwards.

Deadlifts are tricky, aren't they? I had some good progress when I did them after some squat doubles or singles, although not as high percentage as this time. The best would be to put them on a separate day with or without light squats. Anyway, I always valued my squat strength more, so I'll have it setup like this, and see how the deadlifts feel. I'm well off PR territory anyway.

**Róbert Kovács** · 04-28-2013, 07:18 AM

04/28

BW:89.25kg

Squat
20kg 1x10
60kg 1x5
100kg 1x3
112.5kg 4x6

Bench
20kg 1x10
60kg 1x5
80kg 1x3
90kg 6x4

RDL
75kg 3x10

Curls
20kg 1x10
30kg 1x6
42.5kg 3x6 (PR)

Dips
BW 1x3
+21kg 1x3
+41kg 5,4,4 (PR)

The session was about 2 hours and 10 minutes long, with my Mrs also training with me. Good solid session.

**Róbert Kovács** · 05-01-2013, 04:05 AM

05/01

BW:89.75kg

PG Bench
20kg 1x10
60kg 1x5
90kg 1x2
105kg 5x1

Press
20kg 1x10
50kg 1x5
60kg 3x5

Chinup
BW 1x3
+15kg 5,4,3 (PR)

Bench and press were conservative weight choices, while chins are getting a bit messy because of the dumbbells I use. I'll switch to using a belt from next week, and will start to micro-load.

**Róbert Kovács** · 05-02-2013, 02:51 AM

05/02

BW: 89.25kg

Squat
20kg 1x10
60kg 1x5
100kg 1x3
130kg 1x1
150kg 2x1

150kg felt like a 1RM attempt, I've regressed more than I thought. I'll have to reset squats and deadlifts (see below). Crap.

Deadlift
60kg 1x5
100kg 1x3
140kg 1x1
165kg 1x0
150kg 1x1
160kg 1x0

I was supposed to do a triple with 165kg, and it didn't even budge now. I still remember the time when a weight like this was my last warmup, and now it didn't even move. Highly frustrating. Something is really messed up with my squats and deadlifts. Maybe not deloading after the 20 reps? Or just simply got this weaker? Like a month ago I squatted 147.5kg 3x3, so it's very fishy that I'm such a weakling now. Deadlifts are an even bigger mystery. My 1RM seemingly dropped by almost 20 percent.

I'm really considering running the novice program on the squats and deadlifts after a reset. That or resetting the intensity day weights by around 10 percent. What do you think?

**Róbert Kovács** · 05-02-2013, 03:28 AM

So here's a plan to bring up my squat and deadlift to a reasonable level:

1 week of novice program, followed by three weeks of advanced novice, for the squat. As for deadlift, it'll be a larger reset, so novice all the way. The upper body stuff remains as it is now, but allocated across the other days as necessary.

This Sunday I'll still have a volume day:
05/05
Squat 5x5 (120kg)
Bench 5x5 (90kg)
Deadlift 1x5 (140kg)
Curls 3x5-10
Dips 3x5-10

Next week I'm resting, and on the 12th of May (Sunday) I'm onto the program seen below:

I. 05/12
Squat 3x5 (120kg)
Bench 5x5 (90kg)
Deadlift 1x5 (140kg)
Curls 3x5-10
Dips 3x5-10

II. 05/14
Squat 3x5 (122.5kg)
Press 3x5 (62.5kg)
W Chins 3x5

III. 05/16
Squat 3x5 (125kg)
Bench 5x1 (107.5kg)
Deadlift 1x5 (145kg)

IV. 05/19
Squat 3x5 (127.5kg)
Bench 5x5 (90kg)
Deadlift 1x5 (147.5kg)
Curls 3x5-10
Dips 3x5-10

V. 05/21
Squat 2x5 (100kg)
Press 3x5 (65kg)
W Chins 3x5

VI. 05/23
Squat 3x5 (130kg)
Bench 5x1 (110kg)
Deadlift 1x5 (150kg)

VII. 05/26
Squat 3x5 (132.5kg)
Bench 5x5 (92.5kg)
Deadlift 1x5 (152.5kg)
Curls 3x5-10
Dips 3x5-10

VIII. 05/28
Squat 2x5 (100kg)
Press 3x5 (67.5kg)
W Chins 3x5

IX. 05/30
Squat 3x5 (135kg)
Bench 5x1 (112.5kg)
Deadlift 1x5 (155kg)

X. 06/02
Squat 3x5 (137.5kg)
Bench 5x5 (92.5kg)
Deadlift 1x5 (157.5kg)
Curls 3x5-10
Dips 3x5-10

XI. 06/04
Squat 2x5 (100kg)
Press 3x5 (70kg)
W Chins 3x5

XII. 06/06
Squat 3x5 (140kg)
Bench 5x1 (115kg)
Deadlift 1x5 (160kg)

**Róbert Kovács** · 05-03-2013, 11:07 AM

Just some recollection of my all-time 5RMs, to set goals.

Squat: 162.5kg
Deadlift: 162.5kg
Bench: 102.5kg
Press: 75kg

**Róbert Kovács** · 05-05-2013, 07:24 AM

05/05

Bw:89.65kg

Squat
20kg 1x10
60kg 1x5
100kg 1x3
120kg 3x5

Bench
20kg 1x10
60kg 1x5
80kg 1x2
90kg 5x5

Deadlift
60kg 1x5
110kg 1x3
140kg 1x5

Curls
20kg 1x10
30kg 1x5
42.5kg 7,7,6 PR

Dips
Bw x 5
+21kg 1x3
+41kg 3x5 PR

**Róbert Kovács** · 05-09-2013, 02:11 AM

05/09

BW: 88.85kg

Squat
20kg 1x10
60kg 1x5
100kg 2x5

Press
20kg 1x6
50kg 1x5
62.5kg 3x5

Chin-up
BW x2
+13.5kg 3x5 (PR)

Good quick session. My bodyweight seems to stagnate. I have to figure out a feasible way to slowly increase it.