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Kerpal's Training Log
- Thread starter Kerpal
- Start date
9/21/11
Bench:
5 x 5 x 185
I think this is a PR for 5x5.
Front squat:
3 x 3 x 245
Overhead press:
8 x 95
6 x 95, 2 x 95
6 x 85, 2 x 85
Triceps felt like they were on fire after benching.
Chin up:
1, 2, 3, 4, 4
Pushing the prowler yesterday made my legs feel great today. No soreness
I've also been making an effort to eat healthier lately. Lots of beef/chicken and vegetables. I was eating a lot of junk food and it was making me feel like ****.
Bench:
5 x 5 x 185
I think this is a PR for 5x5.
Front squat:
3 x 3 x 245
Overhead press:
8 x 95
6 x 95, 2 x 95
6 x 85, 2 x 85
Triceps felt like they were on fire after benching.
Chin up:
1, 2, 3, 4, 4
Pushing the prowler yesterday made my legs feel great today. No soreness
I've also been making an effort to eat healthier lately. Lots of beef/chicken and vegetables. I was eating a lot of junk food and it was making me feel like ****.9/22/11
Conditioning:
Prowler push, 40 yards, prowler + 90 lbs, 6 trips. Almost puked.
I read that at Defranco's gym they do prowler + 140 lbs for 40 yards, 6 trips, with 1 minute rest between trips. That is ****ing insane!
Conditioning:
Prowler push, 40 yards, prowler + 90 lbs, 6 trips. Almost puked.
I read that at Defranco's gym they do prowler + 140 lbs for 40 yards, 6 trips, with 1 minute rest between trips. That is ****ing insane!
9/24/11
Easy and quick one today.
Overhead press:
5 x 5 x 115
Chest supported row:
8 x 45
8 x 55
8 x 65
Wasn't sure how much weight to use, I think this is like my 2nd time doing this. It's a lot harder than it looks.
DB bench:
3 x 8 x 55
Easy and quick one today.
Overhead press:
5 x 5 x 115
Chest supported row:
8 x 45
8 x 55
8 x 65
Wasn't sure how much weight to use, I think this is like my 2nd time doing this. It's a lot harder than it looks.
DB bench:
3 x 8 x 55
Fuglydude
Master Don Juan
If you're repping w/ 4 plates on your pull, and have done close to 5 in the past you definitely gotta add weight to your pull ups! Especially if you're doing 5 x 5. Good to see this journal back on track man... keep it up!
10/12/11
Bench:
5 x 200
Front squat:
5 x 175
5 x 205
9 x 230
My fingers slipped one by one out from under the bar during the set and I dropped it after 9 reps. I'm confident I could have gotten 12 if not for that.
Chest supported row:
3 x 8 x 80
DB bench:
3 x 8 x 70
Bench:
5 x 200
Front squat:
5 x 175
5 x 205
9 x 230
My fingers slipped one by one out from under the bar during the set and I dropped it after 9 reps. I'm confident I could have gotten 12 if not for that.
Chest supported row:
3 x 8 x 80
DB bench:
3 x 8 x 70
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,855
- Reaction score
- 55
just discussing the obvious:
I'm impressed with your posterior chain strength but comparatively your chest/upper back/arms must be very weak?
I have barely trained properly since 2007 but yesterday pressed 205lbs for 5/5/7 reps.
I hope you've spent a few months doing different kinds of training? Whatever you're doing just isn't working for it.
Pretty sure I've said as much before, but for the majority of males after as much strength training as you've been doing your bench should be up around 275lbs for reps.
Forgive me for not reading the past few pages but have you gone over the 5-8 rep range for bench?
I'm impressed with your posterior chain strength but comparatively your chest/upper back/arms must be very weak?
I have barely trained properly since 2007 but yesterday pressed 205lbs for 5/5/7 reps.
I hope you've spent a few months doing different kinds of training? Whatever you're doing just isn't working for it.
Pretty sure I've said as much before, but for the majority of males after as much strength training as you've been doing your bench should be up around 275lbs for reps.
Forgive me for not reading the past few pages but have you gone over the 5-8 rep range for bench?
10/19/11
Bench:
2 x 5 x 195
4 x 195
Front squat:
5 x 175
5 x 205
9 x 230
Tried to get to 12 but fingers slipped out from the bar again after 9 reps, but I know I can do more... now I see why people usually do sets of 1-3 reps for front squats! Oh well.
Overhead press:
2 x 8 x 95
8 x 105
Dips:
Just did a bunch of reps... didn't keep track of it.
Bench:
2 x 5 x 195
4 x 195
Front squat:
5 x 175
5 x 205
9 x 230
Tried to get to 12 but fingers slipped out from the bar again after 9 reps, but I know I can do more... now I see why people usually do sets of 1-3 reps for front squats! Oh well.
Overhead press:
2 x 8 x 95
8 x 105
Dips:
Just did a bunch of reps... didn't keep track of it.
10/21/11
Squat:
3 x 5 x 385
New PR. Haven't PRd on squats in a while. Should be squatting 4 plates each side for 3x5 soon
Chin up:
3 x 5 x 15 lbs
Deadlift:
5 x 295
5 x 345
10 x 385
My hamstrings were completely wiped out after this set. Typing this 2 hours later and they still are. Haven't felt this much hamstring fatigue in a while.
Squat:
3 x 5 x 385
New PR. Haven't PRd on squats in a while. Should be squatting 4 plates each side for 3x5 soon
Chin up:
3 x 5 x 15 lbs
Deadlift:
5 x 295
5 x 345
10 x 385
My hamstrings were completely wiped out after this set. Typing this 2 hours later and they still are. Haven't felt this much hamstring fatigue in a while.
10/25/11
I've been sick the past few days. Missed Saturday and Monday, went to the gym tonight but could only get there an hour before they closed.
Squat:
3 x 5 x 390
PR. Should be closing in on a 500 lb single pretty soon.
Pullup:
5 x 20 lbs
Ran out of time.
I've been sick the past few days. Missed Saturday and Monday, went to the gym tonight but could only get there an hour before they closed.
Squat:
3 x 5 x 390
PR. Should be closing in on a 500 lb single pretty soon.
Pullup:
5 x 20 lbs
Ran out of time.
Last edited:
10/31/11
I've missed a couple workouts and today was totally wiped out, didn't even make it to the gym until 9pm.
Squat:
2 x 5 x 395
I was wiped out after this. Shouldn't even have gone in today. Will deadlift tomorrow.
I've missed a couple workouts and today was totally wiped out, didn't even make it to the gym until 9pm.
Squat:
2 x 5 x 395
I was wiped out after this. Shouldn't even have gone in today. Will deadlift tomorrow.
