Maťo's Training Log

Training Logs
102

Tuesday 08.11.2022
Walk from the work to the gym - 2,7 km within 35 minutes

Benchpress
45 52,5 , 55 kg
FSL 5x5 45 kg supersetted with BW pullups - 10, 8, 6, 6, 6
Main work done in 14 minutes

DB inclined benchpress 3 x 10 - 18 2 x 10 - 16 kg supersetted with Neutral grip pullups 5x5

BW pushups 5 x 10
Supersetted with DB seated rows 5 x 10 12 kg

Cable crunches 3x34, 1x 30 with 50 kg

I tried to get 10 reps on pullups, but I managed only 10 reps on first set. Maybe next time

Then brisk walk from the gym, around 15 minutes.

Wednesday 9.11.2022
Walk to the work 3 km - 35 minutes

Conditioning
Distance: 2,53 km
Time : 11 minutes and 45 seconds
Pace : 4:39 minutes per km

Pace would be better, but I had to stop on crosswalk 2 times. Wish I had this time on elementary school, when we ran for 12 minutes.l straight and teacher measured our performance with stop watch. I was at very bad shape and ran maybe 1,6 km. Slow, fat and weak - worst case scenario for man at any age.

103

Thursday 10.11.2022
Low handle trap bar deadlift
67, 77, 87 kg
FSL 5x5 67 kg

Zercher squat 4x10 - 40 kg
DB romanian deadlift 5x10 - 30 kg
BW bulgarian split squat - 30 reps on each leg
Band face pulls - 100 reps in 4 series
Cable triceps pushdowns - 100 reps

During 5th set on DB romanian deadlift I almost dropped dumbell at floor. It happened on last two reps. Then I moved on bulgarian split squat and tried to pick up 16 kg dumbell, but I could not hold dumbells in hands. Next time I will take lighter dumbells.

1 Like
104

Friday 11.11 2022

Overhead press
25, 30, 35 kg
FSL 5x5 with 30 kg
FSL supersetted with bw pullups 5 x 10 *

DB seated shoulder press 5 x 8 - 16 kg supersetted with
BW neutral grip pullups 5 x 8

  • 1x10 DB shoder press with 10 kg

T bar rows 5x10 - 25,30,35,40,25 kg plate

Cable triceps pushdown 2 x 20, 1 x 10 wuth 20 kg

Hanging knee raises 5x20

*last two sets of pullups were with rest pause. I managed 7-8 pullups, then I took a pause for few sseconds and finished the set

I have more energy to do pullups in press session than in benchpress session. Grip issue can not be a problem, because grip take more load during deadlift session and this session take place one day before press day. Strange.

105

Saturday 12.11. 2022

Hiking

Distance : 8,95 km
Overall time: 1 h 58 minutes
Pace: 13:17 minutes per kilometer

Elevation: we started at 804 meters above sea level and reached 1352 meters above sea level.

Average heart rate : 128 , maximal : 171

The sign with beginning of the route showed 1 h 45 minutes to the top of the mountain, we finished our trip in 1 h 58 minutes at a parking lot, which is located below this sign ( about 6 minutes and 30 seconds of walking from parking lot to the sign).

Anyway good trip, weather was great, temperature reached 16 degree celsius, for november it is warm weather.

IMG_20221112_095253
IMG_20221112_0952534000×2250 563 KB

1 Like
106

Sunday 13.11.2022

Conditioning

Distance: 3:39 km
Time : 17 minutes and 5 seconds
Pace: 5:02 minutes / km

During the run legs felt heavy after hiking from yesterday. I thought my pace was about 6:30 minutes per km, but I was suprised after the run.

107

Monday 14.11.2022

Front Squat
40, 45 kg, 50 kg
FSL - 5x5 40 kg

DB goblet split squat 5 x 10 - 30 kg
DB romanian deadlift 5 x 10 - 21 kg

BW pushups x 100 - 5 sets ot 20
Band facepulls x 100 - 2 sets of 50

Walked to gym from work, so it was good warm up for lower body session. I have to replace gym bag for hiking backpack, where I put all stuff what I need for a given day. This shoulder strap on bag is not comfortable, even when I move strap on another shoulder.

108

Tuesday 15.11.2022
Morning brisk walk to the work, the to gym and home.

Benchpress
45, 52,5 , 57,5 kg
FSL 5x5 45 kg supersetted with BW pullups - 5 x 7

DB inclined benchpress 5 x 10 16 kg supersetted with Neutral grip pullups 5 x 7

BW pushups 1x 25, 1 x 15, 1 x 10

DB incline seated rows 5 x 10 14 kg

Hanging knee raises 5 x 20

Bench felt heavy yesterday, from beginning to end of main work.

16.11.2022
Conditioning
Distance: 3 km
Time: 15 minutes and 53 seconds
Pace: 5:15 min/ km

109

Thursday 17.11.2022
Low handle trap bar deadlift
77, 87, 97 kg
FSL 5x5 77 kg

Zercher squat 3x10 - 40, 42,5, 50, 55kg x 5
DB romanian deadlift 5x12 - 21 kg
BW bulgarian split squat - 3x10 on each leg 14 kg
Band face pulls - 100 reps in 4 series
Cable triceps pushdowns - 100 reps

Friday 18.11 2022

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

DB seated shoulder press 4 x 10 - 14 kg supersetted with BW neutral grip pullups 5 x 8

BW dips 3 x 10, Cable triceps pushdown 2 x 10

T bar rows 5 x 10 - 20, 25, 30, 35, 40 kg 1 x 5 - 50 kg

Cable crunches 4x25 - 55 kg

1 Like
110

Saturday 19.11.2022

Conditioning

Distance: 6.23 km
Time: 33 minutes and 12 seconds
Pace: 5:20 minutes per km

111

Monday 21.11.2022
Front Squat
42,5, 47,5 kg, 52,5 kg
FSL - 5x5 42,5 kg

DB goblet split squat 5 x 10 - 32 kg
DB romanian deadlift 4 x 15 - 21 kg
BW back raises 2 x 25

BW pushups x 100 - 5 sets ot 20
Band facepulls x 100 - 2 sets of 50

Tuesday 22.11.2022
Benchpress
50 kg, 55 kg, 62,5 kg
FSL 50 kg supersetted with BW pullups

BW dips 5 x 10 supersetted with
BW neutral grip pullups

Wednesday 23.11.2022
Conditioning
Distance : 3,01 km
Times: 15 minutes and 10 seconds
Pace: 5 minutes and 2 seconds per km

Friday 25.11.2022
Trap bar deadlift
79,5…89,5…99,5 kg
FSL 79,5 kg
Zercher squats 5 x 10 - 40 kg
DB romanian deadlifts 5 x 12 - 24 kg
Hyperextension 4 x 25
Band facepulls - 100 reps
BW pushups - 100 reps

Saturday
Overhead press
30 kg, 35 kg, 37,5 kg
FSL 5x5 with 30 kg supersetted with BW pullups 5 x 8, last set was rest pause after 5 reps.

BW dips 5 x 10 supersetted with BW neutral grip pullups 5 x 5

T bar rows 5 x 10 - 30 kg supersetted with BW pushup 5 x 10

Cable crunches 4 x 25 supersetted with DB laterall raises 4 x 15 - 3.5 kg

Sunday 27.11.2022
Conditioning
Distance: 5.11 km
Time : 25 minutes and 57 seconds
Pace: 5:05 minutes per km

I failed in benchpress and military press. According to 531 forever book, my next move is 7th week deload.

112

7th week deload. This week I will focus on my TM, if they are or they are correct according the book.

Monday 28.11.2022
Front Squat
40 kg x 5, 50 kg x 3, 55 x 1, 57,5 x 1
Romanian deadlift 3 x 10 with 21 kg dumbell
Bulgarian split squat 2 x 10 with 16 kg dumbell

The TM is correct, will continue with 57,5 kg on next cycle

Tuesday 29.11.2022
Benchpress
50 kg x 5, 60 kg x 3, 65 kg x 1, 67,5 kg x 1
Dumbell benchpress 3 x 10 with 21 kg

I tried to 10 minutes bodyweight test with pullups, according page 33:
1st - 3 rd set straight 10 reps,
4 th set => 10 reps with rest pause after 8 th reps 5 th set => 10 reps with rest pause after 6 th reps
I did only 50 reps within 9 minutes and 15 seconds

Last week I didnt lift barbell 5 times on benchpress, but I lift 67,5 kg on 1 rep today. TM for next cycle will be 65 kg like in second leader cycle.

1 Like
113

I didnt visit gym since tuesday. I had to take some time off, because I didnt feel well. I will continue with 7 th week deload next week and do some light stuff on monday and tuesday ( only FSL set with front squat and benchpress + assistance within 50 reps range).1

Sunday 4.12.2022 - conditioning
Distance: 7.07 km
Time : 35 minutes and 51 seconds
Pace: 5:04 minutes per km

114

Monday 5.12.2022
Front Squat 5x5 with 40 kg
BB romanian deadlift 3 x 10 - 45 kg
DB bulgarian split squat 2 x 10 - 16 kg
Triceps pushdown 3 x 15 kg - 15 kg
Band face pulls 2 x 25

Just did some light training…

1 Like
115

Tuesday 06.12.2022
Benchpress
50 kg 5x5
supersetted with BW pullups

DB incline benchpress 3 x 8 supersetted with
BW neutral grip pullups

Again light training only

Wednesday 07.12.2022 and Thursday 8.12.2022
Easy conditioning - walk to the work and back

I didnt feel well, so I took a rest from lifting

Friday 09.12.2022
Trap bar deadlift
worked to the 1 TM = 112 kg

Zercher squats 5 x 10 - 40 kg
BW Hyperextension 3 x 20
Band facepulls - 50 reps
Tri cable pushdowns - 30 reps

Saturday
Overhead press
Worked to the 1 TM => 40 kg
Supersetted with BW pullups

BW dips 5 x 10 supersetted with BW neutral grip pullups 5 x 5

Cable crunches 3 x 15 supersetted with DB laterall raises 3 x 15 - 3.5 kg

Conditioning after the gym
Distance: 10.02 km
Time : 52 minutes and 53 seconds new PR
Pace: 5:17 minutes per km

I had some trouble with side stitches at the beginning ( first 2 km), but as I run further the problem dissapeared. Last part of run I felt tightness at calves.

First and last time I did 10 km run, my time was about 59 minutes and 31 seconds

116

11.12.2022 conditioning

Distance: 7 km
Time: 38 minutes and 53 seconds
Pace: 5 minutes and 29 seconds per km

Next week will begin with Anchor template

TM will be:
Front Squats: 57,5 kg
Benchpress: 65 kg
Deadlift: 112 kg
Overhead press: 40 kg

1 Like
117

Anchor cycle no.1

**Tuesday 13.12.2022 - Week 1 - day 1 **

Front Squat
40 kg x 3, 45 kg x 3, 52,5 kg x 10
FSL 3 x 5 => 40 kg

Front squat supersetted with band face pulls

DB Romanian deadlift
3 x 15 wtih 21 kg
Supersetted with BW pushup 3 x 15

Hyperextension 3 x 20

Wednesday 14.12.2022 - Week 1 - day 2

Benchpress
45 kg x 3, 52,5 kg x 3, 57,5 kg x 10
FSL 3 x 5 => 45 kg

supersetted with neutral grip pullups
1 x 5 with 5 kg, 2 x 5 with 10 kg, FSL supersetted with BW neutral grip pullups

DB flat benchpress
4 x 8 with 18 kg
supersetted with BW pullups 4 x 5

Hanging knee raises 3 x 15

**Thursday 15.12.2022 - week 1 - day 3 **

Trap bar deadlift
79 kg x 3, 89 kg x 3, 99 kg x 10
FSL 3 x 5 => 79 kg

Deadlift supersetted with band face pulls 10 reps between each set

Zercher squat 3 x 10 => 40 kg
Supersetted with BW pushups 3 x 10

DB bulgarian split squat 2 x 10 on each leg => 14 kg
supersetted with BW pushups 2 x 10

@cdep89 I tried front squats with straps on monday. Definitely better, I felt that my upper back is more stable and rigid. I didnt have the issue with elbows drop down during concentric phase of squat. Straps placed outside of shoulders worked like the charm.

I tried to put some weight and did some neutral grip pullups on tuesday. I choosed 10 kg plate too early, third set was with rest pause. Next time I choose 5 kg on each set, maybe move weight pullups on FSL instead of main work.

I supersetted main exercise and assistance, cut the time of workout to 30 minutes.

1 Like
118

Fantastic to hear!

119

Saturday 17 .12.2022
Conditioning

Distance => 6.48 km
Time => 37 minutes and 3 seconds
Pace => 5:43 minutes per km

Sunday 18.12.2022
Conditioning

Distance => 12 km
Time => 66 minutes
Pace => 5:33 minutes per km

120

week 1 - day 4 - monday 19.12.2022

Main work
Overhead Press
27,5 kg x 3, 32,5 kg x 3, 35 kg x 5
FSL 3 x 5 with 27,5 kg

Main work supersetted with BW pullups, FSL supersetted with weight pullups. I put 5 kg plate on weight belt and did 8, 6, 5 reps

Assitance
BW pushups 3 x 15 supersetted with
T-bar rows 3 x 10 with 30 kg

1 Like
121

week 2 - day 1 - 21.12.2022

Main work
Front Squat
5 x 37,5 kg ; 5 x 42,5 kg ; 5 x 47,5 kg
FSL 3 x 5 with 37,5 kg

Assistance
BB romanian deadlift 3 x 10 => 45 kg
DB goblet squat 2 x 15 => 21 kg
Cable triceps pushdowns 2 x 20
Band face pulls 100 reps