Seti's Training Log

[Róbert Kovács]

01/06

BW:97.4kg

Squat
20kg 2x5
60kg 1x5
100kg 1x3
120kg 5x5

Bench
20kg 1x10
60kg 1x8
80kg 3x8
80kg 1x6

Chins
22 (8,6,5,3)

DB press
20kgs 3x10

DB row
40kg 1x12

[Róbert Kovács]

A bit of tweaking of the program:

the 4x8 bench goes on the volume-like day, and I'll rotate 5x3,5x2 and 5x1 as the heavy bench sessions. As for the squat I'm not sure how I can handle the 5x5's during the weight loss, so either I'll keep those around 70 percent, or do less sets with a bit higher weight, it remains to be seen. For now I'll stick to increasing the weight only once a month or so.

Copying the program here as well:

Volume:
Squat 3-5x5
Bench 4x8 (medium)
2-3 Assistance (From: Chins, BB rows, DB rows, DB pullovers, DB inclines, DB bench, Goodmornings, RDLs, Kirk Shrugs, High pulls)

Light:
Press 3-5x3
Light Squat 1-2x5
1-2 Assistance (From: Press assistances, DB laterals, DB press, Back Extensions)

Intensity:
Squat 1x5/5x1/2x3/1x1
Bench 5x2/1x1/5x3/5x1
Deadlift 3x1/2x2/1x1/1x3
2-3 Assistance (From: Kirk Shrugs, Chins, BB curls, DB curls, LTE, Dips)

[Róbert Kovács]

01/08

BW:97.2kg

Press
20kg 1x5
50kg 1x5
60kg 1x3
70kg 1x1
77.5kg 3,2,3,3 (PR)
50kg 1x16

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

I've got some knotted hand-tendon weirdness going on, probably from presses, that's why I missed the second set, as I've changed my grip after racking the bar. Otherwise it was a good workout.

[bustermonkey2]

Good Press PR! Keep at it- it's tough on that 4th or 5th set when you're cutting weight.

[Róbert Kovács]

Thanks, yeah the last rep was a hell of a grinder, that's why I haven't tried a 5th set this time.

[Róbert Kovács]

10/13
BW: 96.3kg

Intensity

Squat
20kg 2x5
60kg 1x5
100kg 1x3
120kg 1x1
145kg 2x3

Bench
20kg 1x10
60kg 1x5
90kg 1x2
102.5kg 5x3 (PR)

Deadlift
60kg 1x5
100kg 1x3
140kg 1x1
160kg 1x1
172.5kg 1x1
182.5kg 1x1
195kg 1x0

Deadlift didn't budge, otherwise it wasn't a too bad workout. Got to get careful with the weight loss, as I've lost a bit over 2kg in a week (probably water mainly, but I have to monitor it).

[bustermonkey2]

Losing weight slowly is pretty tough. I always tend to lose the 1st 5 kilos just by cleaning up diet. The problem is that my lifts suffer after about a week with that type of weight cut. Maybe you can make sure you have a pre or post-workout snack to ensure you're not dropping it too quickly.

[Róbert Kovács]

Yeah, I need to pay attention to that. So far I didn't notice any decrease in my lifting though.

01/13
Volume

BW:95.6kg

Squat
20kg 2x5
60kg 1x5
100kg 1x3
120kg 5x5

These felt lighter than last week.

Bench
20kg 1x10
60kg 1x5
80kg 3x8

Chins
24
(8,7,5,4)

DB press
20kgs 3x10

DB Row
40kg 1x14

[Róbert Kovács]

01/15

BW 96.25kg

Press
20kg 1x5
50kg 1x5
60kg 1x3
70kg 1x1
77.5kg 3,2,3,2,2
50kg 1x18

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

Tweaked something in my left pelvic area, near my hip extensors, probably too much layback during the presses. Not a pleasant feeling, but only hurts when the area is stretched.

[Róbert Kovács]

01/17

BW: 95.5kg

Squat
20kg 2x5
60kg 1x5
100kg 1x3
140kg 1x1
160kg 1x1
170kg 1x0

PG Bench
20kg 1x10
60kg 1x5
80kg 1x3
90kg 1x1
100kg 1x1
107.5kg 5x1 (PR)

Deadlift
60kg 1x3 (PC)
100kg 1x3
140kg 1x1
160kg 1x1
170kg 1x3
130kg 1x5 (deficit from a 25kg bumper plate)