Kerpal's Training Log

[Kerpal]

EliteFTS I believe.

 

[Kerpal]

9/21/11

Bench:

5 x 5 x 185

I think this is a PR for 5x5.

Front squat:

3 x 3 x 245

Overhead press:

8 x 95
6 x 95, 2 x 95
6 x 85, 2 x 85

Triceps felt like they were on fire after benching.

Chin up:

1, 2, 3, 4, 4

Pushing the prowler yesterday made my legs feel great today. No soreness I've also been making an effort to eat healthier lately. Lots of beef/chicken and vegetables. I was eating a lot of junk food and it was making me feel like ****.

 

[Kerpal]

9/22/11

Conditioning:

Prowler push, 40 yards, prowler + 90 lbs, 6 trips. Almost puked.

I read that at Defranco's gym they do prowler + 140 lbs for 40 yards, 6 trips, with 1 minute rest between trips. That is ****ing insane!

 

[Kerpal]

9/23/11

Squat:

3 x 5 x 355

Pullup ladder:

1, 2, 3, 4, 5

Deadlift:

5 x 395

Romanian deadlift:

3 x 8 x 285

 

[Kerpal]

9/24/11

Easy and quick one today.

Overhead press:

5 x 5 x 115

Chest supported row:

8 x 45
8 x 55
8 x 65

Wasn't sure how much weight to use, I think this is like my 2nd time doing this. It's a lot harder than it looks.

DB bench:

3 x 8 x 55

 

[Kerpal]

9/26/11

Squat:

3 x 5 x 365

Pull up:

5 x 5 x bodyweight

Going to start adding weight.

Deadlift:

5 x 405

 

[Fuglydude]

If you're repping w/ 4 plates on your pull, and have done close to 5 in the past you definitely gotta add weight to your pull ups! Especially if you're doing 5 x 5. Good to see this journal back on track man... keep it up!

 

[Kerpal]

10/1/11

Overhead press:

5 x 5 x 125

Chest supported row:

3 x 8 x 75

DB bench:

3 x 8 x 65

 

[Kerpal]

10/4/11

Squat:

3 x 5 x 370

Pull up:

3 x 5 x 10

Deadlift:

5 x 415

Good workout. Everything felt pretty easy. I felt kind of silly doing pullups with 10 lbs though :crackup:

 

[Kerpal]

10/6/11

Bench:

3 x 5 x 195

Front squat:

2 x 5 x 255

Feel like **** today, have a headache and my stomach's been bothering me. Dragged myself to the gym, did this as quickly as possible and left.

 

[Kerpal]

10/10/11

Squat:

3 x 5 x 375

Overhead press:

2 x 5 x 130
4 x 130

Deadlift:

5 x 425

 

[Kerpal]

10/12/11

Bench:

5 x 200

Front squat:

5 x 175
5 x 205
9 x 230

My fingers slipped one by one out from under the bar during the set and I dropped it after 9 reps. I'm confident I could have gotten 12 if not for that.

Chest supported row:

3 x 8 x 80

DB bench:

3 x 8 x 70

 

[Quiksilver]

just discussing the obvious:

I'm impressed with your posterior chain strength but comparatively your chest/upper back/arms must be very weak?

I have barely trained properly since 2007 but yesterday pressed 205lbs for 5/5/7 reps.

I hope you've spent a few months doing different kinds of training? Whatever you're doing just isn't working for it.

Pretty sure I've said as much before, but for the majority of males after as much strength training as you've been doing your bench should be up around 275lbs for reps.

Forgive me for not reading the past few pages but have you gone over the 5-8 rep range for bench?

 

[Kerpal]

Yup. My left arm is defective. Just have to accept it

 

[Kerpal]

10/16/11

Squat:

3 x 5 x 380

Pullup:

1, 2, 3, 4, 5, 6, 7 x bodyweight

Deadlift:

5 x 430

 

[Kerpal]

10/19/11

Bench:

2 x 5 x 195
4 x 195

Front squat:

5 x 175
5 x 205
9 x 230

Tried to get to 12 but fingers slipped out from the bar again after 9 reps, but I know I can do more... now I see why people usually do sets of 1-3 reps for front squats! Oh well.

Overhead press:

2 x 8 x 95
8 x 105

Dips:

Just did a bunch of reps... didn't keep track of it.

 

[Kerpal]

10/21/11

Squat:

3 x 5 x 385

New PR. Haven't PRd on squats in a while. Should be squatting 4 plates each side for 3x5 soon

Chin up:

3 x 5 x 15 lbs

Deadlift:

5 x 295
5 x 345
10 x 385

My hamstrings were completely wiped out after this set. Typing this 2 hours later and they still are. Haven't felt this much hamstring fatigue in a while.

 

[Kerpal]

10/25/11

I've been sick the past few days. Missed Saturday and Monday, went to the gym tonight but could only get there an hour before they closed.

Squat:

3 x 5 x 390

PR. Should be closing in on a 500 lb single pretty soon.

Pullup:

5 x 20 lbs

Ran out of time.

 

[Kerpal]

10/26/11

Bench:

2 x 10 x 160 lbs

Close grip bench:

2 x 10 x 145 lbs

Incline bench:

2 x 10 x 135

Front squat:

3 x 190
3 x 215
8 x 245

Chest supported row:

3 x 8 x 85

 

[Kerpal]

10/31/11

I've missed a couple workouts and today was totally wiped out, didn't even make it to the gym until 9pm.

Squat:

2 x 5 x 395

I was wiped out after this. Shouldn't even have gone in today. Will deadlift tomorrow.