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  1. #11
    Join Date
    Apr 2018
    Posts
    194

    Default Week 17, Workout 1

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    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
    Join Date
    Apr 2018
    Posts
    194

    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
    Posts
    194

    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
    194

    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
    Posts
    194

    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
    Join Date
    Apr 2018
    Posts
    194

    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
    Join Date
    Apr 2018
    Posts
    194

    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
    194

    Default Workouts

    starting strength coach development program
    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.

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