Karel's 100% SS LP log

[Karelipoeg]

Monday, 11. November, 2019

Squat: 3x5 @ 75 kg (165 lbs)
The Press: 3x5 @ 50 kg (110 lbs)
Weighted Chin-ups: 3x5 @ BW + 20 kg (44 lbs); Actual: 5/5/4
Muscle-up drill

Comments:
Squat: I get occasional knee pain but it does not occur while lifting. And it does not seem to be even associated with lifting. Usually I get sore knees if I have been sitting down for a while with my knees bent close to 90 degree angle. If knees are less bent while sitting, usually there comes no knee pain. Weird. Needs stretching?
The Press: Good but hard.
Weighted Chin-ups: Failed my last rep of last set. Will try again next workout.
Muscle-up drill: Weaker than last time.

[Karelipoeg]

Wednesday, 13. November, 2019

Bench Press: 3x5 @ 87 kg (191 lbs)
Deadlift: 3x5 @ 115 kg (253 lbs)
Weighted Chin-ups: 3x5 @ BW + 20 kg (44 lbs)

Comments:
Bench Press: Very hard.
Deadlift: Unexpectedly hard today.
Weighted Chin-ups: On top of my mental game.

[Karelipoeg]

Friday, 15. November, 2019

Squat: 3x5 @ 77 kg (169 lbs)
The Press: 3x5 @ 52,5 kg (115 lbs)
Weighted Chin-ups: 3x5 @ 21 kg (46 lbs) (PR!)
Muscle-up drill

Comments:
Squat: Good.
The Press: Technique seems to be improving.
Weighted Chin-ups: Good.
Muscle-ups: I was able to do my first successful Muscle-up without assistance today.

[Karelipoeg]

Monday, 18. November, 2019

Squat: 3x5 @ 79 kg (174 lbs)
Bench Press: 3x5 @ 88 kg (194 lbs)
Weighted Chin-ups: 3x5 @ BW + 22 kg (48 lbs) (PR!)

Comments:
Squat: Sometimes I get slight knee pain during first and second warm-up set, but never during work sets.
Bench Press: Felt just a little easier than last time. Happy with my progress.
Weighted Chin-ups: Good.

[Karelipoeg]

Wednesday, 20. November, 2019

The Press: 3x5 @ 54 kg (119 lbs)
Deadlift: 35 @ 120 kg (264 lbs)
Weighted Chin-ups 3x5 @ 23 kg (50 lbs); Actual: 4/4/3 (PR!)
Muscle-up drill

Comments:
The Press: Happy with today's performance.
Deadlift: It was harder than I was expecting.
Weighted Chin-ups: Failed the 3x5 but still a PR.
Muscle-up: Good.

[Karelipoeg]

Friday, 22. November, 2019

Squat: 3x5 @ 81 kg (178 lbs)

Comments:
I had something unexpected come up so I had to stop my workout after squats. Will finish tomorrow.
Squat: Left knee had pain on 1st and 2nd warm-up sets.

[Karelipoeg]

Saturday, 23. November, 2019

Bench Press: 3x5 @ 89 kg; Actual: 3x89 / 5x80 / 7x80
Weighted Chin-ups: 3x5 @ 20 kg (44 lbs); Actual: 5/5/6 (PR!)

Comments:
Since I wasn't able to finish the workout yesterday, I continued today.
Bench Press: Failed the 4th rep of 1st set. Strength wasn't there today. Decided to go with lower weight. Last set was AMRAP.
Weighted Chin-ups: Decided to go a few kilos lighter as well. Last set was rep PR.

[Karelipoeg]

Monday, 25. November, 2019

Squat: 3x5 @ 82,5 kg (181 lbs)
The Press: 3x5 @ 55 kg (121 lbs); Actual: 5/4/4
Weighted Chin-ups: 3x5 @ 22,5 kg (49 lbs); Actual: 5/5/4 (PR!)
Musle-up drill

Comments:
Squat: I was going to do 83 kg as my program is set, but the small plates were occupied. I guess I am too picky sometimes.
The Press: Feels pretty decent as far as technique. I think my previous PR for 3x5 is 55 kg so I am getting close to breaking it.
Weighted Chin-ups: Good. PR.
Muscle-ups: Good.

[Karelipoeg]

Wednesday, 27 November, 2019

Bench Press: 3x5 @ 88 kg (194 lbs)
Deadlift: 3x5 @ 125 kg (275 lbs)

Comments:
Body-weight has gone down to about 78kg by now.
Bench Press: I started using my old weightlifting belt instead of new powerlifting belt. I found I can engage my core more this way. I guess what will be the solution in long term is to get a 3" powerlifting belt for BP instead of the 4" one I have. The sets were heavy as F. but I did em.
Deadlift: I started using belt on my deadlifts. So far I've been doing double overhand grip with bar just hanging in my fingers, but finger strength comes slow, and soon I will switch to hook grip.
My bicep tendons felt a bit sore after DLs. I guess doing weighted chin-ups 3 times a week is a lot of stress. I didn't do them today, and I think I will switch to doing them just once a week. Also I want to do more DL-s, so I will probably start doing them twice a week soon.

[Karelipoeg]

Friday, 29. November, 2019

Squat: 3x5 @ 85 kg (187 lbs)
The Press: 3x5 @ 55 kg (121 lbs)
Muscle-up drill

Comments:
Squat: Good.
The Press: Last rep was really limit effort today.
Muscle-up: Made good progress to lighter resistance bands.