Karel's 100% SS LP log

[Karelipoeg]

Thursday, 13. December 2018

Bench Press: 3x5 @ 102,5 kg (225 lbs); Actual: 3x102,5kg / 3x100kg / 4x97,5kg / 5x95kg
Power Clean practice

Bench Press: Weak day. Not much sleep lately.
Power Clean: Bunch of single reps @ 60 kg. Working on technique. Useful que that worked for me: Lower contact point on my thighs and try to jump AFTER the contact. The jump still happens kind of simultaneously, but I seemed to get more power out of this.

[Karelipoeg]

Monday, 17. December 2018

The Press (seated): 5x5 @ 50 kg (110 lbs) w. 60s breaks; Actual: 5/5/5/5/3/3
Weighted Chin-ups: 3x5 @ BW + 11,25 kg (24 lbs); PR!
Deadlift: 3x5 @ 140 kg (308 lbs)

Comments:
The Press (seated): It was a late night workout and I just wanted to get to sleep. This is why the short breaks. Also I have busy days lately, and not that much time for workouts. I will try to never skip a workout though. And since I stopped making progress with 3x5 at this, I will see where I can get with 5x5, increasing weight if I was successful last workout, and increasing rest periods by 30s if I was unsuccessful last time.
Weighted Chin-ups: Felt strong. Easier, than 10 kg last time. I see room for growth.
Deadlift: Since I am unable to squat at the moment, I will do several sets of Deadlift instead. Unbelted at first.

[Karelipoeg]

Wednesday, 20. December 2018

Bench Press: 4x105kg (PR!) / 4x102,5kg / 5x100kg / 5x100kg
Power Clean practise: Single reps only, 50kg / 52,5kg / 55kg / ... / 75kg / 77,5kg / 80kg (PR!) / 82,5kg (failed)
Then a few reps with 70 kg and then a ton of reps with 60 kg.

Comments:
Bodyweight has started to go up again. I started at 80,5 kg (177 lbs) on 5th of September and today I was 91,5 kg (201 lbs). This is the heaviest I have ever weighed and the first day over 200 lbs. The whole time I have been on 3 workouts per week, and 3900-4200 kcal per day. So I got 11 kg (24 lbs) increase with 3 and a half months (16 and a half training weeks) Which is about 1 and a half lbs per week. I had rapid weight gain from week 1 to the end of week 10, and then from week 11 to the end of week 15 my weight gain stopped. If fact, my weight gain stopped just about when I stopped doing Squats (bad knee). And now it started growing again, when I started doing more Deadlifts. I think my body did not get enough stress without Squats to trigger growth, and now more Deadlifts give me the missing stress.
Bench Press: PR, yay. Good gains. Felt strong today. I feel we need much more to emphasize the importance of a good mind-set and self-talk to build yourself up before the heavy set. Today I was on top of my mental game. I have had so many times, when I got better result on a consecutive set, than the previous one, by building myself up with good self-talk, building my confidence, saying things like: I can do this, This is me, I am stronger than ever, I have done this before, It is easy, I will push myself, I will grind through this, I will control the bar, I have lazer-like focus, I am calm and confident about this, I can I will I'm going to, f**k yeah, I am a f*****g beast, I am motherf*****g strong. Etc.
Power Clean practise: I feel pretty decent technique considering the fact of having not been coached. Planning to do a form check video soon.

[positronbomb]

Congrats on the bench PR.
I can't wait to hit the 100kg barrier on bench.

[positronbomb]

107.5 kg for 3 reps.
You will do that. Like I said, you own that.

[Karelipoeg]

Friday, 21. December 2018

The Press (seated): 3x5 @ 60 kg (132 lbs); Actual: 4/4/4/4
Chin-ups: 3xAMRAP; Result: 10/9/6 (PR!)
Deadlift: 2x5 @ 142,5 kg (314 lbs)

Comment:
The Press (seated): Tried 5th rep on the 1st set, but failed.
Chin-ups: On the 1st set I could have done 11 or 12, but my goal is to get to 10/10/10 and after that continue with Weighted Chin-ups 3x5 only.
Deadlift: No belt.

[Karelipoeg]

Saturday, 22. December 2018

Bench Press: 3x5 @ 102,5 kg (225 lbs); Actual: 5x102,5kg (PR!) / 3x102,5kg / 4x100kg / 4x100kg
Power Clean practise

Comments:
I will be away from training equipment until Wednesday, so I did the Monday's workout ahead of time.
Bench Press: Felt good and strong.
Power Clean: A ton of single reps with 60-70 kg

107.5 kg for 3 reps.
You will do that. Like I said, you own that.

Yup, you are most likely right. I think I'll try on Friday.

[Karelipoeg]

Wednesday, 26. December, 2018

The Press (seated): 3x5 @ 57,5 kg (126 lbs)
Weighted Chin-ups: 3x5 @ BW + 12,5 kg (27 lbs) (PR!)
Deadlift: 2x5 @ 145 kg (319 lbs)

Comments:
The Press (seated): Decent performance, but the weight is lower too.
Weighted Chin-ups: Keeps growing without problems. Happy with progress.
Deadlift: No belt. Decent form.

[Karelipoeg]

Thursday, 27. December 2018

Bench Press: 3x107,5kg (PR!) / 6x100kg (PR!) / 4x100kg / 4x100kg
Power Clean practise: 50kg / 52,5kg / 55kg / ... / 80kg / 82,5kg (PR!) / 85kg (PR!) / 80kg / 80kg / 80kg / 70kg / 70kg / 70kg

Comments:
Bench Press: New 3RM (which is also a new 2RM and 1RM for me) and new 6RM. Getting stronger every workout.
Power Clean: A bunch of single reps progressively increasing to practise technique. Happy with a 5kg PR. I feel like trying a new PR every workout in this. Just missing about 6-7 kg to Power Clean my body-weight, which is the current goal.

107.5 kg for 3 reps.
You will do that. Like I said, you own that.

You got that right

[Karelipoeg]

Tuesday, 01. January, 2019

The Press (seated): 3x5 @ 60 kg (132 lbs)
Chin-ups: 3xAMRAP; Result: 10/9/7 (PR!)
Deadlift: 2x5 @ 147,5 kg (325 lbs)

Comments:
Been awake for 22 hours. Las meal was pizza. I feel like crap.
The Press: Last rep was extremely slow. Ran out of oxygen.
Chin-ups: I could have gotten 11 on the 1st set, but I want to get to 10/10/10
Deadlift: Good and strong.

Goals for the year:
1) Fix my knee
2) Get body-weight to 85 kg
3) Get to 1000 lbs club (Squat+Deadlift+Bench Press)
4) Power-Clean 100 kg (220 lbs)
Action steps:
1) See my uncle (he is a good doctor in this kind of stuff)
2) Eat healthy and track calories
3) Never miss a workout and don't try to re-invent the system (doing stupid workouts)
4) Practise, train, practise, train...