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Kerpal's Training Log
- Thread starter Kerpal
- Start date
Um, is that a trick question? A belt is supposed to help protect your back, right?
11/03/08
Speed deadlift:
8 singles on a 30 second clock x 315 lbs
Was going to do 15 singles but at 6 I started getting a weird feeling in my upper-rear triceps/armpit area in both arms, like something was stretching out. Not painful, just a weird stretching/tightening feeling. Probably from so much benching lately, my body isn't used to it since I don't really bench too often. So I decided to stop there.
Squat:
5 x 3 x 315 lbs
Last rep was hard, the rest were easy.
10 x 225 lbs
Felt light after 315, probably could have gotten 15 reps but didn't want to burn myself out. Just wanted to do a little bit of high rep squatting.
Bench press:
5 x 100
4 x 120
6 x 3 x 140
Triceps are starting to feel tired from benching so much lately. Forgot to mention, another reason I wanted to do Sheiko was that it involves a lot of reps with lighter weights, so I can practice my bench form. Also again, since I'm using lighter weights I don't have to use a spotter. I don't like using a spotter because it's annoying but I also don't like benching in the rack because if my arch gets too low I end up hitting the pins and throwing the rep off. I will have to find a training partner eventually but for now I just want to work on form with lighter weights.
11/03/08
Speed deadlift:
8 singles on a 30 second clock x 315 lbs
Was going to do 15 singles but at 6 I started getting a weird feeling in my upper-rear triceps/armpit area in both arms, like something was stretching out. Not painful, just a weird stretching/tightening feeling. Probably from so much benching lately, my body isn't used to it since I don't really bench too often. So I decided to stop there.
Squat:
5 x 3 x 315 lbs
Last rep was hard, the rest were easy.
10 x 225 lbs
Felt light after 315, probably could have gotten 15 reps but didn't want to burn myself out. Just wanted to do a little bit of high rep squatting.
Bench press:
5 x 100
4 x 120
6 x 3 x 140
Triceps are starting to feel tired from benching so much lately. Forgot to mention, another reason I wanted to do Sheiko was that it involves a lot of reps with lighter weights, so I can practice my bench form. Also again, since I'm using lighter weights I don't have to use a spotter. I don't like using a spotter because it's annoying but I also don't like benching in the rack because if my arch gets too low I end up hitting the pins and throwing the rep off. I will have to find a training partner eventually but for now I just want to work on form with lighter weights.
No the belt lets you overload your core and stay stable, in the big exercises you're supposed to fill your stomach with air, and hold, and tighten your abs outwards, with a belt you get something resisting against that, keeping you even tighter so you can handle more weight.
It has nothing to do with injury prevention.
try benching before sq/dl, you need the work and it won't drain you as much for those two as much as those two will drain you.
It has nothing to do with injury prevention.
try benching before sq/dl, you need the work and it won't drain you as much for those two as much as those two will drain you.
Belts are highly controversial items.
This is what IronAddict has to say.
http://www.ironaddicts.com/forums/showthread.php?t=2930&highlight=wear+belt
This is what IronAddict has to say.
http://www.ironaddicts.com/forums/showthread.php?t=2930&highlight=wear+belt
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Fuglydude
Master Don Juan
VERY impressive deadlift!! You'll get to 500 in no time! Start doing weighted chins... if you can get 18 reps w/ bodyweight its time to add weight. I think adding extra resistance to your pull ups and changing up your grip will help with your bench work.
keep it up!
keep it up!
Had to break up into 3 posts to get this to go thru. For some reason when I try to put it in one post it just sits there and the post doesn't go thru.
11/13/08
Close grip bench press:
1x5x80
1x5x100
1x4x110
1x4x120
2x3x130
2x3x140
2x2x150
11/13/08
Close grip bench press:
1x5x80
1x5x100
1x4x110
1x4x120
2x3x130
2x3x140
2x2x150
11/15/08
Squat:
2 x 5 x 250 lbs
Light for recovery.
Bench Press:
5 x 100
4 x 120
6 x 3 x 140
Very easy.
Deadlift:
2 x 455 lbs
6 x 3 x 365 lbs, 2 minutes rest between sets
Got the double with 455 this time. I think I have a new weak spot in the deadlift. It used to be that if I could get it off the floor, the rest was easy. But now, the hardest part is above the knees. I might need to start doing rack pulls.
I might have done an extra set with 365, I lost track.
Good morning:
5 x 135
5 x 135
Only 2nd time doing these. Still trying to learn the form.
Chin up:
7 x bodyweight
6 x bodyweight
Squat:
2 x 5 x 250 lbs
Light for recovery.
Bench Press:
5 x 100
4 x 120
6 x 3 x 140
Very easy.
Deadlift:
2 x 455 lbs
6 x 3 x 365 lbs, 2 minutes rest between sets
Got the double with 455 this time. I think I have a new weak spot in the deadlift. It used to be that if I could get it off the floor, the rest was easy. But now, the hardest part is above the knees. I might need to start doing rack pulls.
I might have done an extra set with 365, I lost track.
Good morning:
5 x 135
5 x 135
Only 2nd time doing these. Still trying to learn the form.
Chin up:
7 x bodyweight
6 x bodyweight
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Something strange is going on. It's been a few days since deadlifting and I have not been sore at all, anywhere. I'm not complaining, but I usually get sore 24-48 hours after deadlifting... 
I am going home for Thanksgiving and I won't be able to train again till Friday or Saturday
Also I'm lowering my overhead press goal to 225 lbs and my bench goal to 275 lbs. Especially since I'm doing a paused bench and not a touch-and-go.
I am going home for Thanksgiving and I won't be able to train again till Friday or Saturday
Also I'm lowering my overhead press goal to 225 lbs and my bench goal to 275 lbs. Especially since I'm doing a paused bench and not a touch-and-go.
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Fuglydude said:VERY impressive deadlift!! You'll get to 500 in no time! Start doing weighted chins... if you can get 18 reps w/ bodyweight its time to add weight. QUOTE]
18? Why not 17? 22 sounds like a nice number too. What if i keep gaining weight and i can never ever get to bodyweight for 18 reps
11/29/08
Overhead press:
3 x 3 x 135 lbs
I have lost very little strength on the OHP, I was pleasantly surprised. Also, my core felt a lot more stable during this. I attribute this to my increased deadlift.
Deadlift:
Things went bad here:
I warmed up to 405 lbs without a problem, then went to 455 and planned to try for a triple. On the first rep, I got the bar an inch off the ground and felt something crack or pop in my lower back, followed by a mild pain.
I stopped immediately and went home. About half an hour later my glutes and hamstrings cramped up and I got a sharp pain in my tailbone area. It bothered me all day and just walking around hurt a lot. It is about 17 hours later right now and it feels a lot better, but not 100% yet.
Hopefully it is just a strain, but this really freaked me out. I reviewed the video (had my camera running) and nothing seemed wrong with my form, but I was only an inch off the ground so there wasn't really time for anything to go wrong.
I'm not sure what caused this, but in my rush to get a 500 lb deadlift I have probably been pushing too hard lately. I've been going very heavy for several weeks in a row. It may be time for a deload. It is strange though because I felt perfectly fine up to now, no problems at all. Didn't even get sore after my last workout like I usually do.
Overhead press:
3 x 3 x 135 lbs
I have lost very little strength on the OHP, I was pleasantly surprised. Also, my core felt a lot more stable during this. I attribute this to my increased deadlift.
Deadlift:
Things went bad here:
I warmed up to 405 lbs without a problem, then went to 455 and planned to try for a triple. On the first rep, I got the bar an inch off the ground and felt something crack or pop in my lower back, followed by a mild pain.
I stopped immediately and went home. About half an hour later my glutes and hamstrings cramped up and I got a sharp pain in my tailbone area. It bothered me all day and just walking around hurt a lot. It is about 17 hours later right now and it feels a lot better, but not 100% yet.
Hopefully it is just a strain, but this really freaked me out. I reviewed the video (had my camera running) and nothing seemed wrong with my form, but I was only an inch off the ground so there wasn't really time for anything to go wrong.
I'm not sure what caused this, but in my rush to get a 500 lb deadlift I have probably been pushing too hard lately. I've been going very heavy for several weeks in a row. It may be time for a deload. It is strange though because I felt perfectly fine up to now, no problems at all. Didn't even get sore after my last workout like I usually do.
My back is a lot better than it was on Saturday but it still hurts. I am a little worried about it. I really hope it's nothing serious but who knows.
If it doesn't feel better by Thursday I'm going to go to the doctor, but I'm afraid he's just going to tell me to stop deadlifting and start doing hundreds of curls with the pink 2 lb dumbbells while balancing on 1 leg on a Bosu ball
If it doesn't feel better by Thursday I'm going to go to the doctor, but I'm afraid he's just going to tell me to stop deadlifting and start doing hundreds of curls with the pink 2 lb dumbbells while balancing on 1 leg on a Bosu ball
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