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

[Kuytrider]

Originally Posted by markievicz

a fine two days of lifting Kuyt,
nice work on the paused bench PR , pendlay rows also getting stronger i see.

if you are going in 3-5 days a week to squat , make sure and eat big!

Originally Posted by ravimolasaria

great stuff Kuytrider ... keep lifting ...

Originally Posted by Fazc

Hey, nice paused Bench PR!

Originally Posted by LtL

Solid work here. Keep it up.

LtL

Originally Posted by JTurner

Solid work Kuyt. Congrats on the paused bench PR, can be tough but rewarding, seems to be helping my bench recently.

Originally Posted by BendtheBar

I think they are, especially if you don't go well above 85% for a while and listen to your body. That's the real key for me. I always stop early when I feel I should.

Thanks a lot guys! Training is going fairly well in terms of consistency at least. Have a slight twinge/pain in my left quad so I'll play it safe and have tomorrow off. Last 2 days of training:

Tuesday 12 June
Deadlifts
Warm ups: 80x5, 100x4, 120x3, 140x2
Work sets
150x1
160x1
170x1
175(385)x1 - 170 went up well so I went for 175 and made it with a slight grind at the top.
145x2
150x2
155x2

Shrugs
Warm ups - 60x5, 100x5
Work sets
130x5
140x5
150x5
100x5 - Double overhand
I have a dilemma, I do these using my deadlift grip which is not wise. With double overhand/wraps/grips etc, I struggle with 100. I need trap strength for my deads.
Suggestions?

EZ Curls
42.5x 7, 5, 5 - Need 3 more reps

Weighted Decline crunches + 20kg - 1x18, 1x15

Wednesday 13 June
Bench
warm ups - 60x5, 70x5, 75x4, 80x3, 85x2
Work sets
95x1
100x1
105(231) x 1 - Not bad
85x5
85x5

Squats
Warm ups - 60x4 + 75x3 paused, 90x2, 105x1
Work Sets
115x1
122.5(270) x 1 - Not bad.

Strict Snatch Grip BTNP
30x5, 35x5, 40x5
45(99)x 7

Chins - 2 x 5 B/W + B/W Dips 1 x 15

[BendtheBar]

Shrugs
Warm ups - 60x5, 100x5
Work sets
130x5
140x5
150x5
100x5 - Double overhand
I have a dilemma, I do these using my deadlift grip which is not wise. With double overhand/wraps/grips etc, I struggle with 100. I need trap strength for my deads.
Suggestions?

Straps or Versa Gripps. I really don't see any other option.

I don't recommend an over/under on shrugs.

[markievicz]

I agree, get straps and that will let u shrug far greater numbers.

Was that 175 DL a new PB?

[Off Road]

Deads and Shrugs, I love that combination.

[Fazc]

Originally Posted by Kuytrider

Shrugs
Warm ups - 60x5, 100x5
Work sets
130x5
140x5
150x5
100x5 - Double overhand
I have a dilemma, I do these using my deadlift grip which is not wise. With double overhand/wraps/grips etc, I struggle with 100. I need trap strength for my deads.
Suggestions?

Ditch them and do rearward/kelso/scapulae shrugs instead.

[tank]

Nice work Kuyt!

[Kuytrider]

Thanks lads!
@ Mark, no I have hit 180 before and 175 on one other occasion. So joint second best ever, pretty good

@Fazc, I've seen one guy do something like you suggest at the gym, never tried it myself though.

[LtL]

I like Faz's suggestion. Nice pulls and bench.

LtL

[Fazc]

I know C&P has popularised them recently as has Starr over the years but bear in mind how they promote it fitting into a routine. It isn't an accessory to all of the Deadlifting that C&P or Starr does is it? It's a Deadlift variant for me, and a Deadlift variant for them. To do it any justice it has to be heavy enough to be classed as a variant rather than an assistance exercise to be done alongside your regular pull work.

A Starr-esque Deadlift routine would be something along the lines of

H - Power Pulls
L - Power Cleans
M - Power Shrugs

A C&P-esque routine would consist of him doing all his weird C&P shit, including Pendlay Rows, Power Shrugs and whatever else.

So I would re-consider them as part of a routine where you're already pulling heavy, I think you'd get more out of Kelso Shrugs.

[J_Byrd]

I would use straps. Just takes some time to get use to them. Nice dead numbers by the way!