Seti's Training Log

[Róbert Kovács]

12/11
Light

BW:97.9kg

Press
20kg 1x5
50kg 1x5
60kg 1x3
65kg 1x2
70kg 1x1
75kg 1x5 (PR)
50kg 1x16 (PR)

Happy with these results! The proper warmup-like lower sets reserved enough energy for the top set. To be honest, I was not expecting this result, but it sure boosted my training morale.

Squat
20kg 1x5
60kg 1x5
90kg 1x5
110kg 1x5

Back Extensions
3x15

[bustermonkey2]

Great job on press PR's!

[Róbert Kovács]

Thanks, I'm especially glad with the 75kgx5, as the 50kg is more about endurance and dividing up the reps (I did 6, 5, 3, 2 with a few breaths in between)

[Róbert Kovács]

12/13
Intensity

BW:97.1kg

Squat
20kg 1x5
60kg 1x5
100kg 1x3
130kg 1x1
150kg 5x1

PG Bench
50kg 1x8
75kg 4x8 (PR)

Deadlift
50kg 1x5 (PC)
100kg 1x3
140kg 1x1
162.5kg 1x2
172.5kg 1x1
182.5kg 1x1

Kirk Shrugs
50kg 1x8
70kg 1x8
60kg 1x8
50kg 1x8

Man these shrugs are tough! Traps, delts, biceps, grip. Next time I'll do something around 60kg, that is humbling.

[Róbert Kovács]

12/18
Volume

Squat
20kg 2x5
60kg 1x5
100kg 1x3
120kg 1x1
135kg 3x5

PG Bench
20kg 1x5
60kg 1x5
80kg 1x2
100kg 5x3 (PR)

DB Bench
20kgs 3x15

BB Row
60kg 3x10

Got to get used to the bodybuilding style reprange and rest periods (60sec on the DB bench and 90sec on the rows) endurance-wise. I'll add chins as 3rd assistance to the end next time.

[Róbert Kovács]

12/20
Light

Press
20kg 1x5
50kg 1x5
60kg 1x3
70kg 1x1
75kg 5x3
50kg 1x18 (PR) (6,6,3,1,1,1)

Squat
60kg 1x5
90kg 1x5
110kg 2x5

DB side laterals
10kgs 3x10 (60sec rest)

Back extensions
3x20 (60sec rest)

Good refreshing workout, although there was some mighty grind in the last set of 75kg press, and also some grind on the 18th rep with the 50kg.

[Róbert Kovács]

12/23

Squat
20kg 2x5
60kg 1x5
100kg 1x3
120kg 1x1
137.5kg 2x5 (beltless PR)

PG bench
20kg 1x10
50kg 1x8
80kg 4x8

Deadlift
60kg 1x3 (PC)
100kg 1x3
140kg 1x1
162.5kg 1x2
172.5kg 1x1
182.5kg 2x1

Chins
20 (7,5,4,3,1)

Dips
3x10

[Róbert Kovács]

12/28

Squat
20kg 2x5
60kg 1x5
100kg 1x3
120kg 1x1
140kg 3x3 (beltless PR)

PG Bench
20kg 1x10
60kg 1x5
90kg 1x2
105kg 5x2 (PR)

Power Clean
20kg 1x3
50kg 1x3
60kg 1x2
70kg 1x2
80kg 5x2

[Róbert Kovács]

2013/01/03
BW:98.2kg

Press
20kg 1x5
50kg 1x5
60kg 1x3
70kg 1x1
77.5kg 3x3 (PR)
50kg 1x15

Deadlift
100kg 1x3
140kg 1x1
155kg 3x2

Squat
60kg 1x5
90kg 1x5
110kg 1x5

Back Extensions
1x20

Just realized that the 3x3 of the 77.5kg press is a PR, the best I did previously was 3,3,2.

[Róbert Kovács]

I've started to eat a paleo based diet (with milk/shake only after trainings, otherwise clean), as I want to drop 10kgs until the end of march. So the log will also be a weight loss journey. Of course the goal is to lose as little strength as possible, even get stronger in some lifts if possible.