Karel's 100% SS LP log

[Karelipoeg]

Monday, 30. September, 2019

Squat: 3x5 @ 47,5 kg (104 lbs)
The Press (seated): 3x5 @ 47 kg (103 lbs)
Deadlift: None
Chin-ups: 3xAMRAP; Result: 9/8/8

Comments:
The second set of The Press felt bad. It’s getting heavy. 1,5kg increment next time.
No Deadlifts because of torn callus.

[Karelipoeg]

Wednesday, 02. October, 2019

Squat: 3x5 @ 20 kg (44 lbs)
Bench Press: 3x5 @ 70 kg (154 lbs)
Deadlift: 3x5 @ 70 kg (154 lbs)
Chin-ups: 3xAMRAP; Result: 9/9/8

Comments:
Squat: I want to progress carefully because of past knee problems, and my goal is to squat 3x5@100kg by the end of the year. Having done calculations, It is sufficient to add 2,5kg on Mondays and Fridays, to reach my goal. Therefore I decided to start doing Wednesdays as active recovery with light weight. My muscles could recover easily from way more stress, but it is the previously problematic tendons that I am worried about. I don't have any pain whatsoever when squatting, but for the past couple of days knee pain is on and off with everyday activities.
Bench Press: Starts feeling heavy. First time I had discomfort in my wrists. Probably because of the fast progression. Last year I had no discomfort in my wrists whatsoever when doing 3x5@100kg. I started measuring my breaks. 3 min between BP sets today. 4 mins next time with +3kg increment on bar.
Deadlift: If you have noticed, I have been doing Straight Leg Deadlifts lately (SLDL). This was a precaution of mine just to get my quadriceps tendons used to being loaded again when squatting, but to avoid any additional loading from Deadlifts. But I still wanted to do some pulling for my lower back, glues and hamstrings, so I did SLDLs with light weight, stretching my tight hamstrings at the same time. I will keep doing that on Mondays and Fridays when I do my main Squats of the week, but from now I will do regular Deadlift on Wednesdays, Squat recovery days. I just miss Deadlifts too much and don't want to wait forever to start progressing in it.
Chin-ups: At the end of each set I felt I could have done one more, but what matters is progress and I have done 1 more rep during every workout for a few workouts, and I want to do a nice linear progression and add 1 rep every workout until I can do 10/10/10. After that move on to Weighted Chin-ups for 3x5, probably starting with 10kg weight (I tried 3x5@10kg a few weeks ago and It was not a problem, but not too easy either).

[Jared_T]

Have you thought about doing more volume at your squat weights? If it’s so light compared to your current strength levels, you could still utilize higher volume to make faster progress. This likely would also help the knee pain, tendons etc.
You must not even be able to feel any weight at 44lbs and only doing 3 sets of 5

[Karelipoeg]

Friday, 04. October, 2019

Squat: 3x5 @ 50 kg (110 lbs)
The Press (seated): 3x5 @ 48,5 kg (106 lbs)
SLDL: 3x5 @ 60 kg (132 lbs)
Chin-ups: 3xAMRAP; Result: 9/9/9

Comments:
Squat: Good.
The Press: The 3rd set seems to be easier than the 2nd quite frequently. Probably because after a lousy 2nd set I will re-focus.

Have you thought about doing more volume at your squat weights? If it’s so light compared to your current strength levels, you could still utilize higher volume to make faster progress. This likely would also help the knee pain, tendons etc.
You must not even be able to feel any weight at 44lbs and only doing 3 sets of 5

For someone in similar position as mine, I would probably give the same advice as you do. But right now I am not very confident in the strength of my quadriceps tendons. I believe last year I pushed them way too much after they hurt, so that they were degenerative instead of regenerative, and thus got weak and messed up. I have read quite a bit about it. Austin Baraki knows this knee problems stuff quite well. That’s true though that I almost don’t even feel the weights . I will keep the slow steady progress and build up to 100kg by 30th of December (I have the plan laid out in Excel). And I will probably do my current 1RM for a set of 5 reps by the end of May/June next summer.

[Karelipoeg]

Monday, 07. October, 2019

Squat: 3x5 @ 52,5 kg (115 lbs)
Bench Press: 3x5 @ 73 kg (160 lbs)
SLDL: 3x5 @ 60 kg (132 lbs)
Chin-ups: 3xAMRAP; Result: 10/9/9

Comments:
Squat: Good.
Bench Press: Felt good and strong today. Good control. +3kg increment next time.
Chin-ups: Good and strong.

I re-did my whole eating menu with healthy ingredients. Divided my 2000 daily kcal down to 5 approximately equal meals macro-nutrient wise according to what Jordan Feigenbaum writes in his article ‘To be a beast’. I keep my 5 meals apart from each-other by roughly 4 hours.
And I also fixed my sleeping schedule.
Trying to be smart outside the gym to benefit my progress.

[Karelipoeg]

Wednesday, 09. October, 2019

Squat: 3x5 @ 20 kg (44 lbs)
The Press (seated): 3x5 @ 50 kg (110 lbs)
Deadlift: 3x5 @ 80 kg (176 lbs)
Chin-ups: 3xAMRAP; Result: 10/10/9

Comments:
Squat: Active recovery day.
The Press: Was very hard. My left triceps starts vibrating mid-lift. I have had this before. I wonder if it is some mineral deficiency or something?
Deadlift: Easy.
Chin-ups: Hopefully I will get 3x10 on Friday. In that case I will start Weighted Chin-ups from Monday.

[Karelipoeg]

Friday, 11. October, 2019

Squat: 3x5 @ 55 kg (121 lbs)
Bench Press: 3x5 @ 76 kg (167 lbs)
SLDL: 3x5 @ 60 kg (132 lbs)
Chin-ups: 3xAMRAP; Result: 10/10/10

Comments:
Squat: Easy.
Bench Press: I was strong and the form was good today. +3kg increment next time.
SLDL: Good.
Chin-ups: I reached my first goal of 3x10. Now going for Weighted Chin-ups. I will start at BW+10kg. My first goal is to reach 3x5 @ BW+20kg. During my last LP, 20kg was the weight I got to, but never really managed to successfully complete 3 sets of 5 reps. Always missed a rep or few.

[Karelipoeg]

Monday, 14. October, 2019

Squat: 3x5 @ 57,5 kg (126 lbs)
The Press (seated): 3x5 @ 51 kg (112 lbs)
SLDL: 3x5 @ 60 kg (132 lbs)
Weighted Chin-ups: 3x5 @ BW + 10 kg (22 lbs)

Comments:
Squat: So far so good.
The Press: Felt like it was my limit weight for 3x5 and couldn't have done a single kilo more. From here on, each workout, not knowing whether I can do the weight, it gets exciting!
SLDL: Good.
Weighted Chin-ups: Not hard. +2kg increment next time.

[Karelipoeg]

Wednesday, 16. October, 2019

Bench Press: 3x5 @ 79 kg (174 lbs)
Deadlift: 3x5 @ 90 kg (198 lbs)
Weighted Chin-ups: 3x5 @ BW + 12 kg (26 lbs)

Comments:
No Squat on Wednesdays anymore.
Bench Press: Despite the lack of sleep tonight and caloric deficit, I felt very strong today. +2,5kg increment next time.
Deadlift: Easy. +10kg increment next time.
Weighted Chin-ups: Good performance. +2kg next time.
Bodyweight has not gone down too much with my cut so far. Lost around 2kg in 6-7 weeks. But I can clearly see that I’ve lost some fat. Most likely I can consider that have lost more than 2kg, but gained some water weight, because at the beginning of the period I had not worked out for a while and when I started to train, muscles got toned and hold more water. I was on 2200 kcal per day on most days until now. From here on I will cut the daily avocado and will be on 2000 kcal.

[Karelipoeg]

Friday, 18. October. 2019

Squat: 3x5 @ 60 kg (132 lbs)
The Press (seated): 3x5 @ 52 kg (114 lbs); Actual: 4/3/3/3/4
SLDL: 3x5 @ 60 kg (132 lbs)
Weighted Chin-ups: 3x5 @ BW + 14 kg (30 lbs)

Comments:
I've been stupid by skipping some sleep again for a few nights. Just a little, but it adds up. Will get that fixed.
Squat: Good.
The Press: This is the first time during this LP that I've failed to complete a set of 5. Going to be a challenge from here on. -1kg decrement next time.
SLDL: Easy.
Weighted Chin-ups: Challenging. +1kg increment next time.