Kerpal's Training Log

[deNominator]

For sure it should be lower, just seems like your pull is much more than your push xD. Not that it changes much, just differs from the norm . What's your row like?

 

[Kerpal]

I have no idea, I haven't done rows in years and even then only did them a couple times.

 

[deNominator]

What are your goals? And if I may ask what are your stats (bw, bf, height etc.). Excuse my ignorance if they have been posted before, you have just intruiged me with your style.

 

[Kerpal]

Goal = get really strong. I'm 5'11 210 lbs don't know about BF%, don't really care at the moment.

 

[Kerpal]

10/15/10

Deadlift:

5 x 435 lbs
4 x 3 x 355 lbs

Back is completely wiped out, taking off til Monday.

 

[Fuglydude]

You've been putting on some pretty serious size since you started lifting heavy hey? Good to see mang... Lift co-efficients look pretty solid too! If you're serious about competing in PL try and keep your DL co-efficient at around 2.5 or higher, and your squat at 2-2.25. These are good start points for those over 200 lbs.

I seriously think you're getting to the stage at this point where you need to consider joining a PL/OL club. They'll help your progress even more, and many of them have pretty specialized bars and equipment to really help you get even stronger. The guys are also typically very helpful and will give you tips and pointers to get you stronger. The problem is however, that PL clubs are often fairly clandestine operations. Not sure what the PL scene is like in your neck of the woods, but I think you'd really benefit from joining one.

 

[Kerpal]

Yeah I got to train at a powerlifting gym over the summer when I was staying with my dad. It was a great atmosphere and I learned a lot there. Haven't been able to find much in terms of a more serious gym around here, at least nothing within reasonable driving distance. After I graduate I'll have to try to find something wherever I end up.

One thing I'm pretty happy about is that as my bodyweight has gone up my strength/weight ratios have actually gotten higher. I think this may be due to better leverages - I remember someone (I think Jim Wendler) saying that a lifter should take their height in inches, multiply by 3, and weigh that much in pounds to maximize their leverages. So according to this I should weigh at least 213 lbs at my height. I'm around 210 now, and I have some fat to lose.

I've actually been thinking about weight classes and everything and I'm a little confused as to if I should even be thinking about that yet. It seems there are 2 schools of thought here - either maintain your weight carefully to stay within a certain class, or just get really ****ing strong and then cut fat to end up wherever you should be. Over the summer I noticed the guys in the 198 class seemed to be an inch or two shorter than me, and the guys in the 242 class were an inch or two taller, so I'm thinking maybe I need to be in the 220 class at my height. Not really sure if there's a rule of thumb here or what, just going by what I noticed at that gym. These guys also didn't have an ounce of fat on them.

 

[Jitterbug]

Yeah that's the Jim Wendler one regarding weight.

Just start competing now, mate, and worry about the weight classes later, as you become competitive (as in, having a chance of winning a weight class). You'll just be competing against yourself at first, so it doesn't really matter how much you weigh in.

The powerlifters at my gym tend to train at about ~8lbs higher than their competition weight. They will lose that 8lbs in water weight for weigh-in, during the week leading up to a comp.

 

[Kerpal]

10/24/10

Squat:

1 x 425 lbs
3 x 5 x 365 lbs

I banged my elbow on the corner of a table really hard last Sunday. It hurt like hell and I wasn't able to straighten it or put any weight on it without excruciating pain until yesterday so I had to take off until today

Went in today but since I haven't squatted in almost 2 weeks, incredible soreness started to kick in so I didn't do too much. I can't take more than a week off squatting or this happens.

 

[Kerpal]

10/27/10

Still way too sore to squat, short one today. Elbow is fine now but my pinky finger is numb, I think I did something to my ulnar nerve.

Bench press:

7 x 180 lbs
6 x 180 lbs

Close grip bench:

8 x 155 lbs
8 x 155 lbs

Close grip incline bench:

7 x 145 lbs
6 x 145 lbs

Deadlift:

3 x 465 lbs

Hamstrings were fried after this.

 

[Fuglydude]

That's a beastly triple mang... are you periodizing at all? Remember training hard day in and day out can do a number on your CNS. It can also mess with your recovery ability and increases risk for injuries. You're young now, but if you wanna compete later on in your life remember to cycle your intensity... your body will thank you!

This is coming from someone w/ over 6-7 years in the trenches where all he did was olympic lifting, heavy deads/squats/chins/dips/dumbell presses and plyos!

 

[Kerpal]

Just messing around with different things for deadlift right now... it seems like anything I do makes it go up. Definitely my best lift.

 

[J. Darko]

You still rule. Over 450 lbs deadlift. Means that you´re lifting close to 3 times bodyweight.

 

[Kerpal]

Ehh, not quite. Have to hit around 600 for that. That's my next goal

 

[Kerpal]

Went in today & tried to squat but didnt even get thru my warm up sets. My quads feel like they're going to peel away from the bone

 

[Kerpal]

11/01/10

Squat:

5 x 5 x 365 lbs

Not sore anymore At least not til tomorrow :crackup:

 

[Kerpal]

11/03/10

Bench press:

8 x 180 lbs
7 x 180 lbs

Close grip bench:

2 x 8 x 155 lbs

Incline bench:

2 x 8 x 135 lbs

I did this and was amazed at how much easier it felt than last time, then I realized I was doing 135 instead of 145. Oops Guess I’ll have to repeat this entire workout again. I didn’t get what I was supposed to on flat bench anyway. I hate benching The only good news is I realized the height of the seat on the incline bench is adjustable. I had it way too low before, so I had to use a narrow grip to unrack the bar. I figured out how to raise it so I can use a regular grip now.

Squat:

2 x 5 x 295 lbs

 

[Kerpal]

11/05/10

Deadlift:

1 x 495 lbs
1 x 495 lbs

I was going to attempt a double with 495 and could probably have grinded it out but my heart just wasn't in it today. I think it's because I couldn't get to the gym till around 9pm, way later than usual, and I was tired. Just couldn't get psyched up to lift. I just did another single with 495 and left.

 

[Kerpal]

11/07/10

Overhead press:

3 x 5 x 135 lbs

Wow. Actually made some progress on this finally I wore a belt and my abs got really fatigued, not sure if it's because I was wearing a belt or just because I haven't done this with a barbell in so long.

 

[Kerpal]

11/11/10

Squat:

5 x 5 x 370 lbs