Kerpal's Training Log

[Kerpal]

12/5/11/

SSB box squat:

12" box

3 x 5 x 300

Pullup:

2 x 5 x 25
4 x 25

Rack pull:

From below the knees.

5 x 500

Conditioning:

Prowler + 90 lbs, 40 yards, 60 sec. rest x 6 trips

Had to stop in the middle of trips 5 & 6 to catch my breath - these are brutal. My calves, quads, hamstrings and glutes feel like they're on fire when I push the prowler.

[Kerpal]

Finally benched 2 plates a side yesterday. 230 for a double. Only took a few years

[Kerpal]

12/9/11/

I only got about 4 hours of sleep last night but dragged myself to the gym today anyway.

Squat:

3 x 5 x 390

Pullup:

5 x 25
4 x 25

Called it a day here. Squats felt good but I felt like I was about to fall asleep. I'll deadlift from the floor on Monday instead of rack pulling.

[Kerpal]

12/10/11

Bench:

2 x 10 x 175

Close grip bench:

2 x 10 x 155

Incline bench:

10 x 140
7, 2 x 140

Racked after 7 and rested about 30 seconds then did 2 more, then got stuck.

Chest supported row:

3 x 8 x 100

Overhead press:

5 x 120
4 x 120

Stopped here, arms were wiped out.

[Kerpal]

12/17/11

Bench:

2 x 8 x 180

Close grip bench:

2 x 8 x 160

Incline bench:

2 x 8 x 150

Bench felt great today. Form actually felt right, bar touched the same spot on my chest every rep, etc. Maybe I'm finally getting better at this

Chest supported row:

3 x 8 x 105

[Kerpal]

Still been training, haven't been posting regularly.

12/22/11

Bench:

2 x 8 x 190

Close grip bench:

2 x 8 x 170

Incline bench:

8 x 160
7 x 160

Chest supported row:

3 x 8 x 110

Overhead press:

5 x 95
5 x 105
6 x 120

[Kerpal]

12/26/11

Squat:

3 x 5 x 395

PR. Finally nailed 395, and it felt smooth. 400 on Friday.

Pullup:

3 x 4 x 25

Only got 4 reps/set... I've been stuck at 25 lbs for a while, maybe time to try a new set/rep scheme, like 5 sets of 3 or something.

Deadlift:

5 x 305
5 x 350
8 x 400

[Kerpal]

12/29/11

Bench:

2 x 5 x 200

Close grip bench:

2 x 5 x 180

Incline bench:

2 x 5 x 165

Chest supported row:

3 x 8 x 115

Overhead press

8 x 120
7 x 120
6 x 120

Did these touch & go. Much easier than from a dead stop each rep. I'm going to start doing both ways just to try something different.

KB press (left arm only)

3 x 8 x 40

[Kerpal]

12/30/11

Squat:

5 x 3 x 400

Pull up:

2 x 5 x 25
4 x 25

Deadlift:

3 x 335
3 x 375
6 x 425

[Kerpal]

1/3/12

Bench:

2 x 5 x 210

Close grip bench:

2 x 5 x 185

Incline bench:

2 x 5 x 170

Ate something yesterday that made me sick, been ****ting my brains out since then, didn't feel like squatting in this condition

[Kerpal]

1/6/12

Squat:

2 x 5 x 400
3 x 400

Pull up:

2 x 5 x 25
8 x bodyweight

Deadlift:

5 x 315
5 x 360
6 x 415

Wasn't feeling it today, dragged myself to the gym anyway. Stomach is still feeling terrible. Thought it was something I ate but it's been going on for a few days so I think I might be a bit sick.

[Kerpal]

1/10/12

Squat:

2 x 5 x 405
4 x 405

Couldn't resist slapping another 45 on each side instead of sticking to 400. 4th rep was a grinder, didn't think I would get a 5th so racked it there.

Deadlift:

2 x 410
8 x 3 x 325 (speed)

Circuit:

RDL: 8 x 225
Row: 8 x 135
Chin up: 8, 6, 3 x bodyweight
SSB good morning: 8 x 145

Repeat 3x, 1.5 min between exercises, 3 min between circuits.

Been thinking about goals lately. I'm not really that interested in competing, so I've decided to shoot for the following 1RMs:

500 squat
350 bench
585 deadlift
275 overhead press

And I want to weigh around 200 lbs. A tall order, but I think it's doable. I'm already pretty close to the squat and DL goals. The presses are going to be the tough part.

[Kerpal]

1/13/12

Bench:

2 x 5 x 215

Close grip bench:

2 x 5 x 190

Incline bench:

2 x 4 x 180

I think the issue here is form more than strength... I keep touching too low on my chest, and then have to push the bar in a "C" shape instead of a straight line, which makes it a hell of a lot harder. I'll have to work on this.

Overhead press:

2 x 5 x 115 (paused)

[Kerpal]

1/16/12

Bench:

2 x 5 x 215

Close grip bench:

2 x 5 x 190

Incline bench:

2 x 5 x 180

Overhead press:

2 x 8 x 120 (paused)
7 x 120 (paused)

I just started a new job, so my lifting schedule is going to change a bit.

[Kerpal]

1/17/12

Didn't sleep well last night, got about 3 hours so workout today kind of sucked.

Squat:

5 x 405
4 x 405
12 x 315

Curious to see if I could do 20 reps with 315 when fresh.

Row:

8 x 155
5 x 175
5 x 195

Wasn't sure how much weight to use, have only done these a couple times.

Glute ham raise:

4 x 8 x bodyweight

Arms crossed over chest, pretty easy. Hands behind head next time.

[Kerpal]

1/19/12

Overhead press (paused):

5 x 95
5 x 105
10 x 120

Front squat:

3 x 3 x 275

Bench:

3 x 8 x 185

DB bench:

8 x 60
8 x 70
6 x 80

[Kerpal]

1/21/12

Deadlift:

2 x 435
8 x 3 x 355 (speed)

Short one today... Only had about half an hour to train.

[Kerpal]

1/23/12

Short one today. This weather is making getting to the gym a pain in the ass...

Bench:

2 x 5 x 220

Close grip bench

2 x 5 x 195

Incline bench:

2 x 5 x 185

This workout was easy... Pretty happy about it, bench is finally moving, almost 2 plates/side for 5, finally.

[Kerpal]

1/26/12

Squat:

3 x 5 x 405

Row:

3 x 5 x 200

Glute-ham raise:

2 x 8 x bodyweight (hands behind head)
2 x 8 x 25 lb plate

I'm not sure if I'm doing these right. It feels too easy. I tried adjusting the bench to move my knees closer to the pad, but then my knees hurt. I think I'm going to switch to this version: http://www.kvusa.com/wl/floorghr.htm

With those, there's no question if your'e doing it right or not; they are extremely difficult and whenever I do them my hamstrings are sore for days.

[Kerpal]

1/27/12

Overhead press (paused):

3 x 100
3 x 115
9 x 130

Pull up:

2 x 5 x 15 lbs

Have to do chin ups tomorrow so didn't want to wear myself out.

Bench:

3 x 8 x 190

DB bench:

2 x 8 x 75
6 x 75