Captainkoreass New training log!

[captainkoreass]

Hi my name is Moon!

Im from South korea

and im 26yrs old. and want to be a starting strength coach.

I love powerlifting and Mixed martial arts,

now let us proceed , im 181cm 86~87kg

i usually eat 450~500g carb, 200~220g protein, 100~120g fat

i can lift 320lbs(145kg)squat x 5 x3 rpe 9/9/9.5
220lbs(100kg)bench press x 4 x 3 rpe8.5/9/9
330lbs(150kg)deadlift x 5 x 3 rpe 8/8.5/8.5



my youtube id is messi king, my instagram -> captainkoreass ( i upload my lifting video on youtube,instagram every day.)


today(2016/5/9)
press 65kg(143lbs) x3 rpe 8.5
press 60kg (132lbs) x 5 x2 @8.5@8.5

benchpress 80kg(176lbs) x 8 x 3set @8@8@8.5

dip 10rep/9rep/8rep

thank you for watching my log.

[Agilic]

Thanks for starting a log here. What kind of programming are you doing and what are your personal lifting/athletic goals?

[captainkoreass]

Today's log

Squat 145kg(320lbs) x 5 x3 @9/9.5/9.5 too hard
and paused deadlift 120kg (264lbs) x 3 x3
barbell curl 40kg x 5x3 @9/9/9

next week i will lift 147.5kg squat 5x3 !!!!!!!!

[captainkoreass]

I will lift benchpress 120kgx5
squat 170x5
deadlift 210x5 in 2016

[captainkoreass]

Thanks for starting a log here. What kind of programming are you doing and what are your personal lifting/athletic goals?

thanks for replying, my atheltic goal is to be a ssc. i was mixed martial arts figther in southkorea , but i learned about starting strength from my bro beast minjae, so i quickly retired mma fighter. now i do my program .
Monday upper body medium volume 70~80% x 8
tuesday lower body medium volume
thursday upper heavy lift 1rm 80% 5x3 and next week on thursday i lift +1~2.5kg
friday lower heavy lift

[captainkoreass]

2016/5/12 thursday
Bench press 96.5kg x 4 x 3 @8/8.5/8.5 total 1158kg
press 50kg x 7 x 3 @7/7.5/8 total volume 1050kg
dumbell press 15kg x 8 x 3

next monday i'll try press 65kg x 4 x 3 , bench press 81.5x 8 x 3 volume
thank you guys for watching my log.!

[captainkoreass]

2016/5/13 friday

Deadlift 160 x 3 x 3 @8/8/8.5 no belt/ no belt / belt , no strap, used hookgrip, Total volume 1440kg
pull up 10x3 @7.5/7.5/7.5
dumbell curl 12kg x 8

Squat 160 x1 @7.5 it was easy, 120 x 6 @ 7.5 total volume 880

thank you guys for watching my logs.

[captainkoreass]

2016/5/16

control upper day
bench press 81.25kg x 9 x 3set @7.5/8/8 total volume 2193kg
Press 61.25 x 5 x 3 @8/8.5/9
dips 10/9/9

thank you guys for watching my logs

[captainkoreass]

2016/5/17

Squat 147.5kg x 5 x 3set @8.5/8.5/9 it's easy. next tuesday i will try 150x5x3set or 148.25kg x 5 x 3 set!
deadlift 120kg x 4 x 2set volume 960kg
pull up 8x3 @9/9/9

thank you guys for watching my logs

[captainkoreass]

today bullshit training day..

bench press 100kg x 4 x 2 and 3 It was my fault... i should have lifted 98kg x 4 x 3 or 100kg x 3 x 3 . but i forgot to take my 1kg plate, so i decided to lift 100kg x 4 x 3
but my left hip joint was convulsed... i think i can lift 100kg 4x3 easily..
100kg(220lbs) x 4 @9 100kg x 4@9.5 , 100kg x 3@ 9.5

press 50kg(110lbs) x 7 x 3 @7.5/8/8

next monday i will try to lift 98.25kg(217lbs) x 4 x 3 at @8/9/9 to lift 217lbs , i will take a complete rest very well ,eat well.