Kerpal's Training Log

pondersaizi · 01-30-2012, 06:39 PM

So I decided to shorten my workout by just doing the heavy lifts, skipped the snatch and OHP. I may do them tomorrow.

Kerpal · 01-30-2012, 08:07 PM

1/30/12

Bench:

2 x 3 x 230

Close grip bench:

2 x 3 x 200

Incline bench:

2 x 3 x 190

Pull ups:

6 x bodyweight (wide grip)
7 x bodyweight
6 x bodyweight

Overhead press:

2 x 5 x 135

Kerpal · 02-02-2012, 08:46 PM

Forgot to record Tuesday night... nothing exciting, just the usual.

2/2/11

Overhead press:

5 x 105
3 x 115
8 x 135 (paused)

Front squat:

3 x 3 x 280

Bench:

3 x 8 x 195

Fuglydude · 02-03-2012, 04:46 PM

Nice front squat!

Kerpal · 02-03-2012, 07:57 PM

Thanks

Front squats are very tough... just unracking the bar and holding it up is hard! My abs are really sore today.

Kerpal · 02-04-2012, 04:07 PM

2/4/12

Deadlift:

2 x 465
6 x 3 x 380 (speed)

Have not been wearing a belt for deadlifts lately just to see if I can tell the difference... The belt definitely adds some lbs to my squat and improves my form, but I'm not sure it does anything for my deadlift.

Kerpal · 02-06-2012, 08:54 PM

2/6/12

Bench:

2 x 3 x 235

Close grip bench:

2 x 3 x 210

Incline bench:

2 x 3 x 195

Happy with this... haven't missed a bench rep in a while, and I've been progressing VERY slowly on purpose, even if I feel like I could do more weight. Slow and steady progress is the key, it's a lot easier to not get greedy and avoid stalling than it is to get un-stalled.

Pullup:

8 x bodyweight
6 x bodyweight
5 x bodyweight

Gotten really weak on these lately

Overhead press:

3 x 155

Didn't have time to do more than 1 set so I went "heavy".

Kerpal · 02-07-2012, 09:51 PM

2/7/12

Squat:

5 x 5 x 385

Row:

3 x 5 x 210

Kerpal · 02-09-2012, 07:39 PM

2/9/12

Overhead press:

5 x 95
5 x 115
10 x 125 (paused)

Front squat:

3 x 3 x 285

Bench:

3 x 8 x 200

Kerpal · 02-11-2012, 03:30 PM

2/11/12

Deadlift:

2 x 480
5 x 3 x 395

SSB good morning:

3 x 5 x 205

Kerpal · 02-14-2012, 10:53 PM

Benched on Monday... forgot to record workout here, nothing exciting happened.

2/14/12

Squat:

5 x 5 x 390

Row:

3 x 5 x 215

Kerpal · 02-20-2012, 09:23 PM

2/20/12

Bench:

2 x 5 x 225

Close grip bench:

2 x 5 x 205

Incline bench:

2 x 5 x 190

Deadlift:

2 x 495

I think this is a PR. I can't remember ever pulling 5 plates/side for more than 1 rep. It felt pretty smooth, definitely had a few more pounds in the tank. I'd like to squat 500, bench 315 and pull 600 by the end of 2012.

Kerpal · 02-29-2012, 09:28 PM

I got sick as a dog last week. Had to go to the doctor, get on antibiotics, etc. Back to normal now. Squatted yesterday but couldn't do much because DOMS started kicking in after my 2nd warm up set and I don't want to be unable to walk for a week like I usually am if I come back too heavy after taking a couple weeks off squatting. Went in today and did half an hour of easy cardio + stretching to get the blood flowing.

Kerpal · 03-29-2012, 10:01 PM

3/29/12

Still been training but the board has been down so much lately, haven't been recording my sessions here. Quick one today, didn't have much time.

Overhead press:

2 x 5 x 145
4 x 145

Got stuck on the last one.

Front squat:

2 x 3 x 275

Quiksilver · 04-02-2012, 11:43 AM

Likin that front squat.

Quiksilver · 04-02-2012, 11:45 AM

Quote:

Originally Posted by Kerpal

2/20/12

Bench:

2 x 5 x 225

Close grip bench:

2 x 5 x 205

Incline bench:

2 x 5 x 190

Deadlift:

2 x 495

I think this is a PR. I can't remember ever pulling 5 plates/side for more than 1 rep. It felt pretty smooth, definitely had a few more pounds in the tank. I'd like to squat 500, bench 315 and pull 600 by the end of 2012.

Im confident you can do it with squats and deads, but thats a pretty big jump for bench.

good luck.

Kerpal · 04-02-2012, 09:03 PM

Thanks Quik. Are you still training? Haven't seen you post in a long time.

Front squats are ****ing tough. I think unracking the weight and walking it out might be harder than the actual squatting part. Bench is finally moving & making decent progress for a change; doing it on a completely different day from squats/deads is making a huge difference. Squats take so much out of me I can't do much when I'm done. We'll see what happens, I'm obviously a natural squatter/deadlifter and not a natural bencher, I've just got to keep hammering away at it.

Kerpal · 04-02-2012, 09:06 PM

4/2/12

Bench:

2 x 8 x 205

Close grip bench:

2 x 8 x 185

Overhead press:

3 x 5 x 135

Kerpal · 04-10-2012, 08:09 PM

4/10/12

Still training. Been lazy on updating this lately. Kind of fell out of the habit when the board was down.

Squat:

5 x 365
5 x 375
5 x 385

Pull up:

1, 2, 3, 4, 5, 6

Good morning:

3 x 8 x 235

Really starting to like GMs. I go full ROM on these, back parallel to the floor, knees as straight as possible. Extreme hamstring DOMS always follows.

Kerpal · 04-14-2012, 03:48 PM

4/14/2012

Quick one today:

Bench:

5 x 145
5 x 165
12 x 185

Might have been able to squeeze out another rep but did this without a spotter, didn't want to risk getting stuck.

Deadlift:

5 x 275
5 x 325
12 x 365

Hamstrings still sore from Tuesday's GMs

Really like the 5/3/1 protocol; it doesn't take long, but it gives pretty decent strength gains. Good bang for the buck in terms of time spent vs. results.

02-03-2012, 04:46 PM	#624
Fuglydude Master Don Juan Join Date: Jul 2006 Location: Alberta, Canada Age: 31 Posts: 1,546	Nice front squat! __________________ "Nice guys finish last. Awesome guys finish on her face." - Charlie Sheen.

01-30-2012, 06:39 PM	#621
pondersaizi Don Juan Join Date: Jan 2012 Posts: 4	So I decided to shorten my workout by just doing the heavy lifts, skipped the snatch and OHP. I may do them tomorrow.

01-30-2012, 08:07 PM	#622
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	1/30/12 Bench: 2 x 3 x 230 Close grip bench: 2 x 3 x 200 Incline bench: 2 x 3 x 190 Pull ups: 6 x bodyweight (wide grip) 7 x bodyweight 6 x bodyweight Overhead press: 2 x 5 x 135

02-02-2012, 08:46 PM	#623
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	Forgot to record Tuesday night... nothing exciting, just the usual. 2/2/11 Overhead press: 5 x 105 3 x 115 8 x 135 (paused) Front squat: 3 x 3 x 280 Bench: 3 x 8 x 195

02-03-2012, 07:57 PM	#625
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	Thanks Front squats are very tough... just unracking the bar and holding it up is hard! My abs are really sore today.

02-04-2012, 04:07 PM	#626
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	2/4/12 Deadlift: 2 x 465 6 x 3 x 380 (speed) Have not been wearing a belt for deadlifts lately just to see if I can tell the difference... The belt definitely adds some lbs to my squat and improves my form, but I'm not sure it does anything for my deadlift.

02-06-2012, 08:54 PM	#627
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	2/6/12 Bench: 2 x 3 x 235 Close grip bench: 2 x 3 x 210 Incline bench: 2 x 3 x 195 Happy with this... haven't missed a bench rep in a while, and I've been progressing VERY slowly on purpose, even if I feel like I could do more weight. Slow and steady progress is the key, it's a lot easier to not get greedy and avoid stalling than it is to get un-stalled. Pullup: 8 x bodyweight 6 x bodyweight 5 x bodyweight Gotten really weak on these lately Overhead press: 3 x 155 Didn't have time to do more than 1 set so I went "heavy".

02-07-2012, 09:51 PM	#628
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	2/7/12 Squat: 5 x 5 x 385 Row: 3 x 5 x 210

02-09-2012, 07:39 PM	#629
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	2/9/12 Overhead press: 5 x 95 5 x 115 10 x 125 (paused) Front squat: 3 x 3 x 285 Bench: 3 x 8 x 200

02-11-2012, 03:30 PM	#630
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	2/11/12 Deadlift: 2 x 480 5 x 3 x 395 SSB good morning: 3 x 5 x 205

02-14-2012, 10:53 PM	#631
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	Benched on Monday... forgot to record workout here, nothing exciting happened. 2/14/12 Squat: 5 x 5 x 390 Row: 3 x 5 x 215

02-20-2012, 09:23 PM	#632
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	2/20/12 Bench: 2 x 5 x 225 Close grip bench: 2 x 5 x 205 Incline bench: 2 x 5 x 190 Deadlift: 2 x 495 I think this is a PR. I can't remember ever pulling 5 plates/side for more than 1 rep. It felt pretty smooth, definitely had a few more pounds in the tank. I'd like to squat 500, bench 315 and pull 600 by the end of 2012.

02-29-2012, 09:28 PM	#633
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	I got sick as a dog last week. Had to go to the doctor, get on antibiotics, etc. Back to normal now. Squatted yesterday but couldn't do much because DOMS started kicking in after my 2nd warm up set and I don't want to be unable to walk for a week like I usually am if I come back too heavy after taking a couple weeks off squatting. Went in today and did half an hour of easy cardio + stretching to get the blood flowing.

03-29-2012, 10:01 PM	#634
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	3/29/12 Still been training but the board has been down so much lately, haven't been recording my sessions here. Quick one today, didn't have much time. Overhead press: 2 x 5 x 145 4 x 145 Got stuck on the last one. Front squat: 2 x 3 x 275

04-02-2012, 11:43 AM	#635
Quiksilver Moderator Join Date: Jul 2006 Age: 24 Posts: 2,878	Likin that front squat.

04-02-2012, 09:03 PM	#637
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	Thanks Quik. Are you still training? Haven't seen you post in a long time. Front squats are ****ing tough. I think unracking the weight and walking it out might be harder than the actual squatting part. Bench is finally moving & making decent progress for a change; doing it on a completely different day from squats/deads is making a huge difference. Squats take so much out of me I can't do much when I'm done. We'll see what happens, I'm obviously a natural squatter/deadlifter and not a natural bencher, I've just got to keep hammering away at it.

04-02-2012, 09:06 PM	#638
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	4/2/12 Bench: 2 x 8 x 205 Close grip bench: 2 x 8 x 185 Overhead press: 3 x 5 x 135

04-10-2012, 08:09 PM	#639
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	4/10/12 Still training. Been lazy on updating this lately. Kind of fell out of the habit when the board was down. Squat: 5 x 365 5 x 375 5 x 385 Pull up: 1, 2, 3, 4, 5, 6 Good morning: 3 x 8 x 235 Really starting to like GMs. I go full ROM on these, back parallel to the floor, knees as straight as possible. Extreme hamstring DOMS always follows.

04-14-2012, 03:48 PM	#640
Kerpal Master Don Juan Join Date: Mar 2004 Age: 26 Posts: 3,080	4/14/2012 Quick one today: Bench: 5 x 145 5 x 165 12 x 185 Might have been able to squeeze out another rep but did this without a spotter, didn't want to risk getting stuck. Deadlift: 5 x 275 5 x 325 12 x 365 Hamstrings still sore from Tuesday's GMs Really like the 5/3/1 protocol; it doesn't take long, but it gives pretty decent strength gains. Good bang for the buck in terms of time spent vs. results.