kunnar trains

[kunnar]

Weights are in kg-s.

I had recently ~1 month pause from training. Now starting again with lower weights and more reps than usually.

<table border="1"><tbody><tr><td>Exercise</td> <td>Weight</td> <td>Sets</td> <td>Reps</td> </tr><tr><td>SQUAT</td> <td>80</td> <td>3</td> <td>8</td> </tr> <tr> <td>PRESS</td> <td>56</td> <td>1</td> <td>8</td> </tr> <tr> <td>PRESS</td> <td>56</td> <td>1</td> <td>7</td> </tr> <tr> <td>PRESS</td> <td>56</td> <td>1</td> <td>6</td> </tr> <tr> <td>DEADLIFT</td> <td>130</td> <td>1</td> <td>8</td> </tr> <tr> <td>PULL_UPS</td> <td>0</td> <td>1</td> <td>9</td> </tr> <tr> <td>PULL_UPS</td> <td>0</td> <td>2</td> <td>6</td> </tr></tbody></table>

[misspelledgeoff]

welcome kunnar.

you don't appear to be doing starting strength. what programming model are you doing and what is your workout history?

[kunnar]

I started in January 2009 and did Starting Strength. I have not been best practitioner. I have had several breaks from training because i ended college this year, because of injuries and because of some small health issues, and probably even because of laziness Anyway so far my best lifts are: Squat 135 kg 1x2. Bench 110 kg 1x1, Deadlift 167.5 kg 1x3. Did those in October this year. My weight has been years ~90 kg, age is currently 34.

[kunnar]

<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%">82.5</td><td width="25%">3</td><td width="25%">8</td></tr><tr><td width="25%">BENCH</td><td width="25%">87.5</td><td width="25%">3</td><td width="25%">8</td></tr><tr><td width="25%">POWER_CLEAN</td><td width="25%">65</td><td width="25%">5</td><td width="25%">3</td></tr><tr><td width="25%">CHIN_UPS</td><td width="25%">0</td><td width="25%">1</td><td width="25%">9</td></tr><tr><td width="25%">CHIN_UPS</td><td width="25%">0</td><td width="25%">1</td><td width="25%">7</td></tr><tr><td width="25%">CHIN_UPS</td><td width="25%">0</td><td width="25%">1</td><td width="25%">6</td></tr></tr></tbody></table>

This was my training today. Was relatively easy training day. Filmed my squats and bench. I have some form problems in squat, in video it did not look so terrible though.

[kunnar]

Here is video of my today's bench press. Last set: http://www.youtube.com/watch?v=qcPgxUuFgfI

[kunnar]

<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%">85</td> <td width="25%">3</td> <td width="25%">8</td> </tr> <tr> <td width="25%">PRESS</td> <td width="25%">57.5</td> <td width="25%">1</td> <td width="25%">8</td> </tr> <tr> <td width="25%">PRESS</td> <td width="25%">57.5</td> <td width="25%">1</td> <td width="25%">7</td> </tr> <tr> <td width="25%">PRESS</td> <td width="25%">57.5</td> <td width="25%">1</td> <td width="25%">6</td> </tr> <tr> <td width="25%">DEADLIFT</td> <td width="25%">132.5</td> <td width="25%">2</td> <td width="25%">8</td> </tr> <tr> <td width="25%">PULL_UPS</td> <td width="25%">0</td> <td width="25%">1</td> <td width="25%">9</td> </tr> <tr> <td width="25%">PULL_UPS</td> <td width="25%">0</td> <td width="25%">2</td> <td width="25%">7</td> </tr></tbody></table>
Squats were easiest today. Usually i struggle with squats most, does not matter if i do big or even bigger reset.

I did presses from ground with power cleaning first, not from rack as usually. Rack was just occupied. I had some balance problems when pressing, but otherwise still happy with reps count.

Last time 130 kg deadlift was very easy, but now 2.5 kg more was surprisingly lot harder. Still did all reps without problems.

Now eating fish. Everybody is recommending meat, but whats wrong with fish?

[kunnar]

<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%">87.5</td> <td width="25%">3</td> <td width="25%">8</td> </tr> <tr> <td width="25%">BENCH</td> <td width="25%">88.5</td> <td width="25%">2</td> <td width="25%">8</td> </tr> <tr> <td width="25%">BENCH</td> <td width="25%">88.5</td> <td width="25%">1</td> <td width="25%">10</td> </tr> <tr> <td width="25%">POWER_CLEAN</td> <td width="25%">67.5</td> <td width="25%">5</td> <td width="25%">3</td> </tr> <tr> <td width="25%">CHIN_UPS</td> <td width="25%">0</td> <td width="25%">1</td> <td width="25%">10</td> </tr> <tr> <td width="25%">CHIN_UPS</td> <td width="25%">0</td> <td width="25%">2</td> <td width="25%">7</td> </tr></tbody> </table>

Squat first set form was not good, but 2 last sets felt ok.

Did microloading in bench press, 1 kg more than in last training. 10 reps in third set is actually new 10RM PR. Last best was with 85 kg, +3.5 kg increase.

[kunnar]

<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%">90</td><td width="25%">2</td><td width="25%">8</td></tr><tr><td width="25%">SQUAT</td><td width="25%">90</td><td width="25%">1</td><td width="25%">10</td></tr><tr><td width="25%">PRESS</td><td width="25%">58.5</td><td width="25%">3</td><td width="25%">8</td></tr><tr><td width="25%">DEADLIFT</td><td width="25%">135</td><td width="25%">1</td><td width="25%">8</td></tr><tr><td width="25%">PULL_UPS</td><td width="25%">0</td><td width="25%">1</td><td width="25%">10</td></tr><tr><td width="25%">PULL_UPS</td><td width="25%">0</td><td width="25%">2</td><td width="25%">7</td></tr></tbody></table>
Squats felt not hard and as form felt ok did 2 more reps in last set.

Took more rest between sets in press, therefore completed all reps in all sets.

[kunnar]

<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%">92.5</td><td width="25%">3</td><td width="25%">8</td></tr><tr><td width="25%">BENCH</td><td width="25%">90</td><td width="25%">2</td><td width="25%">8</td></tr><tr><td width="25%">BENCH</td><td width="25%">90</td><td width="25%">1</td><td width="25%">10</td></tr><tr><td width="25%">POWER_CLEAN</td><td width="25%">70</td><td width="25%">5</td><td width="25%">3</td></tr></tr></tbody></table>
This was second training day in a row, no rest day between. Plan is to train again in Wednesday, then comes 4 day long christmas rest.

I was slightly tired, but still had enough strength. Training today just required more will. In bench did again 10 RM. Previous best with 90 kg was 8 reps, +2 reps now. Then thought that cleans will be very hard, but these were easier than i thought. Turns out that cleans are best done when you are very tired.

[kunnar]

<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%">95</td> <td width="25%">3</td> <td width="25%">8</td> </tr> <tr> <td width="25%">PRESS</td> <td width="25%">60</td> <td width="25%">1</td> <td width="25%">7</td> </tr> <tr> <td width="25%">PRESS</td> <td width="25%">60</td> <td width="25%">2</td> <td width="25%">6</td> </tr> <tr> <td width="25%">DEADLIFT</td> <td width="25%">140</td> <td width="25%">2</td> <td width="25%">7</td> </tr> <tr> <td width="25%">CHIN_UPS</td> <td width="25%">0</td> <td width="25%">1</td> <td width="25%">10</td> </tr> <tr> <td width="25%">CHIN_UPS</td> <td width="25%">5</td> <td width="25%">1</td> <td width="25%">6</td> </tr> <tr> <td width="25%">CHIN_UPS</td> <td width="25%">5</td> <td width="25%">1</td> <td width="25%">7</td> </tr></tbody> </table>

Technique in squats felt quite good. Otherwise it was hard like squats always are.

Press was significantly harder today. But 7 reps in first set is still ok. My previous best with 60 kg was 6 reps, +1 rep now.

Since i already did less less reps in press i decided to go with less reps more weight also in deadlift. Added 5 kg instead of 2.5 kg. It felt very good today, could have done it with more weight.

I surpised myself in last set in chins. So far i have done only 4 reps with 5 kg added to bodyweight, now did 7. +3 reps.