Seti's Training Log

[Róbert Kovács]

So the training plan for the remaining few weeks of 2012 is the following. I'll √ what has been achieved.

11/27 L
Squat: 100kgx5 √
Press: 73.5kgx5 / 50kgx14 X(4) / √
GM: 60kgx8 √

11/29 M
Squat: 142.5kgx3 / 107.5kgx8 √ / √
Bench: 77.5kgx8 √
PC: 75kgx5 √

12/02 H
Squat: 142.5kgx5 / 110kg x8 X(4) / √
Bench: 101kgx5 / 77.5kgx8 X(4) / -
Deadlift: 162.5kg 3x3 √

12/04 L
Squat: 100kgx5 √
Press: 74.5kgx5 / 50kgx15 X (74kgx4) / √
GM: 60kgx8 X (PS 55kgx3)

12/06 M
Squat: 145kgx3 / 112.5kgx8 √/ √
Bench: 80kgx8 √
PC: 77.5kgx5 X (5 loose reps)

12/09 H
Squat: 145kgx5 / 115kgx8 X(3)/-
Bench: 102kgx5 / 80kgx8 X(100kgx5)/-
Deadlift: 162.5kgx2, 172.5kgx1 √ √

12/11 L
Squat: 100kgx5 √
Press: 75kgx5 / 50kgx16 √ / √
GM: 62.5kgx8 -

12/13 M
Squat: 147.5kgx3 /117.5kgx8 -/-
Bench: 82.5kgx8 -
PC: 80kgx5 -

??? Area as I'm off on the 15th for the rest of the year, so training dates might vary, and Medium days might be missed. I'll only list the Heavy and light days.

12/16 H
Squat: 135kgx5 (beltless) / 120kgx8
Bench: 105kgx3 / 82.5kgx8
Deadlift: 162.5kgx2, 172.5kgx1, 182.5kgx1

12/18 L
Squat: 100kgx5
Press: 75kgx3x3 / 50kgx17
GM: 60kgx8

12/23 H
Squat: 140kgx3 (beltless) / 120kgx8
Bench: 107.5kgx3 / 85kgx8
Deadlift: 162.5kgx2, 172.5kgx1, 182.5kgx1x2

12/29 L
Squat: 100kgx5
Press: 75kgx3x4 / 50kgx18
GM: 60kgx8

12/30 H
Squat: 137.5kgx5 (beltless) / 120kgx8
Bench: 110kgx3 / 87.5kgx8
Deadlift: 155kgx2x3

01/01 L
Squat: 100kgx5
Press: 75kgx3x5 / 50kgx20
GM: 60kgx8

??? I'll be back in the UK on the 2nd

01/03 M
Squat: 147.5kgx3
Bench: 87.5kgx8
PC: 80kgx5

01/06 H
Squat: 147.5kgx5
Bench: 105kgx5
Deadlift: (100kg 1x3, 140kg 1x1) 162.5kg 1x1, 172.5kg 1x1, 182.5kg 1x1, 195kg 1x1

[bustermonkey2]

Wow- very detailed. I never feel like planning it out more than the next week- maybe I should forecast it out a bit more.

[Róbert Kovács]

Well, it's somewhat of an experiment for me as well. I'll see how many √-s I'll have in the end. The big X factor will be of course the Christmas period.

Since I want to loose some bodyfat from January, I felt that it would be good to be a bit closer to my all-time best squats, so my strength-loss during the dieting will be relatively smaller. I plan to get back to at least 150kgx5 by that time.

[Róbert Kovács]

11/27
Light

Squat
20kg 2x5
60kg 1x5
70kg 1x5
80kg 1x5
90kg 1x5
100kg 1x5

Press
20kg 1x5
50kg 1x5
55kg 1x5
60kg 1x5
65kg 1x5
73.5kg 1x4 (PR)
50kg 1x14 (PR)

Good Morning
20kg 1x8
30kg 1x8
40kg 1x8
50kg 1x8
60kg 1x8

[bustermonkey2]

Nice Press PR!

[Róbert Kovács]

Thanks, although I'm a bit pissed at myself. I might have had the intended 5 reps, but I hasted the first rep in hope to conserve energy for the last 2 reps. So I lost balance during the first rep and had to corrigate, which might have cost me the 5th rep. (I clean my presses, and went to press too quick after the clean)

Anyway I have a plan to get back on track, and save the above mentioned plan press-wise:
Next two press workouts were planned to be 74.5kg and 75kg, so what I'll do is try 74kg and 75kg for five. I might be able to do the 5 reps on the 74kg next week if I don't mess up the technique, then I'll have a chance to catch up to 75kg as originally intended two weeks from now.

[Róbert Kovács]

11/29
Medium

Squat
20kg 2x5
60kg 1x5
80kg 1x5
100kg 1x3
120kg 1x3
142.5kg 1x3
107.5kg 1x8

PG Benchpress
50kg 1x8
60kg 1x8
70kg 1x8
77.5kg 1x8 (PR)

Power Clean
50kg 1x5
55kg 1x5
60kg 1x5
67.5kg 1x5
75kg 1x5 (PR)

Squats felt solid, on the bench my technique could have been better, just like on the last set of powercleans, but I had two rep PRs, so it's good. Nice medium intensity workout.

[Róbert Kovács]

12/02
Heavy

Squat
20kg 2x5
60kg 1x5
80kg 1x5
100kg 1x5
120kg 1x5
142.5kg 1x4
110kg 1x8

PG Bench
50kg x5
60kg 1x5
72.5kg 1x5
85kg 1x5
101kg 1x4 (PR)

Press
50kg 1x5
65kg 1x2
72.5kg 1x1
77.5kg 1x1
82.5kg 1x1

Deadlift
100kg 1x3
140kg 1x1
162.5kg 3x3

Chins
17 (5,5,4,3)

Checked the squat depth on the video, and they are barely deep enough, on the last rep of the heavy set, my chest dropped, so I got stuck under. The last rep on the bench might have been done, if the spotter wouldn't jump on it immediately as the bar slowed down. (Last week's spotter was much better, as that fifth rep was a hell of a grinder as well, and he didn't touch the bar)

I completely forgot to do the bench back-off set, darn.

[bustermonkey2]

Don't you hate spotters that grab the bar as soon as it slows a little? I always tell them not to touch it unless it is coming back done and about 50% still grab it when it slows.

[Róbert Kovács]

Yep, same here. Told him to only touch if the bar comes back, yet he grabbed it immediately it slowed down.