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Thread: kunnar trains

  1. #21
    Join Date
    Feb 2009
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    249

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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    <table border="1"><tbody><tr><tr><td width="25%">Exercise</td><td width="25%">Weight</td><td width="25%">Sets</td><td width="25%">Reps</td></tr><tr><td width="25%">SQUAT</td><td width="25%">115</td><td width="25%">1</td><td width="25%">6</td></tr><tr><td width="25%">SQUAT</td><td width="25%">115</td><td width="25%">2</td><td width="25%">5</td></tr><tr><td width="25%">PRESS</td><td width="25%">63.5</td><td width="25%">1</td><td width="25%">6</td></tr><tr><td width="25%">PRESS</td><td width="25%">63.5</td><td width="25%">2</td><td width="25%">5</td></tr><tr><td width="25%">PRESS</td><td width="25%">50</td><td width="25%">1</td><td width="25%">11</td></tr><tr><td width="25%">POWER_CLEAN</td><td width="25%">78.5</td><td width="25%">5</td><td width="25%">3</td></tr><tr><td width="25%">BB_ROWS</td><td width="25%">72.5</td><td width="25%">1</td><td width="25%">8</td></tr></tr></tbody></table>
    Seems that quick progress in squat is over. Today was even harder than in previous time.

    Press was better. In first set 6 and in two next sets solid 5s. Next time will increase weight.

    Power clean was very good today, technique felt good and weight was not hard at all.

  2. #22
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    Feb 2009
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    <table border="1"><tbody><tr><tr><td width="25%">Exercise</td><td width="25%">Weight</td><td width="25%">Sets</td><td width="25%">Reps</td></tr><tr><td width="25%">BENCH</td><td width="25%">97.5</td><td width="25%">3</td><td width="25%">7</td></tr><tr><td width="25%">CLOSE_GRIP_BENCH</td><td width="25%">67.5</td><td width="25%">1</td><td width="25%">6</td></tr><tr><td width="25%">DEADLIFT</td><td width="25%">152.5</td><td width="25%">2</td><td width="25%">7</td></tr><tr><td width="25%">CHIN_UPS</td><td width="25%">11.25</td><td width="25%">3</td><td width="25%">5</td></tr></tr></tbody></table>
    Today was again good day. I am especially happy about bench press. Deadlifts were also quite good and fast.

  3. #23
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    Feb 2009
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    <table border="1"><tbody><tr><tr><td width="25%">Exercise</td><td width="25%">Weight</td><td width="25%">Sets</td><td width="25%">Reps</td></tr><tr><td width="25%">SQUAT</td><td width="25%">115</td><td width="25%">3</td><td width="25%">7</td></tr><tr><td width="25%">PRESS</td><td width="25%">64.5</td><td width="25%">3</td><td width="25%">5</td></tr><tr><td width="25%">POWER_CLEAN</td><td width="25%">80</td><td width="25%">5</td><td width="25%">3</td></tr><tr><td width="25%">PRESS</td><td width="25%">50</td><td width="25%">1</td><td width="25%">12</td></tr></tr></tbody></table>
    I repeated squat weight and did more reps, can't say that it was very easy but it was not so hard neither. Added 1 kg to press, new PR, next time i will use 65 kg.

  4. #24
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    Feb 2009
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    <table border="1"><tbody><tr><tr><td width="25%">Exercise</td><td width="25%">Weight</td><td width="25%">Sets</td><td width="25%">Reps</td></tr><tr><td width="25%">SQUAT</td><td width="25%">117.5</td><td width="25%">3</td><td width="25%">6</td></tr><tr><td width="25%">BENCH</td><td width="25%">98.5</td><td width="25%">3</td><td width="25%">6</td></tr><tr><td width="25%">CLOSE_GRIP_BENCH</td><td width="25%">67.5</td><td width="25%">1</td><td width="25%">7</td></tr><tr><td width="25%">DEADLIFT</td><td width="25%">155</td><td width="25%">1</td><td width="25%">6</td></tr><tr><td width="25%">PULL_UPS</td><td width="25%">11.25</td><td width="25%">3</td><td width="25%">5</td></tr></tr></tbody></table>
    Not much to say, just did everything planned.

  5. #25
    Join Date
    Feb 2009
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    249

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    <table border="1"><tbody><tr><tr><td width="25%">Exercise</td><td width="25%">Weight</td><td width="25%">Sets</td><td width="25%">Reps</td></tr><tr><td width="25%">POWER_CLEAN</td><td width="25%">81</td><td width="25%">5</td><td width="25%">3</td></tr><tr><td width="25%">PRESS</td><td width="25%">65</td><td width="25%">3</td><td width="25%">5</td></tr><tr><td width="25%">PRESS</td><td width="25%">52.5</td><td width="25%">1</td><td width="25%">9</td></tr><tr><td width="25%">BB_ROWS</td><td width="25%">75</td><td width="25%">3</td><td width="25%">8</td></tr></tr></tbody></table>

    Last time 80 kg for power cleans felt already somewhat hard. Today some reps were so easy like i was using empty barbell, but then some others felt harder. Looks like i have resources if only i could improve technique.

    Press was also quite solid, all good reps with 65 kg.

  6. #26
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    Feb 2009
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    <table border="1"><tbody><tr><td width="25%">Exercise</td> <td width="25%">Weight</td> <td width="25%">Sets</td> <td width="25%">Reps</td> </tr> <tr> <td width="25%">SQUAT</td> <td width="25%">120</td> <td width="25%">3</td> <td width="25%">5</td> </tr> <tr> <td width="25%">BENCH</td> <td width="25%">100</td> <td width="25%">2</td> <td width="25%">6</td> </tr> <tr> <td width="25%">BENCH</td> <td width="25%">100</td> <td width="25%">1</td> <td width="25%">5</td> </tr> <tr> <td width="25%">CLOSE_GRIP_BENCH</td> <td width="25%">67.5</td> <td width="25%">1</td> <td width="25%">8</td> </tr> <tr> <td width="25%">DEADLIFT</td> <td width="25%">157.5</td> <td width="25%">1</td> <td width="25%">6</td> </tr> <tr> <td width="25%">CHIN_UPS</td> <td width="25%">12.5</td> <td width="25%">3</td> <td width="25%">5</td> </tr></tbody> </table>
    Squat was heavy, will repeat weight next time.

    100 kg is kinda cool number for bench press, certainly cooler than 98.5 kg was. I did almost 6 reps also in last set, but spotter had to help a little with fingers and thus it did not count.

  7. #27
    Join Date
    Feb 2009
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    249

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    <table border="1"><tbody><tr></tr><tr><td width="25%">Exercise</td><td width="25%">Weight</td><td width="25%">Sets</td><td width="25%">Reps</td></tr><tr><td width="25%">SQUAT</td><td width="25%">120</td><td width="25%">3</td><td width="25%">6</td></tr><tr><td width="25%">PRESS</td><td width="25%">66</td><td width="25%">1</td><td width="25%">4</td></tr><tr><td width="25%">PRESS</td><td width="25%">66</td><td width="25%">2</td><td width="25%">5</td></tr><tr><td width="25%">PRESS</td><td width="25%">52.5</td><td width="25%">1</td><td width="25%">10</td></tr><tr><td width="25%">POWER_CLEAN</td><td width="25%">82.5</td><td width="25%">5</td><td width="25%">3</td></tr><tr><td width="25%">GOOD_MORNING</td><td width="25%">50</td><td width="25%">1</td><td width="25%">12</td></tr></tbody></table>
    Squat was very good today, technique felt good and 3x6 was no problem.

    Press was very very hard again. Missed last rep in first set, in next 2 sets i was more aggressive and completed 5s but it was heavy.

    Power clean 82.5 kg 5x3 is my new PR. I cleaned this weight also in October, but failed doing 5 sets of 3. Today i had no problems and technique felt also OK.

  8. #28
    Join Date
    Feb 2009
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    249

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    <table border="1"><tbody><tr><tr><td width="25%">Exercise</td><td width="25%">Weight</td><td width="25%">Sets</td><td width="25%">Reps</td></tr><tr><td width="25%">FRONT_SQUAT</td><td width="25%">95</td><td width="25%">3</td><td width="25%">3</td></tr><tr><td width="25%">BENCH</td><td width="25%">101</td><td width="25%">1</td><td width="25%">5</td></tr><tr><td width="25%">BENCH</td><td width="25%">101</td><td width="25%">1</td><td width="25%">6</td></tr><tr><td width="25%">BENCH</td><td width="25%">101</td><td width="25%">1</td><td width="25%">5</td></tr><tr><td width="25%">CLOSE_GRIP_BENCH</td><td width="25%">67.5</td><td width="25%">1</td><td width="25%">10</td></tr><tr><td width="25%">DEADLIFT</td><td width="25%">160</td><td width="25%">1</td><td width="25%">6</td></tr><tr><td width="25%">PULL_UPS</td><td width="25%">12.5</td><td width="25%">2</td><td width="25%">5</td></tr></tr></tbody></table>
    I decided to do front squats today. 95 kg is my new PR, +2.5 kg. Was not hard.

    First rep in first bench press set was very heavy. I thought that this is it, can't do more today, but somehow i still completed 5 reps. Next set felt much easier, 6 reps. Last set was solid 5.

    Deadlift felt heavy today, but still managed to complete 6 reps.

  9. #29
    Join Date
    Feb 2009
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    249

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    <table border="1"><tbody><tr><tr><td width="25%">Exercise</td><td width="25%">Weight</td><td width="25%">Sets</td><td width="25%">Reps</td></tr><tr><td width="25%">SQUAT</td><td width="25%">122.5</td><td width="25%">3</td><td width="25%">5</td></tr><tr><td width="25%">PRESS</td><td width="25%">66</td><td width="25%">3</td><td width="25%">4</td></tr><tr><td width="25%">POWER_CLEAN</td><td width="25%">83.5</td><td width="25%">5</td><td width="25%">3</td></tr></tr></tbody></table>
    Today was hard, i was little tired and sore from last training. Squat and press felt heavy. Power clean made the day a little brighter, i have not cleaned that much weight before.

  10. #30
    Join Date
    Feb 2009
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    249

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    starting strength coach development program
    <table border="1"><tbody><tr><tr><td width="25%">Exercise</td><td width="25%">Weight</td><td width="25%">Sets</td><td width="25%">Reps</td></tr><tr><td width="25%">SQUAT</td><td width="25%">122.5</td><td width="25%">3</td><td width="25%">6</td></tr><tr><td width="25%">BENCH</td><td width="25%">102.5</td><td width="25%">1</td><td width="25%">6</td></tr><tr><td width="25%">BENCH</td><td width="25%">102.5</td><td width="25%">2</td><td width="25%">5</td></tr><tr><td width="25%">DEADLIFT</td><td width="25%">162.5</td><td width="25%">1</td><td width="25%">5</td></tr><tr><td width="25%">CHIN_UPS</td><td width="25%">0</td><td width="25%">1</td><td width="25%">13</td></tr></tr></tbody></table>

    Squat - i used a little narrower stance and it made squatting much more comfortable. Easier to get depth and i felt stronger also.

    Bench - did not expect much but still got 6 reps in first set!

    Deadlift felt also quite good. A good day overall.

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