Seti's Training Log

[Róbert Kovács]

Week of 08/19

Deadlift - 180kg@8, 170kgx3@7.5,7
HB Squat - 100kgx5, 120kgx4@8.5
Leg extensions - 3x15 up to 70lbs
Leg curls - 3x10 up to 70lbs
Calf raises - 50

Bench press - 130kg@8, 120kgx3@9,8.5
Db Bench - 40kgsx6, 34kgsx10, 32kgsx9, 20kgsx10
Rear delt rows - 100lbs 5x10
Rope pushdown - 70lbsx8, 55lbsx10, 50lbsx12
Db rear delts - 6kgs 50


Speed squat - 100kg 10x2
Speed deadlift - 120kg 10x1
Hack squats - 10,10,10
Back extensions - 3x15 bw,red,black
Leg raises - 50

[Róbert Kovács]

Week of 08/26

Pin bench (13) - 135kg@9.5, 120kg 3x2@9,8.5,8.5
Db bench - 42kgsx6, 36kgsx10, 30kgsx12
Db Rows - 30kg 4x10
DbTE - 16kgs 3x12

Squat - 140kg@8, 130kg 2x3@7,7.5
Sgdl - 5s up to 150kgx4@8.5
Leg curls - 70lbsx10, 80lbsx10, 90lbs-70lbsx10 (too heavy)
Leg extensions - 55lbsx12, 70lbsx12, 80lbsx12
Chindowns - 100lbs 3x15 last set was pulldown

[Róbert Kovács]

Week of 09/02

Deadlift - 180kg@8.5, 170kg 2x3@7.5,8
Front squat - 5s 80x5, 90x5@8
Leg curl - 3x10 70-80lbs
Leg extensions - 3x12 70-85-100lbs
Calf press - 70lbs 50

Cgbp - 130kg@9, 115kg 2x3@7.5,7.5
Db bench - 44kgsx6, 38kgsx8, 32kgsx10
Upper rows - 100lbs 50
Ote - 40lbs 50


Speed squat - 100kg 10x2
Speed deadlift - 130kg 10x1
Leg press - 3x10-15 up to +150kg
Back extensions - 4x10-12 asc

Bench - 90kg 10x3
Press - 80kg@7.5 90kg@10, 80kg 2x3@8.5,8 50kgx13,10
Chins - 22 (5:00) +8

[Róbert Kovács]

Squat - 140kg@7.5, 150kg@9, 140kg 2x2@8.5,8.5
Sgdl - 140kg 3x5@8,7.5,7.5
Leg ext. - 85-100lbs 3x12
Calf press - 75lbs 50
Leg curls - 70-82.5lbs 3x10

Bench - 132.5kg@9, 120kgx3@9.5, 115kgx3@8.5
Db bench - 44kgsx7, 40kgsx8, 36kgsx9
Upper rows - 105lbs 50
Rope pushdown - 70-55-40lbs 3x10-15

Speed squat - 100kg 10x2
Speed deadlift - 130kg 10x1
Hack squat - 3x10
Back ext. - 4x10
Leg raises - 50

Press - 90kg@7.5, 92.5kg@9, 82.5kg 2x3@8,8
Speed bench - 90kg 10x3
Cgbp - 90kgx8@8.5, 80kgx6@8.5, 60kgx12

[Róbert Kovács]

Deadlift - 180kg@7.5, 190kg@9, 175kgx2@9, 155kgx3@8.5
Press - 90kg@10, 70kg 2x6@8,8

Bench - 130kg@8.5, 112.5kgx4@8.5, 100kg 3x4@7.5,7.5,7
Db bench - 40kgsx8, 36kgsx8, 32kgsx8
Upper rows - 107.5lbs 50
Ote - 60-50-40lbs 12-14-16

Squat - 150kg@9, 140kgx2@8.5, 130kgx2@8, 100kgx5@7
Leg curls - 70-85-90lbs 3x10
Leg ext. - 85-100-115lbs 3x12
Calf press - 80lbs 50

Press - 90kg@8.5, 80kg 4x4@8,8,8,8
Chins - 30

[Róbert Kovács]

Week of 09/23

Deadlift - 155kgx6@8, 135kg 3x6@7
Pin press(4) - 70kg 3x5@7.5,7,7

Bench - 130kg@8.5, 110kgx6@9, 100kg 3x6@7.5,9, 90kgx6@7.5
Pin press(1) - 70kg 3x3@8.5,7.5,7.5

[Róbert Kovács]

Week of 09/30

Deadlift - 165kgx5@7.5, 145kg 3x5@6,6.5,6.5
Pin press(4) - 72.5kg 3x5@7.5

Bench - 130kg@8, 115kgx5@8.5, 105kg 3x5@8
Bb rows - 4x6 up to 90kg


Squat - HB 130kg@9 - low bar too painful on right shoulder. LB 60kg 3x5
Curls - 50kgx6, 40kgx12,6 (50%set)

Press - 90kg@8, 80kgx5@9, 75kg 3x5@7.5
Chins - 40

[Róbert Kovács]

Deadlift - 175kgx3@8, 155kg 2x4@7.5,7.5 - some tightness in right hamstring, knee end. Stopped after 2 backoff sets.
Pin press(4) - 75kg 3x5@8,7.5,7.5

Bench - 130kg@7.5, 120kgx4@9, 110kg 3x4@7.5
Bb rows - 100kg 4x4


Squat - HB 120kgx3 - even this is a bit painful on right shoulder.
Press - 90kg@9, 82.5kgx3@9.5, 77.5kg 3x4@8,7.5,8


Cgbp 100kgx10, 80kgx15
Bb rows 80kgx10, 60kgx20
Db bench 40kgsx9, 30kgsx15
Biceps 50% 40kgx12,6
Triceps 50% ote 70lbsx14,7

[Róbert Kovács]

Deadlift - 165kgx5@8.5, 145kg 2x6@7.5,7.5
Pin press(4) - 77.5kg 3x5@8.5,8,7.5

Bench - 130kg@8, 112.5kgx6@9.5, 102.5kg 3x6@7.5,7.5,7.5
Bb rows - 85kgx6,6,8,8


Squat - 120kgx3 - press and bands warmup helps a bit, but still a bit painful. 130kg@7.5, 140kg@9, 120kgx3 less pain than first set. HB might work with this warmup.
Sldl - 100kgx10@7, 80kgx15@7

Press - 90kg@7.5, 80kgx6@9.5, 75kg 3x6@8
Paused Pin Squat (12) - up to 100kgx5@7.5

[Róbert Kovács]

Deadlift - 180kg@8, 160kgx6@7.5, 140kg 3x6@7
Pin press(4) - 80kg 3x4@8,8.5,8.5

Bench - 130kg@7.5, 117.5kgx5@8.5, 107.5kg 3x5@7.5
Bb rows - 90kg 4x6


Press - 90kg@8, 82.5kgx5@10, 77.5kg 3x5@7.5,8,8.5
Paused Pin Squat (12) - up to 110kgx5@8 - right shoulder tight.