Kerpal's Training Log
- Thread starter Kerpal
- Start date
05/18/11
I felt like I was hit by a truck after my last workout, so sore I could barely walk, still sore when I went in today so didn't do anything crazy. Just got home and I feel great now though, getting the blood pumping really helped the soreness.
Squat:
5 x 345 lbs
Too sore to continue, went to Zerchers:
Zercher squat:
Warmed up to a single with 315 lbs
Overhead press:
2 x 2 x 135 lbs
5 x 125 lbs
Got weak on these, I think I did 145x5 for a couple sets last time, but haven't done any OHPs in 5 months or so.
Deadlift:
6 x 365 lbs
5 x 365 lbs
Warmed up with power cleans and high pulls to 315. Didn't have my straps and this gym doesn't let me use chalk so grip was an issue, could have gotten a couple more reps if not for that.
I felt like I was hit by a truck after my last workout, so sore I could barely walk, still sore when I went in today so didn't do anything crazy. Just got home and I feel great now though, getting the blood pumping really helped the soreness.
Squat:
5 x 345 lbs
Too sore to continue, went to Zerchers:
Zercher squat:
Warmed up to a single with 315 lbs
Overhead press:
2 x 2 x 135 lbs
5 x 125 lbs
Got weak on these, I think I did 145x5 for a couple sets last time, but haven't done any OHPs in 5 months or so.
Deadlift:
6 x 365 lbs
5 x 365 lbs
Warmed up with power cleans and high pulls to 315. Didn't have my straps and this gym doesn't let me use chalk so grip was an issue, could have gotten a couple more reps if not for that.
Matthew Lyon
Don Juan
- Joined
- May 21, 2011
- Messages
- 53
- Reaction score
- 1
I like this journal of yours, however, I must say your progress is going slow, that is if you're trying to pack on more weight.
Terrible headache today but went anyway.
Squat:
2 x 5 x 345 lbs
3 x 345 lbs
Failed 4th rep.
Towel pullup:
3 x 5 x bodyweight
I haven't done these in a couple years and they KILLED my fingers. I couldn't straighten them for a few minutes after each set
Sumo deadlift:
5* x 405 lbs
Not a true set of 5 because this gym doesn't let me use chalk and I still can't find my straps. Also when I sumo on these barbells my hands are on the smooth part of the bar, there's no knurling, that didn't help matters. Think I'm going to have to buy a new pair of straps.
Squat:
2 x 5 x 345 lbs
3 x 345 lbs
Failed 4th rep.
Towel pullup:
3 x 5 x bodyweight
I haven't done these in a couple years and they KILLED my fingers. I couldn't straighten them for a few minutes after each set
Sumo deadlift:
5* x 405 lbs
Not a true set of 5 because this gym doesn't let me use chalk and I still can't find my straps. Also when I sumo on these barbells my hands are on the smooth part of the bar, there's no knurling, that didn't help matters. Think I'm going to have to buy a new pair of straps.
Last edited:
Pleasant Hill Fat LossAberly said:
06/01/11
Still been training just haven't been updating this. Easy & quick workout today.
Overhead press:
3 x 5 x 125 lbs
Had the usual problem with right arm pushing the bar up way faster than left arm.
Squat:
3 x 5 x 335 lbs
Realized today that I've gotten so used to squatting in front of a mirror from my school gym that it feels weird if I don't. Going to have to get used to it again.
Close grip bench press:
2 x 8 x 150 lbs
Still been training just haven't been updating this. Easy & quick workout today.
Overhead press:
3 x 5 x 125 lbs
Had the usual problem with right arm pushing the bar up way faster than left arm.
Squat:
3 x 5 x 335 lbs
Realized today that I've gotten so used to squatting in front of a mirror from my school gym that it feels weird if I don't. Going to have to get used to it again.
Close grip bench press:
2 x 8 x 150 lbs
06/4/11
So the last few months I felt like I was kind of in a slump in terms of training, just wasn't really in the mood. But lately I've been getting excited about it again so that's good
Squat:
3 x 5 x 340
These felt good, getting used to not squatting in front of a mirror again. I've realized that's really one of the worst things you can do for your form, wish I had never gotten into that habit.
Bench:
3 x 5 x 170
3” deficit deadlift:
6 x 350
5 x 365
3 x 380
I’m standing on a 3” platform for these. I think I’ll do these for the next few weeks, when I go back to the floor the weight should fly up. Probably keep pulling sumo from the floor in the meantime, and maybe some rack pulls too just to mix it up a little.
So the last few months I felt like I was kind of in a slump in terms of training, just wasn't really in the mood. But lately I've been getting excited about it again so that's good
Squat:
3 x 5 x 340
These felt good, getting used to not squatting in front of a mirror again. I've realized that's really one of the worst things you can do for your form, wish I had never gotten into that habit.
Bench:
3 x 5 x 170
3” deficit deadlift:
6 x 350
5 x 365
3 x 380
I’m standing on a 3” platform for these. I think I’ll do these for the next few weeks, when I go back to the floor the weight should fly up. Probably keep pulling sumo from the floor in the meantime, and maybe some rack pulls too just to mix it up a little.
06/06/11
Squat:
3 x 5 x 345
Pull up:
1 x 1 x bodyweight
1 x 2 x bodyweight
1 x 3 x bodyweight
1 x 4 x bodyweight
1 x 5 x bodyweight
Sumo deadlift:
5 x 410
Rack pull:
1 x 455
1 x 495
Just did this for fun, haven't done rack pulls in a really long time.
While I was doing these, some "trainer" who works there came up and asked what I was doing, I told him I was doing rack pulls.
Him: "That's really dangerous."
Me: "Thanks for the advice." *Goes back to doing rack pulls*
Squat:
3 x 5 x 345
Pull up:
1 x 1 x bodyweight
1 x 2 x bodyweight
1 x 3 x bodyweight
1 x 4 x bodyweight
1 x 5 x bodyweight
Sumo deadlift:
5 x 410
Rack pull:
1 x 455
1 x 495
Just did this for fun, haven't done rack pulls in a really long time.
While I was doing these, some "trainer"
who works there came up and asked what I was doing, I told him I was doing rack pulls. Him: "That's really dangerous."
Me: "Thanks for the advice." *Goes back to doing rack pulls*
Matthew Lyon
Don Juan
- Joined
- May 21, 2011
- Messages
- 53
- Reaction score
- 1
A trainer said that rack pulls are dangerous? Was it a woman by any chance?
Matthew Lyon
Don Juan
- Joined
- May 21, 2011
- Messages
- 53
- Reaction score
- 1
Well I'm not sure what your goals are. But since you've been working out years ago, I'm seeing very little progress in your workouts. I was looking at your log and your starting bench press is the same as current. That's not normal. Your bench should be at least 200 by now. Same with other exercises. Again, I don't know what your goals are. Maybe you're not trying to get stronger. But if you are, then perhaps you need a new workout program because you've maxed out on your strength long ago.Kerpal said:Not sure how you came to this conclusion when I don't even post my bodyweight on here regularly
6/14/11
Squat:
3 x 5 x 350
Pull up:
1 x bodyweight
2 x bodyweight
3 x bodyweight
4 x bodyweight
5 x bodyweight
Sumo deadlift:
5 x 415
Hamstrings felt wiped out after this. Feel it a lot more in my hamstrings and less in my lower back when I widen my stance.
Squat:
3 x 5 x 350
Pull up:
1 x bodyweight
2 x bodyweight
3 x bodyweight
4 x bodyweight
5 x bodyweight
Sumo deadlift:
5 x 415
Hamstrings felt wiped out after this. Feel it a lot more in my hamstrings and less in my lower back when I widen my stance.
If you currently have too many women chasing you, calling you, harassing you, knocking on your door at 2 o'clock in the morning... then I have the simple solution for you.
Just read my free ebook 22 Rules for Massive Success With Women and do the opposite of what I recommend.
This will quickly drive all women away from you.
And you will be able to relax and to live your life in peace and quiet.
06/16/11
Overhead press:
5 x 3 x 135
These felt good. I remember someone (maybe Rippetoe) saying that you should try alternating between 3x5 and 5x3 if you get stuck on OHP.
Zercher squat:
2 x 5 x 260
Haven't done these in a while, they felt good but now I have exploded blood vessels all over my inner elbows. Right now I just put the pad that people squat with on the bar and use that, maybe I should wrap a towel around it too.
Close grip bench:
8 x 155
8 x 160
I increased the weight on 2nd set because it felt easy. Still felt easy with 160. I think it's kind of odd that my close grip bench is almost equal to my regular bench, I would think it should be a lot lower since it isolates the triceps more and the ROM is so much greater. Could this indicate a chest weakness?
Maybe I should narrow my grip on regular bench. I'm doing pinkies on the rings now, I had an experienced powerlifter check my bench form last summer and he had me try a bunch of different grip widths and told me pinkies on the ring was best for me. For close grip I put my thumbs just on the smooth part of the bar.
Overhead press:
5 x 3 x 135
These felt good. I remember someone (maybe Rippetoe) saying that you should try alternating between 3x5 and 5x3 if you get stuck on OHP.
Zercher squat:
2 x 5 x 260
Haven't done these in a while, they felt good but now I have exploded blood vessels all over my inner elbows. Right now I just put the pad that people squat with on the bar and use that, maybe I should wrap a towel around it too.
Close grip bench:
8 x 155
8 x 160
I increased the weight on 2nd set because it felt easy. Still felt easy with 160. I think it's kind of odd that my close grip bench is almost equal to my regular bench, I would think it should be a lot lower since it isolates the triceps more and the ROM is so much greater. Could this indicate a chest weakness?
Maybe I should narrow my grip on regular bench. I'm doing pinkies on the rings now, I had an experienced powerlifter check my bench form last summer and he had me try a bunch of different grip widths and told me pinkies on the ring was best for me. For close grip I put my thumbs just on the smooth part of the bar.
Last edited:
06/18/11
Squat:
3 x 5 x 365
I was supposed to do 355 today, did 350 last time and for some reason thought it was 360, so ended up doing a 15 lb jump instead of 5 lbs. Still got all the reps and didn’t even notice until I got home and updated this.
Pendlay row:
3 x 5 x 210
Haven’t done these in a while. They are deceivingly difficult. I’m starting each rep with the bar at a dead stop on the floor, with my back parallel to the floor and touching my stomach with the bar every rep. No bouncing the bar like a basketball, and none of this “shrug and call it a row” **** most guys do.
3” deficit deadlift:
5 x 390
Ears were ringing after this.
Noticed I've been hungrier than normal lately, that's usually a good sign
Squat:
3 x 5 x 365
I was supposed to do 355 today, did 350 last time and for some reason thought it was 360, so ended up doing a 15 lb jump instead of 5 lbs. Still got all the reps and didn’t even notice until I got home and updated this.
Pendlay row:
3 x 5 x 210
Haven’t done these in a while. They are deceivingly difficult. I’m starting each rep with the bar at a dead stop on the floor, with my back parallel to the floor and touching my stomach with the bar every rep. No bouncing the bar like a basketball, and none of this “shrug and call it a row” **** most guys do.
3” deficit deadlift:
5 x 390
Ears were ringing after this.
Noticed I've been hungrier than normal lately, that's usually a good sign
Last edited:
06/21/11
Squat:
3 x 5 x 370
Pull up ladder (bodyweight):
1, 2, 3, 4, 5
1, 2, 3, 4
1, 2, 3, 4
1, 2, 3
Sumo deadlift:
5 x 420
Romanian deadlift:
8 x 225
8 x 245
8 x 255
First time doing these, not sure if I’m doing it right. I felt it in my hamstrings but not as much as I was expecting. Maybe I should have used more weight or stood on something to increase the ROM. Forgot my camera today but will record next time for review.
Squat:
3 x 5 x 370
Pull up ladder (bodyweight):
1, 2, 3, 4, 5
1, 2, 3, 4
1, 2, 3, 4
1, 2, 3
Sumo deadlift:
5 x 420
Romanian deadlift:
8 x 225
8 x 245
8 x 255
First time doing these, not sure if I’m doing it right. I felt it in my hamstrings but not as much as I was expecting. Maybe I should have used more weight or stood on something to increase the ROM. Forgot my camera today but will record next time for review.
