Kerpal's Training Log
- Thread starter Kerpal
- Start date
Fuglydude
Master Don Juan
Nice front squat!
2/4/12
Deadlift:
2 x 465
6 x 3 x 380 (speed)
Have not been wearing a belt for deadlifts lately just to see if I can tell the difference... The belt definitely adds some lbs to my squat and improves my form, but I'm not sure it does anything for my deadlift.
Deadlift:
2 x 465
6 x 3 x 380 (speed)
Have not been wearing a belt for deadlifts lately just to see if I can tell the difference... The belt definitely adds some lbs to my squat and improves my form, but I'm not sure it does anything for my deadlift.
2/6/12
Bench:
2 x 3 x 235
Close grip bench:
2 x 3 x 210
Incline bench:
2 x 3 x 195
Happy with this... haven't missed a bench rep in a while, and I've been progressing VERY slowly on purpose, even if I feel like I could do more weight. Slow and steady progress is the key, it's a lot easier to not get greedy and avoid stalling than it is to get un-stalled.
Pullup:
8 x bodyweight
6 x bodyweight
5 x bodyweight
Gotten really weak on these lately
Overhead press:
3 x 155
Didn't have time to do more than 1 set so I went "heavy".
Bench:
2 x 3 x 235
Close grip bench:
2 x 3 x 210
Incline bench:
2 x 3 x 195
Happy with this... haven't missed a bench rep in a while, and I've been progressing VERY slowly on purpose, even if I feel like I could do more weight. Slow and steady progress is the key, it's a lot easier to not get greedy and avoid stalling than it is to get un-stalled.
Pullup:
8 x bodyweight
6 x bodyweight
5 x bodyweight
Gotten really weak on these lately
Overhead press:
3 x 155
Didn't have time to do more than 1 set so I went "heavy".
Tell her a little about yourself, but not too much. Maintain some mystery. Give her something to think about and wonder about when she's at home.
Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.
2/20/12
Bench:
2 x 5 x 225
Close grip bench:
2 x 5 x 205
Incline bench:
2 x 5 x 190
Deadlift:
2 x 495
I think this is a PR. I can't remember ever pulling 5 plates/side for more than 1 rep. It felt pretty smooth, definitely had a few more pounds in the tank. I'd like to squat 500, bench 315 and pull 600 by the end of 2012.
Bench:
2 x 5 x 225
Close grip bench:
2 x 5 x 205
Incline bench:
2 x 5 x 190
Deadlift:
2 x 495
I think this is a PR. I can't remember ever pulling 5 plates/side for more than 1 rep. It felt pretty smooth, definitely had a few more pounds in the tank. I'd like to squat 500, bench 315 and pull 600 by the end of 2012.
I got sick as a dog last week. Had to go to the doctor, get on antibiotics, etc. Back to normal now. Squatted yesterday but couldn't do much because DOMS started kicking in after my 2nd warm up set and I don't want to be unable to walk for a week like I usually am if I come back too heavy after taking a couple weeks off squatting. Went in today and did half an hour of easy cardio + stretching to get the blood flowing.
3/29/12
Still been training but the board has been down so much lately, haven't been recording my sessions here. Quick one today, didn't have much time.
Overhead press:
2 x 5 x 145
4 x 145
Got stuck on the last one.
Front squat:
2 x 3 x 275
Still been training but the board has been down so much lately, haven't been recording my sessions here. Quick one today, didn't have much time.
Overhead press:
2 x 5 x 145
4 x 145
Got stuck on the last one.
Front squat:
2 x 3 x 275
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Likin that front squat.
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Im confident you can do it with squats and deads, but thats a pretty big jump for bench.Kerpal said:
good luck.
Thanks Quik. Are you still training? Haven't seen you post in a long time.
Front squats are ****ing tough. I think unracking the weight and walking it out might be harder than the actual squatting part. Bench is finally moving & making decent progress for a change; doing it on a completely different day from squats/deads is making a huge difference. Squats take so much out of me I can't do much when I'm done. We'll see what happens, I'm obviously a natural squatter/deadlifter and not a natural bencher, I've just got to keep hammering away at it.
Front squats are ****ing tough. I think unracking the weight and walking it out might be harder than the actual squatting part. Bench is finally moving & making decent progress for a change; doing it on a completely different day from squats/deads is making a huge difference. Squats take so much out of me I can't do much when I'm done. We'll see what happens, I'm obviously a natural squatter/deadlifter and not a natural bencher, I've just got to keep hammering away at it.
4/10/12
Still training. Been lazy on updating this lately. Kind of fell out of the habit when the board was down.
Squat:
5 x 365
5 x 375
5 x 385
Pull up:
1, 2, 3, 4, 5, 6
Good morning:
3 x 8 x 235
Really starting to like GMs. I go full ROM on these, back parallel to the floor, knees as straight as possible. Extreme hamstring DOMS always follows.
Still training. Been lazy on updating this lately. Kind of fell out of the habit when the board was down.
Squat:
5 x 365
5 x 375
5 x 385
Pull up:
1, 2, 3, 4, 5, 6
Good morning:
3 x 8 x 235
Really starting to like GMs. I go full ROM on these, back parallel to the floor, knees as straight as possible. Extreme hamstring DOMS always follows.
4/14/2012
Quick one today:
Bench:
5 x 145
5 x 165
12 x 185
Might have been able to squeeze out another rep but did this without a spotter, didn't want to risk getting stuck.
Deadlift:
5 x 275
5 x 325
12 x 365
Hamstrings still sore from Tuesday's GMs
Really like the 5/3/1 protocol; it doesn't take long, but it gives pretty decent strength gains. Good bang for the buck in terms of time spent vs. results.
Quick one today:
Bench:
5 x 145
5 x 165
12 x 185
Might have been able to squeeze out another rep but did this without a spotter, didn't want to risk getting stuck.
Deadlift:
5 x 275
5 x 325
12 x 365
Hamstrings still sore from Tuesday's GMs
Really like the 5/3/1 protocol; it doesn't take long, but it gives pretty decent strength gains. Good bang for the buck in terms of time spent vs. results.
