kunnar trains

[kunnar]

Squatted 180 kg triple with 50 kg chains included, means 130 kg in bottom and 180 kg in top. Was quite easy. Before last competition my best in this exercise was only double with 160 kg. Recently i have squatted mostly with chains or bands, it saves my hips because weight is lighter in bottom position and hips only hurt in bottom. Without chains or bands i squatted 145 kg 4 reps and 150 kg double, but this was already squatting through the pain. So in regular squat progress is only minimal. Bottom position is weak, but i cant train it because of hips. Need to heal my hips, otherwise i will never squat much. I don't know how much more time it will take.

Deadlift on the other hand feels very good. I have not tried max but weights that previously moved slowly are moving now fast. At the moment difference between deadlift and squat PR-s is 65 kg and by current training weights i feel that gap is widened even more.

[Oldster]

What great progress, kunnar!

It looks like you are doing everything right considering your progress. I especially like the chain work in your squats to save your hips. Nice!

[kunnar]

Recent training highlights are 185 kg squat 2 reps with reverse bands, 150 kg bench press 2 sets 3 reps with reverse bands and 205 kg sumo deadlift 2 reps. I hoped better deadlift result, but on the other hand 205 kg double when training volume is still relatively high is not that bad either.
Another interesting result was 160 kg double bench press with reverse bands and bench shirt. Interestingly bench shirt does not help much if bands already help in bottom position, simply lockout strength is somewhere around 160 kg and neither bands nor shirt help in top.

[kunnar]

I squatted 165 kg today. New PR. Previous PR 160 kg was almost a year old.

[kunnar]

Bench press competition is done. Result 140 kg. I competed in 93 kg weight class.

Videos:

130 kg http://www.youtube.com/watch?v=TFrY21wqGJU
140 kg miss http://www.youtube.com/watch?v=6J7x9liKx6M
140 kg http://www.youtube.com/watch?v=Qol6wMDjwOE

I had lot of problems during last 2 months. Caught cold and lost weight too fast. Then i could not get technique right. In one training i missed 130 kg twice with bench shirt and after that benched 130 kg without shirt. I was not sure if i can get even opening weight, but in the end both successful lifts looked easy. However i had one miss also, illustrates well my technique problems.

[kunnar]

I visited bone densitometry in hospital. Procedure is described here: http://en.wikipedia.org/wiki/Dual_en...absorptiometry, machine was exactly same as in picture.

This is pretty interesting procedure because besides bone density it measures also body fat levels. It gives info about fat percent per body part, for example how much lean mass and fat is in left leg, right leg, hands etc.

My bone density is good, but fat % could be lower Probably i will compete in 93 kg weight class for a long time. I have enough room for gaining muscle without gaining bodyweight if i lose some fat. Need to clean up my diet. Dieting down to 83 kg is also pointless.

[kunnar]

Have not written here because i did not train much few months and then just had no good training related news. However today im happy to report that my worst lift is finally getting better. Squatted 150 kg (~330 pounds) 3 sets 5 reps. Bodyweight was 90.6 (~199 pounds) in the morning.

[kunnar]

New PR in raw bench press is 137.5 kg (303.14 lbs). It was not planned but reps with 110 kg felt so easy that i simply had to try max. Benched 137.5 kg quite nicely. I think i should have 140 kg in hand after resting properly because i did 137.5 kg after deadlifts and it did not even felt like true max.

So 300 pounds bench press standard is achieved

Bodyweight was 91.5 kg.

[hbriem]

Congratulations.

[kunnar]

Thank you hbriem. Today i made 140 kg and got it also in video. Not the cleanest rep i lifted butt little bit. Still biggest weight i have benched without equipment.