Maťo's Training Log

Training Logs
142

Friday 24.3.2023
Trap bar deadlift
5 x 64 kg, 72 kg, 79 kg
FSL 25 reps 64 kg
Assistance
Back squat x 5 with 40,45, 50, 55; 1 x 4 with 60 kg
DB romanian deadlift 4 x 10 with 23 kg
Band face pulls 2 x 30
Triceps pushdowns 2 x 20

Saturday 25.3.2023
Overhead Press
5 x 27,5 kg, 30 kg, 32,5 kg
Main work + FSL 5 supersetted with 8 BW chinups
Assistance
DB seated military press 5 x 8 with 14 kg;
supersetted with DB rows 5 x 10 with 22 kg
BW dips 12,10,8
Cable crunches 3 x 30

7 th deload week

Tuesday 28.3.2023
Front squat
40 kg x 5, 45 kg x 3, 47,5 x 1, 50 kg x 1
Assistance
Back squat 4 x 8 - 40 kg
BB romanian deadlift 3 x 8 with 45 kg
Triceps pushdowns 2 x 20
Face pulls with band 50 reps

wednesday 29.3.2023
Benchpress
45 kg x 5, 50 kg x 3, 55 kg x 1
supersetted with pullups x 5 reps
Assistance
BW dips x 15, 10, 10
Supersetted with BW neutral grip pullups x 5 reps
Hanging leg raises 3 x 15

2 Likes
143

7 th deload week

Friday 30.3.2023
Trap bar deadlift
5 x 72 kg x 5, 3 x 79 kg, 1 x 87 kg

Assistance
*ATG Back squat 3 x 8 with 40 kg
DB romanian deadlift 3 x 8 with 21 kg
Band face pulls 2 x 20
Triceps pushdowns 2 x 20

Saturday 01.04.2023
Overhead Press
5 x 30 kg, 3 x 32,5 kg, 1 x 37,5 kg
supersetted with 10 BW chinups

Assistance
BW dips 2 x 15, 1 x 12;
DB rows 1 x 20, 1 x 15 with 21 kg DB
Hanging leg raises 3 x 10

  • I tried move bar higher on traps and squat narrow with focus on upright torso position. It’s more challenging for me, so I will add high bar squat as assistance on deadlift day. When I am doinf front squat, I squat with more wider stance.

Next week I wil begin with anchor template for 3 weeks:

New TM for anchor template are
Front squat: 50 kg
Benchpress: 55 kg
Trap bar: 87,5 kg
Overhead press: 37,5 kg

2 Likes
144

Saturday 01.04.2023

Run, run, run
Distance : 6,20 km
Time: 32 minutes and 28 seconds
Pace: 5 minutes and 14 seconds per km

Sunday 02.04.2023

Run with rucksack on my back (maybe 3 - 5 kg)
Distance: 3 km
Times: 17 minutes and 25 seconds
Pace: 5 minutes and 48 minutes per km

1 Like
145

** Anchor 1 - week 1**

Monday 03. 04. 2023
Front squat
3 x 35 kg, 3 x 40 kg, 9 x 45 kg
FSL 3x5 35 kg

Assistance
Back squat 4 x 5 with 40, 45, 50, 55kg
BB romanian deadlift 3 x 10 with 45 kg
Band face pulls 2 x 20
Triceps pushdowns 2 x 25

Tuesday 05.04.2023
Benchpress
3 x 40 kg, 3 x 45 kg, 14 x 50 kg
FSL 3 x 5 with 40 kg
Main work and FSL supersetted with BW pullups x 5 reps

Assistance
DB benchpress 4 x 6 with 21 kg DB
Supersetted with DB rows x 10 reps
Cable crunches 2 x 25 with 55 kg

Thursday 06. 04. 2023
Trap bar deadlift
3 x 62 kg, 3 x 72 kg, 10 x 79 kg kg
FSL 3 x 5 reps 62 kg

Assistance
Back squat 4 x 8 with 40 kg
DB romanian deadlift 3 x 8 with 23, 26, 28 kg
Band face pulls 1 x 50
Triceps pushdowns 2 x 20

Friday 07.04.2023
Overhead Press
3 x 27,5 kg, 30 kg, 8 x 32,5 kg
FSl 3 x 5 with 27,5 kg

BW dips 3 x 12, 1 x 10
Chinups 1 x 10 BW, 2 x 5 with 10 kg plate, then 1 x 10 with BW
Hanging leg raises 3 x 12

Saturday 08.04.2023
Run, run, run

Distance: 10 km
Time: 53 minutes
Pace: 5 minutes and 18 seconds per km
Average hear rate : 172
Maximum hear rate: 199

At first I ran slowly without a idea how far or how long I wanted to run. After 5 km I told myself that 10 km should be fine, then I decided to run fast as I could. My stats are not impressive, but I would like to focus more on short runs with faster pace in next few months…

2 Likes
146

Sunday 09.04.2023

Hiking
Distance: 30.34 km
Time : 7 hours and 46 seconds
Max. altitude: 1370 m
Overall elevation 1470 m
Overall decline: 1443 m

I planned this hike long time ago, but my buddy from high school had back injury, so it was not doable until today.

We were constantly moving, except for time for drinking water or took some pictures. I walked whole trip in work steel cap work shoes, because I dont have any hike boots, so I fell more that I wanted. My running shoes was in my rucksack, but there are suitable for asphalt and concrete, so I was not sure about using them on terrain with snow, mud and rocks. Almost twistet my right ankle three times.

From whole trip I drank about 300 ml water, because I forgett to prepare tea and I didn’t want drink cold water, due to problems I had when I drank cold water.

Anyway I am very satisfied with trip, I always wanted to go on longer trip, where you use different routes. When we planned trip, map showed 27,7 km and 9 hours and 37 minutes to complete the trip, our pace was not terrible after all.

2 Likes
147

anchor - week 2

Monday 10. 04. 2023
Front squat
5 x 32,5 kg, 5 x 37,5 kg, 5 x 42,5 kg
FSL 3x5 37,5 kg

Assistance
Back squat 3 x 5 with 40, 45, 50,
DB romanian deadlift 3 x 8 with 23, 26, 28 kg
Band face pulls 1 x 50
Triceps pushdowns 2 x 25

Tuesday 11.04.2023
Benchpress
5 x 35 kg, 5 x 42,5 kg, 5 x 47,5kg
FSL 3 x 5 with 35 kg
Main work and FSL supersetted with BW pullups x 5 reps

Assistance
DB benchpress 3 x 10 with 21 kg DB *PR
Supersetted with DB rows x 10 reps
Hanging leg raises 3 x 15

Thursday 13. 04. 2023
Trap bar deadlift
5 x 57 kg, 5 x 67 kg, 5 x 77 kg
FSL 3 x 5 reps 56 kg

Assistance
Back squat 3 x 8 with 35, 40, 45, kg
DB romanian deadlift 3 x 8 with 26, 28, 31 kg
Band face pulls 1 x 40, 1 x 10
Triceps pushdowns 2 x 20

Friday 07.04.2023
Overhead Press
5 x 25 kg, 27,5 kg, 5 x 32,5 kg
FSl 3 x 5 with 25 kg
Supersetted with BW chinups 4 x 8, 1 x 6, 1 x 7

DB seated shoulder press 3 x 8 - 14 kg, 16 kg, 14 kg
BW dips 2 x 10
Hanging leg raises 3 x 10

Saturday 15.04.2023
Run, run, run

Distance: 16,30 km
Time: 1 h and 40 minutes
Pace: 6 minutes and 08 seconds per km

Worst run since I started run. Part of run was at forest, where I screwed pace and then had stiches at right side for about 6 km of run, so I had to make a little pause and then continue with run. When I hit distance of 8 km, those pain slowly disappeared.

2 Likes
148

Anchor week 3

Monday 17. 04. 2023
Front squat
5 x 37,5 kg, 3 x 42,5 kg, 9 x 47,5 kg
FSL 3x5 37,5 kg

Assistance
Back squat 3 x 8 with 40 kg
DB romanian deadlift 3 x 8 with 28, 31, 28 kg
Band face pulls 50 reps
Triceps pushdowns 2 x 25

Tuesday 18.04.2023
Benchpress
5 x 42,5 kg, 3 x 47,5 kg, 13 x 52,5kg
FSL 3 x 5 with 42,5 kg
Main work and FSL supersetted with BW pullups x 5 reps

Assistance
BW dips 12, 10, 10, 8
T bar rows 4 x 8 with 20, 25, 30, 35 kg
Cable crunches 2 x 25

Thursday 20. 04. 2023
Trap bar deadlift
5 x 67 kg, 3 x 77 kg, 10 x 87 kg
FSL 3 x 5 reps 67 kg

Assistance
Back squat 3 x 10 with 40 kg
Band face pulls 1 x 40
Triceps pushdowns 2 x 20

Friday 07.04.2023
Overhead Press
5 x 27,5 kg, 3 x 32,5 kg, 8 x 35 kg
FSl 3 x 5 with 27,5 kg
FSL and last set of main work supersetted with 5 reps of BW chinups

Assistance
Chinups with weight 5 reps with 5 kg, 10 kg, 2 reps with 15 kg, after that 12 reps BW chinups
DB seated shoulder press 4 x 8 with 14 kg
Hanging leg raises 3 x 15

Saturday 22.04.2023
Run, run, run

Distance: 3 km
Time: 15 minutes and 22 seconds
Pace: 5 minutes and 06 seconds per km

1 Like
149

Sunday 23.04.2023
Evening run

Distance: 2,62 km
Time: 13 minutes
Pace: 4 minutes and 57 seconds per km

2 Likes
150

7th week TM test

Monday 24. 04. 2023
Front squat
5 x 40 kg, 5 x 45 kg, 5 x 50 kg

Assistance
Back squat 4 x 6 with 50 kg
BB romanian deadlift 3 x 8 with 45kg
Band face pulls 50 reps
Triceps pushdowns 2 x 25

Tuesday 25.4 2023
Benchpress
5 x 45 kg, 5 x 50 kg, 5 x 55 kg

Assistance
BW dips 5 x 8 supersetted with BW pullups 5 x 8*
BW pushups 3 x 15 supersetted with BW neutral grip pullups 3 x 5
Hanging knee raises 5 x 10

  • Third and fourth set of pullups done with rest pause after 6 rep. Last set was without pause.

Wednesday 26.4 2023
Run, run, run

Distance: 6.21 km
Time : 32 minutes and 28 seconds
Pace : 5 minutes and 14 seconds

2 Likes
151

Thursday 27.04.2023

Trap bar deadlift
67 x 5, 77 x 5, 89 x 5

Assistance
ATG Back squat 4 x 8 => 35 kg, 40 kg, 45 kg , 50 kg
DB romanian deadlift 3 x 8 => 29 kg
Face pulls with band 2 x 20
Triceps pushdowns 2 x 20

Friday 28.04.2023
Overhead press
25 kg x 5, 30 kg x 5, 37,5 kg x 3

Assistance
BW Dips 1 x 20, 1 x 12, 1 x 8, 1 x 10, 1 x 12
Supersetted with
BW chinups 1 x 12, 1 x 8, 1 x 6, 1 x 8, 1 x 5
Hanging knee raises 2 x 20

Saturday 29.04.2023
Run, run, run
Distance 6.51 km
Time: 34 minutes and 14 seconds
Pace: 5 minutes and 14 seconds per km

Sunday 30.04.2023
Low intensity hiking with girlfriend and my dog
Distance: 7 km

Next week I will start next cycle of 5s PRO leader with follow maxes
Front squat 50 kg
Benchpress 55 kg
Deadlift 90 kg
Overhead press 32,5 kg

I have to lower TM for overhead press, because I didn’t get 5 reps on this week and those 3 reps were not strong reps.

UPDATE

I wrote this log during hike, when we reached peak of the hill. So we were at half of the trip. As we descended down from the hill, we stopped and I gave my dog his food. Then we get back on trail and after 100 metres of walking, we froze on the place because there were 3 brown bears in our path. One of them was mother. This mother stopped and looked at us, so we started to yell and after 5-10 seconds, they started to run away. I am really glad, that we get home safe, after I read about bear attack in surroundigs.

2 Likes
152

5s PRO - week 1 - day 1

Monday 01.05.2023
Front squat
5 x 32,5 kg, 5 x 37,5 kg, 5 x 42,5 kg
FSL 5 x 5 => 32,5 kg

Assistance
ATG Back Squat 3 x 8 => 40 kg, 45 kg, 50 kg
BB romanian deadlift 4 x 8 => 55 kg
DB Goblet squat 3 x 15 => 26 kg
Triceps pushdowns 2 x 25, 2 x 20
Band face pulls 100 reps

2 Likes
153

5S PRO - week 1 - day 2

Tuesday 02.05.2023
Warmup
Pullups 1 x 15
Benchpress
5 x 37,5 kg, 5 x 42,5 kg, 5 x 47,5 kg
FSL 5 x 5 => 37,5 kg
Main work + FSL supersetted with BW pullups 8 x 5

Assistance
DB benchpress 2 x 8 => 18 kg, 20 kg, 1 x 7 => 22 kg supersetted with DB rows 3 x 10 with same DB
BW dips 12, 10, 8
BW pushups on handles 3 x 15
Hanging leg raises 5 x 10
Cable crunches 2 x 25

Dips after DB press was not a smart idea + felt without energy whole day. Next time if this situation occur, I would rather choose BW pushups instead of dips.

1 Like
154

5S PRO week 1 - day 3

Thursday 04.05.2023

Trap bar deadlift
5 x 57 kg, 5 x 67 kg, 5 x 77 kg
FSL 5 x 5 with 57 kg

Assistance
ATG high bar squat 4 x 8 => 40 kg, 45 kg, 50 kg, 55 kg
DB romanian deadlift 3 x 12 => 26 kg
Hyperextension 3 x 20
Face pulls 100 reps
Triceps pushdowns 100 reps

1 Like
155

5S PRO - week 1 - day 4

Friday 05.05.2023

Overhead press
5 x 22,5 kg, 5 x 25 kg, 5 x 27,5 kg
FSL 5 x 5 with 21,5 kg
Supersetted with BW chinups 2 x 10, 1 x 8, 5 x 5

Assistance
Dips 3 x 10 BW, 1 x 8 with 10 kg, 1 x 6 with 15 kg, 1 x 10 with BW
DB rows 1 x 12 with 21 kg, 1 x 10 with 26 kg, 1 x 8 with 28 kg, 1 x 15 with 21 kg
Triceps pushdowns 2 x 25
Cable crunches 3 x 30

It was good workout, after 14 hours at the work and 24 hours of fasting.

1 Like
156

saturday 06.05.2023

Run, run, run
Distance: 21 km
Time: 1 hour and 56 minutes
Pace: 5 minutes and 32 seconds per km

I bought new shoes for run on wednesday and was excited to try them. I planned run only for 10 kilometres, but after 9th kilometer I said myself: you should be able run more than 17 kilometres, why dont you run 21 kilometres? So I decided to run my personal half marathon. The goal was simple => finished run under 2 hours.

Everything went well, no problem with breathing and hikes, but last 3 kilometres was difficult, because I felt pain at my hamstrings and didn’t disappear until I finished run. Then I did walk cooldown for 5 minutes.

1 Like
157

5s PRO - week 2 - day 1

Sunday 07.05.2023
Front squat
5 x 35 kg, 5 x 40 kg, 5 x 45 kg
FSL 5 x 5 => 35 kg

Assistance
DB Goblet Squat 3 x 10 => with 36 kg
DB romanian deadlift 3 x 20 => 21 kg

Triceps pushdowns 4 x 20
Band face pulls 80 reps

I should take a rest today, but tomorrow is holiday here and we are planning to go somewhere. Gym is open shorter than usual, so I went to gym today.

After run I did yesterday, my legs were sore and was afraid about today trainig, but everything went smooth.

1 Like
158

Monday 08.05.2023

Swimming in the pool

Distance: 500 metres
Times: 28 minutes

Tuesday 09.05.2023
Benchpress
5 x 40 kg, 5 x 45 kg, 5 x 50 kg
FSL 5 x 5 with 40 kg
Supersetted with BW pullups x 5

Assistance
DB benchpress 4 x 8 => 21 kg
Supersetted with DB rows 4 x 15 => 21 kg
BW pushups from stands 3 x 15

Thursday 11.05.2023
Trap bar deadlift
5 x 62 kg, 5 x 72 kg, 5 x 82 kg
FSL 5 x 5 with 62 kg

Assistance
ATG back squat 5 x 8 => 35 kg, 40 kg, 45 kg, 50 kg, 55 kg
Hyperextension 3 x 15
Triceps pushdowns 50 reps
Band face pulls 100 reps

Friday 12.05.2023
Overhead press
5 x 22,5 kg, 5 x 27,5 kg, 5 x 30 kg + FSL 5 x 5
Supersetted with BW chinups 8 x 8

Assistance
Dips x 10, + 10 kg x 6, + 10 kg x 4, x 10 with BW
Supersetted with DB rows 4 x 12 with 22 kg
Tricpes pushdowns 3 x 10, 1 x 20

Saturday 13.05.2023
I attend charity run for kids with physical dissabilities.

Distance : 8.08 km
Time: 41 minutes and 26 seconds
Pace: 5 minutes and 8 seconds per km

I started to run and after 1 km had again problem with stitches at my right side, but I said to myself during run, I have to run whole race within 42 minutes. I focused more on my breathing, then after 5 kilometres I started to run faster, at the end I sprint to finish line. Mission completed.

I finished at 33 th place from 99 runners, which completed race.

1 Like
159

**5 s PRO week 3 **

Monday 15.05 2023 - day 1

Front squat
5 x 37,5 kg, 5 x 42,5 kg, 5 x 47,5 kg + FSL 5 x 5

Assistance
Back squat 4 x 8 with 45 kg
DB romanian deadlift 4 x 10 with 26 kg
DB Goblet squat 3 x 15 with 26 kg
Band face pulls 100 reps
Cable triceps pushdowns 80 reps

2 Likes
160

Tuesday 16.05.2023 day 2

Benchpress
5 x 42,5 kg , 5 x 47,5 kg, 5 x 52,5 kg
FSL 5 x 5 with 42,5 kg
Supersetted with BW pullups 8 x 5

Assistance
DB benchpress with 21 kg => 10, 9,8, 7
Supersetted with DB rows 10 reps with 26 kg, 8 reps with 28 kg, 10 reps with 26 kg, 15 reps with 21 kg
BW pushups 4 x 10

1 Like
161

Wednesday 17.05.2023

Trap bar deadlift
5 x 72 kg, 5 x 82 kg, 5 x 87 lg
FSL 5 x 5 with 72 kg

Assistance
ATG back squat 4 x 8 => 35 kg, 40 kg, 45 kg, 50 kg
1 x 16 with 40 kg
BB romanian deadlift 4 x 10 => 55 kg
Hyperextension 3 x 15
Pushdowns 2 x 40
Face pulls 100 reps

I didn’t plan to go gym today, but tomorrow It would be not possible due work schedule and opening hours.

1 Like