Kerpal's Training Log
- Thread starter Kerpal
- Start date
Quagmire911
Master Don Juan
Nice squatting, what's your pr?
Time to get 400 I think!
Time to get 400 I think!
12/03/09
2 board press:
5 x 135 lbs
5 x 155 lbs
5 x 185 lbs
5 x 205 lbs
4 x 215 lbs
8 x 185 lbs
This was my first time doing 2 board press and I was working up to a 5RM. The 205 set didn’t feel too hard so I increased to 215 but only managed to squeeze out 4 reps.
Close grip incline bench press:
3 x 8 x 135 lbs
First time doing this. The first set felt really weird, the bar was wobbling all over the place, but the next couple of sets felt better. I could have gone a little heavier but it was my first time doing this and I didn’t have a spotter, so stayed conservative with the weight.
Chin up:
11 x bodyweight
Pull up:
8 x bodyweight
My arms were pretty wiped out after this
2 board press:
5 x 135 lbs
5 x 155 lbs
5 x 185 lbs
5 x 205 lbs
4 x 215 lbs
8 x 185 lbs
This was my first time doing 2 board press and I was working up to a 5RM. The 205 set didn’t feel too hard so I increased to 215 but only managed to squeeze out 4 reps.
Close grip incline bench press:
3 x 8 x 135 lbs
First time doing this. The first set felt really weird, the bar was wobbling all over the place, but the next couple of sets felt better. I could have gone a little heavier but it was my first time doing this and I didn’t have a spotter, so stayed conservative with the weight.
Chin up:
11 x bodyweight
Pull up:
8 x bodyweight
My arms were pretty wiped out after this
Quagmire911
Master Don Juan
It'll be interesting to see what this does for your full rom bench. What are you basing your training of?
http://www.tmuscle.com/free_online_...rformance/dave_tates_sixweek_bench_press_cure
I'm not following it to the letter though, I combined it with the Poliquin overhead press routine. I figure anything's worth a try at this point. Also I'm having fun doing different exercises and not the same stuff over and over
I'm not following it to the letter though, I combined it with the Poliquin overhead press routine. I figure anything's worth a try at this point. Also I'm having fun doing different exercises and not the same stuff over and over
Quagmire911
Master Don Juan
The gym should be fun, and doing the same stuff over and over doesn't work.
Look at Enamait, he deadlifted 495 in the 170's having never trained the deadlift. He doesn't train bench and I remember some guy saying he couldn't bench over 300 and Enamait pretty much implied that he could comfortably.
I remember Ironaddict saying as well that when he gets new clients the last thing he has them do is bench. They have had far too much of that already. The cns needs new stimulus to keep progressing.
Also on the chins. You should be able to do heavy weighted chins considering your deadlift numbers. If you can't this is a weakness.
Do you do any ab work?
Keep it up.
Look at Enamait, he deadlifted 495 in the 170's having never trained the deadlift. He doesn't train bench and I remember some guy saying he couldn't bench over 300 and Enamait pretty much implied that he could comfortably.
I remember Ironaddict saying as well that when he gets new clients the last thing he has them do is bench. They have had far too much of that already. The cns needs new stimulus to keep progressing.
Also on the chins. You should be able to do heavy weighted chins considering your deadlift numbers. If you can't this is a weakness.
Do you do any ab work?
Keep it up.
Quagmire911
Master Don Juan
Try some standing rollouts with an ab wheel. You can use a barbell or a smaller bar with 5kg plates on it if you don't have access to one. You might have to do kneeling rollouts to start off. If your abs aren't sore as hell the next day you did something wrong.
And I don't think you can say Enamait is a genetic masterpiece. Regardless if he is or not, he has worked out for 10+ years with an intensity most will never approach- this is why he succeeds. Not to mention he will eat right.
And I don't think you can say Enamait is a genetic masterpiece. Regardless if he is or not, he has worked out for 10+ years with an intensity most will never approach- this is why he succeeds. Not to mention he will eat right
.
12/05/07
DE Deadlift:
15 x 1 x 315 lbs
30 seconds between singles.
Squat:
2 x 5 x 260 lbs
Pull down abs on lat pulldown machine:
10 x 75 lbs
2 x 10 x 82.5 lbs
I’m not sure if I’m doing this right. Are you supposed to have the backs of your legs against the pads? The guy in this video doesn't, but if I don’t do this, I feel like the machine is going to pull me backwards.
DE Deadlift:
15 x 1 x 315 lbs
30 seconds between singles.
Squat:
2 x 5 x 260 lbs
Pull down abs on lat pulldown machine:
10 x 75 lbs
2 x 10 x 82.5 lbs
I’m not sure if I’m doing this right. Are you supposed to have the backs of your legs against the pads? The guy in this video doesn't, but if I don’t do this, I feel like the machine is going to pull me backwards.
12/06/09
DE Bench press:
2 x 3 x 135 lbs (wide grip)
3 x 3 x 135 lbs (normal grip)
3 x 3 x 135 lbs (close grip)
Close grip bench press:
5 x 155 lbs
3 x 185 lbs
2 x 205 lbs
Was going for 3 with 205, failed on 3rd rep.
Seated 80 degree overhead press:
4 x 130 lbs
3 x 125 lbs
2 x 125 lbs
5 x 125 lbs
3 x 125 lbs
2 x 125 lbs
Looks like 5 weeks of single arm work didn’t help my overhead press at all… in fact, it was counterproductive, just as I expected I really need to figure out what the **** is going on with my arms and why they absolutely refuse to get stronger.
Dips:
2 x 8 x 25 lbs
DE Bench press:
2 x 3 x 135 lbs (wide grip)
3 x 3 x 135 lbs (normal grip)
3 x 3 x 135 lbs (close grip)
Close grip bench press:
5 x 155 lbs
3 x 185 lbs
2 x 205 lbs
Was going for 3 with 205, failed on 3rd rep.
Seated 80 degree overhead press:
4 x 130 lbs
3 x 125 lbs
2 x 125 lbs
5 x 125 lbs
3 x 125 lbs
2 x 125 lbs
Looks like 5 weeks of single arm work didn’t help my overhead press at all… in fact, it was counterproductive, just as I expected
I really need to figure out what the **** is going on with my arms and why they absolutely refuse to get stronger.Dips:
2 x 8 x 25 lbs
Quiksilver
Master Don Juan
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I'm not going to bother repeating this again, so take it or leave it...Kerpal said:
The past 5 weeks or so you've been working on upper body, you've been lifting in the 1-6 rep range. Only once did you go as high as 10 reps according to your log.
You aren't a beginner anymore kerpal, you have some advanced level lifts, meanwhile your bench is stuck between novice and intermediate.
Stop following other people's programs(which are generally built for beginners) and start writing your own based on what works for your body.
You've been addicted to this low rep work for as long as you've been lifting, and while that's apparently worked great for your squat and deadlift, it's been trash for your OHP and bench press.
Start lifting in the 8-15 rep range for 2-3 sets and get outside of your comfort zone(1-6 reps).
1) Test your max on flat bench and overhead press.
2) Take 60% of it and work up to 2 sets of 10-15 reps.
3) Increase load at 2.5-5% a week, still 2 sets of 10-15.
4) Increase load until you hit 95% of your max for 10-15.
5) Then test your max again for both lifts.
* Deload every 4-6 weeks.
** The week after deload, start back 5% LOWER than the week prior to your deload. 3 steps forward 1 step backward.
Example: week 0 MAX TEST, week 1 60%, week 2 65%, week 3 70%, week 4 75%, week 5 deload 40%, week 6 70%, week 7 75%, week 8 80%, week 9 85%, week 10 deload 40%, week 11 80%, week 12 85%, week 13 90%, week 14 95%, week 15 MAX TEST.
I'd be VERY surprised if it wasn't higher, and if you weren't much stronger.
If you aren't interested in that, I'd pick up a copy of Wendlers 531 program and try it out for a few months.
This low rep 3x5, 5x5, whatever, it. does. not. work. for. your. presses!:cuss:
Good luck man, your progress over the years on your squat and deadlift are inspiring, but your stubborn refusal to learn from your own experience on upper body movements is irritating.
I tried 5/3/1, it's working great for my deadlift (anything does) but didn't work for my squat, overhead press or bench press.
Unfortunately I think there is something wrong with my left arm, I don't think any program can fix that and not sure anything can be done about it at all.
Unfortunately I think there is something wrong with my left arm, I don't think any program can fix that and not sure anything can be done about it at all.
Quiksilver
Master Don Juan
- Joined
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Yeah, I forgot to mention your attitude towards pressing sucks as well, no one can help you with that but yourself.Kerpal said:
cheers man, just telling it how I see it.
No problem, but reading your log, I suggest you try taking your own advice. With your training history and stats, I really don't think you're in a position to be criticizing anyone's attitude/training motivation etc. If my log irritates you so much, don't read it.Quiksilver said:
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Quiksilver
Master Don Juan
- Joined
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Hah, I'm trying to help you man. My log has nothing to do with your bench press barely improving in 3 years. At this point you should be willing to try anything to get it moving again... Look, I don't want to get into comparing stats, its pretty childish on the internet. And frankly, for your training experience which isn't insignificant, your bench stats are horrid so I don't know why you're bringing up stats.Kerpal said:
I'm concerned about statements you make like this:
Yet you're also saying:Kerpal said:
You hate pressing, yet you really want to improve at it. If you want to get better at it you gotta learn to love it. You hate benching cause you suck at it, not because you innately hate benching.Kerpal said:
Once you get better at it I think you'll change your attitude towards it.
1. get a video camera
2. record your 1RM pressing movements
3. take some body pics
4. go email IA and ask for him to train you, send him vids and pics.
5. improve.
there, go question his stats and training history instead.
It's up to you
I have tried many things. Unfortunately, I have a congenital problem with my left arm that is holding me back. That's why my other lifts are still increasing and my presses have been stuck for years.Quiksilver said:
I'm not on your log criticizing how you train though, am I? My bench may suck, but pretty much all of your stats are terrible for how long you've been training. I'm not comparing my numbers to yours, I'm just saying that your numbers suck, so my point that you're not in a position to criticize me stands. I don't mind people giving me advice, that's why I post here, but don't be a **** about it.
No, I've never liked benching at all. It always seemed kind of stupid to me to like on your back and push something with your arms. I also don't like benching because my left arm is defective so I can't make progress, and it's frustrating.
That said, my bench actually does seem to be up slightly these days, but my overhead press still refuses to move. And I also notice that the left arm imbalance seems much worse during overhead pressing than benching, I push the right side of the bar up faster than the left but that doesn't seem to happen when benching. I may give the routine you wrote above a try when I'm done with what I'm doing now, the only good news is that I have nothing to lose at this point.
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Quagmire911
Master Don Juan
Isn't 2x205lbs a PR for you?
Remember that seated 80 degree press is different from standing ohp. What you have been doing over the last few weeks is bringing your left arm up to speed with your right. If this problem isn't fully adressed yet, it needs to be. It should take a few sessions and your body will adapt to the new lift.
Poliquin also specifically says not to do any benching when you're really focusing on the ohp. He talks about various inhibition mechanisms etc. Doing low rep ohp/bench all this time may be too much pressing in a single week for you.
Quik makes a point we have mentioned before. I am not going to go on at you, I think you have gotten that something needs to change now. Higher rep pressing may be the key. As an example my bench is moving in the 8-12 range and as a secondary move, having not moved as the main move in the 3-5 range for a long time. Go figure. If you're uppedbody fibers are suited towards 8-12 theres nothing you can do about it, but it will be far more productive than bashing your head against the wall with 5 reps.
Having said that, if you PR'ed today and are seeing progress on the Tate routine, stick with it. You're problem may simply have been too much of the same over the years.
And hiring somone like IA could really take you to the next step like Quik mentioned. I'd also add, get the diet sorted.
Keep going,
Quagmire
Remember that seated 80 degree press is different from standing ohp. What you have been doing over the last few weeks is bringing your left arm up to speed with your right. If this problem isn't fully adressed yet, it needs to be. It should take a few sessions and your body will adapt to the new lift.
Poliquin also specifically says not to do any benching when you're really focusing on the ohp. He talks about various inhibition mechanisms etc. Doing low rep ohp/bench all this time may be too much pressing in a single week for you.
Quik makes a point we have mentioned before. I am not going to go on at you, I think you have gotten that something needs to change now. Higher rep pressing may be the key. As an example my bench is moving in the 8-12 range and as a secondary move, having not moved as the main move in the 3-5 range for a long time. Go figure. If you're uppedbody fibers are suited towards 8-12 theres nothing you can do about it, but it will be far more productive than bashing your head against the wall with 5 reps.
Having said that, if you PR'ed today and are seeing progress on the Tate routine, stick with it. You're problem may simply have been too much of the same over the years.
And hiring somone like IA could really take you to the next step like Quik mentioned. I'd also add, get the diet sorted.
Keep going,
Quagmire
****.
I have a hernia. I had a weird feeling near my groin on December 12th after my squat workout, and today I was getting out of my car and I got it again. If I do a Valsalva, it pops out a little and I can push it back in.
I've heard you can't lift for 3 months after having hernia surgery.
So depressed right now
I have a hernia. I had a weird feeling near my groin on December 12th after my squat workout, and today I was getting out of my car and I got it again. If I do a Valsalva, it pops out a little and I can push it back in.
I've heard you can't lift for 3 months after having hernia surgery.
So depressed right now
