Karel's 100% SS LP log

[positronbomb]

You got that right

I knew it.

[Karelipoeg]

Thursday, 03. January 2019

Bench Press: 3x5 @ 102,5 kg (225 lbs); Actual: 5/4/4/2
Power Clean: 50kg / 52,5kg / 55kg / ... / 80kg / 82,5kg (PR!) / 85kg (PR!)

Comments:
Bench Press: Failed, but still by best so far.
Power Clean: I just don't feel comfortable doing bigger jumps than 2,5 kg. If I try, I will get crappy reps.

[Karelipoeg]

Saturday, 05. January, 2019

The Press (seated): 3x5 @ 62,5 kg (137 lbs); Actual: 4/4/4/3
Weighted Chin-ups: 3x5 @ BW + 13,75 kg (30 lbs) (PR!)
Deadlift 2x5 @ 150 kg (330 lbs)

Comments:
The Press (seated): Failed, but still my best so far.
Weighted Chin-ups: Last set was close to failure. I wonder how long does my LP last. I would be very excited if I got to 20 kg.

[Karelipoeg]

Monday, 07. January, 2019

Bench Press: 3x5 @ 102,5 kg (225 lbs) (PR!)
Power Clean: 50kg / 52,5kg / 55kg / ... / 75kg / 77,5kg / 80kg / 80kg / 80kg / 70kg (+ few more)

Comments:
Bench Press: Felt good and strong.
Power Clean: I tend to automatically jump my legs too wide apart. I took correct jump width as mental que and my after-jump balance had a good improvement.

[Karelipoeg]

Wednesday, 09. January 2019

The Press (seated): 3x5 @ 62,5 kg (137 lbs); Actual: 5/4/3/4
Chin-ups: 3xAMRAP; Result: 10/9/7
Deadlift: 2x5 @ 150 kg (330 lbs)

Comments:
The Press: My best so far. Had an amazing last set. Mental power.
Chin-ups: Tried 8th rep on the last set, but failed.
Deadlift: Started using belt.

[Karelipoeg]

Friday, 11. January 2019

Bench Press: 3x5 @ 105 kg (231 lbs); Actual: 5/4/3/3
Power Clean practise

Comments:
Bench Press: Failed the goal, but had my best so far.
Power Clean practise: DO NOT POWER CLEAN WITH LOOSE UNDERWEAR. THIS MIGHT RESULT IN SERIOUS INJURIES TO BALLS AND PENIS. I got a painful lesson, but I got lucky . Could have been worse.

[Karelipoeg]

Monday, 14. January 2019

Squat: 3x5 @ 20 kg (44 lbs)
The Press (seated): 3x5 @ 62,5 kg (137 lbs); Actual: 5/5/4/3
Weighted Chin-ups: 3x5 @ BW + 15 kg (33 lbs)

Comments:
Squat: I will try to start squatting again. This time I will focus to have as little pressure on my knees as possible. This will bring my hips backwards and back more horizontal. As soon as I feel knee pain for the first time, I will try Front Squats and see if it feels different.
The Press: Failed, but still my best so far.
Weighted Chin-ups: Good improvement every time so far.

[Karelipoeg]

Wednesday, 16. January, 2019

Squat: 3x5 @ 30 kg (66 lbs)
Bench Press: 3x5 @ 105 kg (231 lbs); Actual: 4/3/3/2/2/2
Deadlift: 1x5 @ 152,5 kg (336 lbs); Actual: 20kg / 30kg / 40kg / ... / 160kg / 170kg / 180 kg (fail)

Comments:
Squat: Good today. Focused on glute activation. seems to hold pressure off my knees. Figured out a decent low bar grip finally.
Bench Press: Weak day. Will go one increment down next time.
Deadlift: I still have that monkey inside of me that comes out every once in a while to make me do stupid shit. But I was expecting to get 180kg up and fail at 190kg. All Deadlifts were unbelted.

[Karelipoeg]

Friday, 18. January, 2019

Squat: 3x5 @ 40 kg (88 lbs)
The Press (seated): 3x5 @ 62,5 kg (137 lbs); Actual: 3x62,5kg / 5x60kg / 5x60kg / 4x60kg
Chin-ups: 3xAMRAP; Result: 10/10/6

Comments:
Squat: Still very careful with my knee.
The Press: Weak day, I guess.
Chin-ups: Never before got 10 reps on 2nd set. Therefore I am stronger than ever.

[Karelipoeg]

Monday, 21. January, 2019

Squat: 3x5 @ 50 kg (110 lbs)
Bench Press: 3x5 @ 102,5 kg (225 lbs); Actual: 5/4/3/2/2
Power Clean: 5x3 @ 65 kg (143 lbs)

Comments:
Squat: I have learned so far, that in theory, I should move knees forward to their final position at the beginning of decent. Not the case to avoid my knee pain though. I found that I need to move my hips back at the beginning of decent. This keeps the pressure off my knees. I guess I lift more with my back this way, because if the hips are far back, My torso needs to be more horizontal to keep the bar in the middle of the foot. Seems fine according to theory.
Bench Press: This was lower weight than last time. I'll repeat the weight next time.
Power Clean: I have done quite a bit of practising lately with single reps. Now I am back to 5x3. Practising seems to have paid off. Technique felt solid, consistent and confident. I do 3 min breaks here, while 5 min on other lifts. I focused on keeping my arms straight to get rid of the arm pull, which I wasn't even aware of doing before Rip noticed it in my form check video. Definitely helpful.