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