Maťo's Training Log

Training Training Logs
81

Wednesday 5.10.2022

Conditioning
Distance: 2,78 km
Pace: 5:23 min. / km
Time: 14 minutes and 57 seconds

Thursday 6.10.2022
Deadlift
70% / 80% / 90% => 75 kg / 85 kg / 95 kg + FSL
Overhead press
70% / 80% / 90% => 25 kg / 27,5 kg / 32,5 kg + FSL

Deadlift done within 17 minutes and supersetted with BW dips. Overhead press supersetted with BW pullups and finished in 9:45

DB bulgarian split squat 21 kg 4 x 10
BB rows 45 kg 4 x 10
BW dips 4 x 10
Hanging knee raises 4 x 10

Friday 7.10.2022
Conditioning
Distance : 1,76 km
Pace: 5:05 min / km
Time: 8:55

2 Likes
82

Saturday 8.10.2022

Front Squats- done in 12 minutes
60% / 70 % 80 % => 30 kg / 35 kg / 40 kg
FSL => 5x5 => 30 kg

Benchpress - done in 10 minutes
60% / 70 % 80 % => 35 kg / 42,5 kg / 47,5 kg
FSL => 5x5 => 35 kg

Squat supersetted with BW dips and bench supersetted with pullups (5 reps on each)

DB bulgarian split squat - 23 kg 4x8
T Bar rows 15 kg x 10, 20 kg x 10, 25 kg x 10, 30kg x 10, 35 kg x 7, 25 kg x 10, 15 kg x 20

5 rounds of
BW pushups x 10
BW hanging leg raises

Sunday 9.10.2022
Conditioning
Distance 3,56 km
Pace : 5:07 min. / km
Time: 18:13 minutes

Almost hit on crosswalk by some older gentleman. I have to be more carefull and not rely on rule, if you are on crosswalk, driver must stop.

Seven days ago one drunk MF from political backround hit students on bus stop in our capital city. Five of them are not with us anymore due the fatal injuries. This MF even threatened the police officers on crime scene, that he has some connections and they will suspended, if they dont stop with investigation.

His trail only just begins and he is already out of jail and not in police custody…

1 Like
83

Monday 10.10.2022
Deadlift
65% / 75 % 85 % => 67,5 kg / 77,5 kg / 90 kg
FSL => 5x5 => 67,5 kg

Overhead press
65% / 75 % 85 % => 22,5 kg / 25 kg / 30 kg
FSL => 5x5 => 22,5 kg

Squat supersetted with BW dips and bench supersetted with pullups (5 reps on each)

5 rounds with no rest
DB goblet squats x 20
BW pushups x 15
BW neutral pullups x 5
BW hanging leg raises x 10

Wednesday 12.10.2022
Front Squats- done in 13 minutes
75% / 85 % 95 % => 37,5 kg / 42,5 kg / 47,5 kg
FSL => 5x5 => 37,5 kg

Benchpress - done in 10 minutes
75% / 85 % 95% => 45 kg / 52,5 kg / 57,5 kg
FSL => 5x5 => 45 kg

Cicrcuit 5 rounds
DB split squat x 10
BW pushups x 12
BW chinups x 5
Hanging knee raises x 10

Friday 14.10.2022
Deadlift- done in 1 hour and 15 minutes minutes
75% / 85 % 95 % => 77,5 kg / 90 kg / 100 kg
FSL=> 5x5 => 77,5 kg

Trap bar deadlift => x 5 reps with 8
67 / 77 / 87 / x 3 reps 97/ x 1 rep 102 / 107 / 117 kg

Overhead press - done in 10 minutes
75% / 85 % 95% => 25 kg / 30 kg / 32,5 kg
FSL => 5x5 => 25 kg supersetted with pullups

DB Goblet squats => 5 x 10 => 16 / 21 / 25/ 33/ 37 kg
DB bench supersetted with T bar rows
DB bench => 5 x 10 with 16 kg DB
T Bar rows => 5 x 10 with 20 kg

I had a long session today, because I talked with one friend who compete about my deadlift technique. I am not comfortable with my deadlift start position since I deadlift, due to my abnormal long legs (My femur is longer than my torso) I told him.

So we looked at my deadlift setup together.
When I tried to reach bar with general guides for deadlift, my starting position looked like more romanian deadlift with no leg drive. If I tried to sit back more and down, bar get in front of my shoulders, bar path was not in straight line, I hit my knees with bar.

This situation was present even If I used narrow stance with my feet pointed out (30 - 45 degrees).

So after those steps we came to a conclusion. I am not powerlifter and I would be not compete in meet, so It would be better to swap conventional deadlift for trap bar.

I tried to get 1 rep on low handles trap bar and I stopped on 117 kg ( trap bar weights 27 kg).

2 Likes
84

I decided to move on another template from 531 forever. I re-read book several times during weekend and thought about next training templates. I chose 5S PRO 5x5 FSL from page 61. I will follow concept of 2 leaders and 1 anchor.

My TM for 1st leader are:
Front squat => 52,5 kg
Benchpress => 62,5 kg
Trap bar deadlift => 100 kg
Overhead press => 37,5 kg

I added only 2,5 kg for front squat, because its my weak lift and would rather progress slowly with weight on the bar.

Monday 17.10.2022
Front Squat
35, 40, 45 kg
FSL - 5x5 35 kg

DB Goblet Squat - 5x10 - 21 kg
DB romanian deadlift 4x10 - 16 kg
DB split squat 2x20 on each leg - 11 kg
Facel pulls x 100
Triceps pushdown x 100 on cable machine

Tuesday 18.10.2022 - done in 48 minutes with warmup
Defranxo Agile 8 and 50 shoulder dislocates

Benchpress
40, 47,5 , 52,5 kg
FSL 5x5 40 kg supersetted with BW pullups
Main work done in 14 minutes

DB inclined benchpress 5x10 - 16 kg supersetted
Neutral grip pullups 5x5
Triceps pushdown 2x25 with 15 kg
T bar rows 4x15 with 20 kg plate
Hanging knee raise 2x20, 1x10
Cable crunches 3x10 with 50 kg

1 Like
85

Wednesday 19.10
Just walked to the work. It can be considered as weight walking. I always carry backpack with 2x 1.5 litre bottles with water.

Distance: 3 km to the work and 3 km from the work.

Thursday 20.10.
Low handle trap bar deadlift
67, 77, 87 kg
FSL 5x5 67 kg
DB goblet squat 5x10 - 23 kg
DB romanian deadlift 5x10 - 18 kg
Back raises - 100 reps
Cable face pulls - 100 reps in 3 series
Pushups - 100 reps in 5 series

Friday 21.10.
Overhead press
25 , 27,5, 30 kg
FSL 5x5 with 25 kg and supersetted with bw pullups
DB military press 3x10 10,13,15 kg, 1x5 15 kg, 1x10 x 10 kg
BW Dips 4x10
Chinups 4x8
DB seated rows 4x10 with 10 kg
DB rows 4x10 with 16 kg
Cable crunches 1x40, 2x30 with 50 kg

1 Like
86

Monday 24.10.2022
Front Squat
37,5 42,5, 47,5 kg
FSL - 5x5 37 kg

DB Goblet Squat - 5x10 - 26 kg
DB romanian deadlift 5x10 - 21 kg
Facel pulls x 100
Triceps pushdown x 100 on cable machine

Tuesday 25.10.2022 -
Benchpress
45 , 50, 55 kg
FSL 5x5 45 kg supersetted with BW pullups
Main work done in 13 minutes

DB inclined benchpress 5x10 - 18 kg
Triceps pushdown 2x25 with 15 kg
Lat pulldown on machine 5x10 - 45 kg
Hanging knee raise 1x25, 2x15, 2x20, 1x15

Thursday 27.10.
Low handle trap bar deadlift
72,5, 82,5, 92,5kg
FSL 5x5 72,5 kg
Zercher squat 5x10 - 40 kg
DB romanian deadlift 5x10 - 23 kg
Back raises - 100 reps
Band face pulls - 100 reps in 4 series
Pushups - 100 reps

I tried zercher squats first time, used wider stance on 3 sets, then I used narrow stance on last 2 sets. I read somewhere, if you have long legs, you should execute squat with wider stance. Probably that is not my case.

87

Friday 28.10.
Overhead press finished in 9:45
27,5, 30, 32,5 kg
FSL 5x5 with 27,5 kg
Main work and FSL supersetted with bw pullups and chinups x 5 reps
DB shoulder press 4x10 14 kg
BW Dips 4x10

DB seated rows 4x10 with 12 kg
T bar rows
5x10 20, 25, 30, 35, 40,
1x5 - 45
1x20 - 20 kg

Hanging knee raises 5x20

I really like combination of push exercise (bench/overhead press) with pull exercise (chinups,pullups, neutral grip pullups).

On DB shoulder press I managed only 8 reps during 4th set, then I rest a little and finish 2 more reps.

88

Saturday 29.10.

Another saturday, another work with wood logs.

Just lifted logs from the ground, moved them on table circular saw, sawed into the four pieces, then throwed on the pile. After we sawed everything, I took my axe and chopped into more little pieces and put in pile.

Those wood logs were different in diameter, some of theme were 30 cm and some were 15 cm in diameter. I chopped bigger wood logs with axe in half, then moved on the saw. So it was some mix of lifting weights and throwing.

I began at 10:00 a.m. and finished at 6:00 p.m., such a great workout.

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Sunday 30.10.2022
Rest dat

89

You going to carry on with them? I have to admit an absolute love of the zercher squat.

90

Will continue with them on deadlift day, but mu forearm is not used to it.

How are you holding the bar ? Do yo have any tips for this movement, outside of hints which are are on google ?

91

Monday 31.10.

I had plan to leave work after 6 hours. Did not happen. Instead of 6 hours, I had to stay at work 6 more hours. So I was looking forward on squat day even more.

Front Squat
40, 45, 50 kg + FSL 40 kg

DB goblet squat 26 kg - 5 x 10
DB romanian deadlift 26 kg 5 x 10
DB bulgarian squat 16 kg 4 x 10 on each leg
Triceps pushdowns 100 reps
Faceepulls 100 reps

I had a hard time to keep my elbows high during front squats. I used same bar, same grip as always, but this problem didnot disappear.

1 Like
92

I apologize as I have not read the rest of your log, but how are you actually holding the front squat?

C.Thib believes that using straps is the best way to grip it. Whether that’s true or not, the dude knows what he’s talking about and I feel that using the straps could be a good way for you to keep your elbows up.

1 Like
94

Its alright. When I worked with lighter load and scheme like 5x5 or 5x7 with same weight, I used to hold bar with full clean grip.

I moved on 531 program and used clean grip further. About two months ago, I felt some pain in right wrist and changed grip. I am holding the bar just with two fingers nowadays. It seems that I can keep my elbows more higher than before.

I have to but straps and will definitely try this approach. Thank you for your input.

95

Personally, I try and keep the bar as close to my body as I can. Arm wraps worn on the elbow are also a must. I also ensure that my elbows come inside my knees when at the bottom of the squat.

1 Like
96

Tuesday 1.11.2022

The goal was simple. Attack on bench, move on DB incline bench, then some dips and assistance.

I warmed up as usually, did some shoulder dislocation (about 60) and went to the near bench.

I started with empty bar, then added 10 kg plates on each side. At second rep something blocked in my upper trap and I felt pain in my neck, shoulder and trap. The pain did not want to leave. I changed the plan for back instead of bench, at least I did not feel pain.

BW Chinups 3x10, 1x6
BW pullups 1x10, 1x8, 1x7, 1x4
T bar rows 4x10 with 20 kg, 25 kg, 30 kg, 35 kg
1x20 with 20 kg plate
Band Face pulls. 100 reps with band
BW pushups 100 reps

During BW pushups I didnt feel pain.

I will repeat bench workout on thursday.

1 Like
97

Thursday 03.11.2022
Benchpress
47,5 , 52,5, 60 kg
FSL 5x5 47,5 kg supersetted with BW pullups
Main work done in 14 minutes

DB inclined benchpress 1x10 - 14 kg 4x10 - 18 kg
BW pushups 5x10 supersetted with BW neutral grip pullups

T bar rows x10 with plates - 20, 25, 30, 35, 40,
x 8 with 45 kg and x 6 with 50 kg
Hanging knee raise 3x20
Cable crunches 2x20 with 50 kg

I added band face pulls x 100, shoulder dislocation as usual and db rotator cuff. I didnt feel pain in my neck, so I was ready to do some work.

1 Like
98

Friday 04.11.2022
Low handle trap bar deadlift
77, 87, 97 kg
FSL 5x5 77 kg
Zercher squat 5x10 - 50 kg
DB romanian deadlift 5x10 - 28 kg
Back raises - 100 reps
Band face pulls - 100 reps in 4 series

Main work done in 14 minutes.

1 Like
99

5.11.2022
Conditioning

Distance: 6.02 km
Time: 31 minutes and 22 seconds
Pace: 5:13 minutes per km

Rainy and windy weather outside, but It didnt discourage me.

100

Sunday 6.11 2022

Overhead press
30, 32,5, 35 kg
FSL 5x5 with 30 kg
FSL supersetted with bw pullups 5 x 8

DB shoulder press 5 x 10 - 14 kg supersetted with
BW neutral grip pullups 5 x 8

BW pushups 5x10 supersetted with
T bar rows 5x10 - 30 kg plate

Hanging knee raises 5x20

As I walked to the gym at morning, I thought about add sone weighted pullups and chinups, but as I warm up for session I changed my mind. Now my plan is do 5 sets of 10 resp on pullups / chinnups, then add weight on belt.

Then I did some running after gym

Distance: 1.61 km
Time : 8 minutes and 10 seconds
Pace: 5.05 minutes per km

I wanted better pace, but my felt kinda heavy after saturday conditioning.

101

Monday 7.11.2022

Beginning of the second leader template.My TM for are:
Front squat => 55 kg
Benchpress => 65 kg
Trap bar deadlift => 105 kg
Overhead press => 40 kg

I added only 2,5 kg for front squat.

Front Squat
37,5, 42,5, 47,5 kg
FSL - 5x5 37,5 kg

DB goblet split squat 5 x 10 - 28 kg
DB romanian deadlift 5 x 10 - 30 kg

Band faceepulls x 100 - 4 sets of 25
Triceps band pushdowns - 100 reps

I had to take more rest between sets during DB romanian deadlifts, because my grip on right hand started to loose, even I used chalk.

Not much to add, squats went without technique issues.