Kerpal's Training Log

[Kerpal]

02/20/09

Another ****ty workout

Squat:

2 x 315 lbs

Was going for 3 but failed. This is so ****ing depressing. I used to be able to do 5 x 5 x 315, now I can't even get 3 reps with this weight

Overhead press:

4 x 120 lbs
5 x 120 lbs
4 x 120 lbs

No idea why I got all 5 reps on the 2nd set.

Deadlift:

3 x 385 lbs
1 x 385 lbs
1 x 385 lbs

A regression This was hard and my form was terrible (back rounding). I used to use 405 for warm ups, now I can't even do a set of 5 with 385

SSB good morning:

3 x 8 x 125 lbs

Reverse hyper:

2 x 10 x 90 lbs
10 x 115 lbs

I'm getting frustrated/depressed about this. I feel like I'll never even get back to where I was, much less actually make any progress

 

[dispatch]

Come on mate - don't beat yourself up too bad, happens to the best of us. You'll be back to PRs in no time, maybe a deload on squats is in order? Seems like you went from 275 (something I consider hard lol) to 315 (something most of us would consider hard) pretty quickly.

b.

 

[Kerpal]

I'm doing the Texas Method. There is a 5x5 day on Monday and a 1/3/5 RM max or speed day on Friday, that's why the weights jump so much.

 

[Kerpal]

02/23/09

Dumbbell power snatch:

I haven't done these in a looong time so I just played around with different weights and worked on my form. To my surprise I was able to snatch the 100 lb dumbbell numerous times easily with my right arm, but I can only snatch 90 lbs a couple times with the left. Last time I did these (I think it was about 8 months ago) I could only snatch the 90 lb dumbbell once with my right arm and only 80 lbs once with the left.

Dumbbell bench press:

5 x 75 lbs
2 x 80 lbs
3 x 10 x 50 lbs (left arm only)

My left arm is the weak point. Feels like I can do this all day with the right arm. I'm starting to think there may be something wrong with it. I know an imbalance is normal, but my right arm is just so much stronger/bigger than my left, this seems excessive. I'm wondering if I should have a doctor take a look at it. I didn't know what else to do so I tried a few sets of 1 arm bench, left arm only.

Squat:

5 x 5 x 295 lbs

Finally, I was starting to get frustrated. It was easy too, felt like I could have done a little more weight. I guess I was just having a bad week.

 

[Kerpal]

02/25/09

Power clean:

2 x 2 x 185 lbs
6 x 2 x 205 lbs

Haven't done these in a while. I need to work on technique. I don't think I'm bringing my elbows up fast/high enough, I felt a lot of stress on my wrists and elbows.

Overhead press:

5 x 120 lbs
5 x 120 lbs
4 x 120 lbs

Box squat:

2 x 5 x 230 lbs

I remembered my tape measure this time, the box is 13.5" high.

Pull up:

7 x bodyweight
7 x bodyweight

 

[Flyer]

Nice weights on the Power Cleans.

 

[Kerpal]

02/27/09

Speed box squat:

10 x 2 x 190 lbs

1 minute between sets

Dumbbell bench press:

3 x 80 lbs
2 x 80 lbs
3 x 80 lbs

I guess I'll just stick with 80 lbs till I get all the reps. Could take a while.

Deadlift:

5 x 385 lbs

This was hard, I think I'll stay at the same weight next week.

SSB good morning:

3 x 8 x 135 lbs

Form broke down on last reps of last 2 sets (back rounding).

 

[Kerpal]

03/02/09

Overhead press:

3 x 5 x 120 lbs

Squat:

5 x 5 x 300 lbs

Good workout. I was surprised at how easy the squats felt. I was going to do speed deadlifts too but people were using the deadlift platform when I got there, and I have a test tomorrow I need to prepare for and no time to wait around, so decided to skip them today.

 

[Kerpal]

03/04/09

Snatch:

4 singles at 135 lbs
4 singles at 145 lbs

I haven't done these in a while, went pretty light to get back into it. Felt good.

Dumbbell bench press:

5 x 80 lbs
2 x 3 x 80 lbs

Nice, made some progress here. I was surprised that I could get all 5 reps in the first set.

Box squat:

2 x 5 x 235 lbs

13" box

Chin up:

9 x bodyweight
7 x bodyweight

 

[frenchbeauty]

Good job on the Squats Kerp. Keep it up. FB

 

[Kerpal]

03/07/09

Squat:

3 x 335 lbs

This was surprisingly easy, I felt like I could have done a couple more reps but I wanted to save energy for the deadlifts.

Overhead press:

4 x 125 lbs
4 x 125 lbs
4 x 125 lbs

Deadlift:

2 x 405 lbs
1 x 405 lbs

Was going for a triple but failed on 3rd rep

 

[Kerpal]

03/09/09

Dumbbell bench press:

2 x 5 x 80 lbs
4 x 80 lbs, failed on 5th rep

Squat:

5 x 5 x 305 lbs

These felt great.

I wanted to either speed deadlift, power clean or power snatch today but I'm visiting my dad over spring break and they don't allow deadlifts or O-lifts at his gym

 

[Kerpal]

03/11/09

Power clean:

5 x 2 x 205 lbs

Form felt a lot better, will stay at same weight next time to make sure it's perfect.

Overhead press:

3 x 5 x 125 lbs

Box squat:

2 x 5 x 240 lbs

Chin up:

10 x bodyweight
7 x bodyweight

 

[Kerpal]

03/13/09

Squat:

5 x 335 lbs

This went really well. I feel like I could have gotten 1 more rep but decided to stick to the program.

Dumbbell bench press:

3 x 5 x 80 lbs

Finally got all the reps. Will try the 85s next time.

Deadlift:

4 x 405 lbs

I could have gotten 5, but I had to use straps because this gym doesn’t allow chalk. It was my first time using straps and I guess I didn’t tighten them enough because on the 4th rep the left one started coming undone and the left side of the bar was a few inches lower than the right.

 

[kickureface]

post vids of your awesome workouts!

 

[Kerpal]

I don't really want to post videos, I've said a lot of embarrassing things about myself on here.

 

[Kerpal]

I was brushing my teeth earlier and I noticed in the mirror that my left eye was red in the upper corner, near my nose. I pulled my eyelids back and the parts of my eyeballs behind the lids are completely red. I think I burst blood vessels in Friday's workout. Has this ever happened to anyone else? Should I be concerned about it?

 

[mrRuckus]

I was brushing my teeth earlier and I noticed in the mirror that my left eye was red in the upper corner, near my nose. I pulled my eyelids back and the parts of my eyeballs behind the lids are completely red. I think I burst blood vessels in Friday's workout. Has this ever happened to anyone else? Should I be concerned about it?

Rub some dirt on it and walk it off.

 

[Kerpal]

03/16/09

Power clean:

5 x 2 x 210 lbs

Overhead press:

4 x 130 lbs
4 x 130 lbs
3 x 130 lbs

Squat:

5 x 310 lbs
4 x 310 lbs
3 x 5 x 310 lbs

On the last rep of the 2nd set, I went a little too low and crashed into the safety bars at the bottom. This threw off my form and made me miss the rep.

Reverse hyper:

3 x 10 x 115 lbs

My hamstrings and lower back were fried after this. My lower back felt like it completely seized up on the drive home, I was in agony, but once I got out of the car and walked around a little I felt fine.

 

[Kerpal]

03/18/09

Dumbbell bench press:

3 x 85 lbs
1 x 85 lbs
2 x 8 x 70 lbs

I could only get 1 rep on the 2nd set.

Box squat:

2 x 5 x 245 lbs

Pull up:

8 x bodyweight
8 x bodyweight

I wasn’t feeling well today. Woke up with a headache, congestion and sore throat, have had it all day, wasn’t really in the mood to train. I've been getting sick a lot lately and I'm not sure why.