Kerpal's Training Log
- Thread starter Kerpal
- Start date
CarlitosWay
Master Don Juan
262 lbs @ 6'1 that's a big guy...and a damn impressive video, I need me some shoes like that.Kerpal said:
quote from him
"For instance, my bench stayed at around 370 for a couple years, and then last year when I was doing a bunch of Doggcrapp training, it suddenly shot up to 415."
lol his bench stayed around 370 for a few years and than he messed around with a bodybuilding routine for a bit and it shot up 45 lbs ......interesting
05/15/10
I got to the gym only 40 minutes before they closed so I had to rush.
DE Squat:
10 x 2 x 255 lbs
60 seconds between sets
1 arm dumbbell overhead press:
2 x 65 lbs (each arm)
2 x 7 x 55 lbs (each arm)
Rack pull (from just below knees):
Warmed up to 3 x 495 lbs
First time doing rack pulls, I had my straps with me so I figured I'd give them a try. I really liked them, feel like they could really help my pull from the floor. I had a couple more in me, first time doing them though so decided to stay conservative.
I got to the gym only 40 minutes before they closed so I had to rush.
DE Squat:
10 x 2 x 255 lbs
60 seconds between sets
1 arm dumbbell overhead press:
2 x 65 lbs (each arm)
2 x 7 x 55 lbs (each arm)
Rack pull (from just below knees):
Warmed up to 3 x 495 lbs
First time doing rack pulls, I had my straps with me so I figured I'd give them a try. I really liked them, feel like they could really help my pull from the floor. I had a couple more in me, first time doing them though so decided to stay conservative.
06/03/10
Have still been training, haven't had much chance to get online lately so haven't been recording workouts.
Short one today:
Overhead press:
5 x 100 lbs
5 x 110 lbs
9 x 115 lbs
Chest supported row:
8 x 70 lbs
10 x 55 lbs
10 x 55 lbs
Holy ****! First time doing these, this was WAY harder than I expected. I was going for 10 but only got 8 reps with 70, so I dropped to 55 for the next 2 sets. These really wiped my arms out.
1 arm DB overhead press:
10 x 45 lbs (each arm)
8 x 45 lbs (each arm)
Have still been training, haven't had much chance to get online lately so haven't been recording workouts.
Short one today:
Overhead press:
5 x 100 lbs
5 x 110 lbs
9 x 115 lbs
Chest supported row:
8 x 70 lbs
10 x 55 lbs
10 x 55 lbs
Holy ****! First time doing these, this was WAY harder than I expected. I was going for 10 but only got 8 reps with 70, so I dropped to 55 for the next 2 sets. These really wiped my arms out.
1 arm DB overhead press:
10 x 45 lbs (each arm)
8 x 45 lbs (each arm)
06/06/10
Deadlift:
5 x 325 lbs
5 x 345 lbs
6 x 365 lbs
Glute-ham raise
2 x 10 x bodyweight
Wanted to do more but got to the gym 30 minutes before they closed... I thought they closed much later.
Should be back on a consistent schedule now.
Deadlift:
5 x 325 lbs
5 x 345 lbs
6 x 365 lbs
Glute-ham raise
2 x 10 x bodyweight
Wanted to do more but got to the gym 30 minutes before they closed... I thought they closed much later.
Should be back on a consistent schedule now.
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06/07/10
1 arm DB OHP:
5 x 45 lbs
5 x 50 lbs
12 x 50 lbs (each side)
Squat:
5 x 5 x 325 lbs
Reverse hyper:
10 x 50 lbs
2 x 10 x 70 lbs
This is a different type of reverse hyper than at my usual gym so I had no idea how much weight to use. This ended up being too light, I'll use more weight next time.
1 arm DB OHP:
5 x 45 lbs
5 x 50 lbs
12 x 50 lbs (each side)
Squat:
5 x 5 x 325 lbs
Reverse hyper:
10 x 50 lbs
2 x 10 x 70 lbs
This is a different type of reverse hyper than at my usual gym so I had no idea how much weight to use. This ended up being too light, I'll use more weight next time.
06/30/10
Had to take about 2 weeks off. Tried to squat on Monday, got halfway thru my sets and my legs just completely locked up. Tried to do recovery squats today but my legs are so sore I can't even get to full depth with bodyweight. I just can't take more than a few days between squat sessions or this happens So I just did upper body stuff today. I've decided I want to get better at pull ups so I'm going to start working those more.
1 arm DB OHP:
3 x 50 lbs
3 x 50 lbs
8 x 55 lbs (each arm)
Pull ups:
5 x 5 x bodyweight
This was too easy. Will add weight next time.
DB bench press:
3 x 15 x 50 lbs
Pretty easy.
Had to take about 2 weeks off. Tried to squat on Monday, got halfway thru my sets and my legs just completely locked up. Tried to do recovery squats today but my legs are so sore I can't even get to full depth with bodyweight. I just can't take more than a few days between squat sessions or this happens
So I just did upper body stuff today. I've decided I want to get better at pull ups so I'm going to start working those more.1 arm DB OHP:
3 x 50 lbs
3 x 50 lbs
8 x 55 lbs (each arm)
Pull ups:
5 x 5 x bodyweight
This was too easy. Will add weight next time.
DB bench press:
3 x 15 x 50 lbs
Pretty easy.
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07/02/10
Squat:
2 x 5 x 280 lbs
Deadlift:
5 x 415 lbs
Rack pull:
2 x 495 lbs (from just below knees)
I was going to go for 3, but I felt that my back rounded a little too much on the 2nd rep I decided not to risk it. I guess the deadlifts just wiped me out.
Glute-ham raise
3 x 10 x bodyweight + 10 lb weight vest
Squat:
2 x 5 x 280 lbs
Deadlift:
5 x 415 lbs
Rack pull:
2 x 495 lbs (from just below knees)
I was going to go for 3, but I felt that my back rounded a little too much on the 2nd rep I decided not to risk it. I guess the deadlifts just wiped me out.
Glute-ham raise
3 x 10 x bodyweight + 10 lb weight vest
I got a second job for the summer moving furniture. It's hard work and going to make having a consistent training schedule impossible for the next 6 weeks or so, but I could really use the money. I will try to maintain my strength levels until school starts up again and I have more free time to train, but for now I'll probably only have the time to train once or twice a week.
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07/12/10
Squat:
3 x 5 x 350 lbs
Squats felt light and easy today. It’s weird, some days I get enough sleep, plenty of food, and still feel like the weight is crushing me. Other days I get 3 hours of sleep, eat a sandwich in the car on the way to the gym, and the weights fly up
Bench press:
5 x 135 lbs
3 x 155 lbs
10 x 170 lbs
Deadlift:
5 x 420 lbs
Squat:
3 x 5 x 350 lbs
Squats felt light and easy today. It’s weird, some days I get enough sleep, plenty of food, and still feel like the weight is crushing me. Other days I get 3 hours of sleep, eat a sandwich in the car on the way to the gym, and the weights fly up
Bench press:
5 x 135 lbs
3 x 155 lbs
10 x 170 lbs
Deadlift:
5 x 420 lbs
07/21/10
The moving job is going well. The pay is good and yesterday I got to go to NYC to move someone's stuff into an apartment building, that was pretty cool.
Lifting weights has definitely helped me greatly. All the other guys who work there are pretty big, there are no skinny guys at all. I don't think I would be able to handle this job if I hadn't been strength training. My first day was a big job, we had to move everything out of a big 7 bedroom 3 story house with no A/C in 100+ degree heat. I was completely wiped out by the end of the day and one of the other guys said "I remember my first day, I was sore as hell the next morning. I bet you call in sick tomorrow". But I got up the next morning and felt perfectly fine except for my calves, they felt like they were on fire. I don't think any of the main lifts really work your calves that much, but going up and down stairs all day with heavy furniture just wrecks mine.
I'm hoping just to get in at least 1 good workout a week with the Big 3 to maintain my strength, and so that when I can start training normally again I don't get insanely sore like I always do when I come back after a layoff.
Squat:
3 x 5 x 355 lbs
Last rep of last set was a grinder but the rest felt pretty good. On really hard reps I've started doing this weird thing where I involuntarily rock back and forth under the bar on the way up. Not sure what's going on there.
Bench press:
5 x 135 lbs
5 x 145 lbs
12 x 155 lbs
I was hoping for more here since I got 12 with 170 lbs last time, but my arms are pretty tired from moving furniture yesterday.
Deadlift:
5 x 425 lbs
I think this is a PR for a set of 5 for me. Last rep was a true grinder. My forearms are pretty fatigued from the job but grip wasn't an issue. I'm going to start bringing straps with me to the gym just in case.
The moving job is going well. The pay is good and yesterday I got to go to NYC to move someone's stuff into an apartment building, that was pretty cool.
Lifting weights has definitely helped me greatly. All the other guys who work there are pretty big, there are no skinny guys at all. I don't think I would be able to handle this job if I hadn't been strength training. My first day was a big job, we had to move everything out of a big 7 bedroom 3 story house with no A/C in 100+ degree heat. I was completely wiped out by the end of the day and one of the other guys said "I remember my first day, I was sore as hell the next morning. I bet you call in sick tomorrow". But I got up the next morning and felt perfectly fine except for my calves, they felt like they were on fire. I don't think any of the main lifts really work your calves that much, but going up and down stairs all day with heavy furniture just wrecks mine.
I'm hoping just to get in at least 1 good workout a week with the Big 3 to maintain my strength, and so that when I can start training normally again I don't get insanely sore like I always do when I come back after a layoff.
Squat:
3 x 5 x 355 lbs
Last rep of last set was a grinder but the rest felt pretty good. On really hard reps I've started doing this weird thing where I involuntarily rock back and forth under the bar on the way up. Not sure what's going on there.
Bench press:
5 x 135 lbs
5 x 145 lbs
12 x 155 lbs
I was hoping for more here since I got 12 with 170 lbs last time, but my arms are pretty tired from moving furniture yesterday.
Deadlift:
5 x 425 lbs
I think this is a PR for a set of 5 for me. Last rep was a true grinder. My forearms are pretty fatigued from the job but grip wasn't an issue. I'm going to start bringing straps with me to the gym just in case.
Haven't had time to update in a little while, here's what I've done lately:
Squat:
2 x 5 x 360 lbs
4 x 360 lbs (failed last rep).
Bench press:
12 x 165 lbs
Deadlift:
5 x 430 lbs
Felt great and like I could have squeezed out another 2 reps here.
Overhead press:
4 x 130 lbs
****ing terrible. After just a few weeks not OHPing, my left arm is so much weaker than my right and I push the right side of the bar up so much faster that the plates would have slid off the left side of the bar if not for the clamps. If my left arm would catch up to my right I think I could increase this lift 30+ lbs instantly.
Training 1-2x a week these days until school starts back up.
Squat:
2 x 5 x 360 lbs
4 x 360 lbs (failed last rep).
Bench press:
12 x 165 lbs
Deadlift:
5 x 430 lbs
Felt great and like I could have squeezed out another 2 reps here.
Overhead press:
4 x 130 lbs
****ing terrible. After just a few weeks not OHPing, my left arm is so much weaker than my right and I push the right side of the bar up so much faster that the plates would have slid off the left side of the bar if not for the clamps. If my left arm would catch up to my right I think I could increase this lift 30+ lbs instantly.
Training 1-2x a week these days until school starts back up.
08/10/10
****ty workout today, its been too long and I was tired. Plus the gym was closing in an hour so I had to rush thru this with very short rest periods.
Squat:
8 x 315 lbs
8 x 335 lbs
3 x 365 lbs
1 x 385 lbs
1 x 405 lbs (failed)
Bench press:
5 x 185 lbs
4 x 185 lbs
3 x 185 lbs
It felt good to bench 185 for 5, 185 is kind of a milestone for me, as pathetic as that sounds since I’m squatting 400+ and probably deadlifting around 500. My upper body strength (particularly my left arm) plummets so ****ing fast if I take any time off
Deadlift:
3 x 435 lbs (failed 4th rep)
I got the 4th rep to my knees and my back rounded too much, tried to grind it out but my lower back is just too fatigued today, moved a big house with a lot of heavy furniture yesterday. I can't wait till summer is over and I can start training regularly again.
****ty workout today, its been too long and I was tired. Plus the gym was closing in an hour so I had to rush thru this with very short rest periods.
Squat:
8 x 315 lbs
8 x 335 lbs
3 x 365 lbs
1 x 385 lbs
1 x 405 lbs (failed)
Bench press:
5 x 185 lbs
4 x 185 lbs
3 x 185 lbs
It felt good to bench 185 for 5, 185 is kind of a milestone for me, as pathetic as that sounds since I’m squatting 400+ and probably deadlifting around 500. My upper body strength (particularly my left arm) plummets so ****ing fast if I take any time off
Deadlift:
3 x 435 lbs (failed 4th rep)
I got the 4th rep to my knees and my back rounded too much, tried to grind it out but my lower back is just too fatigued today, moved a big house with a lot of heavy furniture yesterday. I can't wait till summer is over and I can start training regularly again.
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