Seti's Training Log

[Róbert Kovács]

Hi everyone,

I'm Robert, and you might have seen my previous log in the intermediate section.

http://startingstrength.com/resource...eferrerid=7683

The reason I'm starting a new one here, is because I'm no longer doing a Texas Method template (I have tried numerous other things since, actually), and calling it my TM log became pointless. Also I don't want to overcomplicate or label my training, as it seems to change quite a lot recently.

That's why I think it fits better in the General training section, but enough rambling, let's get to work!

A quick summary
Age: 33
Height: 180cm
Weight: 92.25kg

My PRs
Squat: 170kg
Press: 85kg
Bench: 115kg
Deadlift: 192.5kg
Power Clean: 100kg

My generic goal is to get stronger, just for fun, for no sport-specific reason. As for short term goals see my future posts. Please feel free to comment anytime you feel!

[Róbert Kovács]

11/14
Light day

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

Press
20kg 1x5
50kg 1x5
55kg 1x5
60kg 1x5
65kg 1x5
72.5kg 1x4

Good morning
20kg 2x8
30kg 1x8
40kg 1x8
50kg 1x8
60kg 1x8 (PR)

Some strong DOMS from last training, so I felt all my attachments during the squat.

I'm doing a classical Starr routine now until Christmas, maybe longer, it depends. I'll drop some bodyfat January-March, but keep on lifting heavy. I might split it up if needed, but keep it Starr like ramped 5x5, as that seemed to work for the squat previously. As for now, it's the classical H L M scheme, while still putting focus on my bench, so I'll bench twice a week, once ramping to a heavy set of 5, maybe 3 later on, and 4 sets of 8 accross the other day, keeping it medium.

I'm also trying to do a PR each day (another Starr article), even if it's a rep PR with some lighter weight. That could mean back-off sets even.

[bustermonkey2]

Good to see your new log. Are you going o stick with a Starr type program during weight loss in January? I have found that I lose quite a bit of strength during my cuts.

[Róbert Kovács]

Not sure yet, I never did a proper weight training regime during a weight loss. Any thoughts, as you have more experience?

I was planning to do something Starr type, yes, either 3 full body days, or a 4 day split, but with ramped setup.

[Róbert Kovács]

11/18
Heavy

Squat
20kg 2x5
60kg 1x5
100kg 1x5
120kg 1x4
120kg 1x5
140kg 1x3
100kg 1x10

So I've got both my camcorder and tripod this week, so I filmed my sets, that's probably why the strange setup. Looking back, I completely forgot my 80kg set, then counted the reps on the 120kg wrong (4 reps), then wanted to jump to 140, but did 120 once more, then I did a 140 triple, lol. Maybe I'm camera-shy. Anyway, I couldn't see shit of my legs, because dark pants, and a strategically placed deep purple lower painting of the wall. Next time I need my light gray shorts I guess.

Press
20kg 1x5
50kg 1x5
60kg 1x3
70kg 1x1
75kg 1x1
80kg 1x1

Again, it shouldn't have been here, but I was interested in how my press looks, so I filmed it. As I thought I press it away from me, so not in a straight line up.

Power Clean
72.5kg 1x5 (PR)

I went with just the top set this time, because I clean my presses, and that served as a warmup, plus I didn't want to mess around for too long. After recording it in 60fps and slowly playing back, I see that I bend my arms too early, before the jump, I rack a bit late, and sometimes I spread my legs after the jump instead of dipping slightly under. As expected, this needs the most work.

PG bench
50kg 1x5
60kg 1x5
70kg 1x5
82.5kg 1x5
97.5kg 1x5
70kg 1x10

The form was quite good, except on the last two reps of the top set of 5, I tend to push the left side up slightly quicker than the right side.

[bustermonkey2]

Not sure yet, I never did a proper weight training regime during a weight loss. Any thoughts, as you have more experience?

I was planning to do something Starr type, yes, either 3 full body days, or a 4 day split, but with ramped setup.

I am not the best source on weight loss while maintaining strength. I've cut weight before each of my 3 meets and lose around 20 lbs in 3 weeks, BUT I've seen some pretty drastic strength losses. I think I lose about 1 lb off each lift for each lb lost. It seems like I'm ok the 1st 10 days or so but start to see strength loss after that point. If you are willing to take time, I would shoot for maybe 3-4 lbs a week of slow weight loss and then you can adjust as it goes rather than just try to drop it quickly. I know my energy drops pretty quick while dieting so I would stay away from high volume programming like Texas method.

[Róbert Kovács]

I was thinking more like 10kg (22lbs) in 3 months, so it's much less drastic than in your case (less than 2 lbs a week). Not doing a more volume heavy sets accross approach is my attempt to keep up with the calorie deficit.

[Róbert Kovács]

11/20
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
72.5kg 1x5
50kg 1x13 (PR)

Goodmornings
20kg 1x8
30kg 1x8
40kg 1x8
50kg 1x8
60kg 1x8

[Róbert Kovács]

I've given Deadlifts a couple weeks of rest, so it's time to get back in the groove. I'll stick to my previous program on that as it put 5kg on my 1RM.

So last time I deadlifted was 166kg 2x3 on the 1st of November. My next heavy day will be on the 24th, so 3 weeks after my last deadlift session. Estimating from my 192.5kg 1RM, this will be the plan for sessions, calculating in the Christmas break I'll be having:

11/24 162.5kg 2x3
12/02 162.5kg 3x3
12/09 162.5kg 1x2, 172.5kg 1x1
12/16? 162.5kg 1x2, 172.5kg 1x1, 182.5kg 1x1
12/23? 162.5kg 1x2, 172.5kg 1x1, 182.5kg 2x1
12/30? 155kg 3x2
01/06 (100kg 1x3, 140kg 1x1) 162.5kg 1x1, 172.5kg 1x1, 182.5kg 1x1, 195kg 1x1

The three questionmarks are when I'm away, so those dates might change, I hope I don't need to skip any of those however. I won't be squatting real heavy during those weeks, as I won't have my belt with me.

[Róbert Kovács]

11/24
Heavy

Squat
20kg 2x5
60kg 1x5
80kg 1x5
100kg 1x5
120kg 1x5
140kg 1x5
105kg 1x8

PG Bench
50kg 1x5
60kg 1x5
72.5kg 1x5
85kg 1x5
100kg 1x5 (PR)
75kg 1x8

Deadlift
50kg 1x5 (PC)
60kg 1x5 (PC)
100kg 1x3
140kg 1x1
162.5kg 2x3

Chin-up
3x5

Squats were more visible this time because of the lighter pants, but the camera angle is not the best, I'll have to change my direction in the rack next week, to see it better. The benches were a PR for this grip.