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Milan's log

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Milan Hrubý

Level 5 Valued Member
Hello,

I am starting my first log with my new and first Barbell programm ever.

I am 42 years old, 184 cm tall and slightly overweight at 93 kg. My waist is 99 cm and bodyfat around 20%. I am not very athletic but also not weak. I like hiking and cycling and I play chess.

My goals are: health, mobility, strength, GPP.

After several years of training with kettlebells at KB5 in Prague, I decided to change the tool and work on my weaknesses from another angle. I do not chase personal records and I do not know my max. So far I achieved:

TGU - 5x 48 kg with both hands
MP - 32 kg multiple times with both hands
1H SW - 10x10 32 kg.

With a barbell programm I would like not only to be better in barbell lifts but also to strenghten my grip and be better in 1H swings and pullups especially.
 
After several weeks of practising the deadlift and the bench press I started the PTTP! - Bear programm with:
  • DL - 5RM @120 kg
  • BP - 5RM @60 kg
7/1/2019
Warmup - OS Resets
Bench press
  • Warmup - 2x5 @50 kg
  • 1x5 @60 kg
  • 1x5 @55 kg
  • Back off sets - 10x5 @50kg
 
16/1/2019
Warmup - Foam rolling
Bench press
  • Warmup - 2x5 @50 kg
  • 1x4 @60 kg - after yesterday's vaccination I felt weaker and did not attempt to do 1x5
  • 1x5 @55 kg
  • Back off sets - 12x5 @50kg - for the first 3 sets there was a 60 seconds pause, for the remaining sets 90 seconds pause
 
I'm still surprised that the next day after deadlifting there is no fatigue and my legs are as fresh as ever. What is the secret of deadlifts?
 
21/1/2019
Warmup - OS Resets
Bench press
  • Warmup - 2x5 @50 kg
  • 1x5 @60 kg
  • 1x5 @55 kg
  • Back off sets - 12x5 @50kg - for the first 5 sets there was a 60 seconds pause, for the remaining sets 90 seconds pause
 
23/1/2019
Warmup - Superjoints
Deadlift
  • Warmup - 2x5 @100 kg
  • 1x5 @120 kg
  • 1x5 @110 kg
  • Back off sets - 4x5 @100kg - I was working mainly on my technique today
 
30/1/2019
Warmup - Foam rolling
Bench press
  • Warmup - 2x5 @50 kg
  • 1x5 @60 kg
  • 1x5 @55 kg
  • Back off sets - 13x5 @50kg - for the first 5 sets there was a 60 seconds pause, for the remaining sets 90 seconds pause
 
1/2/2019
Warmup - Superjoints and OS Resets
Deadlift
  • Warmup - 2x5 @100 kg
  • 1x5 @120 kg
  • 1x5 @110 kg
  • Back off sets - 10x5 @100kg - every set lasted 150 seconds: 60 seconds for the deadlifts and 90 seconds pause between sets
 
6/2/2019
Warmup - OS Resets
Deadlift
  • Warmup - 2x5 @100 kg
  • 1x5 @120 kg
  • 1x5 @110 kg
  • Back off sets - 5x5 @100kg - I was working mainly on my technique today
 
8/2/2019
Warmup - OS Resets
Bench press
  • Warmup - 2x5 @50 kg
  • 1x5 @60 kg
  • 1x5 @55 kg
  • Back off sets - 15x5 @50kg - for the first 8 sets there was a 60 seconds pause, for the remaining sets 90 seconds pause
 
11/2/2019
Warmup - Superjoints
Deadlift
  • Warmup - 2x5 @100 kg
  • 1x5 @120 kg
  • 1x5 @110 kg
  • Back off sets - 6x5 @100kg - every set lasted 150 seconds: 90 seconds for the deadlifts and 60 seconds pause between sets
 
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