Kerpal's Training Log

[Kerpal]

Still been training, just forgot to record last couple of workouts. I think I'm going to have to do a simple linear progression type program up to about where I was before, then switch to something more advanced. I tried deadlifting and squatting today and I pulled 405 pretty easily but when I started warming up for squats my quads literally felt like they were going to tear and I couldn't do more than 275 x 3 because of that.

 

[I-tallionStallion]

Hey man...I want to see a 455 or 470lb deadlift. Ever going to get any videos?

I know all about taking some time off...just look how bad my numbers got after 6 weeks off! haha keep it up Kerpal

 

[Kerpal]

Yeah, time off sucks

I did 455 x 2 and 475 x 1 back in November. I don't really want to post a video because I've said a lot of embarrassing things about myself on here.

 

[Kerpal]

01/30/09

Squat:

5 x 3 x 275 lbs

Dumbbell bench press:

3 x 8 x 65 lbs (each hand)

Deadlift:

5 x 365 lbs

 

[Kerpal]

02/02/09

Squat:

3 x 5 x 275 lbs

Dumbbell bench press:

3 x 6 x 70 lbs

Deadlift:

5 x 365 lbs

None of these were too difficult. I’m happy, seems like my strength is returning. A week ago I could barely squat 275, today I did 3 x 5 x 275 no problem.

 

[ProDJ26]

02/02/09

Squat:

3 x 5 x 275 lbs

Dumbbell bench press:

3 x 6 x 70 lbs

Deadlift:

5 x 365 lbs

None of these were too difficult.

lol

 

[Kerpal]

 

[ProDJ26]

your scaring the newbs and mqke it sound so easy lol

 

[yungahdubz]

How come your routine consists of just squats, ohp, bench and deadlift?

Also, has your bench improved? You said you used to have problems with it a while ago.

 

[Kerpal]

How come your routine consists of just squats, ohp, bench and deadlift?

Also, has your bench improved? You said you used to have problems with it a while ago.

Because those lifts (minus the bench) and the O-lifts are the important ones.

I'm going to DB bench again tomorrow, going for 3 x 5 x 75, which would be a new max for me. We'll see how it goes.

 

[Kerpal]

02/07/09

Squat:

3 x 5 x 285 lbs

Easy.

Dumbbell bench press:

5 x 75 lbs
4 x 75 lbs
1 x 75 lbs

Failed at rep 5 of 2nd set and rep 2 of last set. My right arm can lift it easily, my left can’t.

Deadlift:

5 x 375 lbs

Easy.

 

[Kerpal]

02/10/09

Speed deadlift:

15 x 1 x 285 lbs, 30 seconds between singles

Dumbbell bench press:

5 x 5 x 70 lbs

This wasn't too hard, but I already know that there's no way I'm going to get 5 x 5 x 75 lbs. I can't even do 3 x 5 x 75 yet. I guess this is the problem with dumbbells, you can't take small jumps with them. I'll have to figure out some way around this, maybe start switching between barbell and dumbbells, or do higher reps with 70 lbs next time, like 5 sets of 8, or maybe lower reps with 75, like 8 sets of 3. Any ideas?

Squat:

5 x 5 x 290 lbs

 

[Kerpal]

02/12/09

Overhead press:

5 x 120 lbs
4 x 115 lbs
4 x 115 lbs

Wow I've gotten weak here

Front squat:

3 x 185 lbs
3 x 205 lbs
3 x 215 lbs

Haven't done these in a while, wasn't sure how much weight to use so kept going up. Could have done a little more.

Chin up:

7 x bodyweight
7 x bodyweight
5 x bodyweight

Got weak here too

Roman chair sit up:

3 x 10 x bodyweight + red band

 

[Kerpal]

02/14/08

Speed box squat:

10 x 2 x 225 lbs, 1 minute between sets

Used a wide stance.

Dumbbell bench press:

3 x 75 lbs
3 x 75 lbs
2 x 75 lbs (failed 3rd rep)
4 x 70 lbs (failed 5th rep)

Dips:

10 x bodyweight
8 x bodyweight + length of chain (don’t know weight)

Deadlift:

4 x 385 lbs
2 x 385 lbs

I'm being very careful after I got hurt in November, my back was rounding a little too much, so I took a couple minutes’ rest, came back and did a double. I can tell when my back rounds because when it happens it feels like my abs suddenly have to work a lot harder.

Good morning:

3 x 8 x 115 lbs

This was only my 2nd time doing these and I’m not sure if my form was good or not, I’ll have to video myself next time so I can see. I used the safety squat bar (http://www.weighttrainersunited.com/SafetySquatBa1.JPG) because when I use a regular barbell it feels like it’s going to roll over my head at the bottom.

 

[Kerpal]

BTW, my back felt great after the good mornings. I think it was from the increased bloodflow. I'll have to start doing these more often.

 

[Kerpal]

02/16/09

****ty workout today.

Speed deadlift:

8 x 2 x 285 lbs, standing on 1 plate per foot
1 minute between sets

Overhead press:

3 x 5 x 115 lbs

Squat:

4 x 3 x 295 lbs
5 x 275 lbs

I was supposed to do 5 x 5 x 290 lbs today but I was just too tired. I decided to try 8 x 3 x 295 but after the 4th set I knew there was no way I’d be able to do it so I dropped down to 275 lbs and did a set of 5.

Bad workout today for several reasons:

1. I switched from Tuesday/Thursday/Saturday to Monday/Wednesday/Friday so I only got 1 day off in between weeks instead of 2 days.
2. The safety squat bar good morning totally wiped out my back and hamstrings. They’re both still very sore.
3. Didn’t sleep well last night.
4. Didn’t have much of an appetite today so didn’t eat enough.

Oh well, everyone has off days.

 

[ProDJ26]

Excuses numbers 1-4 lol

yeah we all have our off days

 

[Kerpal]

Yeah, will attempt 5x5x295 again next week.

The SSB is crazy for good mornings. Can't wait to see what this does for my deadlift

 

[Kerpal]

02/18/09

Dumbbell bench press:

3 x 5 x 75 lbs

Finally hit 3x5 with this weight, and it actually felt relatively easy. I had to check and make sure I hadn’t grabbed the 70s by accident. I will try 80 lbs next time.

Wide stance box squat:

2 x 5 x 225 lbs

Used a pretty low box. I was going to bring my tape measure but I forgot, so I’m not sure how low, but will measure next time. I did a full pause on the box and used a very wide stance just for a change. Really felt it in my adductors and not in my quads at all.

Chin up:

8 x bodyweight
7 x bodyweight

Roman chair sit up:

10 x bodyweight + double red band

 

[Kerpal]

Pistols:

2 x 5 x bodyweight, per leg

I forgot about this and it wouldn't let me edit the post for some reason.