Kerpal's Training Log

[Fuglydude]

SICK squat numbers... I have issues getting 5 x 5 w/ just 245.

How are you liking the pistols? Given your numbers I'd definitely suggest adding weight to them. I usually use 30 lb dumbells/side... I think DnB uses 35s or 40s/side!

Given your back thickness I think you should also try doing incline dumbell press w/ atleast 80 lb dumbells. All in all you have better numbers than me, and I'm doing 100s.

 

[Kerpal]

How are you liking the pistols? Given your numbers I'd definitely suggest adding weight to them. I usually use 30 lb dumbells/side... I think DnB uses 35s or 40s/side!

I used to do them alot but haven't in a while. After a little more practice I might start adding weight. I've done them for reps with a 50 lb dumbbell before, holding the weight like a goblet. How do you hold 2 dumbbells at once while doing these?

Given your back thickness I think you should also try doing incline dumbell press w/ atleast 80 lb dumbells. All in all you have better numbers than me, and I'm doing 100s.

I don't really understand, what does that have to do with back thickness? IDK how many reps I could get with the 80 lb dumbbells, my left arm is really holding me back. Also I have a disproportionately weak upper body. I can probably deadlift 500 now but I can barely bench 200.

 

[Quagmire911]

my left arm is really holding me back. Also I have a disproportionately weak upper body. I can probably deadlift 500 now but I can barely bench 200.

Maybe this is holding back the barbell bench. When you bench does the bar stay in a straight line? You got any videos?

 

[Fuglydude]

For the pistols, hold one in each hand and kind of curl them up like you're doing bicep curls when you're at the bottom of the movement. You can argue that its your arms doing a lot of the work of stabilizing the dumbells, but in the end you'll still have to get to the standing position.

I've never seen anyone really do pistols in the gym before, which is weird because I think they're a great movement for hip stability and increasing squat, deads and even powerclean.

Back thickness usually leads to good pushes. If you can brace your arms against your labs and use your back as a "launch pad" to push weights up you can typically lift a lot. You'll never see top powerlifters with a thin upper back.

 

[Kerpal]

I'm not going to post a video, I've said a lot of embarrassing things about myself on here. But I'm pretty sure my form is good.

 

[Quagmire911]

Ok, but if there is a big difference between the two sides it will definitely mess with form, hold the lift back, and lead to injury. You know that though.

 

[Kerpal]

08/05/09

Overhead press:

5 x 115 lbs
3 x 130 lbs
2 x 145 lbs

Squat:

3 x 5 x 305 lbs

Moved into a new apartment this week and it threw off my training schedule, should be back to normal next week.

 

[Kerpal]

08/06/09

Did a few hours of Brazilian Jiu Jitsu training today. I haven't trained in a while, it was fun but really wore me out.

 

[Kerpal]

oops

 

[Kerpal]

08/07/09

Did a couple hours of BJJ training, later on did:

Bench press:

5 x 150 lbs
3 x 170 lbs
3 x 190 lbs

My arms were sore from BJJ training before I went in, I think I could have gotten 4-5 reps with 190 if not for that.

Deadlift:

5 x 340 lbs
5 x 360 lbs
9* x 385 lbs

* I am visiting my dad and his gym doesn’t allow chalk, so I had to stop each rep after rep 4 to wipe off my hands. I’m confident I could have done this without stopping if I was allowed to use chalk.

Anyway, these felt great. I forgot to deload so my lower back was definitely overtrained and taking last week off deadlifting really helped. I struggled just to get 5 reps with each of these weights last time.

 

[Fuglydude]

385 x 9??!??!?!? SICK SICK SICK!

Congrats bro, that's quite the accomplishment! I've never done more than 7 with that weight.

 

[Kerpal]

08/10/09

Overhead press:

5 x 115 lbs
5 x 125 lbs
5 x 130 lbs

Incline dumbbell bench press:

10 x 55 lbs
6 x 65 lbs

I could barely get the 65 lb dumbbells into position, and after rep 6 my left arm felt completely wiped out so stopped here. Got to the gym kind of late, they were closing in an hour and I was in a hurry and didn’t rest long enough between the overhead press and this

Squat:

5 x 5 x 305 lbs

These felt fine. I’m out of town and at a different gym than usual, and their rack is not deep enough. I kept crashing into the back of it and it was a pain in the ass. Can’t wait to get back to the normal gym.

I left the gym and was walking home and some girls drove by and yelled something at me as they passed. It was a funny way to end the workout

 

[Kerpal]

385 x 9??!??!?!? SICK SICK SICK!

Congrats bro, that's quite the accomplishment! I've never done more than 7 with that weight.

Thanks

The deadlift is definitely my best/favorite lift.

 

[Quagmire911]

I want to see a 500!

 

[Kerpal]

08/11/09

2 hours BJJ training.

 

[Kerpal]

08/12/09

Squat:

2 x 5 x 245 lbs

Power clean:

5 x 2 x 225 lbs

Haven’t done power cleans since May, still got a PR. For some reason if I don’t train power cleans or deadlifts for a while they stay the same or even increase, but if I don’t train my squat and presses for a while they decline dramatically.

Skipped pull ups today. My arms are feeling pretty tired lately, decided to give them a break.

Did about an hour and a half of BJJ training this evening also.

 

[Kerpal]

08/13/09

2 hours BJJ training.

 

[Kerpal]

08/15/09

DE squat:

8 x 2 x 225 lbs

Bench press:

5 x 155 lbs
5 x 165 lbs
7 x 175 lbs

I think I could have done better here but I had to do these in the rack because I was the only one in the gym so I couldn’t ask anyone to spot me. I accidentily crashed into the pins lowering the weight for the 8th rep. But I think I could have gotten 8-9 reps, felt strong.

Deadlift:

3 x 360 lbs
3 x 385 lbs
3 x 405 lbs

I hyper extended my back a little while training on Thursday and it felt a little sore so decided to take it easy and only do the minimum required reps. Felt strong though. I’m typing this on Saturday and back feels fine now, just didn’t want to take any chances.

 

[Kerpal]

I also did about an hour and a half of BJJ training on Friday.

(It won't let me edit the post for some reason).

 

[Kerpal]

I took last week off because I had to finish moving into my new apartment. Also, my mom is moving to another state so I went to her city to help her. So I was pretty busy and didn’t have much time to train. But now I’m back at it:

08/24/09

Overhead press:

3 x 125 lbs
3 x 130 lbs
1 x 140 lbs

Was supposed to get at least 3 reps but after the first I knew I wouldn’t get any more. It may be time to reset the weight for this lift. Also taking a week off didn’t help. My overhead press and squat always plummet if I take any time off.

Squat:

5 x 5 x 310 lbs

I had trouble walking to my car after this.

Was going to incline bench today too but I was too tired after the squats and didn’t feel like it. Also the gym was very crowded and I didn’t want to wait for a bench.