Kuytrider's Training Log: Dipping my Rippetoe into powerlifting!

[BendtheBar]

Sleep and eat

[Kuytrider]

Is it normal to be absolutely wrecked after every workout? I am not actually tired from the big lifts but the assistance work kills me in terms of energy. Anyway, hit not one but TWO PR's today (technically 3) including one in the Bench Press, my first improvement in 14 months

Row
40x5
47.5x5
55x5
62.5x5
70x5 PR
Was in a hurry to make the squat rack before it was taken for the day by the curl gang so I did a violent last set of these. Couldn't believe the ease with which I did them.

Squat
65x5
80x5
90x5
102.5x5
115x5
The second last set was woeful. I actually think my final set was better! Hard but at 2.5kg short of a PR I would expect that, plus I was really tired.

Bench
50x5
60x5
70x5
80x5
90x5 PR
Used a spotter again who told me I could have done 3 more reps easy. Felt easier than I could ever have imagined. Who knew a PR would fall like that! 95x5 is definitely within my capability at least.

Pull ups:
6,5,4,3,2: Not a deliberate pyramid, I was just wrecked!

Weighted Push Ups:
+20kg: 15*PR, 10: These were the most tiring exercise of the lot.

Abs:
Russian Twists with 10kg: 15, 15
Decline with 6kg: 20, 15, 13

Bent over laterals with 4kg dumbbells: 20, 15

Farmer's Walk:
37.5kg: 3 x 30 steps

[Fazc]

If you're hitting PRs it's probably worth feeling a little wrecked.

Are you gaining weight or is the bodyweight standing still at the moment?

[Kuytrider]

Originally Posted by Fazc

If you're hitting PRs it's probably worth feeling a little wrecked.

Are you gaining weight or is the bodyweight standing still at the moment?

Probably gained around 6-7 pounds in the last month without really trying. I have been making a concerted effort since I got back from vacation last week to eat more. Increase my protein and calorie intake some more, eat more eggs lol! I am around 198 pounds or so now.
It's not the big lifts that kill me, it's the bloody weighted sit ups and ab work!

[Kuytrider]

Very tired again but proud that I completed a workout I would never have got near finishing just a few months ago. Got home and my right forearm hurts when I put pressure on it, hope it is only very minor. Two more PR's today, the OHP is now a push press lol! But it is still the best push press I have ever managed.

Squats
65x5
80x5
90x5
90x5
Light today as per Madcow

Deadlift
77.5x5
90x5
102.5x5
115x5
Third best ever, best ever without wraps. Last two reps were tricky but there is more here. Expecting some PR's in November.

OHP/Push Press
40x5
45x5
52.5x5
60x5 PR
Last rep was brutal, had to muster everything I had.

Cleans
65x3x3 PR
Managed a single for 65kg press at the end of the first set of cleans which is an equal PR.

Chins
7,6,5,4,3- This pyramid is on purpose unlike on Tuesday

Weighted Dips
20kg: 3 x 6
Focusing more on higher weight and lower reps, once I go 3 x 8 I will go to 25kg

BB Curls
42.5x5, 40 x (2sets of 5)

Shrugs
35: 5,8,8

Abs
Serratus: 8kg: 3 x 10
Decline: with 5kg plate: 2 x 15, 10
Russian Twist: with 10kg ball: 10, 12, 12

Wiped out

[Kuytrider]

Squat
65x5
80x5
90x5
102.5x5
117.5x3
90x8
Not exactly a walk in the park but I think I can make 5 reps for an equal PR on Tuesday.

Bench
50x5
60x5
70x5
80x5
92.5x3
70x8
Didn't even bother with a spotter. Handy 3 reps and am confident of a second consecutive PR on Tuesday

Row
40x5
47.5x5
55x5
62.5x5
72.5x3
55x8
Hard to gauge as my forearm felt extremely sore again when I got to the second last set. The weight was fine but Thursday's injury has not gone away.

Abs:
Decline + 8kg: 3 x10
Russian Twist + 10kg: 3 x15

Left it at this because my forearm was not good, I was also in a hurry to get somewhere and I didn't feel wiped out today. Maybe I should cut down on assistance work for a while.

Thoughts?

[Kuytrider]

Man that was an awesome workout! Yeah, the assistance work sucked but who cares, thrilled with the main lifts.

Squat:
67.5x5
80x5
92.5x5
105x5
117.5x5 Equal PR
Challenging but it is my equal best ever! No comparison to the previous attempt months ago. Smoother, more fluid and better technique. Already counting down to next week for the PR

Bench:
52.5x5
62.5xx5
72.5x5
82.5x5
92.5x5 PR
Don't know what to say. Had a guy watch me but he didn't touch the bar. Technique has improved immeasureably and my arch is coming along. Reps were easy, 2,3 maybe even 4 in the tank. I think Steve refers to something being easy as being 'like butter', that's what this felt like. I honestly think 100x5 is in the near future instead of a far away target.

Rows:
40x5
50x5
57.5x5
65x5
72.5x5
Not smooth and strict or as violent as last week but got the job done.

Weighted Dips
+20kg: 7,7,5: Not great but it's not a problem

Chins:
8,6,6: Can get more when I kip better

Abs:
Weighted Declines + 10kg: 3 x 10
Serratus + 9kg: 3 x 10
Russian Twist + 12.5kg: 3 x 10

Felt great after the main sets today

[Fazc]

Good consistent PRs in here, this log is shaping up well!

[BendtheBar]

I missed a few of your log posts. Great job on nailing those PRs Kuyt.

Butter is correct. Keeping greasing those bench reps. I hope you keep making great progress.

[Kuytrider]

Another awesome workout! Deadlifts are getting easier the more weight I use! Just 2.5kg of a 5RM PR today and they were ridiculously easy.

Squat
60x5
75x5
90x5
90x5
Light today and a good warm up for the deadlifts

Deadlifts
72.5x5
87.5x5
102.5x5
117.5x5
No wraps or gloves needed. Grip is good, weight is easy, stamina is holding. Very satisfied.

Push Press
40x5
47.5x5
55x5
62.5x5 PR
Needed momentum and rest pause but got these babies up.
67.5kg x 1* PR- Did this at the end of the last clean set. Heaviest ever single over my head.

Cleans
52.5x3
60x3
67.5x3 PR
Not even remotely hard.

BB Curls
37.5 x 8,8,6

Farmer's Walk
37.5kg x 3 x 20 steps
sticking with this weight, didn't feel that great.

Shrugs
37.5 x 8,8,8

Core
Serratus 9kg: 3 x 12
Declines + 10kg: 3 x 12
Russian Twist + 12.5kg: 3 x 12

Have a goatee now, hoping to use the power of the (mini) beard