Kerpal's Training Log

[Kerpal]

03/21/09

Great workout today.

Squat:

3 x 365 lbs

This used to be my 1 rep max. 3rd rep was a real grinder but I got it.

Overhead press:

3 x 5 x 130 lbs

Deadlift:

5 x 405 lbs

Felt like I could have gotten a couple more reps here, but not without my form deteriorating.

 

[Kerpal]

03/23/09

Terrible workout today I probably shouldn't even have gone in. I didn’t feel well and really wasn’t in the mood to train. I just wanted to go home and go to bed.

Dumbbell bench press:

3 x 85 lbs
2 x 85 lbs
1 x 85 lbs

Ring push ups:

3 x 10 x bodyweight

Squat:

5 x 315 lbs
4 x 315 lbs (failed 5th rep)
1 x 315 lbs (failed 2nd rep)

Reverse hyper:

3 x 10 x 135 lbs

This felt easier than last time I did it even though it was more weight. My back and hamstrings didn’t go into agony this time.

 

[ProDJ26]

good work kerpal

 

[Kerpal]

03/26/09

Overhead press:

4 x 135 lbs
4 x 135 lbs
3 x 135 lbs

Ring push ups:

3 x 10 x bodyweight

I am switching to a program based on Jim Wendler's 5/3/1 principles starting next week.

 

[Kerpal]

03/30/09

Squat:

5 x 265 lbs
5 x 280 lbs
? x 300 lbs

I actually lost count of my reps on the last set. I was too focused. It was between 8-10. I’m going to ask someone to count for me from now on.

Glute-ham raise:

3 x 10 x bodyweight

Haven’t done these in a while, felt good. Direct hamstring work always makes me very sore.

 

[Kerpal]

03/31/09

Overhead press:

5 x 100 lbs
5 x 110 lbs
10 x 115 lbs

Chin up:

10 x bodyweight
7 x bodyweight

 

[Kerpal]

04/02/09

Deadlift:

5 x 325 lbs
5 x 345 lbs
11 x 365 lbs

I cranked the Slayer, hit the ammonia and ground this out. It was tough, and I felt it everywhere. I can already tell I'm going to be sore as **** tomorrow.

I tried to do some grip work too but I could only close my COC #1 once in my right hand and 0 in my left hand after this :crackup:

 

[Quagmire911]

04/02/09

Deadlift:

5 x 325 lbs
5 x 345 lbs
11 x 365 lbs

I cranked the Slayer, hit the ammonia and ground this out. It was tough, and I felt it everywhere. I can already tell I'm going to be sore as **** tomorrow.

I tried to do some grip work too but I could only close my COC #1 once in my right hand and 0 in my left hand after this :crackup:

Very nice work, I've got some catching up to do. Although I have you on the gripper

 

[Kerpal]

04/03/09

Bench press:

5 x 135 lbs
5 x 145 lbs
10 x 155 lbs

Probably could have squeezed out 1 or 2 more reps here, but the guy spotting me wasn't someone I know, just a random guy I asked for a spot, and I didn't really trust him :crackup:

Speed box squat:

8 x 2 x 230 lbs

12” box, a little lower than usual but no problem.

The entire back side of my body is sore from the deadlifts, even my calves.

 

[Quagmire911]

Your box is full btw, but here is what I was going to ask:

I thought of some stuff to ask about 5/3/1. I saw on IA's some guy mentioning that the deloading is different if you work out twice a week. Do you know what he says on that?

I'm also curious as to what he says in "how to progress". Is there a specific method, or is it the usual stuff?

Lastly, what does he say about having a less than stellar day? Is there anything about taking it easier that day, or is it just "these things happen get on with it".

Thanks,

Quagmire

 

[Kerpal]

PMd you.

 

[I-tallionStallion]

03/21/09

Great workout today.

Squat:

3 x 365 lbs

This used to be my 1 rep max. 3rd rep was a real grinder but I got it.

Overhead press:

3 x 5 x 130 lbs

Deadlift:

5 x 405 lbs

Felt like I could have gotten a couple more reps here, but not without my form deteriorating.

Should be interesting to see in a couple of months where your squat is for 1RM

 

[Kerpal]

04/06/09

Squat:

3 x 280 lbs
3 x 300 lbs
7 x 315 lbs

Last rep was a grinder. Almost turned it into a good morning, but I got it.

Glute-ham raise:

10 x red band
2 x 10 x purple band

Roman chair sit up:

3 x 10 x 15 lbs

I don’t think I’m going to do these anymore. I always feel like I’m going to hyperextend my lower back at the bottom. Think I’ll switch to wheel rollouts.

Reverse hyper:

3 x 10 x 145 lbs

This was tough. Lower back locked up again on the way home. Not as badly as last time, thank god.

 

[Quagmire911]

I don’t think I’m going to do these anymore. I always feel like I’m going to hyperextend my lower back at the bottom. Think I’ll switch to wheel rollouts.

You ever done them? If not be in for a big surprise...

I really wish my gym had a reversehyper/ghr. F***ing commies.

 

[Kerpal]

Yeah, back when I first read Infinite Intensity I tried for like 4 months to do a standing rollout and never could get one. It's ridiculously hard.

You can rig up a GHR and even a reverse hyper with other stuff, although it is a pain in the ass. My gym is great, it has bumper plates, a reverse hyper, GHR, monolift, chains, bands, etc. I'd invite you to come train with me but it'd be a long trip :crackup:

 

[Quagmire911]

Yeah, back when I first read Infinite Intensity I tried for like 4 months to do a standing rollout and never could get one. It's ridiculously hard.

You can rig up a GHR and even a reverse hyper with other stuff, although it is a pain in the ass. My gym is great, it has bumper plates, a reverse hyper, GHR, monolift, chains, bands, etc. I'd invite you to come train with me but it'd be a long trip :crackup:

I can't do standing rollouts, just kneeling so far.

Need to get a ramp to progress to full standing rollouts, apparently it is the easiest way.

 

[Kerpal]

04/07/09

Overhead press:

3 x 110 lbs
3 x 115 lbs
7 x 120 lbs

Power clean:

8 x 2 x 205 lbs

My technique feels terrible. I think I could do a lot more weight with better technique.

Pull up:

9 x bodyweight
8 x bodyweight
7 x bodyweight

 

[Kerpal]

04/09/09

Deadlift:

3 x 345 lbs
3 x 365 lbs
8 x 385 lbs

Lower back and hamstrings are still wiped out from Monday's GHRs and reverse hypers. I don't think I'll do both of them on the same day anymore, probably start rotating between them weekly instead. Was going to do good mornings today after deadlifts but decided to skip them and give my lower back/hamstrings a chance to recover.

 

[Kerpal]

04/11/09

Bench press:

3 x 145 lbs
3 x 155 lbs
11 x 160 lbs

Dips:

12 x bodyweight
10 x bodyweight
9 x bodyweight

 

[Kerpal]

04/12/09

30 minutes easy cardio on stationary bike.