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

[Jen]

Originally Posted by Kuytrider

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

I had to take a nap after reading this.

Holy hard work!!

[Kuytrider]

Originally Posted by LtL

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

LtL

Originally Posted by 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.

Originally Posted by J_Byrd

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

Originally Posted by Jen

I had to take a nap after reading this.

Holy hard work!!

Thanks guys.
I'll bear that in mind Fazc, my upper back is in need of an upgrade but perhaps less is more in this instance.

Friday June 15
Well I am off to a mate's wedding in West of Ireland for a few days so no training till Tuesday. Just as well since I have pains in my low back, hamstring, knee, quad and shoulder! Figure this mini-break has come at the right time and even if it wasn't coming up, I'd probably have taken a few days off anyway.

Squat
60x5, 75x4, 90x3, 105x2
115x1
115x1
122.5x1
127.5 (281) x 1
Took aggressive step backwards for main single but was too far as the plates hit the squar station thingy behind me! Ugly rep as a result but depth was good for what it's worth. Did well since I felt like utter crap.

Paused Bench
60x5, 70x3, 80x2
90x1
95x1
100(220) x 1
85x2
90x2
95x2

Seated machine row
pin 5: 1x5
pin 6: 3x5
pin 7: 1x7

Russian twist + 12.5kg DB - 1x12
Serratus crunch with 12.5kg DB's - 1x12

[markievicz]

good work buddy ,

enjoy the break and the wedding...

[JTurner]

Some nice consistent squat numbers. Enjoy the break and come back strong.

[LtL]

Enjoy the break.

LtL

[BendtheBar]

Don't get too drunk, unless you want to.

[Off Road]

Stepping to it lately.

[Kuytrider]

Originally Posted by markievicz

good work buddy ,

enjoy the break and the wedding...

Originally Posted by JTurner

Some nice consistent squat numbers. Enjoy the break and come back strong.

Originally Posted by LtL

Enjoy the break.

LtL

Originally Posted by BendtheBar

Don't get too drunk, unless you want to.

Originally Posted by Off Road

Stepping to it lately.

Thanks guys, just back and I was a relatively good boy
It was the quietest wedding I've ever been to but was good to see the lads. The next wedding is in the States in August and that will be epic

Upon my return I have found that my workload has increased markedly (with hopefully long term work) so as much as I enjoyed being in the gym many times a week, I now probably only have time for 3 sessions a week and that's fine because excellent progress can still be made. I'm going back to Madcow because that got me started on here and I did rather well barring the fact my squats were not at depth back then! I'll give it a major crack over a period of many months and we'll see what happens

[Fazc]

Originally Posted by Kuytrider

I'm going back to Madcow because that got me started on here and I did rather well barring the fact my squats were not at depth back then! I'll give it a major crack over a period of many months and we'll see what happens

Fair enough, give it a crack it's not too dissimilar so you should be able to run right into it. Good luck homie.

[mab54]

As you said, great job for feeling like crap!