Maťo's Training Log

Training Training Logs
282

09.03.2024

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

Assistance
Front squats 3 x 10 => 35 kg, 40 kg, 45 kg
DB romanian deadlift 3 x 10 => 33 kg
Hanging leg raises 1 x 20, 1 x 15, 1 x 20

10.03.2024

Overhead press
5 x 27,5 kg, 5 x 30 kg, 5 x 5 with 32,5 kg
Supersetted with weighted chinups ( + 5 kg)
2 x 6, 4 x 8, 1 x 5

Assistance
Dips ( + 5 kg) => 15, 12 , 12
Seated machine rows 3 x 20 => 25 kg, 30 kg, 35 kg
Cable triceps pushdowns 2 x 25 supersetted with EZ curls 2 x 25

I tried to do some weighted chinups after while. Only did 6 reps on first and second set of main work and I felt that I could do 2 more reps. Last set I only get 5 reps.

1 Like
283

13.03.2024 5x5/3/1 anchor week 3

Back squat
5 x 55 kg, 5 x 60, 3 x 3 => 65 kg

Assistance
DB Goblet squat 1 x 50 => 25 kg
DB romanian deadlift 2 x 10 => 30 kg
Hyperextensions 1 x 50
Hanging leg raises 2 x 20

14.03.2024

Bench
5 x 50 kg, 5 x 55 kg 3 x 3 => 60 kg
Supersetted with BW pullups 5 x 8

Assistance
Weighted dips 3 x 10 (+ 10 kg)
Seated DB rows 2 x 30 => 25 kg
Triceps pushdowns 2 x 20

16.03.2024

Trap bar deadlift
5 x 89 kg, 5 x 99 kg, 3 x 3 => 107 kg

Assistance
Back squats 3 x 10 => 40 kg
DB romanian deadlift 3 x 10 => 33 kg
Hanging leg raises 2 x 30

17.03.2024
Overhead press
5 x 30 kg, 5 x 35 kg, 3 x 3 => 37,5 kg
Supersetted with weighted chinups 5 x 5 => + 10 kg

Assistance
BW dips 1 x 25, 1 x 15
Seated rows machine 2 x 30 => 30 kg
Cable triceps extensions 2 x 30

On first day I tried to get 50 reps on DB goblet squat in one set. I wanted to grab 21 kg DB, then I choosed 25 kg. After 40 reps I had to make a little pause to catch breath and then I managed another 10 reps.

Last bench session I had to use false grip, due some pain at my right wrist. Always had strange feeling in my head, what if didn’t hold the bar properly, then bar slipped from my hands and felt on me…

Trap deadlift was piece of cake as usual. For back squats I choosed narrow stance and put barbel on upper traps.

On 4 th day I choosed for 10 kg plate on chinups and goal was to get 5 x 5. The mission completed.

This week is deload week, so I will test 5 reps on my TM.

1 Like
284

deload week

19.03.2024 day 1

Back squat
5 x 55 kg, 5 x 60 kg, 5 x 67,5 kg

Assistance
DB goblet squat 3 x 10 => 40 kg
DB romanian deadlift 2 x 10 => 30 kg
Hanging leg raises

Tried to 40 kg on goblet squat, I am more than happy from goblet squats. At first it was challenge to get in rack position, but squats were smooth.

20.03.2024 day 2

Benchpress
5 x 55 kg, 5 x 60 kg, 3 x 62,5 kg

Assistance
Weighted pullups
2 x 5 => + 5 kg, + 10 kg
1 x 3 => + 15 kg
BW pullups 1 x 8, 1 x 9

Weighted dips
3 x 5 => + 10 kg, + 15 kg, + 20 kg;
1 x 1 => + 25 kg

DB rows
1 x 15, 1 x 12 => 30 kg

Tried to get some weight on pullups and dips. Wanted to get at leat 5 reps on pullups with 15 kg plate, but I get only 3 reps , so maybe next time. I didn’t expect to get 5 reps with 20 kg plate on dips, the last set I get only 1 rep and during my way down I realized, that I couldn’t apply enough power to completed another rep, so I finished set.

22.03.2024

Running
Distance: 10 km, time: 57 m

First run after 3.5 months, I felt stiffness and soreness at my ankles, but after I hit 4 km mark, everything get back to normal.

1 Like
285

23.04.2024

Trap bar deadlift
5 x 87 kg, 5 x 97 kg, 5 x 112 kg

Assistance
Back squats 5 x 5 => 40 kg
DB romanian deadlift 2 x 10 => 33 kg
BW hyperextensions 50 reps
Hanging leg raises 35 reps

I felt soreness at my quads after run on thursday, but dont have problem with deadlift. Then I put piece of gym floor mattres under my heels and did some atg back squats, where I focused on upright torso angle.

24.03.2024

Overhead press
5 x 35 kg, 5 x 37,5 kg, 3 x 40 kg

Assistance
Chinups + 5 kg x 5, + 10 kg x 5, + 15 kg x 3, then hit BW chinups 3 x 10
BW dips 1 x 25, 1 x 20, 1 x 15
DB rows 1 x 22 => 24 kg DB

I didn’t use rack for overhead press, but clean and then press the bar. Felt that my lats are more active and body was more stable. I am a slighty disapointed from the weighted chinups, I expected 5 reps with 15 kg plate.

I have to read 531 forever again and choose next template.

1 Like
286

I spend maybe an one hour, when I re-read book and tried to pick template suitable for me. I looked at BBB first but I realized, this template is suitable for more advanced lifters. I consider myself as beginner, because my level of strenght.

I decided to run Simple strenght template.

My TM for first leader are:
Squat = 65 kg
Benchpress = 60 kg
Trapbar deadlift = 110 kg
Overhead press = 35 kg

These numbers are related to last deload week, where I found out 5 strong reps at given weight, which represent 85% TM.

27.03.2024
Squat
5 x 42,5 kg, 5 x 47,5 kg, 5 x 55 kg
3 x 10 => 42,5 kg

Assistance
DB goblet squat 3 x 8 => 36 kg
DB romanian deadlift 3 x 8 => 28 kg
Hanging lef raises 2 x 20

28.03.2024
Benchpress
5 x 40 kg, 5 x 45 kg, 5 x 52,5 kg
3 x 10 => 40 kg

  • supersetted with BW pullups 6 x 8

Assistance
BW dips 1 x 25, 1 x 15, 1 x 10
DB rows 1 x 30 => 21 kg

29.03.2024
Trapbar deadlift
5 x 72 kg, 5 x 82 kg, 5 x 92 kg
3 x 10 => 77 kg

Assistance
High bar squat 3 x 8 => 40 kg
DB romanian deadlift 3 x 8 => 33 kg
Hyperextensions 1 x 50

Later in the day
Walking with doggo 8,5 km, because I felt soreness in my legs after traning session. Today session should be done tomorrow, but I will not be able to get gym during openning times.

1 Like
287

It’s for anyone, tbh I’d say as a beginner lifter you’d stand more to gain from it than an advanced lifter. If you want to prioritise strength then BBS is a fantastic blend of size and strength.

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288

Then it is very good Information for me and I didn’t undrestand what was written in the book. Thank you for your clarification…

I thought BBB template is for someone stronger than myself, with more strenght level.

Definitely put those templates on my to do list after I complete this SSL template.

1 Like
289

30.03.2024
Running in the morning
Distance: 5 km
Time: 28 minutes

I am not happy with the time, but I ran 8n the morning and felt tired from last session

31.03.2024

  1. Hiking with my buddy from high school after while
    Distance: 15 km
    Time: 4 hours and 10 minutes
    Elevation: 953 m

Last year I was in the better shape, at least my average heart rate was 118 per min. and I turn off my head on this trail in the woods. During our elevation we had strange feeling because we didn’t meet anyone and the attacks from bears are on rise…

  1. Lifting
    Straight from the hiking I went to the gym

Overhead press
5 x 25 kg, 5 x 27,5 kg, 5 x 30 kg
3 x 10 => 27,5 kg
*Supersetted with BW chinups 6 x 8

Assistance
BW dips => 20, 15, 10
Seated machine rows=> 20 x 30 kg, 15 x 35 kg, 10 x 40 kg

  1. Walking with my GF
    Distance 8 km
    Time: 1 hour and 50 minutes

I didn’t want to upset my GF, due to my not present at home, when I left she was still in the bed, so after my arrival from hiking and gym combo, I asked her politely as a truly gentleman, what she wants to do and her respond me as usual : I dont know…

So I had must be proactive and asked her about romantic walk along the river and she said yes.

So I finished this day with 46 k steps and three different acitivities.

Tomorrow is a holiday, so no need to wake up early…

1 Like
290

Last week I had car accident on monday, so I was not able to go to the gym, due the stiffness and soreness at my neck. Nobody was hurt and I am feeling OK now.

SST cycle 1 week 2

09.04.2024 squats
5 x 47,5 kg, 5 x 52,5 kg, 5 x 57,5 kg
3 x 6 => 52,5 kg

Assistance
DB romanian 3 x 10 => 28 kg
Hyperextensions 1 x 70
BW hanging leg raises 3 x 20

10.04.2024 benchpress
5 x 45 kg, 5 x 50 kg, 5 x 55 kg
3 x 6 => 50 kg
Main work and supplemental work supersetted with BW chinups 6 x 6

Assistance
BW dips 4 x 10
DB rows 3 x 10 => 30 kg

12.04.2024 trap bar deadlift
5 x 79 kg, 5 x 89 kg, 5 x 99 kg
3 x 6 => 89 kg

Assistance
DB romanian deadlift 3 x 10 => 31 kg
BW hyperextensions 1 x 50
BW hanging leg raises 2 x 20

13.04.2024 overhead press
5 x 27,5 kg, 5 x 30 kg, 5 x 32,5 kg
3 x 6 => 30 kg
Supersetted with BW chinups 6 x 8

Assistance
BW dips => x 20, x 15, x 10
DB rows 2 x 10 => 30 kg

14.04.2024 running
Distance: 13,3 km
Time: 1 hour and 17 minutes

291

Hope you’re good mate

1 Like
292

I am doing well. Last week I have finished second week of SST, but I didn’t add anything to my log, so I am going to update my log right now :slight_smile:

1 Like
293

Week 3 cycle 1 of SST

Thursday Squats
Back squat
5 x 50 kg, 5 x 55 kg, 5 x 62,5 kg
3 x 5 with 55 kg

Assistance
DB Goblet squat 2 x 20 => 21 kg
DB romanian deadlift 2 x 10 => 30 kg
Hanging leg raises 3 x 20

Wednesday Bench
Benchpress
5 x 45 kg , 5 x 52,5 kg, 5 x 57,5 kg
3 x 5 with 52,5 kg supersetted with BW pullups 6 x 6

Assistance
BW dips 1 x 15, 1 x 12, 1 x 10
DB rows 2 x 20 => 21 kg

Feel some kind of soreness at my left shoulder due this car accident, but it is not present for whole day. I tried to do pullups on wednesday and my shoulder felt better.

Friday Trap bar
Trap bar deadlift
5 x 82 kg, 5 x 92 kg, 5 x 102 kg
3 x 5 with 92 kg

Assistance
ATG squat 4 x 8 => 32 kg
DB romanian deadlift 2 x 10 => 32 kg
Hyperextensions 1 x 50

Saturday Overhead press
Overhead press
5 x 27,5 kg, 5 x 30 kg, 5 x 35 kg
3 x 5 with 30 kg supersetted with BW chinups 6 x 8

Assistance
BW dips 1 x 20, 1 x 15, 1 x 12 supersetted with DB rows 3 x 10 => 30 kg

sunday running
Distance: 5 km
Time: 28 minutes

Not satisfied with this time. Hope it gets better over time

This week I will start next leader of SST. My TM for next cycle will be follow:
Squat 67,5 kg
Bench 62,5 kg
Trap bar 115 kg
Overhead press 40 kg

2 Likes
294

Week 1 cycle 2 SST

23.04.2024
Back squat
5 x 47,5 kg, 5 x 50 kg, 5 x 57,5 kg
3 x 10 => 57,5 kg

Assistance
DB goblet squat 1 x 15, 1 x 20 => 31 kg
DB romanian deadlift 2 x 10 => 31 kg
BW hanging leg raises 3 x 20

24.04.2024
Benchpress
5 x 42,5 kg , 5 x 47,5 kg, 5 x 55 kg
3 x 10 => 47,5 kg
Supersetted with BW pullups 6 x 5

Assistance
BW dips 1 x 15, 1 x 20, 1 x 15 supersetted with DB rows 3 x 12 => 30 kg
Triceps pushdowns 1 x 20 supersetted with empty EZ curls 1 x 50

2 Likes
295

26.04.2024
Trapbar deadlift
5 x 77 kg, 5 x 87 kg, 5 x 97 kg
3 x 10 => 92 kg

Assistance
ATG back squat 3 x 8 => 45 kg
DB romanian deadlift 3 x 10 => 32 kg
BW hyperextensions 1 x 50
Cable crunches

Fast and strong reps on trap bar deadlift as usual.

27.04 2024
Overhead press
5 x 25 kg, 5 x 30 kg, 5 x 32,5 kg
3 x 10 => 30 kg supersetted with BW chinups 6 x 8

Assistance
BW dips 3 x 15 supersetted with
DB rows 3 x 10 => 32 kg
Triceps pushdowns 1 x 30 supersetted with empty EZ curls 1 x 40

Felt soreness at my back from previous day, but after warmup and first sets of chinups, things get back to the normal. I consider sche 3 x 10 as preparation for BBB template with slightly higher percentage. Tried to increase weight on DB rows, but the last reps were not done with perfect technique.

2 Likes
296

week 2 cycle 2 SST

**30.04.2024 **
Squat
5 x 50 kg, 5 x 55 kg, 5 x 60 kg
3 x 6 => 55 kg

Assistance
DB goblet squat 3 x 10 => 33 kg, 35 kg, 39 kg
DB romanian deadlift 3 x 10 => 31 kg
Hanging leg raises + cable crunches 100 reps

01.05.2024
Benchpress
5 x 45 kg, 5 x 52,5 kg, 5 x 57,5 kg
3 x 6 with 52,5 kg supersetted with BW pullups 6 x 6

Assistance
BW dips 3 x 15
DB rows 3 x 12 with 32 kg

02.05.2024
Trap bar deadlift
5 x 82 kg, 5 x 92 kg, 5 x 102 kg
3 x 6 with 92 kg

Assistance
ATG Squats 3 x 8 => 40 kg, 45 kg, 50 kg
DB romanian deadlift 3 x 10 => 33 kg
Hyperextensions 1 x 50
Hanging leg raises 40 reps

03.05.2024
Overhead press
5 x 27,5 kg, 5 x 32,5 kg, 5 x 35 kg
3 x 6 with 32,5 kg
Supersetted with BW chinups 6 x 8

Assistance
BW dips 3 x 15
DB rows 1 x 25 , 1 x 20
Triceps extensions 1 x 30 supersetted with empty EZ curls 1 x 40

I think my squats are better than ever in regards of technique. When I back squat in the past, I always struggled with failing forward and I wanted to stop squats with barbell. On pressing movements I am using only false grip and it suits me better, I am not feeling pain in my right wrist.

2 Likes
297

04.05.2024 running

Distance 15,3 km
Time : 1 hour and 26 minutes

Since I felt soreness at my ankles during last running, I tried to different approach. First I did walk with faster pace and after 600 metres I began to run with slower pace. Wanted to run 15 km, so my pace was between 5:35 to 6:00 minutes per km. The last 3 km I felt a little soreness at my knees, they need to adapt on this type of running volume.

05.05.2024 running
Distance : 6 km
Time: 31 minutes and 50 seconds

At the beginning I choose slower pace, then tried to run faster. Little soreness was present at first, then everything went back to the normal.

1 Like
298

week 3 cycle 2 of SST

06.05.2024
Squats
5 x 50 kg, 5 x 57,5 kg, 5 x 65 kg
3 x 5 with 57,5 kg

Assistance
DB goblet squat 3 x 8 with 37 kg
DB romanian deadlift 3 x 10 with 31 kg
Hanging leg raises 50 reps

After two day of running, I was affraid about performance, because my quads were soreness, but everything went good.

07.05 2024
Benchpress
5 x 50 kg, 5 x 55 kg, 5 x 60 kg
3 x 5 with 55 kg
supersetted with BW pullups 6 x 6

Assistance
BW dips 3 x 15 supersetted with
DB rows 3 x 15 with 25 kg

Somehow I lost my strenght during my dips, I did sets for 15 reps.

08.05 2024 running
Distance: 9,5 km
Time : 55 minutes
Was very tired, my heart rate was higher even I ran with slower pace. Again I had problem with pain / soreness in ankles, which followed me for 4 km.

09.05.2024
Trap bar deadlift
5 x 87 kg, 5 x 97 kg, 5 x 107 kg
3 x 5 with 97 kg

Assistance
ATG back squat 4 x 6 with 45 kg
BB romanian deadlift 2 x 15 with 45 kg
Cable crunches 100 reps
Hyperextensions 80 reps in one set

Good training as usuall…changed DB romanian for BB romanian.

10.05.2024
Overhead press
5 x 30 kg, 5 x 35 kg, 5 x 37,5 kg
3 x 5 with 35 kg
supersetted with BW chinups 6 x 6

Assistance
BW dips 2 x 20 supersetted with DB rows 2 x 20 with 25 kg
Triceps pushdowns 1 x 40 supersetted with empty EZ curls 1 x 40

Took more rest between sets on overhead press, not 1 - 2 minute like usually. It paid off and was able to complete every set with given reps.

11.05.2024 running

I attended running race for 8 km today. I totally screwed up, because I make a dumb choice, when I started with pace 5 min per km, then between 4 - 6 km I felt stabbing pain at my ribs on right side. I told myself, that I had this pain before and I tried to fight with that pain. Result? I had to stop and walk for a 30 seconds and then slowly added pace again. I finished the race but I was slower about 2 minutes than last year.

2 Likes
299

I took pause from the gym last week, after the saturday run I didn’t feel well, Had fever on evening and also on saturday. My GF get sick two weeks ago, I moved on the couch in the living room, but my body could resist only limited time. On thursday I felt better, but I didn’t want to rush deload and went to the gym 4 days in rows.

20.05.2024
Back squat
5 x 50 kg, 5 x 60 kg, 3 x 70 kg

Assistance
Belt squat 3 x 8 with 30 kg on each side
DB romanian deadlift 2 x 10 => 33 kg
Hanging leg raises 2 x 20

Owner bought new equipment, It is kind of hybrid machine, where you can do belt squats, weighted dips and pullups. I couldn’t resist and wanted to try belt squats. There is only one disadvantage, when you are using belt for weighted dips or pullups, I felt discomfort from direct contact belt chain and my legs.

21.05.2024

Benchpress
5 x 50 kg, 5 x 60 kg, 3 x 65 kg

Assistance
Pullups x 16, chinups x 10, pullups x 10, chinups x 6, pullups x 6
BW dips 3 x 15

300

23.05.2024
Trap bar deadlift
5 x 97 kg, 5 x 107 kg, 5 x 117 kg

Assistance
Belt squats 2 x 20
Hanging leg raises 2 x 20
Cable crunches 2 x 40

24.05.2024
Overhead press
5 x 30 kg, 5 x 35 kg,

Assistance
BW neutral grips 4 x 10
BW dips 3 x 15

For anchor template I will follow 3/5/1 FSL

TM for anchor template are
67,5 kg for squats
60 kg for bench press
115 kg for deadlift
35 kg for overhead press

I had to lower the TM, because during deload week I felt weak…

301

anchor 3/5/1 week 1

28.95 2024 day 1
Back squat
3 x 45 kg, 3 x 55 kg, 15 x 60 kg
FSL 3 x 5 with 45 kg

Assistance
Belt squats 3 x 15 with 25 kg plate on each side
Hanging leg raises 2 x 15
Cable crunches 2 x 30

The goals was to get at least 10 reps on squats, did 5 more reps above goal.

1 Like