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Kerpal's Training Log

Discussion in 'Health and Fitness' started by Kerpal, Oct 8, 2008.

  1. Kerpal

    Kerpal Master Don Juan

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    Decided to start a new one, getting back into it seriously now...

    All weight in pounds unless otherwise stated.

    10/07/08

    Clean & Jerk

    2 x 185
    2 x 185
    2 x 190
    2 x 190
    2 x 195
    2 x 195
    2 x 200 (failed at jerk)

    Need to work on my jerk. I have a hard time making myself get under the bar. The clean is easy.

    Squat:

    3 x 5 x 275 lbs

    Decided to go light. Was pretty easy.

    Bench press:

    4 x 170 (Failed on last rep, **** the bench press :mad: )
    5 x 165 Easy
    5 x 165 Easy

    Deadlift:

    5 x 365 Easy
    2 x 405 Easy

    Going for 5 x 405 on Saturday
     
    Last edited: Oct 8, 2008
  2. Fuglydude

    Fuglydude Master Don Juan

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    When was 275 x 5 for squat considered light!? Stop making me look bad :D

    Great work though man, excellent numbers. 405 x 5 is killer for deads. My personal best w/ 4 plates is 5 reps as well, so I hope you get it. Good luck!

    What are your stats? Ht./wt./body comp? How many years have you been lifting?
     
  3. Kerpal

    Kerpal Master Don Juan

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    5'11-6'0, 185 lbs. I have no idea what my bodyfat % is, it's not very high but could be lower. I have a flexed 6 pack if that means anything. Been training about 2 years.
     
  4. I-tallionStallion

    I-tallionStallion Master Don Juan

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    Nice...good lifts and a good attitude. Let's get to serious work Kerpal. Have fun with the 5 reps at 405 :)
     
  5. Kerpal

    Kerpal Master Don Juan

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    10/11/08

    Was planning to snatch, squat, overhead press and deadlift today but I have midterms coming up and I really have to do some studying. So I decided to shorten my workout by just doing the heavy lifts, skipped the snatch and OHP. I may do them tomorrow.

    Squat:

    3 x 5 x 285 lbs

    Went light again. Was very easy, used low rest periods. I'm just going to do this a couple more times until I get back up to around 315 lbs and then switch back to Texas Method style programming. Some guy saw me squatting and said "Damn bro, you go ****ing deep!" :crackup:

    Deadlift:

    5 x 405 lbs

    The last rep was the hardest, longest, slowest rep I've ever pulled and I was shaking afterward, but I got it. It was a combination of fatigue and bad form, I let the bar roll away from me a little before I pulled it. My forearms and biceps got a serious pump from this too, lol. I'm closing in on a 500 dead :D

    Edit:

    Used my roommate's barbell to OHP:

    Overhead press:

    3 x 135 lbs
    3 x 135 lbs
    3 x 135 lbs
    2 x 135 lbs
    1 x 135 lbs
     
    Last edited: Oct 12, 2008
  6. Kerpal

    Kerpal Master Don Juan

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    10/14/08

    Power snatch:

    2 x 155 lbs
    2 x 155 lbs
    2 x 155 lbs
    2 x 155 lbs
    2 x 160 lbs (PR)
    2 x 160 lbs
    2 x 160 lbs

    I was going to do 1 more double with 160, but I kept failing. Dropped the weight and still kept failing so decided to call it a day for snatching.

    Squat:

    3 x 5 x 295 lbs

    1st set was very difficult for some reason, next 2 were easier. Back a little fatigued from the deadlifts last week.

    Bench press:

    3 x 5 x 170 lbs
     
  7. Kerpal

    Kerpal Master Don Juan

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    Got sick on Wednesday and missed Thursday's workout, still sick but went in anyway today:

    10/18/08

    Squat:

    3 x 3 x 315 lbs Easy.

    Chin ups:

    12, 9, 7 x bodyweight

    Deadlift:

    2 x 1 x 420 lbs Easy, should have gone for a triple
    2 x 1 x 405 lbs, standing on 1 plate per foot Easy
    1 x 1 x 315 lbs, standing on 2 plates per foot Easy
    2 x 1 x 365 lbs, standing on 2 plates per foot Easy

    I really like deficit deadlifts. This was only my 2nd time doing them but they should help a lot off the floor.

    Speed deadlift:

    15 x 1 x 185 lbs + double green bands, 30 seconds between reps
     
  8. Kerpal

    Kerpal Master Don Juan

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    Still training but forgot to record last 2 sessions.

    10/26/08

    Bench

    5 x 100
    4 x 120
    6 x 3 x 140

    Deadlift

    2 x 445
    3 x 1 x 405, standing on 2 plates per foot
    3 x 370

    Chin up

    7 x bodyweight
    7 x bodyweight
    7 x bodyweight

    Pistols

    3 x 5 per leg x bodyweight
     
    Last edited: Oct 28, 2008
  9. Kerpal

    Kerpal Master Don Juan

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    10/30/08

    Bench:

    1x5x100
    1x4x110
    1x3x120
    2x3x130
    2x2x150
    2x2x160
    2x170
    2x2x160
    2x2x175
    2x3x130
    5x120
    8x110
    10x100

    Squat:

    3 x 335

    I'm not really in the mood to squat lately. Not sure why.

    Afterwards did some wind sprints. 50 meters sprint, jog back to starting line, x 10, it kicked my ass. Haven't been doing enough conditioning lately.

    I'm thinking that I really want to hit a 250 OHP, 315 bench, 405 squat and 500 deadlift and then just focus on the O-lifts and conditioning for a while. I'm a long way off from a 250 OHP and a 315 bench though. Right now I'm doing Sheiko for bench, hence why I have so many sets. Figured I'd try something new.
     
    Last edited: Oct 30, 2008
  10. Quagmire911

    Quagmire911 Master Don Juan

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    Sheiko came to mind when I saw that! I want to give it a go at some point.

    A guy on IA's runs a sheiko. Tannhauser I think he is called, he has a log too.
     
  11. Warboss Alex

    Warboss Alex Master Don Juan

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    I hardly think anything more complex than plain simple progressive overload is necessary if you can't bench 220 yet. But good luck with it either way
     
  12. Kerpal

    Kerpal Master Don Juan

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    I know, but I'm at my wit's end here with the ****ing bench press :mad: I figure nothing can hurt at this point. Also, it allows me to use lower-than-max weights, which means I don't have to do it in the rack, which is annoying and distracting. I train alone so I don't have a spotter.
     
  13. Warboss Alex

    Warboss Alex Master Don Juan

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    you haven't really trained the bench press properly, from your past training logs it's always been a secondary concern. hence it's lagging behind. train it properly for a while and you'll see gains just doing progressive loading.

    get a spotter for the bench, you can lose a lot of strength unracking the bar (depending on your wrist strength and your height). just get a handoff for it.

    also post a video of your form, bench is one exercise when a tiny adjustment in form can make all the difference. this is true to the squat to a lesser extent and less true for the deadlift but for the bench it's crucial
     
  14. Kerpal

    Kerpal Master Don Juan

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    Well, I'm not going to post a video. I've said a lot of things about myself on here that I wouldn't want everyone finding out. But I will try to find a training partner. My roommate wants to start working out, so maybe him. I have no idea what happened to the powerlifter guy I was training with, I haven't seen him at the gym in almost a month.

    11/01/08

    Close grip bench press:

    5x80
    5x100
    4x110
    4x120
    2x3x130
    2x3x140
    2x2x150

    Deadlift:

    1x455 Easy

    1x455 Easy

    1x495 Got it to the knees and my back was just rounding too much, so I dropped it. Not worth crippling myself, I'll wait till I'm strong enough to do it properly.

    10x315 Decided to do some higher reps. Was fun.

    Experimented with sumo a little after this with 315. Tried different foot positions, etc, anywhere from arms just inside the legs to feet touching the plates. Only my second time doing sumo. I like conventional better, feels like I'm "cheating", but it may be a good assistance exercise.

    Neutral grip chin up:

    5xbodyweight
    4xbodyweight

    I was wiped out after the deadlifts.

    Pistols:

    10 per leg x bodyweight

    I was wiped out after this. Decided to call it a day.
     
  15. I-tallionStallion

    I-tallionStallion Master Don Juan

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    455lbs...VERY NICE!! Then you did 315 for 10 reps...yikes. I haven't maxed on Deads in a long time but I very much doubt I could do 455lbs easily. Keep it up Kerpal!!!
     
  16. Kerpal

    Kerpal Master Don Juan

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    Thanks! I hope to hit 500 within the next couple of months.

    Also I forgot to mention, I have been doing a paused powerlifting-style bench press, not a touch and go.
     
  17. MrS

    MrS Master Don Juan

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    Start focusing on your bench form, with a 500 lb deadlift and a 175lb bench you are doing something wrong or just a natural at deadlifting.
     
  18. Kerpal

    Kerpal Master Don Juan

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    I think I am a natural at deadlifting. I have relatively long arms for my height and my lower back seems to recover very quickly from deadlift workouts.
     
  19. MrS

    MrS Master Don Juan

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    same, I bet your deadlift form isn't particularly good either but you can still get the rep.

    1x495 Got it to the knees and my back was just rounding too much, so I dropped it. Not worth crippling myself, I'll wait till I'm strong enough to do it properly.

    if you complete it it isn't bad for you, just a proper grinder.


    as I mentioned before, your form is probably not perfect but you still got that pulling strength. Suprised you can't do more chins though.
     
  20. Kerpal

    Kerpal Master Don Juan

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    I can knock off 18 bodyweight chins if I'm fresh. But not right after deadlifting, lol.
     

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