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Kerpal's Training Log

Kerpal

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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
 
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Fuglydude

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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?
 

Kerpal

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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.
 

I-tallionStallion

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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 :)
 

Kerpal

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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
 
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Kerpal

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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
 

Kerpal

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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
 

Kerpal

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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
 
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Kerpal

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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.
 
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Quagmire911

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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.
 

Warboss Alex

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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
 

Kerpal

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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.
 

Warboss Alex

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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
 

Kerpal

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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.
 

I-tallionStallion

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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!!!
 

Kerpal

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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.
 

MrS

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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.
 

Kerpal

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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.
 

MrS

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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.
 

Kerpal

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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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