Karel's 100% SS LP log

[Karelipoeg]

Wednesday, 13. February, 2019

Squat
Bench Press: 3x5 @ 85 kg (187 lbs)
Power Clean: 5x3 @ 70 kg (154 lbs)

Comments:
I've been pretty busy with work, I still get all my workouts done, but just haven't taken the time to write them up here.
Squat: Knee pain when squatting.
Bench Press: Light day for presses.
Power Clean: Took a different stance with my heels together and toes pointing out. Seems working well. Different grip width as well (same as my Deadlift grip). Worked well.

Hope your knees are ok.

Could be better. Every time I start doing Squats again, it comes back after 3 workouts or so.

[Karelipoeg]

Friday, 15. February, 2019

Squat: 3x5 @ 60 kg (132 lbs)
The Press (seated): 1x5 @ 60 kg (132 lbs)
Weighted Chin-ups: 3x5 @ BW + 17,5 kg (38 lbs); (PR!)

Comments:
Squat: Lighter weight just to see how my knees feel. I might need to do a longer warm-up for my legs and knees. Usually I just Squat for Squat warm-up. I took of my lifting shoes for the last set and did it barefoot. It seemed to feel better for my knees. I will see.
The Press: Intensity day for presses.

[Karelipoeg]

Monday, 18. February, 2019

Front Squat: 3x5 @ 60 kg (132 lbs)
Bench Press: 5x5 @ 97,5 kg (214 lbs); Actual: 4x97,5 / 4x95 / 5x92,5 / 5x92,5 / 5x92,5
Deadlift: 1x5 @ 157,5 lg (347 lbs); (PR!)

Comments:
I took on vegetarian challenge for a month (started a week ago already). I only skip meat, chicken, fish. After a month I will return to regular diet. Just curiosity.
Squat: I will change to Front Squats and see how it feels on my knee. I will start LP with small steps starting at 60 kg. No shoes. No pain.
Bench Press: Volume day for presses. Cutting back on body-weight is making my presses weaker very fast.
Deadlift: No belt. All good here.

[Karelipoeg]

Wednesday, 20. February, 2019

Front Squat: 3x5 @ 62,5 kg (137 lbs)
The Press (seated): 3x5 @ 47,5 kg (104 lbs)
Chin-ups: 3x10; (PR!)

Comments:
Front Squat: No shoes. No pain. All good.
The Press: Light day for presses.
Chin-ups: Finally hit my goal. From here on I will only do Weighted Chin-ups.

[Karelipoeg]

Friday, 22. February, 2019

Front Squat: 3x5 @ 65 kg (143 lbs)
Bench Press: 1x5 @ 100 kg (220 lbs); Actual: 3 reps
Power Clean: 5x3 @ 72,5 kg (159 lbs)

Comments:
Front Squat: No shoes. No knee pain. All good.
Bench Press: Intensity day for presses. Cutting body-weight is making me weaker.
Power Clean: I just used "Powerful start of pull from strong starting position" as mental que. Felt good.

[Karelipoeg]

Monday, 25. February, 2019

Front Squat: 3x5 @ 67,5 kg (148 lbs)
The Press (seated): 5x5 @ 57,5 kg (126 lbs); Actual: 4/4/2/4/3
Deadlift: 1x5 @ 160 kg (352 lbs); Actual: 2 reps

Comments:
Front Squat: No Shoes. No knee pain. All good.
The Press: Volume day for presses. Cutting back on body-weight is making me weaker.
Deadlift: 5 rep PR attempt, but failed.

[Karelipoeg]

Wednesday, 27. February, 2019

Squat: 1x5 @ 100 kg (220 lbs)
The Press
Deadlift
Weighted Chin-ups

Comments:
I went to a public gym with my friend. This is why it is kinda random workout.
Squat: Oddly enough, no knee pain what-so-ever.
All else was lighter weights, than my usual workout weights.

[Karelipoeg]

Friday, 01. March, 2019

Front Squat: 3x5 @ 70 kg (154 lbs)
The Press (seated): 1x5 @ 57,5 kg; Actual: 4 reps
Power Clean: 5x3 @ 75 kg (165 lbs); Actual: 3x75 / 3x70 / 3x70 / 3x70 / 3x60

Comments:
Front Squat: Back to my Front Squat LP. No shoes. No knee pain. All good.
The Press: Intensity day for presses. Cutting back on weight is making me weaker.
Power Clean: Very inconsistent technique throughout. This is why I lowered the weight. Just felt it was hard to focus.

[Karelipoeg]

Monday, 04. March, 2019

Front Squat: 3x5 @ 72,5 kg (159 lbs)
Bench Press: 5x5 @ 95 kg (209 lbs); Actual: 4x95 / 4x92,5 / 5x90 / 4x90 / 5x87,5
Deadlift: 1x5 @ 155 kg (341 lbs); Actual: 3 reps

Comments:
Front Squat: I tried lifting shoes first time for this after a few weeks. Without shoes there was no knee pain. With shoes now the knee pain came back. I will go back to shoe-less Front Squat, and lower the weight by 2 workouts. Then LP back upwards.
Bench Press: Volume day for presses. Getting weaker again.
Deadlift: Tried, but failed the 4th rep. I tried a little wider foot stance than usual. I felt like I had a little more control over the bar. I will keep my feet this way when Deadlifting now, to see if it makes a difference. I used to have wider stance like this a year ago, and my Deadlift was strong then. I tried narrower stance with toes and knees pointing out at some point and stuck to it. Not sure why.

Gosh, cutting back on weight is making me weaker every single workout. This is the beginning of the 4th week of my vegetarian challenge as well. I get 2500 kcal and 150 g protein per day. I will add a meal to my workout days to see how it affects my workouts. Soon back to eating meat as well.

[positronbomb]

Do you feel HLM is working for bench/press?

I was thinking of increasing frequency of both to 3 times a week except it would go Heavy press, Light Bench, then the next workout would be Heavy bench, Light press.