Seti's Training Log Seti's Training Log - Page 2

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Thread: Seti's Training Log

  1. #11
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    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
    Last edited by seti; 12-14-2012 at 06:32 AM.

  2. #12
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    Wow- very detailed. I never feel like planning it out more than the next week- maybe I should forecast it out a bit more.

  3. #13
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    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.

  4. #14
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    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

  5. #15
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    Nice Press PR!

  6. #16
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    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.

  7. #17
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    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.

  8. #18
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    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.
    Last edited by seti; 12-03-2012 at 08:29 AM.

  9. #19
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    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.

  10. #20
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    Yep, same here. Told him to only touch if the bar comes back, yet he grabbed it immediately it slowed down.

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