Karel's 100% SS LP log

[Karelipoeg]

Friday, 22. March, 2019

Front Squat: 3x5 @ 90 kg (198 lbs)
Bench Press: 1x5 @ 90 kg (198 lbs); Actual: 4 reps
Power Clean: 5x3 @ 70 kg (154 lbs)

Comments:
Front Squat: No belt, no shoes, long warm-up, no knee pain. Getting heavy.
Bench Press: Intensity day for presses. Failed the 5th rep. Very unhappy.
Power Clean: Reminder to self: Just do not forget the basics. Strong starting position with balance over mid-foot. And try ti make contact point on thighs a bit lower than it is natural.

[Karelipoeg]

Tuesday, 26. March, 2019

Front Squat: 3x5 @ 92,5 kg (203 lbs)
The Press (seated): 5x5 @ 47,5 kg (104 lbs)
Deadlift: 1x5 @ 152,5 kg (336 lbs), 1x5 @ 130 kg (286 lbs); Result: 7 reps with 152,5 kg

Comments:
Front Squat: No shoes, long warm-up, no knee pain. First time using belt at this. Considerably easier than without.
The Press: Volume day for presses.
Deadlift: Unbelted. I had to do 5 reps to consider it a good workout. In my mind I knew I was going to go for 6 reps, just to see if I got it. After the 6th, I knew I had a 7th in me, so I had to do it. New 7 rep PR, yay. From now on, I will start adding a low set after the main workout set, like the 130 kg today. I've been getting muscle soreness every week after my deadlifts, and usually for me it is the result of not training the muscle group often enough. I hope added volume will fix that. Will see. But I do expect muscle soreness tomorrow, just because of the 7th rep with not-so-good form.

[Karelipoeg]

Thursday, 28. March, 2019

Front Squat: 3x5 @ 95 kg (209 lbs)
Bench Press: 3x5 @ 75 kg (165 lbs)
Weighted Chin-ups: 3x5 @ BW + 20 kg (44 lbs); Actual: 4/4/3/3/3

Comments:
Front Squat: Bad form on last squat and slight spinal pain right after. Repeat the weight next time.
Bench Press: Light day for presses. Tried to put my legs closer together. Felt stronger. Heels are almost together.
Weighted Chin-ups: I want to get to that 3x5 with 20 kg...

[Karelipoeg]

Sunday, 31. March, 2019

Front Squat: 3x5 @ 95 kg (209 lbs)
The Press (seated): 1x5 @ 55 kg (121 lbs)
Power Clean: 5x3 @ 70 kg (154 lbs)

Comments:
Front Squat: Knee pain again.
The Press: Intensity day for presses. The set felt good and strong.
Power Clean: Repeat the weight next time.

[Karelipoeg]

Tuesday, 02. April, 2019

Front Squat: None.
Bench Press: 5x5 @ 80 kg (176 lbs)
Deadlift: 1x5 @ 155 kg (341 lbs), 2x5 @ 130 kg

Comments:
Front Squat: Knee pain last workout. Still feel some discomfort. Giving my knee some extra rest.
Bench Press: Volume day for presses. Felt good and strong. I tried 1 finger width wider grip than I have had for last 6 months. I will try to progress with that, see how it goes. Tighter grip touched lower on my chest, creating longer moment arm between shoulder and bar, creating a lot of tension.
Deadlift: Unbelted. I will keep progressing with one light set after the main set. This time I did 2 of them, because of no squats.

[Karelipoeg]

Thursday, 04. April, 2019

Front Squat: 3x5 @ 95 kg (209 lbs)
The Press (seated): 3x5 @ 45 kg (99 lbs)
Weighted Chin-ups: 3x5 @ BW + 20 kg (44 lbs); Actual: 5/4/4 / 7xBW

Comments:
Front Squat: Belted. No Shoes, like usual. No knee pain. I feel it helps if I try to push my knees forward on both, descent and ascent.
The Press: Light day for presses.
Weighted Chin-ups: From here on I will be adding an extra set of BW chins if I don't get the 3x5. See how that goes.

[Karelipoeg]

Saturday, 06. April, 2019

Went to a public gym with a friend who wants to start lifting and who asked me to teach him the moves. Feels good to share my knowledge and get more people involved. I made sure he will start Starting Strength LP and eats a lot of food. I will keep him accountable. Taught him the 4 main lifts.

[Karelipoeg]

Monday, 08. April, 2019

Front Squat: 3x5 @ 97,5 kg (214 lbs)
The Press (seated): 5x5 @ 50 kg (110 lbs)
Deadlift: 1x5 @ 157,5 kg (347 lbs); Actual: 6 reps; 1x5 @ 130 kg

Comments:
Front Squat: Belted. No Shoes. Slight knee pain at start, but none on the last set.
The Press: Volume day for presses. Felt good and strong today.
Deadlift: Unbelted. 6th rep on the main set was a PR, yay. I will keep doing that additional light rep every DL workout now. Helps me keep away the muscle soreness.

[Karelipoeg]

Wednesday, 10. April, 2019

Front Squat: 3x5 @ 100 kg (220lbs)
Bench Press: 3x5 @ 75 kg (165 lbs)
Weighted Chin-ups: 3x5 @ BW + 20 kg (44 lbs); Actual: 4/4/4 / 8xBW

Comments:
Front Squat: Belted. No shoes. I can feel the knee being gentle, but no pain. Good to keep progressing. Second set was much harder than the last one.
Bench Press: Light day for presses. Easy.
Weighted Chin-ups: An extra set @ BW for extra volume.

[Karelipoeg]

Week 32, Workout 3
Friday, 12. April, 2019

Front Squat: 3x5 @ 102,5 kg (225 lbs) (PR!)
The Press (seated): 1x5 @ 57,5 kg (126 lbs); Actual: 3 reps
Power Clean: Single reps, 50 kg / 52,5 / ... / 77,5 / 80 / 77,5 / ... 62,5 / 60 / 60 / ...

Comments:
Front Squat: No knee pain.
The Press: Intensity day for presses.
Power Clean: Good ques: quickness; try to be at higher starting point (pull the slack out of the bar); turn toes more out (more comfortable starting position).


Week 33


Workout 1
Monday, 15. April, 2019

Front Squat: 3x5 @ 105 kg (231 lbs) (PR!)
Bench Press: 5x5 @ 80 kg (176 lbs)
Deadlift: 1x5 @ 160 kg (352 lbs) (PR!) , 1x5 @ 130 kg

Comments:
Front Squat: Last rep of 2nd set didn't control the depth. No nee pain, but repeat the weight next workout. Last set was actually easier.
Bench Press: Volume day for presses.
Deadlift: PR, yay. Crappy form though. Need to go lower.


Workout 2
Wednesday, 17. April, 2019

Front Squat: 3x5 @ 105 kg (231 lbs); Actual: 5/4/3
The Press (seated): 10x40kg / 7x35kg / 8x30kg (60s breaks)
Chin-ups: 10/5/3 (60s breaks)

Comments:
Front Squat: Very hard.


Workout 3
Friday, 19. April, 2019

No Squats
Bench Press: 10x65kg / 10x60kg / 9x60kg (60s breaks)
Power Clean practise
Some deficit deadlifts

Comments: One of those workouts where oyu feel completely lost and aimless.


Week 34


Workout 1
Monday, 22. April, 2019

Bench Press: 10x67,5kg / 10x62,5kg / 10x57,5kg (60s breaks)
The Press (seated): 10x40kg / 8x32,5kg / 9x27,5kg (60s breaks)
Chin-ups: 10/5/3 (60s breaks)
Deadlift: 5x60kg / 5x60 / 5x100 / 130 / 140 / 150 / 160 / 170 / 160 / 160 / 3x150

Comments: Bad form @ 170kg Deadlift.


Workout 2
Wednesday, 24. April, 2019

Bench Press: 10x70kg / 10x65kg / 10x60kg (60s breaks)
The Press (seated): 7x42,5kg / 10x30kg / 10x25kg (60s breaks)
Chin-ups: 10/5/3 (60s breaks)
Deadlift: 10x112,5kg (PR!)


Workout 3
Friday, 26. April, 2019

Front Squat: 3x5 @ 100 kg
Bench Press: 3x5 @ 85 kg
Deadlift: 1 x 180kg

Comments: Worked out with a friend.


Week 35


Workout 1
Monday, 29. April, 2019

Bench Press: 10x72,5kg / 10x66,25kg / 10x62,5kg (60s breaks)
The Press (seated): 9x40kg / 10x32,5kg / 10x27,5kg (60s breaks)
Chin-ups: 10/6/3 (60s breaks)
Deadlift: None. Felt fatigue.

Comments: Second set of BP had unbalanced weights on either side by mistake.


Workout 2
Wednesday, 01. May, 2019

Bench Press: 10x75 / 10x67,5 / 10x65 (60s breaks)
The Press (seated): 10x40 / 8x35 / 9x30 (60s breaks)
Chin-ups: 10/5/3 (60s breaks)
Deadlift: 10x115kg (PR!)


Workout 3
Friday, 03. May, 2019

Bench Press: 10x77,5 / 10x70 / 8x67,5 (60s breaks)
The Press (seated): 10x42,5 / 10x32,5 / 10x27,5 (60s breaks)
Chin-ups: 10/6/3 (60s breaks)
Deadlift: 5x20 / 5x60 / 5x100 / 5x130 / 3x150 / 3x150 / 3x150 (belted) / 3x150 (belted)


Week 36


Workout 1
Monday, 06. May, 2019

Bench Press: 10x80 / 9x72,5 / 10x65 (60s breaks)
The Press (seated): 10x45 / 10x35 / 10x30 (60s breaks)
Chin-ups: 10/7/3 (60s breaks)
Deadlift: 5x20 / 5x60 / 5x100 / 5x130 (b) / 3x150 (b) / 3x160 (b) / 3x150 (b) / 3x140 (b)

Comments: (b) stands for belted.


Workut 2
Wednesday, 08. May, 2019

Bench Press: 8x82,5 / 10x72,5 / 10x67,5 (60s breaks)
The Press (seated): 9x47,5 / 10x37,5 / 8x32,5 (60s breaks)
Chin-ups: 10/7/4 (60s breaks)
Deadlift: 10x117,5kg (PR!)


Workout 3
Friday, 10. May, 2019

Deadlift: 5x20 / 5x60 / 5x100 / 4x130 / 2x150 / 1x165 / 1x190kg (Repeated my PR)
Bench Press: 10x80 / 9x72,5 / 8x67,5 (60s breaks)
The Press (seated): 9x45 / 9x37,5 / 10x30 (60s breaks)
Chin-ups: 10/7/4 (60s breaks)


Week 37


Workout 1
Monday, 13. May, 2019

Bench Press: 9x82,5 / 10x70 / 8x65 (60s breaks)
The Press (seated): 10x42,5 / 10x35 / 10x32,5 (60s breaks)
Chin-ups: 10/8/4 (60s breaks)
Deadlift: 5x20 / 5x60 / 5x100 / 4x130 (b) / 2x150 (b) / 2x170 (b) (PR!) / 2x160 (b) / 3x150 (b) / 4x140 (b)


Workout 2
Wednesday, 15. May, 2019

Bench Press: 9x80 / 9x72,5 / 10x62,5 (60s breaks)
The Press (seated): 10x42,5 / 10x37,5 / 10x32,5 (60s breaks)
Chin-ups: 10/7/3 (60s breaks)
Deadlift: 5x20 / 5x60 / 5x100 / 10x120kg (PR!)


Workout 3
Friday, 17. May, 2019

Bench Press: 10x80 / 10x70 / 10x65 (60s breaks)
The Press (seated): 8x45 / 7x40 / 9x35 (60s breaks)
Chin-ups: 10/7/4 (60s breaks)
Deadlift: 5x20 / 5x60 / 5x100


Week 38, Workout 1
Monday, 20. May, 2019

Bench Press: 9x82,5 / 9x72,5 / 10x67,5 (60s breaks)
The Press (seated): 9x42,5 / 8x37,5 / 9x32,5 (60s breaks)
Chin-ups: 10/7/4 (60s breaks)
Deadlift: 5x20 / 5x60 / 5x100 / 5x130 (b) / 4x150 (b) / 4x150 (b)