IKermit's Workout Log

[iKermit]

yesterday: squats

back squats: 300 x 2(first one was a little high), 320 x 1 <--- New PR! Was done with wraps and a belt...first time wearing wraps.

front squats: 190 x 5, 210 x 3

finished with some leg curls. there were a lot of sets before the above but didn't bother posting them.



to recap my current bests
dead: 430
bench: 260
squat: 320

total: 1010 at 168lbs with a belt and wraps.
i've hit 1000 before but those were gym lifts and not acceptable under IPF rules.

[iKermit]

bench
full rom, paused: worked up to 240x3
3 board press: 300 x 2
2 board press: 280 x 1 (i did a lot of volume and maxed squats yesterday so ran out of gas fast)
standing military press: 100 x 8 (slow negative, paused and up as fast as possible)
finished with some bb rows working up to 210 x 6.

[kennny d]

havent been to the journals in a while.. saw yours popup again.. hows everything goin bro?

- d_k

[B Con]

Looking good in here Kermit. When's the last time you tested your bests?

In regards to your previous post bout me, everythings going good on this end. Just busy as hell on all fronts. Trying to put in work daily though.

[iKermit]

havent been to the journals in a while.. saw yours popup again.. hows everything goin bro?

- d_k

good man..long time. trying my hand at powerlifting now. so far, so good!

how have you been?

Looking good in here Kermit. When's the last time you tested your bests?

In regards to your previous post bout me, everythings going good on this end. Just busy as hell on all fronts. Trying to put in work daily though.

i've maxed on all 3 in the last 2 weeks.

good work. it gets tough at times for sure but glad you're sorting it out.

[iKermit]

tonight: deads

conventional: 375x2, 415x1, 435x1 <- was hitching huge.
at this point, i tried sumo for the first time. WAY better and WAY more suited to my style of lifting
sumo: 415x2, 435x1 <- went up easy! i think i could have pulled another 20lbs. either way, it's a PR! i've done 430 recently but it's questionable if it would have passed. some hitching..

pullups: bw x 10 for 4 sets

hang cleans: 95 x 10, 135 x 6 plus presses for 2 sets.

and that's the night!

to recap my current maxes:
dead: 435
squat: 320
bench: 260
all to IPF rules.

my goal is 500, 400, 300 at 168lbs.

[iNegUthenLol]

What you had done that you had to get your stomach open?

[benchtochest]

Do you compete? Andwhat split you on?

[iKermit]

What you had done that you had to get your stomach open?

2 stomach surgeries. the first, ulcer tissue closed off the bottom of my stomach. i had to have a bypass done. the second was a perforated ulcer.

Do you compete? Andwhat split you on?

i will be this year. i just started to train powerlifting with this team so it's fairly new to me still. the split i was following was:
mon: squat
tues: bench
thurs: dead
sat: bench

the individual workouts were broken down by the team. they compete suited so a lot of the workouts were geared.

[iKermit]

weekend: IPF provincials

so we had 4 members competing. 3 received gold while the other received a silver. way to go!

monday: squats
stayed at 230 full rom with a 2-3s pause in the hole. i finished up with some leg curls.

tuesday: bench
worked up to a 270 paused and just failed. i fell out of my groove and lost it. also did some band bench work. finished with some lat work. i'm thinking that's where my weakness is.

[EATbigLIFThard]

For your weight you are extremely strong? What does you bf look like? Very impressive

[iKermit]

For your weight you are extremely strong? What does you bf look like? Very impressive

thanks dude.

i'm about 13% and 175 right now. i'm actually starting to diet monday to bring that down a bit. i play ultimate frisbee too and could use the extra speed.

[iKermit]

today: bench
tuesday was 230x5 for 3 sets to start so today, i did 240x3 for 5 sets. went pretty good.
i did some mid range benching with 225 after for reps. finished with some pushups.




thinking of doing a smolov jr for bench and/or dead.
http://iron.forum0.net/t19-official-...nformation-amp

does anyone have experience with this?

[rallyum]

run smolov once u start stalling bro, don't rush it. just find ur technique first

reason being is ur new to the sport so once u do find ur technique, ur bench will naturally go up anyways. also find and strengthen all ur weaknesses before u do because it'll save u a whole lot of injury time

reason why smolov works is because its based on prolonged frequency, keep doing it until u get better. if u don't have ur form downpat then u'll just develop bad habits and if ur not strong all over then u'll either get injured, develop imbalances or won't get the full benefit of the program, e.g. weak lats letting u down

so yeh, if i were u i'd just go about finding my bench normally THEN hit smolov jr as my secret weapon. no point going all out then wondering where i could go when i could still progress little by little then go all out

besides its better to have a higher starting max when running it anyways



^^ and that's all just my experience. i ran it too early and would've gotten the same ending max if i had just done things normally. luckily for me i didn't get injured and it taught me form due to all the repetition and consistency but i dunno, was just a bit too much for my joints so early on in the game. could've saved myself the torment by being more smart/patient

or u can just be like me and still run it anyways lol. good luck either way bro, subbed

[iKermit]

^^ thanks a lot dude




tonight: bench
full rom: 235x3, 245x3, 255x1, 265x1, 275 x SOOO close, 185x14
green bands and chains: +135x5, +180x2
some lat shrugs-not sure the proper name on these: worked up to the stack x 6
finished with some bb curls and tricep pushdowns

wasn't feeling well tonight so i'm quite happy with the numbers. on a good day, i think i can get 275. that would be an all-time PR for me.
weighed in this morning at 169.

[rallyum]

lol u got 275 in u easy!

outta curiousity, was that 185x14 speedwork?

[benchtochest]

^^ thanks a lot dude




tonight: bench
full rom: 235x3, 245x3, 255x1, 265x1, 275 x SOOO close, 185x14
green bands and chains: +135x5, +180x2
some lat shrugs-not sure the proper name on these: worked up to the stack x 6
finished with some bb curls and tricep pushdowns

wasn't feeling well tonight so i'm quite happy with the numbers. on a good day, i think i can get 275. that would be an all-time PR for me.
weighed in this morning at 169.

Numbers are looking really good especially for a 169 guy :O

i think 275 would of went up if you woulda went something like this:

235x2,255x1,then 275



Also Liek the guy above said id try Smolov once you stall and only once you stall. Get everything you can get out of your current routine , then once you really plateau go for


Weve also got similar lifts brah


Edit:Youre 30 pounds lighter you bastard

[iKermit]

lol u got 275 in u easy!

outta curiousity, was that 185x14 speedwork?

yeah i think so too. i'll give it a better go in a few weeks.

nah, just repping out a set afterwards

Numbers are looking really good especially for a 169 guy :O

i think 275 would of went up if you woulda went something like this:

235x2,255x1,then 275



Also Liek the guy above said id try Smolov once you stall and only once you stall. Get everything you can get out of your current routine , then once you really plateau go for


Weve also got similar lifts brah


Edit:Youre 30 pounds lighter you bastard

thanks dude. that's the kind of scheme i'll go with next time. i didn't really intend to max but ended up doing singles anyway. next time, i'll go with something like that.\

Edit:

[iKermit]

deads
meh...was doing some chain deads tonight. did 320+70lb chains for 3. tried 370+chains, but felt something in my groin. i didn't push it. i tweaked something last week and it got a bit worse today. i tried box squatting after and i couldn't either. 190 hurt. i definitely pulled something in my groin by pulling sumo. this is only the second week i've done it so my body has to get used to it.

hang cleans: 140x3, 160x3, 170x3 plus a press. that's a pr for me. felt awesome!

finished with some ab work, calf work and glute-ham raises

[Buzz_Lightyear]

Nice job with those presses, Kerm.

Sorry to hear about the groin.

[iKermit]

Nice job with those presses, Kerm.

Sorry to hear about the groin.

thanks man. i've got a buddy working on a good warmup/stretching routine for me until i adapt to pulling sumo.

[iKermit]

yesterday: bench
tried 275 paused and failed again lol. i know, too soon to max but i wanted to do it anyway. i was actually closer to getting it this time. i'm done for a few weeks now. in a few weeks, i'll get it i'm sure.

dips: worked up to 115x6 which isn't bad considering i haven't done them for months.
finished with some arm and shoulder work.

[B Con]

yesterday: bench
tried 275 paused and failed again lol. i know, too soon to max but i wanted to do it anyway. i was actually closer to getting it this time. i'm done for a few weeks now. in a few weeks, i'll get it i'm sure.

dips: worked up to 115x6 which isn't bad considering i haven't done them for months.
finished with some arm and shoulder work.

Have you done anything to help boost your bench? Specifically like floor presses and SM Bench using the bars set to where you get stuck at and stuff like that?

I've often found that to really help me out. I also do crazy pyramid up and down rep/weight schemes as well.

[benchtochest]

Maybe think of switching bench to excercises like : lockouts,floor presses,db press for a couple of weeks ?

[iKermit]

Have you done anything to help boost your bench? Specifically like floor presses and SM Bench using the bars set to where you get stuck at and stuff like that?

I've often found that to really help me out. I also do crazy pyramid up and down rep/weight schemes as well.

Maybe think of switching bench to excercises like : lockouts,floor presses,db press for a couple of weeks ?

yep, i've been doing all of that. i probably started with a 240 paused when i joined this gym (2 months ago) so i'm happy with the progress so far. i'm just at the point where i need to get stronger. i've started over on my reps and sets so the weight is lower again and i'll be ready for a new max in a month or so.

[iKermit]

monday: squats
full rom with a 3-5s pause in the hole. i also paused half way down and half way up: 140x5 for 10 sets. i stayed light and did more reps than normal because my groin is still bothering me. it's about halfway up where it affects me. it is getting better which is great!
i finished with some leg curls, glute-ham raises and calf raises.

for fun, i also did some hang cleans again. i worked up to 180 with a press..a new PR for me. it felt good to press 180 over my head..more than i weigh

tuesday: bench
close grip full rom with a 2-3s pause at the bottom: 195x5 for 5 sets
3 board press with pink bands with 100 on the bar for sets of 3. finished with a 2 board press with 120 on the bar for 2.
finished with some lat and tricep work.

[fashiongirl]

It is a good plan, and i also will try to do it for my health. Thank you

[benchtochest]

are u dead bro?

[iKermit]

sorry guys..haven't been logging much. workouts are going well...still plateauing on my bench. the rest of the team is at nationals right now so when they're back, we'll focus on bringing my lifts up.

[iKermit]

hey guys...still training but slacking on the updating.
i've got a groin strain so i haven't been pulling but my squat (wraps and belt) is at 360 now! i've been trying a buddy's bench shirt. he's worn it at 215 so it's quite a bit too big for me but i managed 295 with it.
i'm looking at competing in a raw CPF meet in june. if i do well, i should beat the existing cpf records for 165lbs.