Maťo's Training Log

Mato · December 23, 2022, 11:10pm

week 2 - day 2 - thursday 22.12.2022

Main work
Benchpress
42,5 kg x 5, 47,5 kg x 5, 55 kg x 5
FSL 3 x 5 42,5 kg

Benchpress supersetted with BW chinups 6 x 10.

Assistance
DB bench press 3 x 10 with 16 kg, 18 kg , 21 kg , 1 x 8 with 21 kg DB, 1 x 12 with 16 kg
Supersetted with T-bar rows 5 x 10 with 20 kg plate

Hanging leg raises 5 x 10

Week 2 - day 3 - friday 23.12.2022

Main work
Trap bar deadlift
72,5 x 5, 82,5 kg x 5, 92,5 kg x 5
FSL 3 x 5 with 72,5 kg

Assistance
Zercher squat
50 kg x 5, 54 kg x 5, 60 kg x 5, 65 kg 2 x 5
BW bulgarian split squat 1 x 25 on each leg
Triceps pushdowns 2 x 25 kg
Band face pulls 3 x 20

I did chinups after a while on thursday. I did straight 10 reps on main work, FSL done with rest- pause chinups after 6-7 reps.

Mato · December 24, 2022, 12:19pm

week 2 - day 4 - 24.12.2022

Conditioning
Distance: 11 km
Time: 60 minutes
Average pace : 5 minutes and 29 seconds

After the morning run, I went straight to gym

Main work
Overhead press
25 kg x 5 , 30 kg x 5, 35 kg x 5
FSL 3 x 5 25 kg

Assistance
BW dips 5 x 10
BW pullups 10, 10, 7, 10, 8
Hanging leg raises 3 x 15

Mato · December 25, 2022, 12:54pm

sunday 25.12.2022

Conditioning
Distance: 8,34 km
Time : 45 minutes
Pace : 5 minutes and 25 seconds

Mato · December 26, 2022, 12:02pm

week 3 - day 1 - monday 26.12.2022

Main work
Front squat
42,5 kg x 5, 47,5 kg x 5, 55 kg x 8
FSL 3 x 5 42,5 kg

Assistance
BB romanian deadlift 3 x 10 with 60 kg
BB paused squat 3 x 5 with 40 kg
Triceps pushdowns 30 reps
Band face pulls 50 reps

Mato · December 27, 2022, 1:39pm

week 3 - day 2 - tuesday 27.12.2022

Main work
Benchpress
47,5 kg x 5, 55 kg x 5 reps, 62,5 kg x 3 reps
FSL 3 x 5

FSL supersetted with pullups 3 x 10

Assistance
DB flat benchpress 4 x 8 with 21 kg
Supersetted with BW neutral grip pullups 4 x 5
BW dips 2 x 10
T bar rows 3 x 10 with 30 kg plates

Conditioning
I met my friend from high school in front of gym, so we walked and talked about everything.

Distance: 21,50 km
Time: 4 hours

Mato · December 28, 2022, 11:26am

conditioning - wednesday - 28.12.2022

Distance :13 km
Pace : 5 minutes and 10 seconds per km
Time : 1 hour and 7 minutes

New PR
5 km done in 24 minutes and 19 seconds
10 km done in 50 minutes and 53 seconds

Mato · December 29, 2022, 5:34pm

Week 3 - day 3 - thursday 29.12.2022

Main work
Trap bar deadlift
87 kg x 5, 97 kg x 3, 107 kg x 5
FSL 3 x 5

Assistance
Zercher squat 4 x 8 with 50 kg
Good mornings 2 x 10 with 40 kg
Cable triceps pushdowns 2 x 20
Face pulls 50 reps

Mato · December 30, 2022, 8:39am

week 3 - day 4 - friday 30.12.2022

Main work
Overhead Press
30 kg x 5, 35 kg x 3 , 37,5 kg x 3
FSL 3 x 5 with 30 kg

Main work supersetted with 3x5 pullups, FSL 3 x 8

Assistance
BW dips 3 x 10 supersetted with BW chinups 3 x 6
BW pushups 2 x 10 supersetted with T bar rows 2 x 20 with 20 kg plate on bar
Cable crunches 3 x 20

I didnt sleep well during night plus had some weird dreams. When I woke, It was like I did manual labor whole night

Mato · December 31, 2022, 10:47am

conditioning saturday 31.12.2022

Distance: 15.81 km
Time : 1 hour and 23 minutes
Pace : 5 minutes and 15 seconds per km

Mato · January 1, 2023, 10:15pm

Sunday 1.1.2023

Night run

Distance : 7.66 km
Time : 42 minutes and 11 seconds
Pace : 5 minutes and 30 seconds per km

I didnt count how many times I almost throw up during the run. I had 5 hour windows from my last meal. It is strange, but job is done.

Mato · January 15, 2023, 5:21pm

I have nothing to add for last couple of days in regard of training …

First week of january I tried to test my 5 rm, but I felt weak and could not reach even 90 % from anchor cycle. The bar felt heavy on every lift, then I did some running sessions on weekend.

I left work after 4 hours and called the doctor on tuesday, visited doctor on wednesday, because I had some weird feelings at my bronchus. Doctor prescribed me antibiotics for 3 days. I had fewer about 38,7 °C, my cough get worse and I have this weird feeling at bronchi.

I will call doctor at morning, maybe she sends me on x-ray…

throwawayfitness · January 15, 2023, 5:34pm

feel better soon

aholding88 · January 16, 2023, 1:39pm

Hope you get better soon

Mato · February 19, 2023, 12:33am

Back in the game after while…I am starting over with training. Two weeks ago I tested my TM again. I was looking for 5 strong reps. I will do 5 s pro as my leader template for 2 cycles, then switch to anchor template for one cycle.

My TM are…
Front squat: 45 kg
Benchpress: 50 kg
Trap bar: 82,5 kg
Overhead press: 32,5 kg

5s PRO week 1

Monday 13.2.2023
Front squat
5 x 30 kg, 32,5 kg, 37,5 kg
FSL 25 reps 30 kg
Assistance
BB romanian deadlift 3 x 10
BW split squats 2 x 15 on each leg
Band face pulls 4 x 15
Triceps pushdowns 3 x 20

Tuesday 14.2.2023
Benchpress
5 x 32,5 kg, 37,5 kg, 42,5 kg
FSL 25 reps with 32,5 kg
Supersetted with BW pullups x 5
Assistance
DB benchpress 2 x 15, 1 x 10 with 16 kg
Supersetted with BW chinups x 4
BW pushups 3 x 10
Supersetted with T bar rows 3 x 15 with 20 kg plate
Hanging leg raises 3 x 15

Friday 17.12.2023
Trap bar deadlift
5 x 52 kg, 62 kg, 72 kg
FSL 25 reps 52 kg
Assistance
Zercher squat 3 x 10 with 20 kg
Front squat 3 x 10 with 25 kg
Band face pulls 3 x 20
Triceps pushdowns 3 x 20

Saturday 18.12.2023
Overhead Press
5 x 20 kg, 25 kg, 27,5 kg
FSL 5 x 5 supersetted with BW chinups 5 x 5
Assistance
BW dips 3 x 10
BW pushups 3 x 10
T bar rows 4 x 10 - 20 kg, 25 kg, 30 kg, 35 kg
BW hang knee raises 3 x 15

Mato · February 27, 2023, 7:34am

5s PRO week 2

Tuesday 21.2.2023
Front squat
5 x 32,5 kg, 35 kg, 40 kg
FSL 25 reps 32,5 kg
Assistance
BB romanian deadlift 3 x 15 - 40 kg
BB zercher squat 4 x 10 with empty bar
Band face pulls 4 x 15
Triceps pushdowns 3 x 20

Wednesday 22.2.2023
Benchpress
5 x 35 kg, 40 kg, 45 kg
FSL 25 reps with 35 kg
Supersetted with BW pullups x 5
Assistance
DB benchpress 3 x 15 with 16 kg
BW pushups 3 x 10
Supersetted with DB row 3 x 20 16 kg
Hanging leg raises 3 x 10

Friday 24.2.2023
Trap bar deadlift
5 x 57 kg, 67 kg, 72 kg
FSL 25 reps 57 kg
Assistance
Front squat 3 x 10 with 25 kg
Back squat 5 x 5 each time I added weight to the bar, until I hit 55 kg (legs were already sore). I was under supervision one of guy, who compete in powerlifting, we talked about technique at squats, so he wanted see my back squats, because I whined about my leverages and squat into good morning problem. It went quit well, so I decided add back squats as my assitance exercise.

Band face pulls 3 x 20
Triceps pushdowns 3 x 20

Saturday 25.2.2023
Overhead Press
5 x 22,5 kg, 25 kg, 30 kg
FSL 5 x 5 supersetted with BW neutral grip pullups 5 x 5
Assistance
BW dips 3 x 10
BW pushups 5 x 10
DB rows 3 x 20 with 16 kg DB
BW hang knee raises 3 x 15

Mato · March 5, 2023, 3:38pm

5s PRO week 3

Sunday 26.2.2023
Front squat
5 x 32,5 kg, 37,5 kg, 42,5 kg
FSL 25 reps 32,5 kg
Assistance
BB romanian deadlift 4 x 10 - 40 kg
BB bacl squat 4 x 10 - with empty bar
Band face pulls 4 x 15
Triceps pushdowns 3 x 20

Friday 3.3.2023
Benchpress
5 x 37,5 kg, 42,5 kg, 47,5 kg
FSL 25 reps with 37,5 kg
Supersetted with BW pullups x 5
Assistance
DB benchpress 4 x 10 with 18 kg
Supersetted with DB row 4 x 10 18 kg
BW pushups 5 x 10

Saturday 4.3.2023
Trap bar deadlift
5 x 62 kg, 77 kg, 82 kg
FSL 25 reps 57 kg
Assistance
Back squat 5 x 8 with 40 kg
DB romanian deadlift 4 x 10 with 21 kg DB
DB goblet squat 2 x 10 with 21 kg DB
Hanging leg raises 3 x 15

Sunday 5.3.2023
Overhead Press
5 x 25 kg, 5 x 27,5 kg, 32,5 kg
FSL and main work supersetted with BW chinups x 5
Assistance
DB seated press 5 x 10 with 10 kg
Supersetted with DB rows 5 x 10 with 21 kg
BW close grip pushups 3 x 15
supersetted with BW neutral grip pullups 3 x 5

This week I was not able get my ass to gym as I planned. I had runny nose from sunday evening, so I waited till friday and then go to the gym. I used nose spray before warmup and it was much better.

On friday I had problem with pullups, I felt like someone is holding my legs and pulling me from the bar. Today it was another story, but I kept only five reps on chinups, because I wanted do them on main and supplemental work - so mission completed.

Yesterday I used higher handles on trap bar deadlift, because It was hard for me to get in proper possition.

Mato · March 12, 2023, 2:05pm

second leader template maxes
Front squat: 47,5 kg
Benchpress: 52,5 kg
Trap bar: 85 kg
Overhead press: 35 kg

5s PRO leader 2 - week 1

Tuesday 7.3.2023
Front squat
5 x 30 kg, 35 kg, 40 kg
FSL 25 reps 30 kg
Assistance
DB romanian deadlift 5 x 10
Hack squats 4 x 10 on
Band face pulls 4 x 20
Triceps pushdowns 3 x 20

Wednesday 8.3.2023
Benchpress
5 x 35 kg, 40 kg, 45 kg
FSL 25 reps with 35 kg
Supersetted with BW pullups x 5
Assistance
DB benchpress 4 x 10 with 18 kg
Supersetted with DB rows 4 x 10 with 18 kg
BW dips 8,8,6,4
Hanging leg raises 3 x 15

Friday 10.3.2023
Run
Distance: 14,84 km
Time: 1 hour and 30 minutes
Pace: 6 minutes and 8 seconds per km

Later Trap bar deadlift
5 x 57 kg, 62 kg, 77 kg
FSL 25 reps 57 kg
Assistance
Back squat 3 x 10 with 40 kg
DB romanian deadlift 4 x 10 with 21 kg
Back raises 2 x 20
Band face pulls 3 x 20
Triceps pushdowns 3 x 20

Saturday 11.3.2023
Overhead Press
5 x 22,5 kg, 27,5 kg, 30 kg
FSL 5 x 5 supersetted with BW chinups 5 x 5
Assistance
DB seated military press 5 x 10 with 12 kg
Supersetted with DB rows 5 x 12 with 18 kg
BW dips 10,8,6
Cable crunches 4 x 20

Sunday 12.3.2023
Running
Distance : 6.29 km
Time: 35 minutes and 13 seconds
Pace: 5 minutes and 36 seconds

On friday it was first run after 2 months. I was lucky to get near our national park, so I had 2 hours to spare as I wanted. So I decided to get run and exlored surroundigs near health center, where I was with my mother.

During my run I met only four cars, so I tried be a noisy, because there are lot of brown bears in forests. Even there was one bear attack on runner near our town. I tried to do not think on this incident and enjoy run - be present.

Mato · March 18, 2023, 1:38pm

5s PRO leader 2 - week 2

Tuesday 14.3.2023
Front squat
5 x 32,5 kg, 37,5 kg, 42,5 kg
FSL 25 reps 32,5 kg
Assistance
Back squat 3 x 10 with 40 kg
DB romanian deadlift 5 x 10 with 21 kg DB
DB goblet squat 2 x 15 with 21 kg DB
Band face pulls 5 x 20
Triceps pushdowns 3 x 30

Thursday 16.3.2023
Benchpress
5 x 37,5 kg, 45 kg, 50 kg
FSL 25 reps with 37,5 kg
Supersetted with BW pullups x 5
Assistance
DB benchpress 5 x 8 with 20 kg
Supersetted with DB rows 5 x 12 with 20 kg
BW pushup 2 x 15, 1 x 10
Hanging leg raises 3 x 10

Friday 17.3.2023
Trap bar deadlift
5 x 62 kg, 67 kg, 77 kg
FSL 25 reps 62 kg
Assistance
Back squat 3 x 10 with 35, 40, 45 kg; 1 x 5 with 55 kg
BB romanian deadlift 3 x 10 with 45 kg
Back raises 2 x 20
Band face pulls 3 x 20
Triceps pushdowns 3 x 20

Saturday 18.3.2023
Overhead Press
5 x 25 kg, 27,5 kg, 32,5 kg
Main work + FSL 5 supersetted with 5 BW chinups
Assistance
DB seated military press 3 x 8 with 14 kg; 1 x 5 with 14 kg DB
DB rows 5 x 10 with 22, 24, 26, 28; 1 x 5 with 31 kg
BW dips 4 x 10
Cable crunches 3 x 30

DB benchpress supersetted with DB rows took me about 20 minutes to completed on thursday. Today I decided to separate DB military press and DB rows, also wanted use more weight on DB row.

My TM for overhead press is 35 kg. I should use 31,5 kg on week 2 and 33,5 kg on week 3, but it’s bot possible due 15 kg and 20 kg bar at gym. So I will use same weight as today on week 3.

Mato · March 19, 2023, 11:00am

Sunday 19.3.2023

Run, run, run
Distance: 12,15 km
Time: 1 hour and 15 seconds
Pace: 6 minutes and 11 seconds per km

I felt my calves after 3 km, it was like if I had stones attached on my calves, but I didn’t want stop. My calves are burning now, so maybe I will take a rest on monday and go to the gym on tuesday.

Mato · March 21, 2023, 1:00pm

5s PRO leader 2 - week 3

Monday 20.3.2023
Front squat
5 x 35 kg, 40 kg, 45 kg
FSL 5x5 35 kg
Assistance
Back squat 3 x 8 with 40, 45, 50 kg

1 x 6 with 55 kg
BB romanian deadlift 4 x 12 with 45 kg
DB goblet squat 2 x 10 with 26 kg DB
Band face pulls 1 x 30, 2 x 20
Triceps pushdowns 2 x 30

Tuesday 21.3.2023
Benchpress
5 x 42,5 kg, 47,5 kg, 52,5 kg
FSL 5 x 5 with 42,5 kg
Main work and FSL supersetted with BW pullups x 5 reps
Assistance
DB benchpress 4 x 10 with 18 kg DB
Supersetted with BW neutral grip pullups x 5 reps
BW dips 2 x 8, 7, 6
DB rows 4 x 12 with 21 dumbell
Cable crunches 3 x 25 with 55 kg

Gym owner laughed on me today, because I get to the gym one hour before closing on monday and was first visitor today. So I should stay at gym whole night, my training will be done within one day instead of four days.

I tried to get 8 reps on back squat during last set, but I started to failling forward so I finished set.