Kerpal's Training Log
- Thread starter Kerpal
- Start date
Fuglydude
Master Don Juan
sick squat numbers man... making great progress! How's the bodyweight/body composition nowadays?
I'm confident you can clear 5 plates on deads if you go in fresh and strong. What other back work are you doing now?
Keep it up!
I'm confident you can clear 5 plates on deads if you go in fresh and strong. What other back work are you doing now?
Keep it up!
Thanks 
I have no idea about composition, I haven't weighed myself in months. I've definitely gained a lot of weight the last few months though, including fat. I got tired of banging my head against the wall making no progress because I wasn't eating enough so these days I'm eating a hell of a lot more.
I really want to squat 500 lbs, deadlift 600 lbs and work on my ****ty bench, and it's hard to lose fat and get stronger at the same time so I'll worry about taking some fat off later.
I have no idea about composition, I haven't weighed myself in months. I've definitely gained a lot of weight the last few months though, including fat. I got tired of banging my head against the wall making no progress because I wasn't eating enough so these days I'm eating a hell of a lot more.I really want to squat 500 lbs, deadlift 600 lbs and work on my ****ty bench, and it's hard to lose fat and get stronger at the same time so I'll worry about taking some fat off later.
09/17/10
Short one today.
Squat:
1 x 435 lbs
0 x 455 lbs
Failed with 455 but based on how 435 felt I think I could have gotten 445.
Deadlift:
1 x 500 lbs
Finally hit 500... it was hard but not a total grinder. I think I had a few more pounds in me. Next goal 600.
Short one today.
Squat:
1 x 435 lbs
0 x 455 lbs
Failed with 455 but based on how 435 felt I think I could have gotten 445.
Deadlift:
1 x 500 lbs
Finally hit 500... it was hard but not a total grinder. I think I had a few more pounds in me. Next goal 600.
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Went to the grocery store this morning and on the way out hopped on the scale in the lobby... I was shocked when it read 215 lbs! Holy ****! This was in clothes and shoes with a lot of **** in my pockets, and after drinking about a liter of water, so I'm probably like 210, but damn, eating so much has been more "effective" than I thought.
Definitely going to have to start eating less crap and doing more cardio, don't want to interfere with strength gains though. I figure I'll start really focusing on fat loss once I'm squatting 500, deadlifting 600 and benching 300+. It would be nice to hit the squat & deadlift goals by the end of the year, not sure how realistic that is though. The bench is going to take a lot longer though.
This was in clothes and shoes with a lot of **** in my pockets, and after drinking about a liter of water, so I'm probably like 210, but damn, eating so much has been more "effective" than I thought.Definitely going to have to start eating less crap and doing more cardio, don't want to interfere with strength gains though. I figure I'll start really focusing on fat loss once I'm squatting 500, deadlifting 600 and benching 300+. It would be nice to hit the squat & deadlift goals by the end of the year, not sure how realistic that is though. The bench is going to take a lot longer though.
You're getting very strong, mate. Have you thought about competing at a meet?
I just had my first comp with an IPF affiliated federation on Sunday, totalling 432.5kg raw (about 960lbs?) in the 82.5kg (181lbs) class. Have another one coming in late Nov, hoping to total about 455kg (1000lbs) or more.
Making max effort lifts while being at the venue for 5 hours (weigh-in starts at 9am, my group's lifting finished at around 2pm) is very different to max effort lifting at the gym! And it's heaps of fun!
I just had my first comp with an IPF affiliated federation on Sunday, totalling 432.5kg raw (about 960lbs?) in the 82.5kg (181lbs) class. Have another one coming in late Nov, hoping to total about 455kg (1000lbs) or more.
Making max effort lifts while being at the venue for 5 hours (weigh-in starts at 9am, my group's lifting finished at around 2pm) is very different to max effort lifting at the gym! And it's heaps of fun!
I've thought about it, I think it sounds fun and would be a good way to get more motivation to train. I want to get a bit stronger first especially on my bench though. Did you lift more at the meet or at the gym? I think having a bunch of people watching would be a pretty big adrenaline rush and give you even more of an incentive not to miss a lift.
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09/21/10
Bench press:
2 x 10 x 160 lbs
Close-grip bench press:
2 x 10 x 140 lbs
Incline bench press:
2 x 10 x 130 lbs
2nd time ever doing incline bench, felt really weird, like when you barbell bench for a while and then go to dumbbells.
Bench press:
2 x 10 x 160 lbs
Close-grip bench press:
2 x 10 x 140 lbs
Incline bench press:
2 x 10 x 130 lbs
2nd time ever doing incline bench, felt really weird, like when you barbell bench for a while and then go to dumbbells.
09/22/10
Squat:
3 x 270 lbs
3 x 315 lbs
4 x 360 lbs
3 x 3 x 405 lbs
2 x 5 x 380 lbs
The last 2 sets were brutal, maybe the hardest I've ever done but I managed to get thru them. I was completely ****ed after this, I could barely walk to my car. I've been in a bad mood lately, only ate one small meal right before training at 7:00 pm so that contributed.
Squat:
3 x 270 lbs
3 x 315 lbs
4 x 360 lbs
3 x 3 x 405 lbs
2 x 5 x 380 lbs
The last 2 sets were brutal, maybe the hardest I've ever done but I managed to get thru them. I was completely ****ed after this, I could barely walk to my car. I've been in a bad mood lately, only ate one small meal right before training at 7:00 pm so that contributed.
09/25/10
Squat:
4 x 290 lbs
4 x 315 lbs
5 x 4 x 365 lbs
DB OHP:
5, 4, 3 per arm x 60 lbs
Unless I brace against the side of the rack, I really lean to the side on these, so much so that I start to feel my obliques burning.
I started doing something a little different, instead of just stopping when I can't strict press it anymore, I start doing push presses and just do as many as I can to finish each set.
Deadlift:
Worked up to a single with 455 lbs just to maintain grip strength.
Squat:
4 x 290 lbs
4 x 315 lbs
5 x 4 x 365 lbs
DB OHP:
5, 4, 3 per arm x 60 lbs
Unless I brace against the side of the rack, I really lean to the side on these, so much so that I start to feel my obliques burning.
I started doing something a little different, instead of just stopping when I can't strict press it anymore, I start doing push presses and just do as many as I can to finish each set.
Deadlift:
Worked up to a single with 455 lbs just to maintain grip strength.
09/29/10
Squat:
4 x 275 lbs
4 x 315 lbs
4 x 365 lbs
3 x 3 x 405 lbs
Was supposed to get 4 reps with 405 on the last 2 sets, but I failed both times on rep 4
I've been in a bad mood lately, and it's having negative effects on my eating and sleeping, so I'm not recovering well enough or even really getting enough food to fuel my workouts.
I missed my workout yesterday because of this, and I was going to bench after squatting but my shoulder started hurting during the squats plus I just wasn't in the mood. I warmed up to bench and halfway thru my first set I just said "**** this" and went home. Just haven't been in the mood to train lately.
Squat:
4 x 275 lbs
4 x 315 lbs
4 x 365 lbs
3 x 3 x 405 lbs
Was supposed to get 4 reps with 405 on the last 2 sets, but I failed both times on rep 4
I've been in a bad mood lately, and it's having negative effects on my eating and sleeping, so I'm not recovering well enough or even really getting enough food to fuel my workouts.
I missed my workout yesterday because of this, and I was going to bench after squatting but my shoulder started hurting during the squats plus I just wasn't in the mood. I warmed up to bench and halfway thru my first set I just said "**** this" and went home. Just haven't been in the mood to train lately.
10/02/10
Squat
3 x 3 x 405 lbs
2 x 425 lbs
Was supposed to get 3 reps with 425, failed on the 3rd rep. I really thought I was going to get it though, the sets with 405 felt easy and the first 2 425 reps were only moderately difficult.
Also since my squat has gone to 400+ I’ve noticed that I have to wait a couple extra seconds between reps because the weights are shaking like crazy at the top of the squat. If I start the next rep too quickly it throws me off balance.
Bench press:
2 x 8 x 170 lbs
Close grip bench press:
2 x 8 x 150 lbs
Incline bench press:
1 x 8 x 140 lbs
1 x 7 x 140 lbs
Only 3rdtime doing this, it still feels really weird and the bar is going all over the place and not in a straight line. I brought my grip in a little because it feels a little more comfortable to me unracking the bar with a slightly closer grip (I train alone, no spotter). About halfway between my regular bench and close grip bench grip.
I skipped the last rep of the 2nd set because my left shoulder started aching pretty badly again. Not sure why this is happening
Deadlift:
1 x 405 lbs
1 x 455 lbs
1 x 475 lbs
1 x 495 lbs (held at top as long as possible)
Mostly did this to maintain grip strength. I held onto the 495 until it felt like my shoulders were going to come out of their sockets.
Squat
3 x 3 x 405 lbs
2 x 425 lbs
Was supposed to get 3 reps with 425, failed on the 3rd rep. I really thought I was going to get it though, the sets with 405 felt easy and the first 2 425 reps were only moderately difficult.
Also since my squat has gone to 400+ I’ve noticed that I have to wait a couple extra seconds between reps because the weights are shaking like crazy at the top of the squat. If I start the next rep too quickly it throws me off balance.
Bench press:
2 x 8 x 170 lbs
Close grip bench press:
2 x 8 x 150 lbs
Incline bench press:
1 x 8 x 140 lbs
1 x 7 x 140 lbs
Only 3rdtime doing this, it still feels really weird and the bar is going all over the place and not in a straight line. I brought my grip in a little because it feels a little more comfortable to me unracking the bar with a slightly closer grip (I train alone, no spotter). About halfway between my regular bench and close grip bench grip.
I skipped the last rep of the 2nd set because my left shoulder started aching pretty badly again. Not sure why this is happening
Deadlift:
1 x 405 lbs
1 x 455 lbs
1 x 475 lbs
1 x 495 lbs (held at top as long as possible)
Mostly did this to maintain grip strength. I held onto the 495 until it felt like my shoulders were going to come out of their sockets.
10/08/10
Squat:
3 x 335 lbs
4 x 380 lbs
4 x 405 lbs
5 x 405 lbs
2 x 405 lbs
I was supposed to do 4 sets of 5 with 405, but no way that was going to happen :crackup:
Got 4 reps on the 1st set, on the 4th rep something weird happened with my form and I leaned forward way too much on the way up and turned it into a good morning. My lower back immediately tightened up, didn't want to take any chances so I didn't even attempt a 5th rep. I'm confident I could have gotten it since I got 5 reps on the 2nd set. The strength was there, the technique wasn't for some reason. On last set, did 2 reps and was completely wiped out, I knew I had no more left in me, so I just called it a day.
Total failure in terms of getting the prescribed sets done, but I'm now doing my 1RM for sets of 5 so I guess I can't complain :crackup: Supposed to do this same weight for 5x5 on Monday, we'll see how close I come to actually completing it. Part of this is also psychological, I'm always intimidated by the weight a little when I reach a new milestone, same thing happened with 315 squat and 405/495 deadlift.
Squat:
3 x 335 lbs
4 x 380 lbs
4 x 405 lbs
5 x 405 lbs
2 x 405 lbs
I was supposed to do 4 sets of 5 with 405, but no way that was going to happen :crackup:
Got 4 reps on the 1st set, on the 4th rep something weird happened with my form and I leaned forward way too much on the way up and turned it into a good morning. My lower back immediately tightened up, didn't want to take any chances so I didn't even attempt a 5th rep. I'm confident I could have gotten it since I got 5 reps on the 2nd set. The strength was there, the technique wasn't for some reason. On last set, did 2 reps and was completely wiped out, I knew I had no more left in me, so I just called it a day.
Total failure in terms of getting the prescribed sets done, but I'm now doing my 1RM for sets of 5 so I guess I can't complain :crackup: Supposed to do this same weight for 5x5 on Monday, we'll see how close I come to actually completing it. Part of this is also psychological, I'm always intimidated by the weight a little when I reach a new milestone, same thing happened with 315 squat and 405/495 deadlift.
10/11/10
Squat:
4 x 405 lbs
4 x 405 lbs
3 x 405 lbs
3 x 405 lbs
1 x 405 lbs
Didn’t come close to 5x5, but I just did as much as I could. After these sets I did a couple walkouts with 495. Unracked it, walked it out and stood there until I felt like I was going to pass out. I wanted to see how 495 feels. It was scary :crackup:
I'm failing reps left and right now but I want to see the program thru to the end.
Squat:
4 x 405 lbs
4 x 405 lbs
3 x 405 lbs
3 x 405 lbs
1 x 405 lbs
Didn’t come close to 5x5, but I just did as much as I could. After these sets I did a couple walkouts with 495. Unracked it, walked it out and stood there until I felt like I was going to pass out. I wanted to see how 495 feels. It was scary :crackup:
I'm failing reps left and right now but I want to see the program thru to the end.
Went in today and the workout was epic failure. I'm feeling completely burned out lately so I might go in and deadlift light tomorrow but other than that I'm taking off till next Monday then re-starting the Texas method.
deNominator
Don Juan
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Not to be a complete wiener but, why the fvck is your bench so low! Your squat is way beyond it.
Several reasons. I've been squatting/deadlifting a lot longer than I've been benching, I don't care about the bench as much & treat it as an afterthought, and benching seems to aggravate my shoulder.
Remember, it's normal for your squat to be way ahead of your bench, although I will admit mine is disproportionately low. But I'm working on it.
Remember, it's normal for your squat to be way ahead of your bench, although I will admit mine is disproportionately low. But I'm working on it.