Karel's 100% SS LP log Karel's 100% SS LP log - Page 17

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Thread: Karel's 100% SS LP log

  1. #161
    Join Date
    Apr 2018
    Posts
    177

    Default Week 11, Workout 1

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    Monday, 11. November, 2019

    Squat: 3x5 @ 75 kg (165 lbs)
    The Press: 3x5 @ 50 kg (110 lbs)
    Weighted Chin-ups: 3x5 @ BW + 20 kg (44 lbs); Actual: 5/5/4
    Muscle-up drill

    Comments:
    Squat: I get occasional knee pain but it does not occur while lifting. And it does not seem to be even associated with lifting. Usually I get sore knees if I have been sitting down for a while with my knees bent close to 90 degree angle. If knees are less bent while sitting, usually there comes no knee pain. Weird. Needs stretching?
    The Press: Good but hard.
    Weighted Chin-ups: Failed my last rep of last set. Will try again next workout.
    Muscle-up drill: Weaker than last time.
    Last edited by Karelipoeg; 11-19-2019 at 06:53 AM.

  2. #162
    Join Date
    Apr 2018
    Posts
    177

    Default Week 11, Workout 2

    Wednesday, 13. November, 2019

    Bench Press: 3x5 @ 87 kg (191 lbs)
    Deadlift: 3x5 @ 115 kg (253 lbs)
    Weighted Chin-ups: 3x5 @ BW + 20 kg (44 lbs)

    Comments:
    Bench Press: Very hard.
    Deadlift: Unexpectedly hard today.
    Weighted Chin-ups: On top of my mental game.

  3. #163
    Join Date
    Apr 2018
    Posts
    177

    Default Week 11, Workout 3

    Friday, 15. November, 2019

    Squat: 3x5 @ 77 kg (169 lbs)
    The Press: 3x5 @ 52,5 kg (115 lbs)
    Weighted Chin-ups: 3x5 @ 21 kg (46 lbs) (PR!)
    Muscle-up drill

    Comments:
    Squat: Good.
    The Press: Technique seems to be improving.
    Weighted Chin-ups: Good.
    Muscle-ups: I was able to do my first successful Muscle-up without assistance today.

  4. #164
    Join Date
    Apr 2018
    Posts
    177

    Default Week 12, Workout 1

    Monday, 18. November, 2019

    Squat: 3x5 @ 79 kg (174 lbs)
    Bench Press: 3x5 @ 88 kg (194 lbs)
    Weighted Chin-ups: 3x5 @ BW + 22 kg (48 lbs) (PR!)

    Comments:
    Squat: Sometimes I get slight knee pain during first and second warm-up set, but never during work sets.
    Bench Press: Felt just a little easier than last time. Happy with my progress.
    Weighted Chin-ups: Good.

  5. #165
    Join Date
    Apr 2018
    Posts
    177

    Default Week 12, Workout 2

    Wednesday, 20. November, 2019

    The Press: 3x5 @ 54 kg (119 lbs)
    Deadlift: 35 @ 120 kg (264 lbs)
    Weighted Chin-ups 3x5 @ 23 kg (50 lbs); Actual: 4/4/3 (PR!)
    Muscle-up drill

    Comments:
    The Press: Happy with today's performance.
    Deadlift: It was harder than I was expecting.
    Weighted Chin-ups: Failed the 3x5 but still a PR.
    Muscle-up: Good.

  6. #166
    Join Date
    Apr 2018
    Posts
    177

    Default Week 12, Workout 3, Part 1

    Friday, 22. November, 2019

    Squat: 3x5 @ 81 kg (178 lbs)

    Comments:
    I had something unexpected come up so I had to stop my workout after squats. Will finish tomorrow.
    Squat: Left knee had pain on 1st and 2nd warm-up sets.

  7. #167
    Join Date
    Apr 2018
    Posts
    177

    Default Week 12, Workout 3, Part 2

    Saturday, 23. November, 2019

    Bench Press: 3x5 @ 89 kg; Actual: 3x89 / 5x80 / 7x80
    Weighted Chin-ups: 3x5 @ 20 kg (44 lbs); Actual: 5/5/6 (PR!)

    Comments:
    Since I wasn't able to finish the workout yesterday, I continued today.
    Bench Press: Failed the 4th rep of 1st set. Strength wasn't there today. Decided to go with lower weight. Last set was AMRAP.
    Weighted Chin-ups: Decided to go a few kilos lighter as well. Last set was rep PR.

  8. #168
    Join Date
    Apr 2018
    Posts
    177

    Default Week 13, Workout 1

    Monday, 25. November, 2019

    Squat: 3x5 @ 82,5 kg (181 lbs)
    The Press: 3x5 @ 55 kg (121 lbs); Actual: 5/4/4
    Weighted Chin-ups: 3x5 @ 22,5 kg (49 lbs); Actual: 5/5/4 (PR!)
    Musle-up drill

    Comments:
    Squat: I was going to do 83 kg as my program is set, but the small plates were occupied. I guess I am too picky sometimes.
    The Press: Feels pretty decent as far as technique. I think my previous PR for 3x5 is 55 kg so I am getting close to breaking it.
    Weighted Chin-ups: Good. PR.
    Muscle-ups: Good.

  9. #169
    Join Date
    Apr 2018
    Posts
    177

    Default Week 13, Workout 2

    Wednesday, 27 November, 2019

    Bench Press: 3x5 @ 88 kg (194 lbs)
    Deadlift: 3x5 @ 125 kg (275 lbs)

    Comments:
    Body-weight has gone down to about 78kg by now.
    Bench Press: I started using my old weightlifting belt instead of new powerlifting belt. I found I can engage my core more this way. I guess what will be the solution in long term is to get a 3" powerlifting belt for BP instead of the 4" one I have. The sets were heavy as F. but I did em.
    Deadlift: I started using belt on my deadlifts. So far I've been doing double overhand grip with bar just hanging in my fingers, but finger strength comes slow, and soon I will switch to hook grip.
    My bicep tendons felt a bit sore after DLs. I guess doing weighted chin-ups 3 times a week is a lot of stress. I didn't do them today, and I think I will switch to doing them just once a week. Also I want to do more DL-s, so I will probably start doing them twice a week soon.

  10. #170
    Join Date
    Apr 2018
    Posts
    177

    Default Week 13, Workout 3

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    Friday, 29. November, 2019

    Squat: 3x5 @ 85 kg (187 lbs)
    The Press: 3x5 @ 55 kg (121 lbs)
    Muscle-up drill

    Comments:
    Squat: Good.
    The Press: Last rep was really limit effort today.
    Muscle-up: Made good progress to lighter resistance bands.

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