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

[Kuytrider]

Originally Posted by markievicz

Keep smashing hard , in a few months time you will be warming up with these numbers and complaining your new PRs are too low

Haha! I'm Irish, it's what we do! If I was squatting 4 plates, I'd be moaning that I've not hit 400 yet and so on

Originally Posted by BendtheBar

That's right. Close, but not close enough.

Not sure what you mean Steve You mean Hobart is close to Chicago?

Tuesday 26 June
My low back has felt a bit shite for the last few weeks. Feels like there's a cold in it, that kind of feeling. Anyway, didn't affect me today.

Squats
60x5
72.5x5
82.5x5
92.5x5
105(231) x 5 - Not easy but much better than last week.

Bench
50x5
60x5
72.5x5
82.5x5
92.5x5 - Last 2 reps were not so easy but in no danger of missing a rep either. Paused bench for first 3 sets

Pendlay Row
45x5
52.5x5
60x5
67.5x5
75(165) x 5 - Felt easy, establishing a rhythm with these.

Weighted Dips + 20kg
2 x 8

Chins B/W
5, 5, 4

Leg Curl pin 9 1 x 8
Pin 10 1 x 8

Weighted declines with 27.5kg DB
2 x 8

Weighted Russian Twist with 15kg plate
2 x 8

Cardio - Yesterday: 45 flights of stairs
Today - 2 x 20 flights, one before, one after the session.

[Jen]

Workin your ass off Kuyt!

[markievicz]

Originally Posted by Kuytrider

Haha! I'm Irish, it's what we do! If I was squatting 4 plates, I'd be moaning that I've not hit 400 yet and so on

As a fellow irishman I know exactly what you mean here

Remind me again where you are from? Old age is catching up with me but I think its out west?

Originally Posted by KUYTRIDER

Tuesday 26 June
My low back has felt a bit shite for the last few weeks. Feels like there's a cold in it, that kind of feeling. Anyway, didn't affect me today.

Squats
60x5
72.5x5
82.5x5
92.5x5
105(231) x 5 - Not easy but much better than last week.

Bench
50x5
60x5
72.5x5
82.5x5
92.5x5 - Last 2 reps were not so easy but in no danger of missing a rep either. Paused bench for first 3 sets

Pendlay Row
45x5
52.5x5
60x5
67.5x5
75(165) x 5 - Felt easy, establishing a rhythm with these.

Weighted Dips + 20kg
2 x 8

Chins B/W
5, 5, 4

Leg Curl pin 9 1 x 8
Pin 10 1 x 8

Weighted declines with 27.5kg DB
2 x 8

Weighted Russian Twist with 15kg plate
2 x 8

Cardio - Yesterday: 45 flights of stairs
Today - 2 x 20 flights, one before, one after the session.

Nice session today buddy. Good to see the top sets for each were ok, time to up the weight so

[MikeM]

Originally Posted by Kuytrider

Haha! I'm Irish, it's what we do! If I was squatting 4 plates, I'd be moaning that I've not hit 400 yet and so on

That confused me for a bit until I realized you meant 4 20Kg plates! 4 plates for me is 405, so I was dumfounded for a bit there.

I agree with everyone. Just keep plugging away and it will come. You and me are like opposites. I can bench and now squat sort of decently, but you can deadlift lightyears beyond me. Between us, we'd make a decent lifter!

Seriously, one thing that helped me was to add speed to the lift. I noticed going slow on the way down, I felt every pound on the bar for far too long and it got to me mentally before I ever even started to press upward. Like the weight was way too heavy before I even started to actually lift it.

Starting with the warmups and everything you do, just do it faster. Commit to the descent with perhaps uncomfortabe speed, then rebound out of the hole and past that horrible sticking spot on squats, then just stand up.

Bench is similar. Too slow of a grind down wears you out before you even start pressing. Commit, drop it to your chest, kind of start pressing before you even stop as that is the way you stop it at your chest anyway, and press it out before you start feeling how heavy it is.

My.02 FWIW. You know me, full of unsolicited advice that may or may not work.

Good stuff, Kuyt! Always an inspiration. BTW, I think BtB meant close to him, but not close enough to actually come see you.

Cheers.

[Kuytrider]

Originally Posted by Jen

Workin your ass off Kuyt!

Originally Posted by markievicz

As a fellow irishman I know exactly what you mean here

Remind me again where you are from? Old age is catching up with me but I think its out west?



Nice session today buddy. Good to see the top sets for each were ok, time to up the weight so

Originally Posted by MikeM

That confused me for a bit until I realized you meant 4 20Kg plates! 4 plates for me is 405, so I was dumfounded for a bit there.

I agree with everyone. Just keep plugging away and it will come. You and me are like opposites. I can bench and now squat sort of decently, but you can deadlift lightyears beyond me. Between us, we'd make a decent lifter!

Seriously, one thing that helped me was to add speed to the lift. I noticed going slow on the way down, I felt every pound on the bar for far too long and it got to me mentally before I ever even started to press upward. Like the weight was way too heavy before I even started to actually lift it.

Starting with the warmups and everything you do, just do it faster. Commit to the descent with perhaps uncomfortabe speed, then rebound out of the hole and past that horrible sticking spot on squats, then just stand up.

Bench is similar. Too slow of a grind down wears you out before you even start pressing. Commit, drop it to your chest, kind of start pressing before you even stop as that is the way you stop it at your chest anyway, and press it out before you start feeling how heavy it is.

My.02 FWIW. You know me, full of unsolicited advice that may or may not work.

Good stuff, Kuyt! Always an inspiration. BTW, I think BtB meant close to him, but not close enough to actually come see you.

Cheers.

Thanks guys.
I'm trying Jen!

I'm from the wild West of Ireland Mark or the 'Whest' as locals call it
West Clare to be precise.

Thanks Mike, always nice to get advice from fellow lifters, especially ones that are at similar strength levels and have similar goals. You're spot on with regards to the need for speed. It helps an awful lot.

Thursday 28 June
Had a pretty good session and what do I do? Strain the middle of my back reaching over for a towel when I got back home! Nothing major but I do have a tendency to strain parts of my back about every 2 months or so, it's very annoying cos it always happens at home, never in the gym.

Deadlifts
80x5
100x5
120x5
140(308)x5
Warm ups felt heavy, main set felt comfortable. 2-3 reps in the tank here and very controlled.

Power Cleans
60x3
70x3
77.5(171)x3
Could have been better.

Strict OHP
35x5
40x5
47.5x5
52.5(116)x5
Tricky. Not sure of my max 5RM but getting close 2.5-5kg I'd say. Though my push press is good, my strict press is not.

Shrugs - Rippetoe Style
I do these like he does in the video by lowering the weight and suddenly raising it. I hope this is ok.
80x5
100x5
120x5
130x5
140 (308) x12 - PR by about 5-7 reps!!!
Apologies to Steve Shaw. Not sure what I was doing with the Versa Gripps before but they are insanely good. I'm shocked by how good they are actually.
Did these double overhand and could have done more. Damn Gripps are like glue

Close Grip bench
60x5
82.5(181)x5
82.5x7
Pressing strength off today.

Hammer Curls
20(44) x8
20x8

[JTurner]

Lots of quality work going on Kuyt, I imagine Madcow gets pretty brutal when you start getting up against multiple 5RM's per session.

[markievicz]

Nice work Kuyt, I also do my shrugs as you do so no corrections from me

I remember u did say you were from Clare before, apologies for my crap memory. Havent been over there in ages (seeing as im from the sunny south east) but might head across for a few days later in the summer.

Look after that back, hope its not too bad a strain

[big_swede]

Lots of good work K!

[BendtheBar]

Had a pretty good session and what do I do? Strain the middle of my back reaching over for a towel when I got back home!

Better apply for your AARP card. Sorry, you're not in the states. never mind.

All my stupid injuries are away from the gym, doing piddly stuff. Hope it's gone quickly.

[Kuytrider]

Originally Posted by JTurner

Lots of quality work going on Kuyt, I imagine Madcow gets pretty brutal when you start getting up against multiple 5RM's per session.

Originally Posted by markievicz

Nice work Kuyt, I also do my shrugs as you do so no corrections from me

I remember u did say you were from Clare before, apologies for my crap memory. Havent been over there in ages (seeing as im from the sunny south east) but might head across for a few days later in the summer.

Look after that back, hope its not too bad a strain

Originally Posted by big_swede

Lots of good work K!

Originally Posted by BendtheBar

Better apply for your AARP card. Sorry, you're not in the states. never mind.

All my stupid injuries are away from the gym, doing piddly stuff. Hope it's gone quickly.

Thanks guys, it is deceptively tough. You see a lack of huge work sets but it does take its toll. My back strain was minor. I have had a couple of serious ones that lasted for a week or so over the years so I am always worried when it happens. As my traps sting like crazy, the shrugs certainly hit the spot Of course the deads and cleans also help

Saturday 30 June
Squats
60x5
72.5x5
85x5
95x5 - Annoyed with sucky depth. Lack of concentration.
110 (242) x3 - Much better depth wise and not a huge grind. Should be good for 5 reps on Tuesday.
85x8

Bench
50x5
60x5
72.5x5
82.5x5
95(209)x3 - Tough. Pressing strength not good in last 2 sessions.
72.5x8

Row
40x5
50x5
60x5
70x5
80(176)x3 - Easy, peasy
60x8

BB curls with large bar
40x8 - 2 sets

Leg Curls
Pin 10- 1x8
Pin 11- 1x8

Pull Ups
4, 3, 4

Weighted Crunches - 25kg
2x12

Side Bends - 30kg
2x12

Cardio - 20 flights of stairs warm up
Stair climber thingy - 15 secs sprint, 45 secs rest x 10