Maťo's Training Log

[Mato]

Monday 8.8.2022
Deadlift
60% / 70% / 80% = > 55 kg / 62,5 kg / 72,5 kg
FSL => 5 x 5 = > 55 kg
Military press
60% / 70% / 80% = > 25 kg / 27,5 kg / 32,5 kg
FSL => 5 x 5 = > 25 kg
Circuit
Bulgarian split squat 5 x 10 (KB 6 kg)
Pushups BW 5 x 10
Neutral grip Pullups BW 5 x 6
Hanging knee raises BW 5 x 10

Wednesday 10.8.2022
Squat
75% / 85% / 95% = > 37,5 kg / 42,5 kg / 47,5 kg
FSL => 5 x 5 = > 37,5 kg
Benchpress
75% / 85% / 95% = > 45 kg / 25,5 kg / 57,5 kg
FSL => 5 x 5 = > 45 kg
Circuit
Bulgarian split squat 3 x 15 - 6 kg
Pushups BW 3 x 12
Pullups BW 3 x 6
Hanging knee raises BW 5 x 10

[aholding88]

Good to see you back

[Mato]

Saturday 12.8.2022
Running - Distance: 2,58 km / Time : 13:41 / Tempo: 5:18 min. / km

then two hours later I went to the gym
Deadlift
75% / 85% / 95% = > 67,5 kg / 77,5 kg / 87,5 kg
FSL => 5 x 5 = > 97 kg
Military press
75% / 85% / 95% = > 27,5 kg / 32,5 kg / 35 kg
Circuit finished in 20 minutes.
Bulgarian split squat 5 x 15 (KB 6 kg)
Pushups BW 5 x 15
Neutral grip Pullups BW 5 x 6
Hanging knee raises BW 5 x 10

Combination of bulgarian split squat and pushups is difficult to breathe or i am not in good shape

End of the first cycle, new TM for next cycle are:
Front Squat - 55 kg
Benchpress - 62,5 kg
Deadlift - 95 kg
Overhead press - 40 kg

[Mato]

Monday 15.8.2022 - beginning of second cycle

Front Squat
65% / 75% / 85% = > 37,5 kg / 42,5 kg / 47,5 kg
FSL => 5 x 5 = > 37,5 kg
Benchpress
65% / 75% / 85% = > 40 kg / 47,5 kg / 55 kg
FSL => 5 x 5 = > 40 kg
FSL superset with pullups 5 x 6
No circuit
BB Rows => 3 x 15 => 35 kg

I woke up at 3 o’clock a.m. and 30 minutes later I drove to work. I finished at work around 3 o’clock p.m. then drove with company car to the repair shop ( my father owns repair shop, so I help I give him a hand sometimes ) Then I drove straight to the gym and started to lift around 7 p.m.

Overall I felt good whole day, even I slept only for four hours.

[Mato]

Wednesday 17.8.2022 - morning workout at 7 a.m. then I went to the dentist

Deadlift
65% / 75% / 85% = > 62,5 kg /72,5 kg / 80 kg
FSL => 5 x 5 = > 62,5 kg
Overhead press
65% / 75% / 85% = > 25 kg / 30 kg / 35 kg
FSL => 5 x 5 = > 25 kg
FSL superset with pullups 5 x 3
Circuit => 3 rounds
Bulgarian split squat x 10 - 8 kg
Pushups x 10 - BW
Chinups x 6 BW
Hanging knee raises x 10 BW

[Mato]

Friday 19.8.2022

Squat
60% / 70% / 80% = > 35 kg /37,5 kg / 45 kg
FSL => 5 x 5 = > 37,5 kg
Benchpress
60% / 70% / 80% = > 37,5 kg / 45 kg / 50 kg
FSL => 5 x 5 = > 37kg

Circuit => 5 rounds
Bulgarian split squat x 10 BW
Pushups x 12 - BW
Chinups x 5 BW
Hanging knee raises x 10 BW

No conditioning during week = SHAME ON ME !

22.8.2022 - What a interesting day…
3:00 - wake up
3:30 - start up the car and drove to the client
17:00 - park the car in a parking lot

I slept for 4 hours and felt sleepy behind steering wheel, so I made pauses often. Rain weather and dark outside is not what I prefer. Hah I am looking forward on november After all I decided to visit gym, otherwise I would fall on couch and slept about 3 hours (then I cannot sleep during night )

Deadlift
60% / 70% / 80% = > 57.5 kg / 65 kg / 75 kg
FSL => 5 x 5 = > 57,5 kg
Overhead press
60% / 70% / 80% = > 22,5 kg / 25 kg / 30 kg
FSL => 5 x 5 = > 22,5kg

Instead of circuit I did :
Pullups - 10 minutes limits = I managed get only 45 reps instead of 50
Goblet Squat - 20 kg - 3 x 10

[Mato]

25.8.2022

I did a little fasting today ( for 22 hours ) and then I went to the gym. It was not my intention to skip lunch ( I do not eat breakfast), but due to work dutties I didnt have the time for sit and eat solid meal. Next time I will prepar 2 scoop of protein with banana and peanut butter. This is the option, how can I drink some calories and even sit behind steering wheel.

Anyway I don’t have problem with fasting and training in fasting state.

Squat => work done in 15 minutes
75% / 85% / 95% = > 42,5 kg / 47,5 kg / 52,5 kg
FSL => 5 x 5 = > 42,5 kg
superset with BW Dips 5 x 5

Benchpress => work done in 12 minutes
75% / 85% / 95% = > 47,5 kg / 52,5 kg / 60 kg
FSL => 5 x 5 = > 47,5 kg
superset with BW pullups 5 x 5

Circuit => 5 rounds
Bulgarian split squat x 10 on each leg with 8 kettlebell
Pushups x 10 - BW
Neutral grip pullups x 5 BW
Hanging knee raises x 10 BW

[Mato]

27.8.2022
Deadlift => work done in 15 minutes
75% / 85% / 95% = > 72,5 kg / 80 kg / 90 kg
FSL => 5 x 5 = > 72,5 kg
superset with BW Dips 5 x 5

Overheadpress => work done in 11 minutes
75% / 85% / 95% = > 27,5 kg / 32,5 kg / 37,5 kg - only managed 3 reps
FSL => 5 x 5 = > 47,5 kg
superset with BW pullups 5 x 5

Circuit => 5 rounds
Bulgarian split squat x 10 on each leg with 8 kg kettlebell
Pushups x 10 - BW
Neutral grip pullups x 5 BW
Hanging knee raises x 10 BW

End of the second cycle, new TM for next cycle are:
Front Squat - 60 kg
Benchpress - 65 kg
Deadlift - 100 kg
Overhead press - 40 kg - same as previous

29.8.2022
Front Squat
70% / 80% / 90% = > 42,5 kg / 47,5 kg / 55 kg
FSL => 5 x 5 = > 42,5 kg
Benchpress
70% / 80% / 90% = > 45 kg / 52,5 kg / 57,5 kg
FSL => 5 x 5 = > 45 kg
superset with pullups
Circuit x 5 rounds
DB split squat - x 10 on each leg - i didnt find KB, so I took 12 kg dumbell
BW pushup x 10
BW chinups x 5
BW hanging knee raises x 10

31.8.2022
Deadlift => done in 15 minutes
70% / 80% / 90% = > 70 kg / 80 kg / 90 kg
FSL => 5 x 5 = > 70 kg
superset with pushups
Overhead press
70% / 80% / 90% = > 25 kg / 30 kg / 32,5 kg
FSL => 5 x 5 = > 25 kg
superset with pullups
Circuit x 5 rounds
DB split squat - x 10 on each leg with 12 kg dumbell
BW pushup x 10
BW chinups x 5
BW hanging knee raises x 10

01.09.2022
Squat => done in 15 minutes
65% / 75% / 85% = > 40 kg / 45 kg / 52,5 kg
FSL => 5 x 5 = > 40 kg
superset with dips
Bench press
65% / 75% / 85% = > 42,5 kg / 47,5 kg / 55 kg
FSL => 5 x 5 = > 42,5 kg
superset with pullups
No circuit today

I am going on vacation tomorrow, direct after the work. I have alarm clock setup on 0:30 and I will finish at work probably around 16:00 - 17:00, then I will jump to the car and we are going to Italy = going to the gym is not possible in this situation, so I was at gym today.

Next week I will focus on bodyweight (squats / pushups), hope I find some outdoor workout station for back and abs training. Also I take my running shoes with me.

[Mato]

We arrived on saturday to our holiday destination. On saturday I did some relax on beach, after sat 9 hours in car. I wanted to do some conditioning on Sunday, but I wasnt able to get up from bed in time before everybody woke up.

Monday 5.9.2022
Conditioning - 2 morning runs
1st run - distance 4.03 km => time 20:43 => pace 5:09 minutes / km

I ran to the lighthouse and then I paused there for 10 minutes and just enjoyed the view on the sea and lighthouse

2 st run - distance - 4.03 km => time 26 minutes => pace 6:30 minutes per km

On the way back to the apartment, I choosed slower pace.

I didnt find outdoor workout station yet. I did some bodyweight work after run - but I felt weak
BW pushups - 50 reps
BW squats - 100 reps

[Mato]

6.9.2022 conditioning day

I ran in opposite direction than yesterday and was curious what I found there - maybe even some outdoor workout station.

Morning run
Distance 10.00 km => time => 59 minutes and 30 seconds => pace 5:57 minutes per km.

First half of run went quit good I kept pace around 5:30 minutes per km. After 3.30 km of run I found some strange old workout station, even two pull up bars.

Second half of run was a lot worse, because I ran against Sun and saw almost nothing, due the fact I had sweat in my eyes and sometimes I ran with eyes closed.

I didn’t ran 10.00 km distance more than 10 years, but I think it is not so bad or am I wrong ? Anyway I am happy for those pullup bars, so I will go there tomorrow for some bodyweight stuff.

[Mato]

7.9.2022
Conditioning and circuit training

1. Hybrid of run and brisk walk to the workout station
   Distance 2.81 km => time 18:12 => pace 6:30 minutes per km

2. BW circuit from 5/3/1/ beginner prepschool template
   5 rounds
   20 squats
   10 pushups
   6 pullups
   10 hanging knee raises

3. Run back to the apartment
   Distance 3.40 km => time 20:17 minutes => pace 5:57 minutes per km

I went to ran staff later due to rainy weather. There are different distances of running. I forgott track the run and I found out after a while.

[Mato]

9.9.2022
Conditioning + bodyweight stuff

I decided to go beach today and did some interval trainings ( I felt soreness in knees yesterday after running 3 day in row on asphalt)

Conditioning:
8 rounds => 20 s of sprints followed by 40 s rest

Bodyweight circuit => 20 rounds each round consist of:
20 squats
10 pushups
5 pullups

Done in 29:30 minutes. After set I paused between 20 - 30 seconds. I didnt include abs in circuit, because I found another pullups bars and they were part of playground. First pullup bar was about 1 meter high and second was about my shoulder height (1.5 meter).

Tomorrow we are leaving and we have to check out before 9 a.m. I would like to go to beach once more time and do some conditioning.

[Mato]

10.9.2022 conditioning day

When I woke up today, I had thoughts about to stay in bed after yesterday all day trip in Venezia, where we walked through the city.

I felt soreness in traps and back either from the workout on beach or from the weight walked in Venezia (had backpack with food, packed water, jackets, umbrella ). We took boat from Tronchette, where we left car at parking house and sailed direct to the Venezia ( one ticket costs 10 euros), then we walked 9 km back through the Venezia . I definitely recommend going to the Italy and visit Venezia. Beatiful city with unique atmosphere and architecture.

But I had some inner voice inside my head, that I had to go on beach and do some conditioning, even I didnt feel ready. If I wasn’t go there I would feel guilty later, because I miss my last chance this year to run on beach during sunrise.

Conditioning:
5 rounds => distances 200 - 250 metres => pace => from 4:15 minutes per km to 4:30 minutes per km on 5th round

These are not good times, I excepted more from myself.

Vacation is over and I am sitting in the car as I am writing this log. I swam at Adriatic sea, did bodyweight stuff and I did a lot of conditioning, so mission is acomplished. We have to drive 550 km to home, so It will take around 5 - 6 hours in car.

[Mato]

Monday 12.9.2022 - back in the gym again

Deadlift
65% / 75% / 85% = > 65 kg / 75 kg / 85 kg
FSL => 5 x 5 = > 65 kg
Overhead press
65% / 75% / 85% = > 25 kg / 30 kg / 35 kg
FSL => 5 x 5 = > 25kg

Both of main work were done within 15 minutes

Circuit 5 rounds => done in 10 minutes

DB bulgarian split squat x 10 on each leg 12 kg
BW pushup x 10
BW pullup x 5
BW hanging knee raises

BB rows 4x10 => 35 kg
DB goblet squats 4x10=> 20 kg

I did circuit training without pause between sets today, just continued from set to set. The fifth set was hardest when I finished with pushups and I had to move on pullups and abs. The goal was set and achieved - mission completed.

After that I added some BB rows and goblet squats for fun.

[Mato]

Wednesday 14.9.2022 -

SQUAT
75% / 85% / 95% = > 45 kg / 52,5 kg / 57,5 kg
FSL => 5 x 5 = > 45 kg
Bench
75% / 85% / 95% = > 47,5 kg / 52,5 kg / 62,5 kg
FSL => 5 x 5 = > 47,5 kg

I failed on last set in squat and benchpress. Squats felt pretty heavy, I only managed 1 rep at 95%. Benchpress went same.

Circuit 5 rounds => done in 10 minutes

DB squat x 20 14 kg
BW pushup x 10
BW pullup x 5
BW hanging knee raises x10

At least circuit went good.

Friday 16.9.2022
DEADLIFT
75% / 85% / 95% = > 75 kg / 85 kg / 95 kg
FSL => 5 x 5 = > 75 kg
Press
75% / 85% / 95% = > 30 kg / 35 kg / 37,5 kg
FSL => 5 x 5 = > 30 kg

No circuit today, I did only main work. Only get 2 reps during last set of deadlift.

[Mato]

I began 4th cycle with same weights like in previous cycle.

Monday 19.9.2022
Front squat

70% / 80% / 90% => 42,5 kg / 47,5 kg / 55 kg
FSL => 5x5 42,5 kg
Bench press
70% / 80% / 90% => 45 kg / 52 kg / 57,5 kg
FSL => 45 kg
Circuit 5 rounds
Bulgarian split squat x 10 on each leg with 12 kg
BW pushups x 10
BW neutral grip pullups x 5
BW hangint knee raises x 10

Wednesday 21.9.2022
Conditioning
Distance 1.07 km / time 4:58 / pace 4:40

Thursday 22.9.2022
Deadlift
70% / 80% / 90% => 70 kg / 80 kg / 90 kg
FSL => 5x5 70 kg
Overhead press
70% / 80% / 90% => 27,5 kg / 32,5 kg / 35 kg
FSL => 27,5 kg
Circuit 3 rounds
BW pushups x 50
BW pushups x 20
BW chinups x 10
BW hanging knee raises x 15

I woke up at 3 o’clock, then went to the work at 3:30 and finished at work around 5 pm. Strange, I have feeling, that my body slowly get used to this irregular alarm clocks. I slept around 6 hours and felt well rested. I changed circuit a little bit and focused on bodyweight stuff, finished circuit within 12 minutes.

[Mato]

Saturday 24.9.

Front Squats
60% / 70 % 80 % => 35 kg / 42 kg / 47,5 kg
FSL => 5x5 => 35 kg
Benchpress
60% / 70 % 80 % => 40 kg / 45 kg / 52,5 kg
FSL => 5x5 => 40 kg
Cicrcuit 5 rounds
BSSQ 12 kg - x 10
Pushups BW x 10
Pullups BW x 5
Hanging knee raises x 10

Tuesday 27.9.
Deadlift
60% / 70 % 80 % => 60 kg / 70 kg / 80 kg
FSL => 5x5 => 60 kg
press
60% / 70 % 80 % => 25 kg / 27,5 kg / 32,5 kg
FSL => 5x5 => 25 kg
Both lifts done within 15 minutes and superset with bodyweight stuff like chinups, pushups

Instead of circuit I did follow bodyweight stuff
5 rounds of 50 squats and 20 pushups with minimal rest.

[Mato]

Thursday 29.9.

Front Squats
75% / 85 % 95 % => 45 kg / 52,5 kg / 57,5 kg
FSL => 5x5 => 45 kg
Benchpres
75% / 85 % 95 % => 47,5 kg / 52,5 kg / 62,5 kg
FSL => 5x5 => 40 kg

Cicrcuit 5 rounds
BSSQ 12 kg - x 10
Pushups BW x 10
Pullups BW x 5
Hanging knee raises x 10

At front squats I managed only 2 reps , benchpress only 3 reps.

I had hard time during front squats to keep elbows up, I started to lean forward. My technique went to hell, so I finished set and re-racked the bar.

I superset front squats with BW dips and benchpress with pullups.

Circuit done without pause in 10:30.

[Mato]

Saturday 1.10.2022
Deadlift
75% / 85% / 95% => 75 kg / 85 kg / 95 kg
Overhead press
75 % / 85% / 95% => 30 kg / 35 kg / 37,5 kg
Circuit 5 rounds
Bulgarian split squats x 10 with dumbell 10 kg
BW pushups x 10
BW Chinups x 5
BW hanging knee raises

Only get 4 reps on overhead press. Main work done within 15 minutes and superset with bodyweight exercises.

Sunday
Conditioning
Distance 1,33 km / pace 4:59 / time 6 minutes and 36 seconds

Started new cycle on monday and decided to lower weights on squat, bench and overhead press.

TM for next cycles are:
Front Squat => 50 kg
Benchpress => 60 kg
Overhead press => 35 kg
Deadlift => 105 kg

[Mato]

Tuesday 4.10.2022
Front Squat
70 % / 80 % / 90 % => 35 kg / 40 kg / 45 kg

• FSL
  Benchpress
  70 % / 80 % / 90 % => 42,5 kg / 47,5 kg / 55 kg
  +FSL

Instead of circuit I did :
DB bulgarian split squat - 10 reps on each let - 12,14,16,18,20
T bar rows
10 reps with 25 kg
10 reps with 35 kg
5 reps with 50 kg
10 reps with 35 kg
20 reps with 25 kg

10 BW pushups supersetted with 10 BW hanging knee raises in 5 rounds without pause.

Frount squat went well, instead of full grip I hold bar with 2 fingers, so I limited drop elbows and rounding back during concentric phase. I need focus more on brace. Squat workout done within 15 minutes and benchpress done in 9 minutes and 30 seconds.

Squats and benchpress were superset with bodyweight stuff.