Maťo's Training Log

Training Logs
222

17.09.2023 Swimming

Distance: 1000 m
Time: 31 minutes and 02 seconds

Plan was swim 1000 metres under 30 minutes. Overcrowded pool and kids jumper from diving platfom were against me…

18.09.2023 Leg day

Front squat 5 x 8 with 35 kg

Assistance
DB goblet squat 3 x 10 => 26 kg, 32 kg, 36 kg
DB romanian deadlift 1 x 20 => 24 kg
Facepulls 50 reps
Cable crunches 2 x 20

Tried to keep torso upright as possible with a little pause at bottom of squat. I hold the bar with my index fingers instead of straps, no problem occured with rolling bar from shoulders for now.

2 Likes
223

19.09.2023 anchor week 2 day 2

Benchpress
5 x 45 kg, 5 x 47,5 kg, 5 x 52,5 kg
FSL 5 x 5 with 45 kg supersetted with BW pullups 6 x 8, 1 x 7 and BW neutral grip pullups 1 x 8

Assistance
BW dips => 20, 15, 15
DB rows 1 x 20 with 21 kg DB
Hanging knee raises 2 x 15, 1 x 10

I did 2 more sets on first set last than I should. I have forgotten that during the Anchor cycle, there are only 3 sets for FSL.

1 Like
224

21.09.2023 Anchor week 2 day 3

Trap bar deadlift
5 x 72 kg, 5 x 82 kg, 5 x 92 kg
FSL 3 x 5 with 72 kg

Assistance
Front squat 5 x 5 with 35 kg
DB romanian deadlift 2 x 10 with 32 kg and then 34 kg
Back raises 3 x 30

  • front squat done with 3 - 5 s pause at the bottom
1 Like
225

22.09.2023 anchor week 2 day 4

Overhead press
5 x 25 kg, 5 x 27,5 kg, 5 x 30 kg
FSL 3 x 5

Assistance
Chinups 8 x BW, 8 x +10 kg, 6 x +10 kg, 8 x +5 kg, 8 x BW
Dips 10 x BW, 10 x +10 kg, 7 x +15 kg, 8 x +15 kg, 8 x BW
Hanging leg raises 1 x 20, 2 x 15

In the evening walk with doggo for 4.5 km.

2 Likes
226

26.09.2023 leg day

Front squat 5 x 8 with 35 kg

Assistance
DB Goblet squat 3 x 10 with 36 kg
DB romanian deadlift 2 x 10 with 26 kg
Hanging knee raises 3 x 20

** 27.09.2023 Anchor week 3 day 2 **

Benchpress 5 x 45 kg, 5 x 52,5 kg, 6 x 57,5 kg
FSL 3 x 5 supersetted with BW pullups 4 x 8, 2 x 6

Assistance
BW push-up stands 1 x 25, 1 x 20, 1 x 15
Supersetted with T bar rows with 20 kg plate on the bar 1 x 25, 2 x 20
Cable crunches 2 x 25

Taking a rest.I wanted to complete anchor cycle this week, but I am not feeling well from monday, so maybe I will continue on next week. I have some throat pain and sometimes I feel something like a pressure on my lunges or bronchis.

2 Likes
227

I started 5 s pro cycle again two week ago .

So my TM are:
Benchpress 52,5 kg
Deadlift 90 kg
Overhead press 32,5 kg

**5s PRO week 2 **

23. 10. 2023 Day 1
Front squat 4 x 8 with 35 kg
Hack squat 4 x 12
DB romanian deadlift 3 x 12 with 26 kg
DB reverse lunges
Crunches on bosu supersetted with hangin leg raises

24.10.2023 day 2
Benchpress
35 kg x 5, 42,5 kg x 5, 47,5 kg x 5
FSL 5 x 5 supersetted with pullups 6 x 8, x 6, x 4

Assistance
DB benchpress 1 x 12 with 16 kg, 1 x 10 with 18 kg, 1 x 6 with 18 kg
DB rows 3 x 8 with 26 kg
BW Pushups x 20, x 15

**26.10.2023 day 3 **
Trap bar deadlift
5 x 62 kg, 5 x 72 kg, 5 x 82 kg
FSL 5 x 5 with 62 kg

Assistance
High bar squat 4 x 8 with 30 kg
DB romanian deadlift 3 x 15 with 21 kg
Back raises with 5 kg plate holding behind head 2 x 10
Crunches supersetted with hangig leg raises

27.10.2023 day 4
Overhead press
22,5 kg, 5 x 25 kg, 5 x 27,5 kg
5 x 5 with 22,5 kg supersetted with BW chinups 3 x 8, 5 x 5

Assistance
BW Dips 2 x 15, 2 x 10 supersetted with
DB rows 4 x 10 with 21 kg
Triceps pushdowns 2 x 20 supersetted with DB lateral raises 2 x 20

I have to put cards on the table. I was’nt feeling well since october started. When I get back to the gym after two weeks, I felt no energy and will to follow 531 training system further. My inner voice told me again and again, that this training system isnt for me, I am too weak for this program and I should looking for more suitable training. I told myself just do this 5s cycle for two weeks and then move on something else.

When I started to warm up today at gym, I realized the fact, that there is no magic training hiding somewhere on the internet and I should stop complaining and making excuses.

Problem is not the training I am following, but problem is in me. Only I am responsible for lack of sleep and lack of food that I put daily in my mouth. I have to make a change, otherwise I can’t expect the results. Nobody get stronger on daily 1200 - 1500 kcal intake. Sure I can make excuse, that I have no time for eating food during lunch, have to travel to my clients and working overtime, but I dont want make excuses. It is not a solution.

So I started to track calories and I wanted to sleep at least 6.5 hours. During last week my sleep was between 4 - 5 hours and that is not sufficient .

2 Likes
228

Glad your taking some accountability for your progress. You’re definitely right about the calories and sleep, make sure your eating plenty and recovering right and you’re bound to progress

1 Like
229

29.10.2023
Running
Distance: 10 km
Time: 56 minutes

5s PRO week 3

31.10.2023
Fron squat 5 x 8 with 40 kg

BB zercher squats 3 x 10 with 35 kg
DB romanian squats 3 x 10 with 26kg
DB lunges 2 x 10
Abs 100 reps

01.11.2023 day 2
Benchpress
5 x 40 kg, 5 x 45 kg, 5 x 50 kg
FSL 5 x 5 with 40 kg supersetted with BW pullups 8 x 5

Assistance
DB benchpress x 15, x 12, x 10, x 10 with 16 kg
Supersetted with DB rows 4 x 10 with 21 kg
BW Pushups x 20, x 15
DB lateral raises 2 x 20

03.11.2023 day 3
Trap bar deadlift
5 x 62 kg, 5 x 72 kg, 5 x 82 kg
FSL 5 x 5 with 52 kg

Assistance
BB atg squat 3 x 10 with 35 kg, 40 kg, 45 kg
DB romanian deadlift 4 x 10 with 26 kg
Hypertensions with 5 kg behind the head 3 x 10
Hanging leg raises 100 reps

04.11.2023
Military press
5 x 25 kg, 5 x 27,5 kg, 5 x 30 kg
FSL 5 x 5 supersetted with BW chinups 5 x 8, 3 x 6

Assistance
BW dips 4 x 12
supersetted with DB rows 4 x 10 with 26 kg
Triceps pushdowns 2 x 20
Lateral raises 2 x 15

05.11.2023
Running
Distance: 7 km
Time: 36 minutes

5 s PRO cycle 2

TM for second cycle are:
Benchpress 55 kg
Trap bar deadlift 95 kg
Overhead press 35 kg

06.11.2023
Front squat 4 x 10 with 40 kg

BB zercher squats 3 x 10 with 35 kg, 40 kg, 45 kg
DB romanian deadlift 3 x 12 with 28 kg, 31 kg
DB reverse lunges x 15, x 10 with 10 kg
Crunches supersetted with hanging leg raises 3 x 20

2 Likes
230

7.11.2023

Benchpress
5 x 35 kg, 5 x 42,5 kg, 5 x 47,5 kg
FSL 5 x 5 supersetted with pullups 5 x 8, 1 x 6 , 2 x 4

Assistance
DB benchpress 2 x 12 with 16 kg, 18 kg 1 x 10 with 20 kg, 1 x 10 with 16 kg
supersetted with DB rows 4 x 10 with 24 kg
BW pushups 1 x 20, 1 x 15 , 1 x 10 supersetted with T- bar rows 3 x 15
DB lateral raises 3 x 12

08.11.2023
Running
Distance : 9.5 km
Time : 54 minutes

Running at slower pace, after 5 km I added some faster pace for 400 - 600 m.

09.11.2023
Trap bar deadlift
5 x 62 kg, 5 x 72 kg, 5 x 79 kg
FSL 5 x 5

Assistance
BB heel elevated squats 4 x 10 => 35kg , 40 kg, 45 kg, 50 kg
DB romanian deadlift 3 x 12 with 31 kg
Hypertensions 2 x 15 with 5 kg plate behind neck
Hanging leg raises 4 x 20

Last set of squats went smooth without failing forwards .

2 Likes
231

**5 s pro second cycle **

10.11.2023 day 4
Overhead press
5 x 22,5 kg, 5 x 25 kg, 5 x 27,5 kg
FSL 5 x 5 supersetted with BW chinups 6 x 8, 1 x 6, 1 x 5

Assistance
BW dips 4 x 12 supersetted with DB rows 4 x 10 28 kg, 26 kg, 2 x 24 kg
Triceps pushdowns 2 x 25 supersetted with EZ curls 1 x 20, 1 x 15
DB lateral raises 4 x 15

11.11.2023
Running
Distance : 2,45 km
Time : 12 minutes

2 Likes
232

12.11.2023

Running

Time: 46 minutes
Distance: 8.30 km

Later in the day

Front squat 4 x 8 => 45 kg
Zercher squat 3 x 10 => 40 kg, 45 kg, 50 kg
1 x 5 => 55 kg
DB romanian deadlift 3 x 10 => 31 kg, 33 kg, 35 kg
DB goblet squat 1 x 30 => 21 kg
Crunches supersetted with DB leg raises =>
3 rounds and 15 reps on both.

front squats => I put 2.5 kg plates under my heels, so I kept my torso more upright.

Zercher squats => I used wider foot placement than on back / front squats, definitely feel more natural.

I changed DB lunges for DB goblet squats today and did them with lighter weight for more reps.

1 Like
233

5S PRO cycle 2 week 2

Benchpress
5 x 40 kg, 5 x 45 kg, 5 x 50 kg
*1 x 20 with 40 kg, after 5 seconds rest I did 5 another reps
Supersetted with BW pullups 4 x 5

Assistance
DB benchpress 1 x 12, 2 x 10, 1 x 9 => 18 kg
supersetted with DB rows 4 x 10 => 25 kg
DB rows 1 x 25 => 21 kg
Cable triceps pushdowns 1 x 25, 1 x 20, 1 x 15 supersetted with EZ curls 1 x 15, 2 x 10
DB lateral raises 2 x 20 => 4 kg

  • I tried to get 25 reps in one straight set, but after 20th rep I had to re-rack weight and rest for 5 seconds.
2 Likes
234

5S PRO week 2

15.11.2023

Trap bar deadlift
5 x 67 kg, 5 x 77 kg, 5 x 87 kg
FSL 5 x 5

Assistance
ATG back squat 4 x 10 => 35 kg, 40 kg, 45 kg, 50 kg
DB romanian deadlift 3 x 10 => 31 kg, 35 kg, 37 kg
Hypertensions with 5 kg plate behind head 2 x 15
AB wheel 2 x 10
Hanging leg raises 3 x 20

Squats done with 2.5 kg plate under the heels. Kept my torso more upright.

16.11.2023
Overhead press
5 x 25 kg, 5 x 27 kg, 5 x 30 kg + FSL with 25 kg supersetted with BW neutral grip pullups 8 x 8

Assistance
BW dips 3 x 15, 1 x 10 supersetted with DB rows 4 x 10 with 25 kg
Cable triceps pushdowns 3 x 15 supersetted with EZ curls 3 x 10

17.11.2023
Running

Distance: 13,5 km
Time: 1 hour and 22 minutes.

Choose different route this time with more hills and elevation, because mostly I run on flat surface with minimal elevation.

The elevation was only 180 metres, but I had some hard times, when I thought I am running. If somebody walked next to me, maybe I would be a slower.

1 Like
235

19.11.2023

Home workout

Front squat 3 x 8 => 42 kg
Zercher squat 4 x 10 => 42 kg, 44 kg, 46 kg, 50 kg
BB romanian deadlift 4 x 10 => 52 kg
Goblet squat with 20 kg plate 1 x 30
Abs complex => 2 rounds of crunches, bicycle crunches, lying leg raises => 20 reps of each

I dont have a rack at home, so I had to clean barbell into front rack position from the floor. I did some wrist mobility exercises, so I didn’t notice any pain at right wrist as ussually, when I am using full clean grip.

For zercher squats I lift the barbell from the floor and then I put the bar on my legs. On second rep I had to change my foot position, because jt was too narrow for me.

2 Likes
236

Hi man!

We’re basically neighbors, I’m from Czech Republic :smiley:

Gonna follow your diary, what are your goals now? I see, that you’ve spend quite some time with Wendler’s 5/3/1, is it to put on mass and get stronger? Or do you want to support your running ability?

1 Like
237

Hi Martin,

greetings from Slovakia. I cant evaluate progress on 5/3/1/ right now, because I didn’t care about food and sleep, so I was spinning my wheels instead of making progress. I started to track calories intake and get at least 6.5 hour of sleep.

I am just average guy without any sport or athletic background. I want to be in shape and active as long as possible, but I would like to focus more on lifting now and get stronger

1 Like
238

5SPRO cycle 2 week 3

20.11.2023
Benchpress
5 x 42,5 kg, 5 x 47,5 kg, 5 x 52,5 kg
FSL 5 x 5 supersetted with BW pullups 5 x 8, 3 x 5

Assistance
BW dips 4 x 12 supersetted with seated rows machine 4 x 12
Triceps pushdowns 3 x 20

21.11.2023
ABC with 28 kg barbell

10 rounds in 5 minutes, then some cycling on stationary bicycle.

22.11.2023
Trap bar deadlift
5 x 72 kg, 5 x 82 kg, 5 x 92 kg
FSL 5 x 5

Assistance
ATG back squat 3 x 15 => 40 kg
DB romanian deadlift 2 x 10, 1 x 8 => 36 kg
Back raises supersetted with leg raises100 reps in total

Had grip issue on last set of DB romanian DL. My right hand started to open, so I had to finish the set.

23.11.2023
Overhead press
5 x 27,5 kg, 5 x 30 kg, 5 x 32,5 kg
FSL 5 x 5 supersetted with BW chinups 5 x 10

Assistance
BW dips 5 x 15, 1 x 12
DB lateral raises 4 x 10 => 4, 5 , 6 7

24.11.2023
Just wanted to finish back exercises from yesterday, but session transformed to mini back day

Pullups 10 x BW, + 5 kg x 8, + 10 kg x 6, 10 x BW, 10 x BW, 8 x BW, 8 x BW
Seated chest supported rows 4 x 10, 1 x 6 => 15 kg, 25 kg, 30 kg, 35 kg, 45 kg
Cable face pulls 2 x 20
EZ curls 3 x 10

1 Like
239

25.11.2023

ABC complex
Time: 10 minutes
18 rounds

Each round consistent of 2 cleans > 1 press > 3 back squat > 1 press behind the neck.

I changed front squat for back squat, didn’t occur any pain in right wrist. Between each round I tried to keep rest about 10 seconds.

1 Like
240

26.11.2023

Running
Distance: 15.1 km
Time: 1 hour and 28 minutes

Must be careful due the layer of ice and snow on sidewalks and roads. Sometimes I had to stop and walk over. Safety first.

Next week I am doing deload week prior to Anchor cycle.

1 Like
241

27.11.2023

Front Squat.
5 x 50 kg, 3 x 55 kg, 1 x 60 kg

Assistance
Zercher squat 5 x 5 => 45 kg, 50 kg, 55 kg, 60 kg, 65 kg
DB romanian deadlift 3 x 10 => 28 kg
BW hanging raises 2 x 25

Front squats done without straps until I hit 50 reps with 50 kg, then I borrowed straps from the gym owner on the last two sets. Last set was not optimal, I almost stopped on the way up in the middle of lift.

1 Like