Karel's 100% SS LP log Karel's 100% SS LP log - Page 16

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  1. #151
    Join Date
    Apr 2018
    Posts
    193

    Default Week 8, Workout 1

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    Monday, 21. October, 2019

    Squat: 3x5 @ 62,5 kg (137 lbs)
    Bench Press: 3x5 @ 81,5 kg (179 lbs)
    Weighted Chin-ups: 3x5 @ BW + 15 kg (33 lbs)

    Comments:
    Squat: Good.
    Bench Press: Nice and heavy. +2kg increment next time
    Weighted Chin-ups: Good and strong today. I'l stick to +1kg increments at this now.
    No Deadlifts on Mondays and Fridays anymore. Just Wednesdays. The intensity is starting to get up there and stress is getting higher. I have been doing some Muscle-up drills on Tuesdays and Saturdays just because it is a skill-based movement I like and want to get better at, plus swimming on Thursdays for conditioning. I like swimming because it is not hard on my knees and I want to get a little cardio once a week anyway. I do it more HIIT style. So technically I have 6 workouts per week anyway. Others are just lighter.
    Last edited by Karelipoeg; 10-21-2019 at 05:30 AM. Reason: Typo

  2. #152
    Join Date
    Apr 2018
    Posts
    193

    Default Week 8, Workout 2

    Wednesday, 23. October, 2019

    The Press (seated): 3x5 @ 51 kg (112 lbs)
    Deadlift: 3x5 @ 100 kg (220 lbs)
    Weighted Chin-ups: 3x5 @ BW + 16 kg (35 lbs)

    Comments:
    The Press: Good and heavy.
    Deadlift: Last time 90 kg felt like warmup, but 100 kg today felt like a workout. Iíll go with 5 kg increments now.
    Weighted Chin-ups: Pretty hard. I might be approaching first plateau in a workout or two.

  3. #153
    Join Date
    Apr 2018
    Posts
    193

    Default Week 8, Workout 3

    Friday, 25. October. 2019

    Squat: 3x5 @ 65 kg (143 lbs)
    Bench Press: 3x5 @ 83,5 kg (184 lbs)
    Weighted Chin-ups: 3x5 @ BW + 17 kg (37 lbs)

    Comments:
    Squat: Good, but it felt heavier than usual.
    Bench Press: Nice and strong. +1,5 kg increment next time.
    Weighted Chin-ups: Good.

  4. #154
    Join Date
    Apr 2018
    Posts
    193

    Default Week 9, Workout 1

    Monday, 28. October, 2019

    Squat: 3x5 @ 67 kg (147 lbs)
    The Press (seated): 3x5 @ 52 kg (114 lbs)
    Weighted Chin-ups: 3x5 @ BW + 18 kg (39 lbs)

    Comments:
    Squat: I tried narrowing my stance and pointing toes a little more outwards. Felt good.
    The Press: Good and strong today. Last time I tried 52kg I failed.
    Weighted Chin-ups: Approaching 20 kg soon. Excited.
    Body-weight was 79,8 kg today.

  5. #155
    Join Date
    Apr 2018
    Posts
    193

    Default Week 9, Workout 2

    Wednesday, 30. October, 2019

    Weighted Chin-ups: 3x5 @ BW + 19 kg (41 lbs)
    Bench Press: 3x5 @ 85 kg (187 lbs)
    Deadlift: 3x5 @ 105 kg (231 lbs)

    Comments:
    All good. Just exercises were in different order, than usual.

  6. #156
    Join Date
    Apr 2018
    Posts
    193

    Default Week 9, Workout 3

    Friday, 01. November, 2019

    Squat: 3x5 @ 69 kg (152 lbs)
    The Press: 5x20 / 5x22,5 / 5x25 / 5x27,5 / 5x30 / 5x32,5 / 5x35 / 5x37,5 / 5x40 / 5x42,5 / 5x45 / 5x47,5 / 5x50 / 4x52,5
    Weighted Chin-ups: 3x5 @ BW + 20 kg (44 lbs) (PR!)
    Muscle-up drill

    Comments:
    I joined a public gym. I've been successfully working out at home with my own equipment until now, but the problem at home is that the ceiling is too low. That is why I have been doing The Press while seated. Which has carry-over, but is still a different exercise. The weights are getting heavier, so I want to do the actual Press, so I joined a public gym.
    Squat: Good. I narrowed my stance and pointed my toes a little more out. Feels better this way.
    The Press: Since I have been pressing only while seated, I just wanted to roughly see where I am at with my actual 5 rep Press. Gives me a starting point to go on from with 3x5.
    Weighted Chin-ups: I have been doing this with 20 kg in the past, but I was never able to get 3x5. I always missed a rep or two.
    Muscle-ups: This is something I just practise from personal interest. Something I want to get good at. I have been doing it for the last 2 months, but usually outside in the park on days when I don't lift. Now I have a chance to do it at the end of my workouts in the gym. I use resistance bands to aid me in this. I log my progress and use a systematic LP with different strength resistance bands, but I don't bother logging it here.
    Last edited by Karelipoeg; 11-06-2019 at 01:33 PM.

  7. #157
    Join Date
    Apr 2018
    Posts
    193

    Default Week 10, Workout 1

    Monday, 04. November, 2019

    Squat: 3x5 @ 71 kg (156 lbs)
    Bench Press: 3x5 @ 86 kg (189 lbs)
    Weighted Chin-ups: 3x5 @ BW + 21 kg (26 lbs); Actual: 4/4/4

    Comments:
    Workout at home.
    Squat: I tightened my belt by one hole. Feels better.
    Bench Press: This felt like the limit. But I did it.
    Weighted Chin-ups: First failure. It will be a while until I will be able to do this with 25kg plate, but that is the next goal.

  8. #158
    Join Date
    Apr 2018
    Posts
    193

    Default Week 10, Workout 2

    Wednesday, 06. November, 2019

    Bench Press: 82,5 / 85 / 87,5 / 90 / 92,5 / 95 / 97,5 / 99 kg
    Deadlift: 3x5 @ 110 kg (242 lbs)
    Chin-ups: 3x5
    Muscle-up drill

    Comments:
    Bench Press: On Monday I signed up for my first lifting competition. It will be held on Saturday. It is Estonian open college students championship in raw bench press. I have never done Bench Press by following someone's commands, so today was the drill. And I also wanted to figure out what to have as my opener. I just want my first competition experience, because I see myself competing in the future.
    Deadlifts: Easy.
    Chin-ups: I removed the weight today, just to be fully rested by Saturday's competition.
    Muscle-ups: Good.

  9. #159
    Join Date
    Apr 2018
    Posts
    193

    Default Week 10, Workout 3

    Friday, 08. November, 2019

    Squat: 3x5 @ 73 kg (160 lbs)
    Bench press: 30 x 20 kg

    Comments:
    Squat: Good.
    Bench Press: I didn't want to fatigue myself before the competition tomorrow, so I just did one quick set to pump some blood into muscles.

  10. #160
    Join Date
    Apr 2018
    Posts
    193

    Default Competition

    starting strength coach development program
    Saturday, 09. November, 2019

    Estonian open championship for college students in raw bench press.
    Attempts:
    90 kg (successful)
    97,5 kg (successful)
    102,5 kg (failed)

    Most competitors were in the youth group, and in the open group in my weight class there was only one person besides me. I won.

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