Karel's 100% SS LP log

[Karelipoeg]

Monday, 12. November 2018

Squat: 3x5 @ 100 kg (220 lbs)
Bench Press: 3x5 @ 90 kg (198 lbs)
Deadlift: 1x5 @ 152,5 kg (336 lbs); Actual: 4/1

Comments:
I did form check videos for all the lifts today. You can find them here: From check, Squat/Bench Press/Deadlift
Squat: The weight is easy, after doing 3x5 @ 120 kg two weeks ago, but something is still wrong with my right knee. I can squat, but knee feels bad afterwards. I don't think it is healthy.
Bench Press: Triple PR, yay. Previous 5RM was 87,5 kg from February '18. Previous 3x5 RM was 87,5 kg from last week Wednesday. Previous 90 kg AMRAP was 4 reps from March '18.
Deadlift: I definitely was not expecting to fail a rep today. The last time a failed any kind of rep in DL was probably in December '17 trying my 1RM. I did set a PR for new 4RM though.

[Karelipoeg]

Wednesday, 14. November 2018

The Press (seated): 3x5 @ 60 kg (132 lbs); Actual 5/5/4/2
Two extra sets to fatigue with short breaks and lower weights (40 kg; 30 kg) for some extra volume because of no Squats today.
Chin-ups: 3xAMRAP; Result: 9/7/6

Comments:
No Squats with my bad right knee today.
The press (seated): PR, yay. Better performance than expected. Stronger than ever. One extra rep because of failing the 3rd set.
Chin-ups: Probably the most exhausting exercise for me. I feel a lot more trashed after a max effort set of Chin-ups, than after a heavy-ass set of Deadlifts. Feels great.

[Karelipoeg]

Friday, 16. November 2018

Bench Press: 3x5 @ 92,5 kg (203 lbs)
Power Clean practice: 50-65 kg

Comment:
Bench Press: PR, yay. Very good progress lately.
Power Clean: Just a bunch of single reps with slowly increasing weight. Trying to get only reps with good technique to develop muscle memory. This time I already started feeling decent consistency in form.

[Dale Waters]

Why did you switch to seated presses? Also, about to reply to your form check.

[Karelipoeg]

Why did you switch to seated presses? Also, about to reply to your form check.

The ceiling is just too low to do standing press. Thanks for the form check tips!

[Karelipoeg]

Monday, 19. November 2018

Squat:
5x0kg
5x20kg
5x30kg
5x40kg
5x50kg
5x60kg
5x70kg
5x80kg
5x90kg
5x100kg
The Press (seated): 3x5 @ 60 kg (132 lbs)
Weighted Chin-ups: 3x5 @ BW+7,5 kg (16 lbs)

Comments:
Squat: Trying to get back into squatting. This was just to figure out whether there is a certain weight at which I start feeling the knee pain. I felt comfortable up to 100 kg. Then I already had a good workout from it. I had 1 or 2 reps where I felt the knee pain, and those felt a little bit deeper squats. I need to focus on slower controlled decent and range of motion to just parallel, but not much lower.
The Press (seated): PR, yay. This was a real belief breaker. On top of my mental game.
Weighted Chin-ups: Last rep of last set was very close to failing. Will go with 1,25 kg increments from here on.

[Karelipoeg]

Wednesday, 21. November 2018

Squat: 5x100 kg / 5x105 kg / 5x110 kg
Bench Press: 3x5 @ 95 kg (209 lbs)
Deadlift: 1x5 @ 152,5 kg (336 lbs)

Comments:
Squat: Getting squats back up there. Knee feels better.
Bench Press: PR, yay. I am surprised how well my Bench Press has been growing. First fail was at 87,5 kg 3 weeks ago (which was PR btw), but after that I have not had any fails for 4 Bench Press workouts.
Deadlift: PR, yay. I felt like my lower back rounded quite a bit though.

[Karelipoeg]

Friday, 23. November 2018

Squat: 3x5 @ 110 kg (242 lbs)
The Press (seated): 3x5 @ 62,5 kg (209 lbs); Actual: 3x62,5 kg / 4x60 kg / 4x60 kg / 4x60 kg
Chin-ups: 3xAMRAP; Result: 9/7/6

Comments:
Squat: Good.
The Press (seated): 2,5 kg is way too big increment at this point, but I am still waiting for my micro-plates which I order almost a month ago.
Chin-ups: I always feel like puking after chins. It just makes me feel trashed. No other exercise makes me feel this way.

[Karelipoeg]

Monday, 26. November 2018

Squat: 3x5 @ 112.5 kg (248 lbs)
Bench Press: 3x5 @ 97,5 kg (214 lbs); Actual: 4/4/4/3
Power Clean practice 50-77,5 kg

Comments:
Squat: During workout it was all good. Knee felt fine. but it started hurting again in the evening and next day.
Bench press: Even though I failed, it was a PR, yay. This is my new 4RM. Can't wait to get to 3x5 @ 100 kg.
Power Clean: I did a bunch of single reps to practice technique. I started at 50 kg after warm-up, and kept adding weight by 2,5 kg increments, until the first ugly rep at 77,5 kg. Then coming back down to 60 kg felt effortless.

[Karelipoeg]

Wednesday, 28. November 2018

Low bar position stretch and shoulder flexibility
The Press (seated): 3x5 @ 60 kg (132 lbs)
Weighted Chin-ups: 3x5 @ BW + 8,75 kg (19 Lbs)

Comments:
Gosh, still that knee giving me hard time. I’ll try squatting every other workout and see how it will play out.
Stretching: I can get the low bar position, but only with huge wrist flexion. Trying to work that out with SSC Paul Horn’s stretch from a video recommended to me after my recent form check post.
The Press (seated): Every set was RPE 10 without a doubt. In fact the last rep of the 2nd set and 3rd set were so slow, that I ran out of oxygen and lost my valsalva about 3/4 way up. I also think that I automatically lean back too much, to engage my chest.
Weighted Chin-ups: I think it was easier than last time with 7,5 kg. I wonder where most people get stuck with this in their LP? Anyone?