Karelipoeg Karelipoeg

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Thread: Karelipoeg

  1. #1
    Join Date
    Apr 2018
    Posts
    193

    Default Karelipoeg

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Link to previous log: Karel's 100% SS LP log

    I figured that since my workout program wasn't following SS model anymore, and I am starting to implement some intermediate principles into my programming, I might as well move over to the appropriate sub-forum.

    Current details:
    Male
    Age 26
    Body-weight 78 kg (171 lbs)

  2. #2
    Join Date
    Apr 2018
    Posts
    193

    Default Week 14, Workout 1

    Monday, 02. December, 2019

    Squat: 3x5 @ 87 kg (191 lbs)
    Bench Press: 5x5 @ 85 kg (187 lbs); Actual: 5/5/5/5/6
    Deadlift: 3x5 @ 127,5 kg (281 lbs)

    Comments:
    Squat: Knee pain in left knee on warm-up.
    Bench Press: Higher pressing volume on Mondays and Wednesdays, starting this week. I did an extra rep on last set to give me a confidence boost going into next workout. The weight picked was intuitive, and ended up being a good starting point.
    Deadlift: Good.
    Last edited by Karelipoeg; 12-06-2019 at 06:39 AM.

  3. #3
    Join Date
    Apr 2018
    Posts
    193

    Default Week 14, Workout 2

    Wednesday, 04. Decenber, 2019

    Strict Press: 5x5 @ 50 kg (110 lbs)
    Deadlift: 3x5 @ 130 kg (286 lbs)
    Muscle-up drill

    Comments:
    Strict Press: New pressing program implements Strict Press instead of regular one on Wednesdays. The weight I picked was intuitive and ended up being a good starting point.
    Deadlift: Deadlifting twice a week now. Increments twice as small.
    Muscle-up drill: Good today. I am getting good with the lightest resistance band. Next time I will attempt without resistance band.

  4. #4
    Join Date
    Apr 2018
    Posts
    193

    Default Week 14, Workout 3

    Friday, 06. December, 2019

    Squat: 3x5 @ 87 kg (191 lbs)
    Bench Press: 1x5 @ 89 kg (196 lbs)
    The Press: Heavy singles, 55 kg/56/57/58/59/60/61/62/63/64 kg (fail) (PR!)
    Weighted Chin-ups: 3x5 @ 22,5 kg (49 lbs) (PR!)

    Comments:
    Squat: I should have added 2kg increment and lift 89 kg, but forgot or something. Anyway, not happy with squats today. I need to do something about my knee. It hurts a lot with warm-up sets. Once the weight gets close to working set weight, the pain fades away and no problem doing work sets. But after the gym, my knee is sore. I will look into this. Has to be fixed.
    Bench Press: Good.
    The Press: My new program has 5-7 heavy singles on Fridays now. Today I did more, just to see where I am at with the weight with my heavy singles. I set a press PR at 63 kg. Previous one was 60 kg, established over 2 years ago.
    Weighted Chin-ups: Good.

  5. #5
    Join Date
    Apr 2018
    Posts
    193

    Default Week 15, Workout 1

    Monday, 09. December, 2019

    Squat: No squat
    Bench Press: 5x5 @ 85 kg (187 lbs); Actual: 5/5/5/5/7 (PR!)
    Deadlift: 3x5 @ 132,5 kg (291 lbs)

    Comments:
    Knee not fit for squatting today.
    Bench Press: Last set was new 7RM.
    Deadlift: Good.

  6. #6
    Join Date
    Apr 2018
    Posts
    193

    Default Week 15, Workout 2

    Wednesday, 11. December, 2019

    Strict Press: 5x5 @ 51 kg (112 lbs)
    Deadlift: 3x5 @ 135 kg (297 lbs)
    Muscle-up drill

    Comments:
    Good workout.
    I was able to do 4 consecutive muscle-ups today, which repeats my personal best from a while ago.

  7. #7
    Join Date
    Apr 2018
    Posts
    193

    Default Week 15, Workout 3

    Friday, 13. December, 2019

    Squat: 3x5 @ 87,5 kg (192 lbs)
    Bench Press: 1x5 @ 90 kg (198 lbs)
    The Press: single reps, 55 kg / 57,5 kg / 60 / 62,5 (fail) / 60 / 60
    Weighted Chin-ups: 3x5 @ BW + 22,5 kg (49 lbs)

    Comments:
    Squat: Knee sucks.
    Bench Press: Progress.
    The Press: Weaker than last time.
    Weighted Chin-ups: Good.

  8. #8
    Join Date
    Apr 2018
    Posts
    193

    Default Week 16, Workout 1

    Monday, 16. December, 2019

    Box Squat: 3x5 @ 60 kg (132 lbs)
    Bench Press: 5x5 @ 86 kg (189 lbs)
    Deadlift: 3x5 @ 137,5 kg (303 lbs); Actual: 5/4/5

    Comments:
    I will try to see if box squats will help my knees. Starting with higher box and progressing to lower, trying to slowly push the point at which the pain kicks in.
    Bench Press: Progress.
    Deadlift: I was using hanging fingers grip until now. Second set last rep failed, so I will switch to hook grip from here on.

  9. #9
    Join Date
    Apr 2018
    Posts
    193

    Default Week 16, Workout 2

    Wednesday, 18. December, 2019

    Strict Press: 5x5 @ 52 kg (114 lbs)
    Deadlift: 140 kg (308 lbs)
    Muscle-up: No muscle-ups today. Gym closed down too early.

    Comments:
    Strict Press: Progress.
    Deadlift: Hook grip. Feel good to deadlift this weight again after a long time.

  10. #10
    Join Date
    Apr 2018
    Posts
    193

    Default Week 16, Workout 3

    starting strength coach development program
    Friday, 20. December, 2019

    Box Squat: 3x5 @ 60 kg (132 lbs)
    Bench Press: 1x5 @ 91 kg (200 lbs); Actual: 6 reps
    The Press: single reps, 60 / 61 / 62 / 63 (fail) / 63 / 64 (fail) / 60 / 60 / 60 / 60
    Weighted Chin-ups: 3x5 @ BW + 23 kg (50 lbs) (PR!)
    Muscle-ups: 10 single reps.

    Comments:
    Box Squat: Knee feel pretty good (the next day).
    Bench Press: Happy to get a 6th rep.
    The Press: The que 'push the bar more towards the back' was helpful with some of the last reps. It seems that the bar-path was going a little bit forward and caused a useless moment arm between my shoulders and the bar. Glad to have discovered this problem. Hope it helps me to get the 65 kg press next time.
    Weighted Chin-ups: half kg PR for 3x5. Road to 25kg.
    Muscle-ups: This is definitely progress.

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