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Thread: Karelipoeg

  1. #11
    Join Date
    Apr 2018
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    203

    Default Week 17, Workout 1

    • starting strength seminar april 2024
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    Monday, 23. December, 2019

    Box Squat: 3x5 @ 60 kg (132 lbs)
    Bench Press: 5x5 @ 87 kg (191 lbs); Actual: 5/5/5/5/7 (PR!)
    Deadlift: 3x5 @ 142,5 kg (314 lbs)

    Comments:
    Box Squat: I will start box squats 3x per week now. Trying to play with stance width and progress with decreasing box height.
    Bench Press: New 7RM. I took a closer grip by 1/2 of finger width on both sides and feel much more in control of the bar.
    Deadlift: Good.

  2. #12
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    Apr 2018
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    203

    Default Week 17, Workout 2

    Wednesday, 25. December, 2019

    Box Squat: 3x5 @ 60 kg (132 lbs)
    Strict Press: 5x5 @ 52,5 kg (115 lbs)
    Deadlift: 3x5 @ 145 kg (319 lbs)
    Muscle-ups

    Comments:
    Box Squat: Same.
    Strict Press: Strength is growing well.
    Deadlift: Strength is growing well.

  3. #13
    Join Date
    Apr 2018
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    203

    Default Week 17, Workout 3

    Friday, 27. December, 2019

    Box Squat: 3x5 @ 60 kg (132 lbs)
    Bench Press: 1x5 @ 92 kg (202 lbs); Actual: 6 reps
    The Press: heavy singles, 60 kg / 61 / 62 / 63 / 64 (fail) / 63 (fail) / 60 / 60
    Weigthed Chin-ups: 3x5 @ BW + 24 kg (52 lbs); Actual: 4x24kg / 5x23kg / 3x23kg (PR!)

    Comments:
    Box Squat: Same.
    Bench Press: Progress.
    The Press: Trying with different belts to see which one feels better for this.
    Weigthed Chin-ups: First time tried 24 kg. Still on my way to 25 kg.

  4. #14
    Join Date
    Apr 2018
    Posts
    203

    Default Week 18, Workout 1

    Monday, 30. December, 2019

    Box Squat: 3x5 @ 60 kg (132 lbs)
    Bench Press: 5x5 @ 88 kg (194 lbs); Actual: 5/5/5/5/7 (PR!)
    Deadlift: 1x5 @ 147,5 kg (324 lbs)

    Comments:
    Birthday workout. Turned 27.
    Box Squat: Same.
    Bench Press: Last set was my 7RM. Gives confidence going into next workout.
    Deadlift: I was going to do 3x5 but something unexpected came up so had to finish workout early. Otherwise good set.

  5. #15
    Join Date
    Apr 2018
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    203

    Default Week 18, Workout 2, Part 1

    Wednesday, 01. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs)
    Deadlift: 5x60kg / 5x100 / 1x120 / 130 / 140 / 150 / 160 / 170 / 10x120kg

    Comments:
    I was too late to go to the gym so I had to work out at home, and therefore couldn't do all the exercises. I will finish the workout tomorrow at the gym.
    Box Squat: I have been playing around with stance width and toes angle for a while to see what seems to be better for my knees. Today I took a very wide stance (I moved both fees about 2 inches outwards compared to what I was squatting before. I was trying to follow the SS teaching for Squat stance until now.). The new stance felt great. I will try to progress from here, starting to lower the box each workout until I reach parallel. After that hopefully start adding weight.
    Deadlift: The stupid monkey took over who wanted to fool around instead of following my program.
    Last edited by Karelipoeg; 01-05-2020 at 08:25 AM. Reason: Typo

  6. #16
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    Apr 2018
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    203

    Default Week 18, Workout 2, Part 2

    Thursday, 02. January, 2020

    Strict Press: 5x5 @ 53,5 kg (117 lbs)
    Muscle-ups

    Comments:
    Just had to finish yesterday's workout.
    Strict Press: Progress.
    Muscle-ups: Still working my way to 5 unassisted muscle-ups. Got 4 today. Getting close.
    Last edited by Karelipoeg; 01-05-2020 at 08:26 AM. Reason: Typo

  7. #17
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    Apr 2018
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    203

    Default Week 18, Workout 3

    Saturday, 04. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), box height 53,5 cm
    Bench Press: 1x5 @ 93 kg (205 lbs)
    The Press: heavy singles x8; 60kg / 64 / 63 / 62 / 62 / 62 / 62 / 62; (PR!)
    Weighted Chin-ups: 3x5 @ BW + 23,5 kg (51 lbs) (PR!)
    Power Clean and Jerk practise

    Comments:
    Box Squat: I established a box height I can use as reference when starting to decrease the height.
    Bench Press: Progress.
    The Press: Established a new 1RM. And overall the best session of heavy singles I've had with the press.
    Weigthed Chin-ups: Best 3x5 I've done at this. On my way to 25 kg goal. I am almost 2 kg heavier than I was pre-christmas. I hope most of it goes away now that the over-eating season is over.
    I was going to practise muscle-ups, but my friend was at the gym who does olympic weigthlifting, and I just had him coach me a little on that as technique exercise today.

  8. #18
    Join Date
    Apr 2018
    Posts
    203

    Default Workouts

    Week 19, Workout 1
    Monday, 06. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 51.5 cm
    Bench Press: 5x5 @ 89 kg (196 lbs); Actual: 5/5/5/5/8 (PR!)
    Deadlift: 1x5 @ 150 kg (330 lbs)

    Comments:
    Last set of Bench Press was new 8RM.


    Week 19, Workout 2
    Wednesday, 08. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 52 cm
    Strict Press: 5x5 @ 54 kg (119 lbs)
    Deadlift: 1x5 @ 151 kg (332 lbs)
    Muscle-up: 4/3/2/1


    Week 19, Workout 3
    Friday, 10. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 50 cm
    Bench Press: 1x5 @ 94 kg (207 lbs); Actual: 6 reps
    The Press: Singles @ 60 / 65 / 65 / 62,5 / 62,5 / 62,5 / 62,5 / 62,5 kg
    Deadlift: 1x5 @ 152 kg (335 lbs)
    Weighted Chin-ups: 3x5 @ BW + 24kg (52 lbs); Actual: 4x24 / 4x23 / 4x22 / 10xBW
    Muscle-ups: 0/1

    Comments:
    I am going travelling next week for 5 days and will skip 2 workouts. With that in mind, I did a little extra today.


    Week 20, Workout 1
    Friday, 17. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 48.5 cm
    Bench Press: 1x5 @ 95 kg (209 lbs) + 1x10 @ 84 kg (185 lbs) (PR!)
    The Press: Singles @ 60 / 60 / 60 / 60 / 60kg + 1xAMRAP @ 51kg (112 lbs): 8 reps (PR!)
    Deadlift: AMRAP @ 135 kg (297 lbs): 10 reps (PR!)
    Chin-ups: 2x10
    Muscle-ups: 2/2/2

    Comments:
    Since I had to skip 2 workouts this week due to travelling, I did a little extra today.


    Week 21, Workout 1
    Monday, 20. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 48 cm
    Bench Press: 5x5 @ 90 kg (198 lbs); Actual: 5/5/5/5/7 (PR!)
    Deadlift: 1x5 @ 153 kg (337 lbs)


    Week 21, Workout 2
    Wednesday, 22. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 47 cm
    Strict Press: 5x5 @ 55 kg (121 lbs); Actual: 5x55 / 4x55 / 5x52.5 / 5x52.5 / 5x52.5
    Deadlift: 1x5 @ 154 kg (339 lbs)
    Muscle-ups: 3/2/2/1/2

    Comments:
    Press was very hard today.


    Week 21, Workout 3
    Friday, 24. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 44 cm
    Bench Press: 1x5 @ 95 kg (209 lbs); Actual: 6 reps
    The Press: Singles @ 60 / 62.5 / 65 / 62.5 / 62.5 / 62.5 / 62.5 / 62.5kg
    Deadlift: 1x5 @ 155 kg (341 lbs)
    Weighted Chin-ups: 3x5 @ BW + 22,5 kg (49 lbs) + 1x10 @ BW

    Comments:
    I was in a different gym today and they didn't have micro plates. I had to compromise my work weights on Bench Press and Weighted Chin-ups. No biggie. Workout was good overall.


    Week 22, Workout 1
    Monday, 27. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 44.5 cm
    Bench Press: 5x5 @ 91 kg (200 lbs); Actual: 5/5/5/5/6
    Deadlift: 1x5 @ 156 kg (343 lbs)

    Comments:
    Deadlifts felt hard on my back. Back soreness next day too.


    Week 22, Workout 2
    Wednesday, 29. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 43 cm
    Strict Press: 5x5 @ 55 kg (121 lbs)
    Deadlift: AMRAP x 140 kg (308 lbs): 10 reps (PR!)
    Muscle-ups

    Comments:
    Very happy with 10 reps on Deadlift. I was expecting to get 8. It was taxing though, so Muscle-ups after that were very hard.


    Week 22, Workout 3
    Friday, 31. January, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 41,5 cm
    Bench Press: 1x5 @ 96 kg (211 lbs)
    The Press: Singles @ 60 / 65 / 65 / 64 / 63 / 63 / 63 / 63kg
    Deadlift: 1x5 @ 157 kg (346 lbs); Actual: 6 reps
    Weighted Chin-ups: 5x23kg / 4x23.5kg / 4x23kg / 10xBW

    Comments:
    Happy with Deadlifts. Unhappy with Weighted Chin-ups.


    Week 23, Workout 1
    Monday, 03. February, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 42 cm
    Bench Press: 5x5 @ 92 kg (202 lbs); Actual: 5/5/5/5/7 (PR!)
    Deadlift: AMRAP @ 145 kg (319 lbs): 10 reps (PR!)

    Comments: Last set of Bench Press was new 7RM. Very happy with Deadlifts too. I was expecting to get 8 reps.


    Week 23, Workout 2
    Wednesday, 05. February, 2020

    Box Squat: 3x5 @ 60 kg (132 lbs), 40 cm
    Strict Press: 5x5 @ 56 kg (123 lbs); Actual: 4x56 / 5x55 / 5x55 / 5x55 / 5x55
    Deadlift: 1x5 @ 160 kg (352 lbs)
    Pull-ups

    Comments:
    Box Squat: Very happy with the progress. Haven't experienced any knee pain lately, nor even discomfort. I reached the correct Squat depth now, and starting from next workout, I will be doing regular Squats and increasing weight. Yeah!
    Strict Press: First set failed and I lowered the weight.
    Deadlift: Lately I've been alternating Deadlift days by doing a set with more reps (8-10) @ lower weight every other workout. I felt like getting stuck with just a single set of 5 every time. Adding weight was too difficult and form started suffering. Slight back soreness sometimes. I get back soreness when I don't do enough Deadlifts. Doing a set with 8-10 every other workout instead of usual 5, seems to work very well for me. Increasing weight on sets of 5 got easier. I was adding 1 kg every workout, but today I felt like adding 3 kg was fine, and I was not mistaken. I reached my previous 5RM which I established in April 2019. Hopefully PR-s waiting ahead from here on.

  9. #19
    Join Date
    Apr 2018
    Posts
    203

    Default Workouts

    Week 23, Workout 3
    Friday, 07. February, 2020

    Squat: 3x5 @ 60 kg (132 lbs)
    Bench Press: 1x5 @ 97,5 kg (214 lbs)
    The Press: Singles @ 60 / 67 (PR!) / 65 / 65 / 65 / 65 / 65 / 65 kg
    Deadlift: AMRAP @ 150 kg (330 lbs): 8 reps
    Weighted Chin-ups: 5x23.5kg / 4x23.5kg / 4x22.5kg / 10xBW

    Comments:
    First time doing regular Squats since 13th of December. Knees seem to be fine.
    Progress on all lifts today.


    Week 24, Workout 1
    Monday, 10. February, 2020

    Squat: 3x5 @ 62,5 kg (137 lbs)
    Bench Press: 5x5 @ 93 kg (205 lbs); Actual: 5/5/5/5/6
    Deadlift: 1x5 @ 161 kg (354 lbs)

    Comments:
    Progress on all lifts. Still got that extra rep with last set of bench.


    Week 24, Workout 2
    Wednesday, 12. February, 2020

    Squat: 3x5 @ 65 kg (143 lbs)
    Strict Press: 5x5 @ 56 kg (123 lbs)
    Deadlift: 1RM @ 191 kg (421 lbs); AMRAP @ 147,5 kg (325 lbs): 9 reps
    Muscle-ups

    Comments:
    Previous Deadlift 1RM was 190 kg and current training numbers beat the performance I had back then, so this was a test.


    Week 24, Workout 3
    Friday, 14. February, 2020

    Squat: 3x5 @ 67,5 kg (148 lbs)
    Bench Press: 90 / 95 / 100 / 108 / 3x100kg
    The Press: 60 / 66 / 65 / 65 / 63 / 63 / 63 / 60kg
    Deadlift: 3x163kg / 2x160kg
    Weighted Chin-ups: 5x24kg / 5x23kg / 5x22kg / 10xBW

    Comments:
    Squat: So good so far.
    Bench Press: Also a little testing day. 108 kg was my new 1RM, which beat the previous 107,5 kg I had a while ago.
    The Press and Deadlift had a tough day today. Progress on Chins.


    Week 25, Workout 1
    Monday, 17. February, 2020

    Squat: 3x5 @ 70 kg (154 lbs)
    Bench Press: 5x5 @ 94 kg (207 lbs)
    Deadlift (beltless): 3x5 @ 130 kg (286 lbs)

    Comments:
    Will start doing Power Cleans soon to alternate deadlifts.


    Week 25, Workout 2
    Wednesday, 19. February, 2020

    Squat: 3x5 @ 72,5 kg (159 lbs)
    Strict Press: 5x5 @ 57 kg (125 lbs)
    Deadlift: 1x5 @ 162 kg (357 lbs)
    Muscle-ups

    Comments:
    First workout with my new belt. I had a 4 inch belt up to this point, which feels too wide for me. New one is 3" and it is a lever belt. Love it so far.
    Strict Press: I took a closer grip than usual. It felt more in control, but not sure if I was actually stronger or not.


    Week 25, Workout 3
    Friday, 21. February, 2020

    Squat: 3x5 @ 75 kg (165 lbs)
    Bench Press: 1x5 @ 100 kg (220 lbs)
    The Press: singles @ 60 / 65 / 65 / 64 / 64 / 63 / 63 kg
    Power Clean practise @ 40 kg (88 lbs)
    Weighted Chin-ups: 5x25kg (PR!) / 5x22.5kg / 5x22.5kg / 10xBW

    Comments:
    Squats are going good at the moment. Knees are fine. Happy with the Bench Press. The Press is not bad either.

  10. #20
    Join Date
    Apr 2018
    Posts
    203

    Default Wourkouts

    starting strength coach development program
    Week 26, Workout 1
    Tuesday, 25. February, 2020

    Squat: 3x5 @ 77,5 kg
    Bench Press: 5x5 @ 95 kg (PR!)
    Deadlift: 1x5 @ 163 kg (PR!)

    Comments:
    Couldn't work out on Monday because of reasons, so Monday's workout was pushed to Tuesday.


    Week 26, Workout 2
    Wednesday, 26. February, 2020

    Squat: 3x5 @ 80 kg
    Strict Press: 5x5 @ 57,5 kg (PR!)
    Power Cleans @ 40-50 kg
    Muscle-ups


    Week 26, Workout 3
    Friday, 28. February, 2020

    Squat: 3x5 @ 82,5 kg
    Bench Press: 1x5 @ 101 kg; Actual: 4/1
    The Press: singles @ 60/66/66/64/64/63/63 kg
    Deadlift: 1x5 @ 155 kg
    Weighted Chin-ups: 5x25kg / 5x25 / 4x22,5 / 10xBW

    Comments:
    Sore elbows. Maybe need to lower the overall pressing volume a bit. Deadlift weight was lower because the workouts this week were closer together.


    Week 27, Workout 1
    Monday, 02. March, 2020

    Squat: 3x5 @ 85 kg
    Bench Press: 5x5 @ 95 kg
    Power Clean: 5x3 @ 55 kg


    Week 27, Workout 2
    Wednesday, 04. March, 2020

    Squat: 3x5 @ 87,5 kg
    Strict Press: 5x5 @ 57,5 kg
    Deadlift: 1x5 @ 164 kg (PR!)
    Muscle-ups

    Comments: I switched my deadlift from hook-grip to alternate grip.


    Week 27, Workout 3
    Friday, 06. March, 2020

    Squat: 3x5 @ 90 kg
    Bench Press: 1x5 @ 101 kg
    The Press: singles @ 60/66/66/65/65/63/63 kg
    Power Clean: 5x3 @ 60 kg
    Weighted Chin-ups: 5x25kg / 5x25 / 4x22,5 / 11xBW


    Week 28, Workout 1
    Monday, 09. March, 2020

    Squat: 3x5 @ 92,5 kg
    Bench Press: 5x5 @ 94 kg
    Deadlift: 1x5 @ 165 kg (PR!)


    Week 28, Workout 2
    Wednesday, 11. March, 2020

    Squat: 3x5 @ 95 kg
    Strict Press: 5x5 @ 55 kg
    Power Clean: 5x3 @ 40 kg
    Muscle-ups

    Comments:
    I lowered the weight on Press, because I shortened the breaks between sets from 5 min to 3 min. I will progress with 3 min breaks from here on.


    Week 28, Workout 3
    Friday, 13. March, 2020

    Squat: 3x5 @ 97,5 kg
    Bench Press: 1x5 @ 102 kg; Actual: 4 reps
    The Press: singles @ 60/65/70/72/67/65/65 kg (PR!)
    Deadlift: 1x5 @ 166 kg (PR!)
    Weighted Chin-ups: 5x25kg / 4x23,75 / 4x22,5 / 12xBW

    Comments:
    I have been trying to practise Press 2.0 for months. Today I switched back to less dynamic press. I lowered the bar, leaned back and didn't use the hip bounce. To my surprise, Heavy presses were easier this way and I established a new 1RM by 5kg.


    Week 29, Workout 1
    Monday, 16. March, 2020

    Squat: 3x5 @ 100 kg
    Bench Press: 5x5 @ 93 kg
    Power Clean: 5x3 @ 60 kg

    Comments:
    So they closed the gyms now due to Corona virus. Workouts will be done at home from here on.


    Week 29, Workout 2
    Wednesday, 18. March, 2020

    Squat: 2x5 @ 80 kg
    Strict Press: 5x5 @ 56 kg
    Deadlift: 1x5 @ 167 kg (PR!)

    Comments:
    Monday I did 3x5 but from today I will switch to The Texas Method for my Squats.


    Week 29, Workout 3
    Friday, 20. March, 2020

    Squat: 1x5 @ 105 kg; Actual: 7 reps
    Bench Press: 1x5 @ 102 kg; Actual: 4/1
    The Press: singles @ 60/67/73(fail)/70/67,5/67,5/65 kg
    Power Clean: 5x3 @ 65 kg; Actual: 3x65/3x65/3x65/3x60/3x60

    Comments:
    Squat: I did my Squat LP (finished Monday) with remarkably wider foot stance, than normal. I have had knee issues with squats, and through trying many different approaches to be able to squat, I found that to be helpful. This week I switched to The Texas Method on my squats, and I also changed my foot stance back to normal.
    Well... The knee pain came right back. I can actually feel being stronger in normal squat stance, but the knee angle seems to be the issue. I will continue with wide-stance squats on volume days and normal squats on light days and intensity days. I will see where this will take me.
    Bench Press seems to be stuck too. Really not happy with that.


    Week 30, Workout 1
    Monday, 23. March, 2020

    Squat: 5x5 @ 94,5 kg
    Bench Press: 5x5 @ 92 kg
    Deadlift: 1x5 @ 168 kg (PR!)


    Week 30, Workout 2
    Wednesday, 25. March, 2020

    Squat: 2x5 @ 75,5 kg
    Strict Press: 5x5 @ 57 kg
    Power Clean: 5x3 @ 65 kg


    Week 30, Workout 3
    Friday, 27. March, 2020

    Squat: 1x5 @ 107,5 kg; Actual: 7 reps
    Bench Press: 1x5 @ 101,5 kg; Actual: 3x101,5 / 3x95
    The Press: singles @ 60/2x65/67,5/67,5/67,5/67,5 kg (PR!)
    Deadlift: 1x5 @ 169 kg (PR!)

    Comments:
    Squat: Knees are much better than last week. Program seems to work.
    Bench Press: Not sure why so weak lately. I will do a deload.
    The Press: Despite Bench Press being stuck, Press is improving nicely. Today I did 65 kg for a double, which was a 2RM.
    Deadlift: I might need to change something with programming on this.

    Overall for the last 2 weeks during Corona virus all over the world, I moved to parents' country home to help out. Outside of workouts, daily physical workload is exhausting, which might make lifting progress slower. Sleep is way more important now (luckily there is enough time to sleep well). I will start eating considerably more from here on. Should make a big difference.

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