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Kerpal's Training Log
- Thread starter Kerpal
- Start date
05/28/09
I thought today was going to be a terrible workout because I didn't get enough sleep last night (4.5 hours) and I was exhausted. Had a test yesterday and a big project due today which I spent 8 hours on. But I drank a Red Bull and went in anyway :crackup: I really didn't want to go in and almost talked myself into putting it off till tomorrow, but went in anyway. Sometimes I still have great workouts on these days.
Deadlift:
5 x 330 lbs
5 x 350 lbs
10 x 375 lbs
I felt really strong today. Could probably have gotten 1-2 more reps (with bad form) but my grip started failing, almost missed rep 10 because of it. I used ammonia here, I usually only use it on the heaviest days of the month but I was tired and wanted to wake myself up. The ammonia always helps me squeeze out an extra rep or 2, but I don't want to become dependent on it so I use it sparingly.
Deficit deadlift (standing on 1 plate per foot):
8* x 365 lbs
* Had to stop and re-chalk after rep 5. My hands sweat a lot, especially while training, which can be a problem on higher-rep sets of deadlifts. I might have been able to get 1-2 more reps but my form really broke down on these, back was rounding a lot. I didn't want to push it. My grip was also starting to fail again.
I was pretty worn out after this, decided to call it a day. I'm typing this about 45 minutes after getting home, and my back is completely wiped out, I'm definitely going to be feeling it for a couple days at least.
I wanted to do a conditioning workout last night but my legs were too sore from squatting on Monday. This is a problem for me with the 5/3/1 program. Since I'm doing 3 heavy weeks followed by 1 light week, I go 2 weeks without squatting heavy between the last heavy squat workout of one month and the first heavy squat workout of another. This is long enough for me to get very sore when I come back.
I thought today was going to be a terrible workout because I didn't get enough sleep last night (4.5 hours) and I was exhausted. Had a test yesterday and a big project due today which I spent 8 hours on. But I drank a Red Bull and went in anyway :crackup: I really didn't want to go in and almost talked myself into putting it off till tomorrow, but went in anyway. Sometimes I still have great workouts on these days.
Deadlift:
5 x 330 lbs
5 x 350 lbs
10 x 375 lbs
I felt really strong today. Could probably have gotten 1-2 more reps (with bad form) but my grip started failing, almost missed rep 10 because of it. I used ammonia here, I usually only use it on the heaviest days of the month but I was tired and wanted to wake myself up. The ammonia always helps me squeeze out an extra rep or 2, but I don't want to become dependent on it so I use it sparingly.
Deficit deadlift (standing on 1 plate per foot):
8* x 365 lbs
* Had to stop and re-chalk after rep 5. My hands sweat a lot, especially while training, which can be a problem on higher-rep sets of deadlifts. I might have been able to get 1-2 more reps but my form really broke down on these, back was rounding a lot. I didn't want to push it. My grip was also starting to fail again.
I was pretty worn out after this, decided to call it a day. I'm typing this about 45 minutes after getting home, and my back is completely wiped out, I'm definitely going to be feeling it for a couple days at least.
I wanted to do a conditioning workout last night but my legs were too sore from squatting on Monday. This is a problem for me with the 5/3/1 program. Since I'm doing 3 heavy weeks followed by 1 light week, I go 2 weeks without squatting heavy between the last heavy squat workout of one month and the first heavy squat workout of another. This is long enough for me to get very sore when I come back.
Last edited:
05/30/09
Bench press:
5 x 145 lbs
5 x 155 lbs
9 x 160 lbs
I’m not counting 2 of the reps I did here because one didn’t touch my chest (was about 1 cm away
) and on the last one, the spotter touched the bar. I don’t know if he helped me or not, but to be on the safe side, I’m not counting the rep. Have to stay honest, lest I turn into a quarter-squatter or deadlift-bouncer
Russian twist:
3 x 10 (per side) x 45 lbs
Dips:
11 x bodyweight
11 x bodyweight
9 x bodyweight
Bench press:
5 x 145 lbs
5 x 155 lbs
9 x 160 lbs
I’m not counting 2 of the reps I did here because one didn’t touch my chest (was about 1 cm away
) and on the last one, the spotter touched the bar. I don’t know if he helped me or not, but to be on the safe side, I’m not counting the rep. Have to stay honest, lest I turn into a quarter-squatter or deadlift-bouncer Russian twist:
3 x 10 (per side) x 45 lbs
Dips:
11 x bodyweight
11 x bodyweight
9 x bodyweight
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
You're being too hard on yourself man. The bar was only 1cm away from your chest? Do you feel you could have completed the rep with good form had you lowered it that extra cm?Kerpal said:
If yes, then no need to cheat yourself, just remember to do it right the next time.
The spotter touched the bar? Did he help or did you need help at the time? If not then again don't cheat yourself. Don't look for ways to hold yourself back man.
Sure, if you'd reached technical failure and he helped get the bar up several inches, then you'd be faking yourself if you counted it as a rep. If you're developing a bad habit of stopping a few cm above your chest then sure, don't count the rep.
It's up to you, and holding yourself back when you have no need to is just going to sabotage your efforts. This is assuming that you're trying to hit a certain rep range before increasing weight.
good luck
I definitely could have gotten the rep where I didn't touch my chest, but I'm a stickler for good form. If I didn't do full ROM I don't count the rep. I don't want to turn into one of those guys who is bouncing and bridging, with his spotter rowing half the weight for him while screaming "It's all you bro!".
I'm not sure if the spotter helped me lift the weight. He definitely had his hands on the bar though, and it was the last rep which was a grinder. Spotters are hit or miss for me, sometimes I get a good one who knows not to touch the bar unless I'm really stuck, other times they seem determined to "help" me.
I'm happy with this workout though, because the minimum numbers of reps I was supposed to get was 5, and I got 9
I'm not sure if the spotter helped me lift the weight. He definitely had his hands on the bar though, and it was the last rep which was a grinder. Spotters are hit or miss for me, sometimes I get a good one who knows not to touch the bar unless I'm really stuck, other times they seem determined to "help" me.
I'm happy with this workout though, because the minimum numbers of reps I was supposed to get was 5, and I got 9
06/01/09
Squat:
3 x 290 lbs
3 x 305 lbs
4 x 325 lbs
Failed 5th rep. ****ing gay. I was too frustrated to do anything else and just went home after this.
This program isn't working for me, my squat is getting weaker and my overhead press isn't moving. My deadlift progresses no matter what I do, and I don't really care about the bench. I think I'm going to have to come up with a different program.
Squat:
3 x 290 lbs
3 x 305 lbs
4 x 325 lbs
Failed 5th rep. ****ing gay. I was too frustrated to do anything else and just went home after this.
This program isn't working for me, my squat is getting weaker and my overhead press isn't moving. My deadlift progresses no matter what I do, and I don't really care about the bench. I think I'm going to have to come up with a different program.
06/13/09
Overhead press:
5 x 105 lbs
3 x 125 lbs
5 x 135 lbs
Wow, finally made some progress here. I was shocked at how easily the 3rd rep went up since that has always been my failure point in the past.
Deadlift:
5 x 330 lbs
3 x 375 lbs
5 x 420 lbs
I tried for a 6th rep with 420, got just below the knees but my back was rounding so much I dropped it. Not worth crippling myself.
Overhead press:
5 x 105 lbs
3 x 125 lbs
5 x 135 lbs
Wow, finally made some progress here. I was shocked at how easily the 3rd rep went up since that has always been my failure point in the past.
Deadlift:
5 x 330 lbs
3 x 375 lbs
5 x 420 lbs
I tried for a 6th rep with 420, got just below the knees but my back was rounding so much I dropped it. Not worth crippling myself.
06/16/09
Squat:
5 x 215 lbs
5 x 235 lbs
5 x 250 lbs
Deloading.
Roman chair sit up:
3 x 10 x 15 lb dumbbell held behind head
I always feel weird holding the dumbbell behind my head. Kind of feels like I'm going to hyperextend my back at the bottom. May have to find another way to load these.
Reverse hyper:
3 x 10 x 145 lbs
Squat:
5 x 215 lbs
5 x 235 lbs
5 x 250 lbs
Deloading.
Roman chair sit up:
3 x 10 x 15 lb dumbbell held behind head
I always feel weird holding the dumbbell behind my head. Kind of feels like I'm going to hyperextend my back at the bottom. May have to find another way to load these.
Reverse hyper:
3 x 10 x 145 lbs
Hi guys. I am still training, but I have been really busy with school and then some scary **** happened to me that totally killed my ability to train for a little while but I think it's cleared up now
07/11/09
Bench press:
3 x 155 lbs
3 x 165 lbs
6 x 175 lbs
Deadlift:
3 x 355 lbs
3 x 380 lbs
6 x 400 lbs
07/11/09
Bench press:
3 x 155 lbs
3 x 165 lbs
6 x 175 lbs
Deadlift:
3 x 355 lbs
3 x 380 lbs
6 x 400 lbs
Haven't recorded past couple of workouts here, but this is today:
07/18/09
Bench press:
5 x 145 lbs
3 x 165 lbs
4 x 185 lbs
Deadlift:
5 x 335 lbs
3 x 380 lbs
4 x 425 lbs
Tried for a 5th rep, got it just above the knees but my back rounded and I couldn't straighten it back out.
I was tired today and didn't eat enough, I think I could have had a better workout but it was still good. I think with proper nutrition, rest and a hit of ammonia, I could grind out 6 reps with 425.
07/18/09
Bench press:
5 x 145 lbs
3 x 165 lbs
4 x 185 lbs
Deadlift:
5 x 335 lbs
3 x 380 lbs
4 x 425 lbs
Tried for a 5th rep, got it just above the knees but my back rounded and I couldn't straighten it back out.
I was tired today and didn't eat enough, I think I could have had a better workout but it was still good. I think with proper nutrition, rest and a hit of ammonia, I could grind out 6 reps with 425.
I was cutting my hair earlier and saw my back in the mirror and was like Decided to take a pic:
I wasn't even flexing in this picture. Back is starting to get ridiculous, too bad the front of my body doesn't look like that It even feels different than it used to, like when I'm sitting in a chair or in a car.
Also my legs are so big that buying pants is becoming a pain in the ass. I am a size 34 waist but I bought a pair of slacks a few weeks ago and I had to get size 37 and have the waist altered just so my legs could fit into the pants properly without the pockets sticking out all weird.
Decided to take a pic:
I wasn't even flexing in this picture. Back is starting to get ridiculous, too bad the front of my body doesn't look like that
It even feels different than it used to, like when I'm sitting in a chair or in a car.Also my legs are so big that buying pants is becoming a pain in the ass. I am a size 34 waist but I bought a pair of slacks a few weeks ago and I had to get size 37 and have the waist altered just so my legs could fit into the pants properly without the pockets sticking out all weird.
Fuglydude
Master Don Juan
Great back thickness! Outstanding deadlift and squat numbers! Good to see you back training hard.
Keep it up!
Keep it up!
07/20/09
Overhead press:
5 x 115 lbs
5 x 120 lbs
5 x 130 lbs
Incline dumbbell bench press:
10 x 50 lbs
8 x 60 lbs
4 x 70 lbs
I had no idea how much weight to use for these because I've never done incline bench and I haven't used dumbbells in a while. I only managed 4 reps on the last set and it was because of my left arm, my right arm felt fine but my left arm ran out of steam after 4 reps.
Squat:
5 x 5 x 295 lbs
My back is very fatigued because I moved everything forward one day and did Tuesday/Thursday/Saturday last week, but I wanted to get back on my usual schedule, so I went back to Monday/Wednesday/Friday and only had 1 off day between deadlifting and overhead pressing & squatting. Back on schedule now though
Overhead press:
5 x 115 lbs
5 x 120 lbs
5 x 130 lbs
Incline dumbbell bench press:
10 x 50 lbs
8 x 60 lbs
4 x 70 lbs
I had no idea how much weight to use for these because I've never done incline bench and I haven't used dumbbells in a while. I only managed 4 reps on the last set and it was because of my left arm, my right arm felt fine but my left arm ran out of steam after 4 reps.
Squat:
5 x 5 x 295 lbs
My back is very fatigued because I moved everything forward one day and did Tuesday/Thursday/Saturday last week, but I wanted to get back on my usual schedule, so I went back to Monday/Wednesday/Friday and only had 1 off day between deadlifting and overhead pressing & squatting. Back on schedule now though
07/24/09
DE box squat:
10 x 2 x 220 lbs
Used a very low box today. Maybe around 10 inches.
Bench press:
5 x 150 lbs
5 x 160 lbs
7 x 170 lbs
I accidentally only rested like a minute and a half between sets 3 and 4. I was sitting on the bench daydreaming and this guy walked by and asked if I wanted a spot. I had no idea how much time had gone by and I did need one for that set since you’re supposed to do as many reps as possible, so I said yes. But after the set I looked at the clock and realized I hadn’t rested long enough
My goal was 8 and I ran out of steam on the 8th rep, but I’m confident I would have gotten it easily if I had rested long enough. Just made a stupid mistake.
Deadlift:
5 x 350 lbs (Was supposed to use 340, oops)
5 x 360 lbs
5 x 385 lbs
I felt really weak here today, and when I got home I realized why. I forgot that I was supposed to deload this week! Doesn’t matter for overhead press and bench press because I’m so weak on those lifts anyway, but it really makes a difference when deadlifting, especially now that I’ve increased my squat volume. Oops again
I think I'm going to deload my deadlift next week and then re-do this week's deadlift workout.
Pistols:
5 x each leg
Haven't done these in a while, just did them for fun.
DE box squat:
10 x 2 x 220 lbs
Used a very low box today. Maybe around 10 inches.
Bench press:
5 x 150 lbs
5 x 160 lbs
7 x 170 lbs
I accidentally only rested like a minute and a half between sets 3 and 4. I was sitting on the bench daydreaming and this guy walked by and asked if I wanted a spot. I had no idea how much time had gone by and I did need one for that set since you’re supposed to do as many reps as possible, so I said yes. But after the set I looked at the clock and realized I hadn’t rested long enough
My goal was 8 and I ran out of steam on the 8th rep, but I’m confident I would have gotten it easily if I had rested long enough. Just made a stupid mistake.
Deadlift:
5 x 350 lbs (Was supposed to use 340, oops
)5 x 360 lbs
5 x 385 lbs
I felt really weak here today, and when I got home I realized why. I forgot that I was supposed to deload this week! Doesn’t matter for overhead press and bench press because I’m so weak on those lifts anyway, but it really makes a difference when deadlifting, especially now that I’ve increased my squat volume. Oops again
I think I'm going to deload my deadlift next week and then re-do this week's deadlift workout.
Pistols:
5 x each leg
Haven't done these in a while, just did them for fun.
07/27/09
Overhead press:
3 x 120 lbs
3 x 130 lbs
3 x 135 lbs
This was kind of awkward because all racks and platforms were being used, so I had to do these out of the incline bench.
Incline dumbbell bench press:
10 x 50 lbs
8 x 60 lbs
6 x 70 lbs
Squat:
5 x 5 x 300 lbs
I was amazed at how easy these felt. Bar speed was high, felt like I was doing speed work.
Pistols:
5 x each leg
Overhead press:
3 x 120 lbs
3 x 130 lbs
3 x 135 lbs
This was kind of awkward because all racks and platforms were being used, so I had to do these out of the incline bench.
Incline dumbbell bench press:
10 x 50 lbs
8 x 60 lbs
6 x 70 lbs
Squat:
5 x 5 x 300 lbs
I was amazed at how easy these felt. Bar speed was high, felt like I was doing speed work.
Pistols:
5 x each leg