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-   -   Kuytrider's Training Log: Dipping my Rippetoe into powerlifting! (http://www.muscleandbrawn.com/forum/showthread.php?t=7188)

Kuytrider 08-28-2011 12:26 PM

Kuytrider's Training Log: Dipping my Rippetoe into powerlifting!
 
Decided that tomorrow will be the beginning of my new program. Although I will be going home in 4 weeks for a week vacation, I think starting it now gives me something to look forward to when I come back from Ireland. So this will be 12 sessions which will go thusly: all weights in KG

Session 1:
Squat: 100 x 5 (3 sets)
Bench: 75 x 5 (3 sets)
Deadlift: 100 x 5 (1 set)
Cleans: 52.5 x 3 (3 sets)* Hope this is a good idea
Weighted Dips: 2 x 8 bodyweight to start with but should quickly make +10kg then add 2.5 kg to the belt thereafter).

Session 2:
Squat: 102.5 x 5 (3 sets)
Push Press: 50 x 5 (3 sets)
Bent over rows: 55 x 5 (3 sets)
Chins: 2 x ?: My best chins performance is 7 so far. So I do these or mid grip pull ups which also suck (4 is my best there)

As per the program, I will repeat session 1 and 2 adding weight whenever I can make the 3 x 5 with good form.

Should be able to manage 3 cardio sessions (30+ minute jog at the local park on off days) as I work from home and have a very sedantary existence outside my workouts. I might also add weighted push ups on one of the workouts or just once a week.

Anyway, to war! Looking forward :biglifter:

big_swede 08-28-2011 01:18 PM

Good luck with this man, and for the cleans - they are a very good idea, if youre new to the lift, i would suggest you to lower the weight and up the reps to work on form until you get it nailed down. I would also suggest that you start with powercleans, the squat clean is tricky if flexibility in wrists and shoulders are lacking.

Kuytrider 08-28-2011 01:21 PM

Quote:

Originally Posted by big_swede (Post 165591)
Good luck with this man, and for the cleans - they are a very good idea, if youre new to the lift, i would suggest you to lower the weight and up the reps to work on form until you get it nailed down. I would also suggest that you start with powercleans, the squat clean is tricky if flexibility in wrists and shoulders are lacking.

I've cleaned 70kg so 52.5kg x 3 is a good starting point as aggressive scaling happens very quick. Once I changed my clean technique, I hit 70kg when 65kg was my limit before.

And thanks :)

big_swede 08-28-2011 01:38 PM

Ok. I got the impression you were new to em becouse of what you wrote. Smash the cleans!! =)

Carl1174 08-28-2011 01:46 PM

nice program choice buddy... definitely in for this...

Carl.

Fazc 08-28-2011 02:20 PM

Subbed. Go kick some ass.

BendtheBar 08-28-2011 02:43 PM

Subbed. Crush it!

Kuytrider 08-29-2011 08:57 AM

Have to wait till Wednesday to start now. I work from home but completely forgot that today was a Bank Holiday over here. I remembered at 1.30pm but the gym closes at 2pm so I am annoyed. Away all day tomorrow so Wednesday it is. I'm actually hoping for a Tuesday, Thursday, Saturday split so it's not too bad. Wed, Friday, Sunday this week and the Tues, Thurs, Sat split next week from now on. Should be ok as this week's weights are conservative which means I will have lots in the tank. Bloody bank holidays!

BendtheBar 08-29-2011 09:02 AM

Next Monday is our bank holiday. Rest up and hit it hard on Wednesday.

Kuytrider 08-29-2011 09:28 AM

Quote:

Originally Posted by BendtheBar (Post 165844)
Next Monday is our bank holiday. Rest up and hit it hard on Wednesday.

Thanks BTB. I am actually taking your recommendation for 77's program with the squats. Instead of ramping up weight every single session, I will do the volume, heavy setup for squats only as it's 3 days a week. Does this go against the Rippetoe principle? It is the only change I want to make.

So rather than 100kg x 3 x 5 on session 1
102.5 x 3 x 5 on session 2
105 x 3 x 5 on session 3, I will do

60 x 1 x 5, 80 x 1 x 5, 100 x 3 x 5 session 1 (I would need warm up sets anyway)
60, 70, 80, 90, 102.5 x 5 session 2
62.5 x 1 x 5, 82.5 x 1 x 5, 102 x 3 x 5 session 3
62.5, 72.5, 82.5,92.5, 105 x 5 session 4

I can do 120kg x 5 with grave difficulty so I think the above would help. Everything else on Starting Strength is great.


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